Basic exercises in bodybuilding. A set of basic exercises for gaining muscle mass Technique of basic exercises in bodybuilding

In bodybuilding there is such a thing as a base. Experienced trainers often turn to him to explain to a beginner why he cannot achieve good results either in increasing strength indicators or in growing muscle mass. “You have no base,” they say.

The term is very capacious and it is not always clear what is hidden behind it. It usually means that large muscles - the muscles of the legs, back and chest - are not pumped.

Therefore, basic exercises in bodybuilding are often understood as the same as in powerlifting - bench press, squats and deadlifts. The latter, however, is not always included in the list of basic exercises. Sometimes the list expands due to pull-ups.

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– are a basic leg exercise that involves almost all muscle groups, and with certain tricks, that’s it.

The greatest load falls on the quadriceps. The smallest is on the calf muscles; the lumbar muscles experience static load. Squats in bodybuilding are performed slightly differently compared to how they are done in powerlifting.

Firstly, the exercise itself is performed more slowly and, secondly, to a shallower depth. Bodybuilders perform so-called half squats when the angle between the hamstrings and calf muscles is close to straight.

Some athletes advise holding the BDC for a few seconds, but this leads to an unjustified increase in the load on the knee ligaments. Roni Coleman called this method the sure way to kill your joints. However, many bodybuilders still perform the powerlifting version of the exercise, since it is objectively easier to increase leg mass.

As well as its variations with changing the grip width and the angle of the bench. Designed to develop chest muscles. It differs from the powerlifting version in that there is no delay of the bar on the chest. The rest is a complete copy.

Some athletes, instead of bench presses, use parallel bars as a basic chest exercise. This statement can be considered valid exactly during the first month of training, and even then in relation to one execution option.

At the same time, the bench press is one of the favorite exercises of the vast majority of athletes. Serves as a testing ground for who is stronger even among bodybuilders.

– the most controversial candidate for the title of basic bodybuilding exercise. The least favorite exercise for most athletes, which is why many do not recognize it, preferring to replace it with something simpler.

For example, bending forward with a barbell or disk behind your head. There are two execution options; in bodybuilding, only one is recognized, the so-called classic, with legs almost straight at the knees, shoulder-width apart.

In addition to the big three, and, sometimes, pull-ups, there are other basic exercises in bodybuilding, but they are local in nature, i.e. designed for the development of one muscle.

For example, for triceps - these are push-ups from the floor and parallel bars, for biceps - barbell lifts, for the abs - sit-ups, etc.

So guys, master the basics and move on to new muscle mass records. Good luck!

An athletic body begins with basic exercises. These types of workouts help build muscle mass and build a foundation that can then be polished to create the muscular skeleton of the best bodybuilders.

In this article you will find a lot of tips and useful information about basic exercises in the gym to build muscle.

Mass gain base

To start the growth of muscle tissue volumes, they are complexly loaded. Basic exercises are designed for this, which are also called multi-joint exercises, since two or more joints are involved. They are aimed at tensing not just one muscle, but an entire group. Training is carried out with heavy weights.

Action of basic exercises:

1. Muscle mass grows and fat is burned.
2. Appetite increases, which is useful for ectomorphs - people with a thin physique and thin bones.
3. Improves muscle symmetry.
4. The connection between muscles and brain is strengthened.

In a scientific experiment involving forty men, it was found that gaining muscle mass comes more from hormones, in particular testosterone, rather than from physical effort. During physical activity, a hormonal release occurs. The more muscles are loaded at a time, the more hormones are produced. The effect is enhanced by the inclusion of the respiratory and central nervous systems.

The share of back and leg muscles reaches 80% of the total mass. Therefore, those who want to pump up their body pay attention, first of all, to these groups. By developing them, the athlete develops other muscles.

Main basic exercises

Here is a list of the basic basic exercises that a beginner needs to build a muscle “base”. After a year, body contour can be improved with isolated exercises- those that work one muscle group.

