Today we will deal with the whole body at once, excluding any isolation training. Experienced bodybuilders know and understand perfectly well what training should be based on at least 70%, and for beginners, this is where they should start their sports. Our today’s training is basic exercises for all muscle groups. In fact, in bodybuilding, they are the basis for working out the entire torso. To gain muscle mass, it is with them that one must begin. And only after, when training, strength will allow, you should move on to isolating exercises aimed at certain muscles.
When performing basic training, the emphasis is directed simultaneously to different muscle groups, several joints are involved. In the vast majority, a set of basic exercises involves heavy loads, heavy weights that literally “tear” your muscles and increase your strength indicators. This is the end of the theory for today. Further, I propose to figure out which exercises should be included in your workout, why this should be done – it seems that we have already figured out, and how to perform them correctly. So, the best basic exercises for the whole body, for all muscle groups are offered to your attention. Do some warm-ups and let’s get started. On the chest Our best helpers in this matter are the barbell and dumbbells. And, perhaps, the main occupation is the bench press lying on an inclined horizontal bench. It is inclined, because, as you probably know, the chest is conventionally divided into three sections: upper, middle and lower. Hence the options for performing the training: head up position – we pump the upper chest, horizontal – middle, head down – lower.
For those who came to the training for the first time today, I recommend limiting themselves to only a horizontal position in order to concentrate on the overall development of this group at first. This exercise is two articular, then the network involves two joints: the shoulder and elbow. It can be performed, in fact, with free weights. However, again, you should not break all records at once. The key to success is to gradually increase the load – this applies to all basic training. Given the focus of the chest work not only on the bench press, but also on mixing / breeding, an extremely popular and effective exercise here is to bring the hands together with dumbbells. To be honest, this training cannot be fully called basic, since its implementation involves one joint – the shoulder, and large weights threaten to violate the execution algorithm.
However, every bodybuilder knows and performs it, as it is actually extremely effective. Another, no less effective, exercise of this series is push-ups from the floor and on the uneven bars. By the way, you can pump most of the muscles of your body simply on the sports ground. To heighten the effect, here also use additional weights.
Since the performance of these loads also thoroughly pumps the triceps, it is not recommended to perform them after trainings focused on the arms. For the press The fundamental exercise for pumping the abdominal muscles has always been, is and will be twisting. Considering that basic training implies a high load, they must be performed with a pancake from the bar, which must be held behind the head. This is the only way you can “shock” your muscles enough, give them a shake, so that they actively grow. Taking into account that the press is also conditionally divided into upper and lower, an incline bench will again be of help here. By changing the position of the body with its help, you thus not only increase the load, but shift the emphasis somewhat. Look at the photo if something seems incomprehensible.
To concentrate directly on the lower press, you should not lift the torso, but rather the legs. And it is best to do this, again, on the bars or the crossbar, using additional weights.
However, do not forget about the oblique abdominal muscles. To do this, add left / right turns of the body to the exercise. Thus, you, in fact, will simultaneously work out almost all the muscles of the abdomen at once. For the muscles of the legs The main exercises for the legs, to increase the volume of their muscle mass, will require serious loads from you. Given the nature of the movement of the joints, the best exercises in this series will be barbell squats and leg presses on the machine. Only with their help you can gain mass.
Squats should be approached with some caution, as a considerable load is placed on the spine. Therefore, gradually gain weight to avoid injury. Since the calf muscle groups are also divided into several sections, diversify squats in various ways to perform them: deep, incomplete, sumo squats, etc. For the muscles of the back As we know, the largest muscles of the back are the latissimus dorsi and the trapezium. There are countless exercises for pumping them, but they are all aimed either at increasing the width of these muscles, or at increasing their thickness. The vast majority of them are various kinds of traction. The direction in which the pulls are performed just affects whether you “expand” or “thicken”: from top to bottom – the first, towards / away from you – the second. Consider in the photo some exercises on the back, since, unfortunately, time does not allow us to focus on all of them. One of the best workouts that develops the lats, trapezoid, and deltas is the barbell row. By the way, instead of a barbell, dumbbells can also act.
Pull-ups on the horizontal bar with a wide grip are also a basic exercise in which your own weight acts as a load.
And the most important exercise to start with is the deadlift.
It is they who contribute to the maximum expansion of the back muscles. For shoulders To develop the muscles of the shoulder girdle, the barbell or dumbbell press overhead while standing is widely used. At the same time, this exercise seriously works out the triceps.
Another training in this complex is breeding dumbbells with your hands in an incline.
Here again, the matter is not limited to the shoulders: the trapezoid, delta are involved. Tips from the author As you probably noticed, each of the listed exercises involves and develops far more than one muscle group. This is the main characteristic of basic training – the overall development of the whole body. Only after having sufficiently worked out the basic complex, having developed all the muscles and gaining the necessary muscle mass, you can proceed to isolating training. However, even then, most of the time and exercises of each session should be the basic training. Be extremely careful, accurate and consistent in choosing the load – the right selection will speed up your results, while the wrong one can do a lot of harm. To achieve a positive effect as quickly as possible, pay attention to your diet – it must be appropriate.