Being strong and beautiful is the desire of every man. And those who firmly decided to achieve this can go to their goal in different ways. Much depends on financial capabilities: someone can afford to hire a personal fitness instructor, buy sports nutrition, and someone simply cannot even find the money or time to visit the gym.
But do not lose heart, because muscles can be pumped up not only in the gym. Barbell workouts are a great way to save money and build strength in your body. And if you add bars to your classes, the results will be even better. Of course, you will not become huge, but getting your body in order and making it attractive to girls is a completely doable task.
What muscles are being trained?
Bar and bar workouts are a great way to develop your upper torso and arms. With the help of such exercises, you can perfectly develop the forearms, biceps, back, abs. In addition, the deltoid muscles are indirectly included in the work. All this allows you to develop a powerful torso of a triangular shape - what a real man needs.
Using the bars, you can thoroughly work out the triceps and pectoral muscles. Thanks to the triceps, your arms will become stronger and visually increase. And you can clearly draw the chest, which will give your silhouette more masculinity.
Training on the horizontal bar is really capable of making a real man out of a thin guy in a short time. In order to achieve your goals as quickly as possible, you should draw up the right program and strictly adhere to it.
Where to begin?
Many novice athletes, deciding to work out on the horizontal bar and uneven bars, forget to get sports gloves. This leads to the fact that after 3-4 days of training, the skin inside the palm is completely torn off. Such injuries and calluses do not lead to anything good, on the contrary, they will not allow you to practice until complete healing.
If you decide to train on the horizontal bar or parallel bars, first of all, get gloves. If you are not ready to pay a large amount for them, then you do not need to buy the most expensive ones. It is worth noting that the gloves with straps that are used by bodybuilders in the gym are not cheap. You can also buy bicycles. An even cheaper option is ordinary work gloves, which are available at any hardware store.
In addition to them, you will need a notebook and a pen, with which you will begin to keep your personal training diary, where you will mark the results.
Training program on the horizontal bar and uneven bars for weight
After you have prepared the necessary equipment, the only thing that will separate you from training is the presence of a properly designed set of exercises that will help you achieve your goal. First of all, consider a training program that is designed to gain muscle mass.
So, the main principles of the program:
- You need to do no more than 10 repetitions of each exercise. If it becomes too easy, then you need to perform pull-ups with additional weight. The ideal option would be a regular backpack with some kind of weight inside.
- If there is a feeling of pain in the shoulders during any exercise, then you need to stop doing it. Try to make the grip wider or narrower - find the perfect painless option for you to avoid injury.
- Observe proper breathing: while inhaling, we pull ourselves up on the horizontal bar or squeeze the body up on the uneven bars, while exhaling, we go down.
Conduct training on the horizontal bar to gain mass no more than 2 times a week. More times will just exhaust you. For example, a training schedule might look like this:
- Monday - training;
- Tuesday and Wednesday - rest;
- Thursday - training;
- Friday, Saturday, Sunday - rest.
The horizontal bar training scheme below will help you build muscle and mass faster.
Exercise #1: Wide Grip Pull-Ups
This exercise is used to expand the back, it maximizes the latissimus dorsi muscles of the body. The grip should be wider than the shoulders, try to make it as large as possible, but until the moment the shoulders begin to hurt.
You need to do 5 sets of 8-10 times. No need to rush - pull yourself up at a fast pace and slowly lower yourself to the starting position.
Exercise #2: Close Grip Pull-Ups
It targets the lower lats and biceps. Take a narrow grip on the horizontal bar, palms should be turned towards you. The execution technique is the same, but in the upper position it is necessary to linger for 1-2 seconds.
Thus, you will increase the effect and make the exercise more difficult. Do 4 sets of 8-10 reps.
Exercise number 3: Push-ups on the uneven bars
Depending on the width of the bars, the load will be redistributed between the triceps of both hands and the pectoral muscles. There are no special secrets in the technique of this exercise - stand on the bars and start lowering and rising, squeezing your weight. It is not necessary to do more than 10-12 times. If necessary, use a weighted backpack.
Try to go down as much as possible to stretch your muscles as much as possible. When you are in the top position, you do not need to fully straighten your arms, as this will create a dangerous load on your elbows.
Do this for 5 sets of 10-12 reps.
The training program on the horizontal bar and parallel bars for mass is quite simple, but effective. No need to invent some complicated acrobatic movements - the genius lies in the simplicity.
How to conduct terrain training on the horizontal bar?
Terrain training is a little different. This is due to the need for greater pumping of blood into the muscles, as well as enhanced calorie burning.
All exercises should be performed in supersets - that is, two approaches will be performed at once, without rest.
Set #1: Shoulder-width pull-ups + close-grip pull-ups
Do 10-12 regular regular pull-ups. Wait 10-15 seconds, take a narrow grip (palms facing out) and perform the maximum number of pull-ups in this way.
Do this for 2-3 sets.
Set #2: Reverse Biceps Pull-Ups + Dips
Take a reverse grip, put your hands a little narrower than shoulder width. Pull up on the horizontal bar 8-10 times, wait 10 seconds, pull yourself up as much as possible and do the maximum number of incomplete push-ups from this position, that is, you almost don’t need to go down. So to speak, swing by contracting the biceps in a short amplitude.
After that, go straight to the bars and without rest, start doing regular push-ups 10-12 times. Then, in the same way as on the horizontal bar, make a few finishing jerks from the bottom position: go down and start to rise up a little and immediately go back down. Repeat this until your arms give out.
Do 2 sets.
Don't Forget About Nutrition
The workouts described above on the horizontal bar for beginners are perfect for developing muscles. But you should always remember about proper and healthy nutrition, as well as about normal rest and sleep.
After all, muscles do not grow during training, but during rest. Therefore, you should not overload yourself - if you feel tired, then it is better not to go to training, take a short break. And the next day, with a double reserve of strength, beat your records and develop further.
Performing training on the horizontal bar for mass gain or on the terrain, based on the principles indicated above, you can achieve good results. The main thing is to practice regularly.