From the video you will learn how to properly perform the bench press, squats and deadlifts, as well as how to get the maximum result from them:

Classic deadlift

This exercise develops the core muscles better than others, because it involves the most muscles:

• main ones - quadriceps femoris, gluteus maximus, back extensors;
• additional - femoral biceps, semimembranosus, trapezius, semitendinosus.

Deadlifts are performed in 3-4 sets of 8-12 repetitions. The approximate starting weight for men is up to 40 kg, for women - up to 20 kg. “Your” weight is calculated so that the athlete lifts it with a straight back. If curvature and roundness appear, then spinal diseases will arise in the future.

If you have injuries or back pain, deadlifts are not immediately included in the program. The first two months are done. The same exercise in 3 sets is performed before the deadlift.

Squats

Barbell squats will help you gain extra pounds in your biceps

This exercise is popular not only in bodybuilding, but also in other sports, rehabilitation programs and when preparing an athlete for competitions. In combination with pullovers, it stretches the chest, increases the volume and ventilation of the lungs.

Working muscles:

• the main ones are quadriceps, gluteus maximus, soleus;
• additionally - thigh biceps, calves, extensors.

If the technique is poorly mastered or the equipment is not set up, the exercise is traumatic, the knees and spine suffer.

By changing the width of the grip, the athlete shifts the emphasis to the desired muscle group.

So, with a wide grip, the middle of the chest receives the load, with a narrow grip, the triceps and inner section. Lowering the barbell to different areas of the chest helps avoid stagnation in growth.

When performing a bench press, observe the following rules:

• if the weight is heavy, use only a closed grip;
• an assistant must lift the bar from the racks;
• do not allow the lower back to bend upward.

Pull-ups on a tunic

They make the body more prominent and drier. Muscles working:

• the main ones are the broadest backs, trapezoidal,;
• additionally - flexors, extensors of the forearms, mid-body, deltoids.

Depending on the width and direction of the grip, the following muscle groups are worked out:

• straight- , extensors of the forearm;
• average inverse- biceps, wide back (preferable for beginners);
• straight narrow- jagged, broadest dorsal in the lower part, shoulders;
• narrow return- biceps, latissimus muscles;
• wide- latissimus dorsalis in the upper part, paired round, trapezoidal;
• wide behind the head- paired round, middle section of the lats, trapezoidal.

The last two options are only for experienced athletes.

Standing barbell press

This type of bench press is also called military and is considered one of the best for,. It used to be included in the Olympic weightlifting program to test upper body strength. The main working muscles are deltoids, upper, triceps.

As the grip width changes, the load moves:

• narrow- anterior deltoid, clavicular part of the pectoral muscle, long head of the triceps;
• wide- the anterior and middle parts of the deltoid muscles, the upper part of the pectoral muscles.

The military press is also performed with dumbbells.

The optimal frequency of training is 3–4 times a week, duration is up to 60–90 minutes. The break between sets is 2–3 minutes.

In the first year of classes, the training program does not contain isolated exercises - they master the “base”. Begin classes with minimal loads and increase the intensity gradually. In the first stages, correct technique is important, not weight.

To prevent the body from getting used to it, the loads are periodically increased.- change the working weight, the number of repetitions, reduce the break between sets.

Proper diet, adherence to diet, and water balance are important. Overeating is not allowed.

Rules for gaining muscle mass:

It seems like an unattainable dream to get a body like Arnold Schwarzenegger, Lee Priest, and other bodybuilders. But once you study the success story of Martin Ford, the obvious will be revealed: the goal will be achieved if you put effort into achieving it.

Before moving on to the article, I would like to draw your attention to this service for athletes. The virtual rocking chair is just a godsend for beginners. All the advanced training principles are so organically and competently woven into the training programs that I regret that such a service did not exist when I myself was a beginner.

In bodybuilding, all exercises are divided into basic and isolating. The former form the basis of this sport. Compound exercises are designed to help you gain muscle mass by shocking your muscles. It is with basic exercises that you should start training. When you first go to the gym, you should not do isolation exercises because you need to develop your body as a whole first. For maximum effect in the future, it is recommended to include isolating exercises, but still do not forget about the basic ones.

