People who think that they will be able to gain mass exclusively using any one method are deeply mistaken. In fact, the most healthy and effective method is combination. If you choose an exceptionally healthy diet, your muscles will not get enough exercise, and if you only do the exercises, then the body will have nowhere to take energy from. Thus, we can safely say that the diet will work only in combination with exercises, and strength exercises are the most relevant for weight gain. If you have a barbell at home, then you will be able to exercise power exercises as efficiently as possible and quickly gain weight. Exercise with a barbell at home is very helpful in achieving your goal. Therefore, it is worth analyzing the most popular and useful exercises with a barbell.
Deadlift with barbell
Exercise with a barbell at home is the best way to strength training when you plan to gain weight. Naturally, you cannot limit yourself to just such exercises, because they affect certain muscle groups. Again, balance is very important here: you need to create a full-fledged training program, according to which you will be engaged. However, it is precisely with the bar that many people have problems, since this projectile is not the most affordable, while the crossbar or dumbbells at home are much more common. Therefore, special attention will be focused precisely on exercises with this projectile, and the deadlift with a barbell will be the first.
This exercise consists in lifting a lot of weight from the floor in an upright position. It is recommended to use in this case from 20 to 40 kilograms, while doing eight to twelve repetitions in three to four approaches. This exercise is for back extensors, gluteus maximus and thigh quadriceps. However, it also has a side effect on the trapezoid, semi-tendon and semi-membranous muscles, as well as on the hip biceps. This exercise with a barbell at home is basic, and it is recommended to start with it, and then move on to other variations.
Classic bench press
To perform this exercise with a barbell at home, you will need a special bench on which you can do it. If you do not have professional equipment, then you can take advantage of what you have at home, but in any case it is critical that you only perform it if you are not alone in the room. It is advisable that someone assist you, who could, if something happens, remove the barbell from your chest if you yourself cannot do this, and also insure you that you do not drop it. But you should not give up this exercise, because it is the best for the development of the pectoral muscle. In addition, it helps to strengthen the triceps and the anterior deltoid muscle. As in the case of the previous exercise, you better break it into three or four approaches, in each of which do eight to twelve times. Only in this case, use less weight - from 25 to 35 kilograms. The most effective exercises with a barbell at home will allow you to quickly and accurately gain weight without getting damaged.
Tilt: rod pull
In the case of this exercise, you need to stand right in front of the barbell and bend over. After that, grab the barbell with a direct or reverse grip, but not too wide, and then lift it to the stomach or lower chest. If we talk about the effect on the muscles of the chest and back, then this is the end of such exercises with a barbell at home. The program schedule, however, should not consist solely of such exercises - you need to diversify your classes. And if the first was designed for the muscles of the back and chest, then the second should be aimed at some other muscle group - they will be discussed later. In turn, this particular exercise allows you to work very well on the latissimus dorsi, as well as affect the rhomboid and round muscles, delta and trapezoid. Since this exercise is made easier than the previous ones, you can increase the number of times in the approach to 10-15, reducing the weight to 20-30 kilograms. After this, the training plan at home for the mass with the barbell goes to another muscle complex - biceps and triceps.
Bending the arms with the barbell in a standing position
To perform this exercise, it is recommended to lose the weight of the barbell to 20, and even better to 15 kilograms. Raising it, you will need to bend your elbows, bringing the bar to the chest. During the exercise, the biceps are ideally worked out, and it also has a beneficial effect on the brachial muscles. As you can see, strength exercises with a barbell can help you develop a wide variety of muscles, so a barbell is a very profitable acquisition. With it, you can gain weight much faster. However, what else can the bar give you? Exercises at home on the chest and back have already been considered, now you have an asset and exercise for biceps.
French bench press
We figured out the biceps - it's time to switch to triceps - the French bench press with a bar will help you in its development. When lying on slightly outstretched arms, you need to lower the bar by your head, lifting it again. It is not recommended to often use this exercise or do it for a long time, since when it is performed, there is a serious load on the elbows, which can lead to injury.
Squats
It’s time to move on to the last point of the training plan, in which the impact will be on the legs and shoulders. The first exercises in this complex are squats. You only have to do this, throwing a barbell on your shoulders. The quadriceps femoris and gluteus maximus will receive the greatest load during the exercise, and this is your goal.
Chest Press
This exercise can be performed while sitting, because the load will go exclusively on the shoulders. Raising the bar, you will need to continue to raise it above your head from the chest, lowering it back. Thus, you can ideally act on the front delta, as well as on the middle delta and triceps.
Exercise combination
So, you got information about exactly which exercises with the barbell you can do at home in order to quickly gain weight, while not getting any damage. It has already been said before, but it’s worth repeating: the main thing here is balance. You can’t gain weight just by swinging on the bar - you need other exercises that are performed with dumbbells, on the bar or without any equipment at all, as well as a competent diet rich in protein. Only in this case you can achieve outstanding results. Make an individual program for yourself that will best suit your level - there is no point in trying to take the weight that you can’t afford yet, or spend time on exercises that are too easy.