For the development of muscles, a bodybuilder needs to follow a diet and exercise. Physical exercises are a complex of maximum load when performing them. At the same time, the hormone testosterone is produced, which gives the command to build muscle mass, since the body’s capabilities at this moment are at the limit and it is necessary to expand them.

What is a set of exercises
In order to develop certain muscles, special exercises are required that load certain parts of the body. As a result of systematic repetitions of them on a large load, the formation of the muscular apparatus occurs. Therefore, they say that the athlete makes the body.
Exercises are basic and isolating. If several muscles and two or more joints are involved in the work, then this is a basic exercise. When developing one muscle and one joint, muscle building is performed, and the technique is called isolating.

Basic exercises work out several muscles at the same time, and they develop in a complex. Therefore, such exercises will not replace any simulator. Each system of simulators works out in turn, but only one muscle. Therefore, basic exercises with weights are the best option for the training process.

The complex of strength training of an athlete includes two types of exercises. But you can’t rush things. The weight of the load increases gradually. For each, the weight at which he can no longer repeat the exercises performed in the next approach is considered large. Thus, the body is given a signal that the muscle mass is not enough.

Average indicators: it is considered correct to repeat each exercise eight times and do approaches in two minutes. Between exercises one for one muscle group, the pause should also be two minutes. The duration of classes should not exceed one hour. The training scheme includes three workouts per week, while each workout only works one muscle group.

Complex for the thigh
In this complex, the hips, biceps of the thigh, buttocks, and back are worked out. The basic exercise will be the squat with a load. This exercise is universal, it is used by athletes of all types in strength training. When it is performed, all muscles are pumped, including the cervical ones.
The deadlift exercise is performed and the same exercise with lifting the load from the floor. At the same time, the muscles of the lower back and legs are loaded.

Lifting on toes, leg extension in the simulator is performed.

Development of chest muscles
For the chest muscles, exercises consist mainly of bench presses, and lying on an inclined plane. In this case, a wide grip press is used when the arms are spread apart and the bar is lowered to the lower part of the chest.
In addition to barbell presses, exercises with dumbbells are used, also with a bench press and for breeding. A pullover completes the power session. When performing exercises, you must use a lot of weight, otherwise the muscles will not build up. Weight should gradually increase with each session.

Basic back exercises
The back muscles work in conjunction with other groups, but to work them out, you need to perform a set of exercises, including pull-ups on the uneven bars or on the horizontal bar. Triceps are developing.
The rod is pulled in an incline. In this case, it is imperative to wear a special belt to stabilize the spine. Pulling the block behind the head actively develops the latissimus dorsi.

In addition, blocks are included, vertical and horizontal, and work with dumbbells in an incline.

Hand development
Basic arm exercises include working with a barbell with a wide and narrow grip. With a narrow grip, it is important that the little fingers do not protrude from behind the line of the shoulder and, when working with the barbell, the elbows are directed along the body. It is considered ineffective to perform the exercise if the elbows are moved apart at an angle. At the same time, work with a barbell with a French bench press is also used.
To develop the muscles of the arms, dumbbell presses and work on the uneven bars are used. The bars are a difficult projectile for an athlete, but the efficiency of working out the muscles on them is high.

Shoulder Exercises
For the development of the shoulder muscles, presses are used from behind the head and while standing. In addition, a lot of time is devoted to working with dumbbells. This is breeding shells while standing and tilted and pulling them to the chin.
It should be noted here that female and male bodybuilding are equally impossible without the use of strength exercises. But the relief of muscles and their development depends on the correct selection of exercises and load. Moreover, the same exercises can serve for weight loss. It all depends on their use, sequence and load.

Press development
Each session ends with press exercises, so how without its proper development it is impossible to work with other muscle groups. Twisting complexes will be special exercises. Hanging leg raises and Roman chair torso raises are special press techniques.
It must be warned that muscle pain after intense training is a normal phenomenon. Overcoming pain in the next workout will only add testosterone production, and muscle building will accelerate.

Where to start work on creating a body
Beginners need to understand that bodybuilding is a way of life. Proper nutrition, exercise and recovery should make up the system. For starters, you can work out at home using a horizontal bar, dumbbells and kettlebells. In this case, you must follow the rules so as not to harm your health and get the result.
Classes should be held no more than an hour, three times a week. When approaching the projectile, all muscles must be pre-warmed up with a set of exercises, warm-up. One workout is dedicated to the development of one muscle complex, but it necessarily includes pumping the press at the final stage.

The use of dumbbells and weights must be carried out with an increase in weight. It is worth training at certain hours so that the body is prepared for classes. Mandatory should be daily morning exercises without the use of weights.

In this case, you need to organize proper nutrition with meals at least 5 times a day. Food should contain enough protein to build muscle. Do not forget about the water balance of the body.