The difference between basic and isolating exercises is that when performing basic exercises, several muscles or their groups work at once, as well as stabilizer muscles. For the hips, for example, the basic exercise will be squatting (hips, buttocks, hamstrings, and back are involved), and the isolating exercise will be extension on the machine (only the thigh muscle is working).

The concepts of “basic exercise” and “heavy weight” are very closely related, which is one of the key points in bodybuilding.

If, for example, you want to pump up your biceps and do exercises exclusively for biceps, then you will hardly achieve the desired result. The biceps can increase in volume and acquire relief, but it will not be possible to gain real mass this way. The basic ones include biceps exercises, for example, standing biceps curls, but it is very difficult to give the body an impetus to produce the hormone by doing only this and similar exercises. And if you do squats, then such a push will occur. The testosterone produced will cause growth not only in the legs, but also in other muscles, including the biceps.

Also, due to the fact that in basic exercises several muscles are involved during loads, you can work with more weight, which again gives an impetus to growth. The key to success is nothing more than working in basic exercises with heavy weight and constantly increasing it. The body has the ability to adapt to external conditions, including physical stress. Therefore, only basic exercises, or rather their implementation, can provide muscle mass.

Below are the most common basic exercises in bodybuilding for different muscle groups (You can find out more about performing each exercise by going to my blog page “Exercise Technique” or simply click on the name of the exercise in this article.):

1. Chest muscles

The bench press is a basic free weight exercise. To perform it, lie down on a bench, lower the barbell until it touches your chest, and then raise it until the elbow joint is fully straightened. In bodybuilding, the bench press is used as an exercise to develop the muscles of the chest, triceps, and anterior deltoids.

The incline bench press allows you to work the upper sections of the chest muscles (if performed in a head-over-toe position) or their lower sections (if performed in a head-down position).

The dumbbell press makes it possible to lower the weight of the bottom point much lower, since when performing exercises with a bar, you can lower the weight only to the chest. In addition, the performer can change the trajectory of movement, squeeze parallel dumbbells, bring them together at the top point, which engages new muscle bundles and has a slightly different effect on them.

Due to the fact that lying dumbbell flyes involve the same muscles as the bench press, the load is focused on the inner edge and middle of the pectoralis major muscle. In this case, the chest is given a convex shape, a clear separation between its muscles is achieved. Flying is also done to improve the relief of the pectoral muscles. It should be noted that by performing this exercise, you can also improve your results in wrestling, tennis, boxing, gymnastics, acrobatics, basketball, badminton.

This auxiliary exercise is aimed primarily at strengthening the pectoral muscles, latissimus dorsi and indirectly the triceps. The pullover is not performed independently, but as an additional exercise when working the pectoral muscles. Basically, when doing pullovers, they strive to improve results in the bench press, since this develops additional muscles that take part in the bench press, for example, the back muscles.

2. Back muscles

One of the main exercises for strengthening the back muscles is pull-ups. To perform, you need a horizontal bar or crossbar, which is easy to make even at home. This is the simplest exercise, but its value lies in the fact that it is basic and allows you to use a large number of different muscle groups. At the initial stages, with the help of pull-ups, you can very well strengthen and develop the muscles of the arms and back, as well as work out the muscle relief well.

An exercise such as a deadlift is performed with a barbell. The performer bends down and, slightly bending his knees, takes the barbell with his hands and straightens up. As a compound movement, the deadlift involves almost all muscles, either in stabilizing the position or lifting the weight. This exercise is used to build strength, mass and power in the muscles of the legs, back and entire body.

Another basic exercise for the back muscles is the bent-over barbell row. By regularly performing this exercise, you develop the latissimus, teres major muscles, and also work on a number of others, which allows you to achieve visual and actual thickening of your back. This exercise is used as a complement to various deadlift variations in order to fully work out the back muscles.

Performing pull-downs behind your head in a sitting position allows you to easily create an aesthetic V-shape of your torso. In this case, the arms should not go back, but move in the plane of the body. The grip should not be wide; optimally, when at the lowest point the forearm is perpendicular to the crossbar. The back should bend and the legs should be supported.

3. Basic leg exercises

• Deadlift (see above)

Squats with a barbell primarily engage the quadriceps; the synergists (helping with movement) in this case are the gluteal muscles, soleus muscles, along with the adductor muscles of the thigh. The stabilizers here are the calf muscles and thighs. In addition, back extensors, abdominal muscles and others work.

The person performing this exercise aims to develop the calf muscles. The most common exercise for the calf muscles is performed on a standing machine.

4. Basic exercises for arms

Performing this exercise requires very simple equipment - bars, not even chrome-plated. The result will be achieved if desired. For the development of the triceps and pectoral muscles, this is perhaps the best exercise. This also applies to a large number of auxiliary muscles located in the shoulder girdle. Push-ups allow you to effectively work out your triceps and chest, but the degree of load depends on the position of your arms.

In order to increase the strength and volume of the triceps, use such a basic exercise as the French press, which affects all triceps bundles, especially the upper and long ones. This allows you to visually (when viewed from the side) increase the volume of your arm.

It should be noted that this type of press is significantly more effective compared to the currently popular downward block extension. The reason is that the triceps begins to work from a stretched position, therefore, the impact will be deeper and more complete.

To develop the upper part of the triceps and increase its strength and volume, the exercise commonly used is the close-grip press. At the same time, despite the largest working weight compared to other triceps exercises, lifted when pressing with a narrow grip, this exercise is used, as a rule, as a supplement to pumping up the triceps. The reason is simple: in addition to the triceps, the front deltoids and the upper pectoral muscles work. Another advantage of the close-grip bench press is that you can work out the shape of the triceps very well. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoids and chest muscles, it is these repetitions that allow for excellent grinding of the triceps.

With this basic exercise for biceps training, you can increase its strength and build mass. The load is distributed evenly across both biceps, the muscles of the inner surface of the forearm and the brachialis muscle.

If you change the grip width, you can shift the load to different biceps bundles. The narrower the grip, the more the internal beams work, and vice versa.

Also, in order to develop the biceps muscle of the shoulder and forearm, an exercise such as dumbbell bicep curls is used, which involves rotating the hands (outward) during the lift itself. This allows you to achieve maximum contraction of the biceps and synergistic muscles. For training the biceps, this exercise is considered one of the best, since any bending of the elbow while turning the palm with the back side outward adds enormous effectiveness to the development of the biceps. The straight bar of the crossbar and barbell, of course, limit the possibilities for expanding the wrist. The exercise with dumbbells solves this problem.

5. Basic shoulder exercises

Most bodybuilders use this basic exercise to develop the shoulder girdle. It perfectly loads the middle and anterior deltoids, as well as the upper trapezius muscles.

To develop the triceps and shoulder girdle muscles, it is recommended to perform dumbbell or barbell presses with your head in a standing position. Here the main load falls on the deltoid muscles, with the main emphasis on the anterior section, as well as the triceps. In this exercise, the moment of maximum stretch of the triceps coincides with the moment of its maximum contraction, which can significantly increase its muscle mass and strength.

With this exercise, the rear deltas, rotator cuff muscles and trapezius muscles are pumped. Bent-over dumbbell raises are best for developing the shape and definition of the deltoid muscles.

If you want to work your middle delts, upper traps, and mid traps, you need to do barbell chin rows. This exercise separates the trapezius from the deltoids. Using the chin pull, you can perfectly define and hone the shape of the trapezius muscles, as well as outline a clear line between the middle deltoids and trapezius, improve the “striation” and detail of the trapezius.

An exercise such as shrugs is also used to develop the trapezius muscle. When performing this exercise, you need to stand straight with your arms at your sides. From this position, the shoulders rise as high as possible, after which they fall back without bending the arm at the elbow. Shrugs are usually performed with weights, dumbbells, barbells, or on a special machine. In this case, the bar can be placed both in front of the hips and behind the body.

6. Basic abdominal exercises

• Raising the torso in a Roman chair

This exercise is effective and convenient. A “Roman chair” type exercise machine allows the performer to assume a position in which the legs are relaxed and the entire load falls on the abdominal muscles. This position also eliminates discomfort in the lumbar region. If such a simulator is not available, you can imitate this position by sitting on the floor and securing your legs a little higher. You can also perform this exercise by throwing your legs on a bench or sofa, or simply ask to hold your legs while lifting.

• Crunches

Crunches are the main set of exercises performed to form the abdominal muscles. They are aimed mainly at stimulating the abdominal region of the rectus muscle. If you add weights to the exercise, you can create beautiful, sculpted abs. In general, training the abdominal muscles depends primarily on the number of repetitions. If you need to burn fat, then the movements should be brought to failure without weights. If, as already mentioned, you need to form a beautiful press and increase mass, you should use weights.

• Hanging Leg Raise

Performing this basic exercise allows you to develop strength and tighten your lower abs. Hanging leg raises are perhaps the most exhausting, but also the most effective exercise for developing the abdominal muscles. It can be called the most powerful tool for polishing the lower part of the abs. But you can also sharpen the upper “cubes” if you raise your legs to chest level due to a greater upward rotation of the pelvis.

Conclusion

A distinctive feature of basic exercises is that several muscles or their groups are involved in the work. Thanks to this, the athlete gets the opportunity to work with heavy weights, which is a powerful impetus for muscle growth. Performing basic exercises is a must for anyone who wants to achieve significant results. There are many types of basic exercises for different muscle groups.

This concept refers to some exercises from the world of bodybuilding and powerlifting. Basic exercises include those exercises that have a targeted effect on large muscle groups and are the most effective for the development of strength and muscle mass.

As in any sport, bodybuilding training has certain features. Each athlete sets certain goals before training, and, depending on them, creates his own program. And to make the exercises even more effective, many athletes actively use those that are considered basic in their training. There are four basic principles that allow us to call the exercise basic:

1. With the exception of push-ups and pull-ups, all basic exercises are performed with a barbell
2. Impact falls on large muscle groups
3. When performing the exercise, at least two joints are set in motion
4. The starting position in the exercise is the most convenient for developing greater effort from an anatomical point of view

The benefits of basic exercises

The main effect is the development of strength and muscle mass. If you set these goals for yourself, then basic exercises should be the basis of your training. During their execution, the muscles receive maximum load, in addition, most muscle fibers are actively involved in the work. Another positive effect is its powerful effect on the nervous system.

All body systems receive maximum training impact during basic exercises. Thanks to this, a maximum response is caused on their part, which leads to the greatest increase in strength and muscle mass.

There are also isolated exercises that complement the basic ones. They are used when they want to more fully work out a particular muscle group.

Basic exercises in bodybuilding and strength sports

Today there are nine basic exercises:

1. Standing or seated barbell press
2. Bench press on a flat or incline bench
3. Close grip bench press
4. Dips (possibly using weights)
5. Deadlift
6. Overhand rows or pull-ups on the bar with any grip
7. Bent-over barbell row
8. Squats with a barbell on your shoulders
9. Front Squats

These exercises are considered the basis for developing strength and mass.

In weightlifting, exercises such as the snatch and clean and jerk are actively used. As for bodybuilding, there are several non-basic exercises that also have an effective effect on arm strength. The most famous of these exercises are the French press and standing barbell curl.

Effective workouts at home

Not everyone has the opportunity to go to the gym and train with a heavy barbell or use special racks for squats and presses. But they shouldn’t be upset; with the right approach to home training, you can achieve equally impressive results. Performing the right exercises with heavy dumbbells is almost as effective as basic exercises with a barbell. Exercises such as dumbbell presses in a lying or seated position can develop strength and mass well.

In addition, to perform some basic exercises you don’t need or need to come to the gym. You can do push-ups from the comfort of your room; pull-up bars and push-up bars are available on almost every sports ground. In terms of their effectiveness, these exercises are in no way inferior to exercises with a barbell; they are also basic.

The most important thing in home training– drawing up the right training program. It is necessary to select the best exercises that allow you to maximally load the muscles. The training itself must be carried out carefully and wisely, then you will achieve impressive results. There are many athletes who have been able to develop amazing strength and gain significant muscle mass by training at home.

Is it possible to do only three exercises?

Some athletes claim that there are only three effective compound exercises: the back squat, the deadlift, and the bench press. They say with complete confidence that you need to do only these three exercises and that’s it, you don’t need to do any others. Most of those who think this way are involved in powerlifting (powerlifting).

This is a completely wrong view of strength sports, it is too “limited”.

The reason why many powerlifters hold this opinion is understandable, because these are the three lifts that are competitive. The goal of each of them is to lift maximum weight, which is why misconceptions arise in this regard.

By the way, during the preparatory period these same athletes use a fairly wide range of different exercises. But some time before the competition itself, they discard everything “unnecessary” and focus entirely on basic training.

The effect of training only competitive exercises will be only if we are talking about a professional athlete with a harmoniously developed body. As for amateur athletes, this technique is unlikely to suit them.

If you are not involved in powerlifting, but in bodybuilding or other strength sports, then you definitely shouldn’t limit yourself to a basic program of three exercises.

The human body consists of countless muscles, joints and ligaments that provide it with excellent mobility. This motor system needs to be developed, and this must be done in a variety of ways so that each link is distinguished by its strength. Let's take any sport represented at the Olympic Games - only the use of a large arsenal of exercises allows athletes to achieve high results in them. An athlete's preparation should consist of both basic and auxiliary exercises.

The best way to develop strength and muscle mass is to perform basic bodybuilding exercises. You shouldn’t limit yourself to just three of them, use the entire arsenal, this is the only way you can effectively develop your body. Naturally, we are not talking about one training session, but about a training program that includes activities of various types. If necessary, supplement the program with additional exercises. As already mentioned, proper training consists of performing basic exercises, with the help of which the body’s abilities are comprehensively developed, and auxiliary exercises that need to be used to work on individual muscle groups. These could be exercises that help additionally work the abs, lumbar region, and any other lagging muscles.

It is necessary to distribute all the exercises into separate workouts, at each of them you need to solve some specific problems.

Muscle structure and basic exercises in bodybuilding

It is necessary to very clearly know the area of ​​influence of basic exercises, which muscle groups are involved when performing them. You need to know the structure of a particular muscle group in order not to just say to yourself and others: “Yes, such and such an exercise affects such and such a muscle.” You need to have a good understanding of muscle anatomy and a clear understanding of their location on your body, then the effectiveness of your training will increase many times over. So, it’s time to move on to describing the structure of the muscles and those exercises that have the most impact on them:

1) Shoulders (shoulder girdle). Its basis is the deltoid muscles, which consist of an anterior, posterior and lateral bundle. The shoulder girdle also includes the trapezius muscle, or rather only the upper part of the trapezius. The main exercises for the shoulders are: bench press from behind the head in a sitting position (impact on the front and side beams), bench press from the chest while sitting (front beams), raises with dumbbells while standing (the main load falls on the side beams, the secondary load on the front and rear), pulling the barbell to the chin with a narrow grip (top of the trapezius), raising the shoulders with arms down, holding the barbell or dumbbells (top of the trapezius).

2) Rib cage. It is based on the pectoral muscles and the serratus muscle. The most effective exercises are: bench press with a wide grip in a lying position on a horizontal bench (increasing the total mass of the pectoral muscles), exactly the same bench press, but on a bench inclined to the upper side (redistribution of the load on the upper part of the pectoral muscles), push-ups on the parallel bars (external and lower pectoral muscles).

3) Back. Consists of the latissimus muscles (wings), the erector spinae muscles and the lower part of the trapezius muscle. Basic exercises: wide-grip rear pull-ups (widening the top of the wings), bent-over barbell rows with a close and medium grip (outer part of the latissimus muscles), one-arm bent-over dumbbell rows (working the lats), seated pull-downs with a close grip to the stomach (lower lats and general development of the spinal muscles) and deadlift (spinal extensor muscles).

4)Hands. Their structure is known to every athlete; they consist of the forearm, biceps and triceps. The main exercises: close-grip barbell press on a horizontal bench (triceps), dips (triceps), French press (triceps), seated dumbbell curls (biceps) and standing curls with a barbell or dumbbells (biceps).

5) Legs. Much more complex in structure than hands. They consist of the quadriceps femoris (quadriceps), biceps femoris (biceps), calves and calf muscles. Key exercises: squats (quadriceps), deadlifts (thigh development), and calf raises (calves).

6) Press. The press itself is the rectus abdominis muscle, which can be divided into two sections: upper and lower. In addition, the abs are made up of oblique muscles. Key Exercises: Supine Curl (Upper Abs), Roman Chair Curls (Upper Abs), Leg Raises (Lower Abs), Flat Tucks (all rectus) and Crunches with Torso Curls or Leg Raises (Obliques) muscles).

Basic exercises in bodybuilding: Newbie mistakes

Many of those who are just starting their journey in bodybuilding make the same mistake, namely, they almost completely ignore basic exercises and focus all their attention on isolated exercises. Moreover, almost all of them have only some general and rather vague idea of ​​what isolated exercises are. Such athletes come to training and spend all their time moving from one auxiliary exercise to another. Naturally, they think that I’m doing everything right and expect results. But the only result in this case can only be the complete destruction of one’s own muscles.

And some beginners, having seen a professional’s training method in some specialized magazine, immediately begin to practice it. But we must understand that they are at the initial level of development, and the training plan described applies to professionals, and only a few will be able to withstand it. Most beginner athletes understand this only over time and begin to look for other ways. Sooner or later, they all come to the realization that basic exercises are the basis of any training.

Testosterone

Due to the fact that when performing basic exercises in bodybuilding or other strength sports, several joints are involved in the work at once, as a result, more testosterone is produced.

The term testosterone does not mean various stimulants, but what our body naturally produces. Testosterone– a male hormone, almost all athletes consider it the main muscle builder. In other words, the more hormone our body produces, the better good muscle mass is built. In addition, the amount of fat in the body is significantly reduced.

Research has revealed a number of important factors that need to be taken into account during training in order to achieve the production of more testosterone. First of all, it is produced while working with weights. Its amount depends on the intensity of training and the volume of muscle mass that was stimulated. That is, lifting a lot of weight in itself will not do anything. For active testosterone production, workouts must be varied; muscles must be influenced by different methods, and not just by lifting heavy “iron”. As already mentioned, the main factor is gaining muscle mass; let’s dwell on this point in more detail.

There is a very simple relationship: if during training, muscle mass is stimulated to a considerable extent, then testosterone will be produced in increased quantities. It is for this reason that basic exercises naturally stimulate an increase in hormone levels, since they affect several joints at once. A special study was conducted in which participants performed bench press and squats with a barbell. Testosterone levels increased in both conditions, but higher levels of production were recorded with squats, since this exercise stimulates several muscle groups.

A very successful example can be given - weightlifters competing at the Olympics. They produce simply gigantic amounts of the hormone. Therefore, beginners should spend more time on deadlifts, squats and other basic exercises, rather than spending almost the entire workout on isolated biceps or leg muscles.

The most active production of testosterone occurs in the first 45 minutes of weight training, after which its level decreases sharply. So athletes who spend hours doing one exercise after another should think about the productivity of this method.

Another important factor is intensity, that is, the number of repetitions in 60 seconds. One of the studies involved two groups. The first performed exercises to increase muscle volume according to the following scheme: 10 repetitions were performed per minute, the break between approaches was also exactly one minute. Participants in the second group developed strength by performing 5 repetitions per minute and taking a three-minute break between sets. According to the study results, higher testosterone levels were recorded in participants in the first group. However, participants in the second group also experienced a significant increase in the level of hormone produced.

So, one main conclusion can be summed up: if the basis of your training is compound exercises, then you do not have to worry about the fact that your body will secrete too little testosterone. Everything will happen exactly the opposite.

When working out in the gym, pay attention only to yourself. You don’t have to think about the fact that someone training next to you is looking at you and evaluating how you train. The most optimal training duration is considered to be 40-50, including warm-up; you should not spend more than this time in the gym. Between approaches you need to rest for 1-2 minutes; longer breaks can be harmful to the body. You need to exercise several times a week, it is best to train 3 times a week, but no more. And don’t forget: growth in strength and mass occurs not during exercise, but during rest and sleep.

The number of approaches and repetitions in them depends on your goal. If you want toned muscles, then do 4-6 sets of 7-13 repetitions. Do not do more than this, this is too much stress for the muscles, as a result they can simply burn. The working weight should be such that during the last repetitions you apply maximum effort.

Exercises such as squats and deadlifts are best performed with a regular bar, without weight, in the beginning. This will help you get used to the correct technique. Any discomfort during the exercise can only mean one thing - you are doing something technically incorrect. Without doing basic exercises, your progress will be very slow and minimal.

Do you need muscle, or do you want to get lean and get rid of fat? If you come to the gym for muscle mass, then your diet should mainly consist of high-calorie foods. Some fat is burned on its own during exercise, but exercise alone is not enough to completely get rid of it.

If you have any questions, do not hesitate to approach any experienced athlete in the gym and ask them. Most bodybuilders are open people who are happy to advise and explain to beginners all controversial issues.

A different opinion about basic bodybuilding exercises

As already mentioned, most athletes are well aware of the need to take basic exercises as the basis of their training. But there are also those who openly declare that the base is a matter of taste, an alternative for which, if desired, you can easily find a replacement. And we are not talking about amateur athletes, but rather experienced bodybuilders. Of course, such a point of view seems absurd, but not everything is so simple.

Many famous bodybuilders, in all their years of training, have never done basic exercises, and, nevertheless, achieved amazing muscles. They performed completely different exercises and with different equipment, for example, the barbell was replaced with heavy dumbbells, and instead of squats they trained on a machine. Thus, everyone decides for themselves how necessary these exercises are.

Training should be based on basic exercises. They are the best method for gaining muscle mass. It is advised to start your workout with basic exercises, since the body spends a lot of resources on their implementation, and therefore at the end of the workout you simply do not have enough strength to do the basic exercises to the fullest.

Basic exercises in bodybuilding are the basis of training, be sure to include them in your training program!

The main difference between basic exercises and isolating exercises is that in isolating exercises only one muscle is loaded, while in basic exercises several muscles are loaded. Thus, when performing basic exercises in bodybuilding, you give stress not to one, but to several muscle groups.

Let's look at a specific example. Let's take the basic exercise bench press, where the triceps, shoulders, and pectoral muscles are loaded. An isolating exercise would be a French press, where only the triceps are loaded, or dumbbell flyes to the sides, where only the deltoids are loaded. I hope you get the point.

Probably everyone associates the phrase “basic bodybuilding exercises” with lifting huge weights. That’s right, it’s the heavy weights in basic exercises that give the body the impetus to grow muscle mass.

And of course, it is necessary to constantly increase the load so that the body does not get used to it, but experiences something new. Increase the weight or number of repetitions, or shorten the breaks between sets. In a word, you need to prevent your muscles from getting used to the monotonous load.

Another rule you need to remember. To grow muscle mass, it is necessary to put stress on large muscle groups:

• back
• pectoral muscles

It is the muscles of the legs and back that make up 80% of human muscles. If you grow these muscle groups, then smaller muscles will also begin to develop.

Basic basic exercises in bodybuilding

Breast

• Bench press
• Dumbbell bench press
• Pullover
• Incline Bench Press

Back

• Deadlift
• Bent-over barbell row
• Bent-over dumbbell row
• Pull-ups

Legs

• Squats with a barbell on your shoulders
• Deadlift
• Leg press
• Lunges with a barbell

Hands

• Close grip press
• Barbell curl
• Dumbbell biceps curl

Deltas

• Seated press
• Standing press (military press)
• Overhead press
• Shrugs