The basic training program is suitable for both novice athletes and already experienced swingers, and with its help you can develop both strength qualities and build muscle mass. It goes without saying that, depending on the goal, the specific training methodology will also differ, however, since the program will not differ significantly, we can say that this is the same training system. Why is it called basic? Because the motto of this program is: Do the base to failure! The idea is that both strength and muscle mass are best grown by basic exercises, and since the body's resources are not infinite, then these exercises should be trained.

The advantage of basic exercises is that they involve many muscle groups and joints, so the absolute load on each joint individually is less, and the load on the muscles is greater. Accordingly, it is more difficult for an athlete to get injured and it is much easier to increase the working weights on the shells. The main basic exercises primarily include: squats with a barbell, bench press and deadlift. These three exercises are not only the best way to stimulate muscle fiber hypertrophy, but also stimulate the endocrine system to produce testosterone, which increases the effectiveness of the training as a whole. In addition, when it comes to powerlifting, then these three exercises are competitive, so a powerlifter simply has to include all of them in his basic training program.

It goes without saying that different exercises involve different muscle groups differently, so you should not limit yourself to only the three exercises listed above. However, other exercises that you will use should also be basic, because, as mentioned above, it is the basic exercises that most easily allow you to progress the load. It doesn’t matter if you are a bodybuilder or a powerlifter, the weight on the shells should increase from training to training, since the growth of both muscle mass and its strength indicators is the process of adapting the body to an ever-increasing load. Of course, a powerlifter trains some muscle qualities, and a bodybuilder others, so there are differences in their training, but they have one thing in common - a constant progression of the load.

No matter how effective basic training program, but most likely you will not be able to progress in every workout, although you should strive for this. It is important to go into training with the idea that today's workout should be harder than the previous one. You can increase your bench press by a kilo, or do one more rep in one set than in the previous workout, and this will already be progress. The one walking in the right direction will overtake the one running who has gone astray! But in order for this to be possible, you must train at the moment of supercompensation. In short, this is the moment at which your muscles become a little larger and stronger than they were before the previous workout. This moment is temporary, so it’s not enough just to rest for a long time, because you can miss it, you need to rest enough!

In order to keep track of the required time between classes in the gym, you will need a training diary. With the help of a diary, your training program will become systematic, you will always know exactly how many approaches and with what weight you have completed, you will be able to track how much time you need between workouts to recover, which schemes work better and which ones worse. In other words, a training diary allows you to repeatedly increase the effectiveness of training in the gym, as well as bring them to a new level. Instead of treading water year after year, you can see results in just a few months. If now your training program does not work well, as it seems to you, then most likely the problem is not in the program, but in the fact that you do not keep a diary.

Basic weight training program

The number of repetitions that most effectively stimulates muscle fiber hypertrophy ranges between 6 and 12 repetitions. First of all, the number of repetitions depends on the exercise itself, as well as on the speed of each particular repetition. The thing is, it doesn't really matter how many reps you do, it's important that the muscles are under tension for 40-50 seconds. It is during this time that the supply of creatine phosphate and glycogen is completely depleted, after which the energy supply is carried out already due to aerobic methods of energy supply to the muscles. Anaerobic methods stimulate the growth of myofibrils, which are responsible for the size muscle fibers, and aerobic methods train mitochondria, which are responsible for muscle endurance.

Thus, if the muscles are under load for longer, then you will acidify them, the necessary hormones will not be able to enter there, and they will not grow. If you train them for 10-20 seconds per approach, then the body will not have time to spend all the creatine phosphate, and you will mainly increase strength indicators, this is what you would do during basic strength training. In addition, the muscle composition consists of fast and slow muscle fibers, the ratio of which is determined by genetics, but if you slowly perform few repetitions, then slow muscle fibers will train, and if you perform 6-12 repetitions at a normal pace, then develop there will be fast muscle fibers. Therefore, in complex multi-joint exercises, you can do 6-10 repetitions, and in simpler exercises, 10-12 repetitions per approach.

The duration of the workout should also not be endless, because in 40 minutes of training the athlete spends all testosterone. That is why the training schemes of professional bodybuilders do not work for you! Of course, it is important that professionals have a lot of experience, regimen, personal doctors, trainers, massage therapists and everything else, but the most important thing is testosterone. Professional bodybuilders constantly sit on anabolic cycles, so they can train not for 40-60 minutes, but for 100-120 minutes, since their testosterone level does not depend on genetics, not on how much testosterone the pituitary gland produces, but on how many injections of one or they take another anabolic. This does not mean at all that it is impossible to engage in anabolic steroids, you can! On the contrary, it is better to practice naturally. It's not even about harm, because this is understandable, but since you have decided that muscles are more important than health to you, good. The fact is that amateurs do not take anabolics all the time, so they cannot constantly progress the load.

You have already read above that the basic training program involves a constant progression of the load. And, let's make a reservation right away, any training program using which it is possible to build muscle assumes this principle. So, if you constantly knock down the reference points: then you are on the course, then not on the course, you will experience either anabolism or catabolism. This is the problem of rollbacks after the course, when the athlete “merges” everything. The body does not have the resources to contain excess muscle mass, so it utilizes it. The only case when, recruited with the help of anabolic steroids, the muscles can be kept, this is the case when you have not gone beyond your genetic potential. For example, your genetic ceiling is 100kg, up to this value you can hold muscles without anabolics, but you can’t go higher. Therefore, anabolics can only accelerate the recruitment of muscle mass, but such accelerations are fraught with injuries, heart failure, imbalance in the development of muscles and the bone-ligamentous apparatus, and other unpleasant consequences.

Rest between sets during the basic mass training program should not exceed 60 seconds, but you should not rest less than 30, otherwise you will not have time to restore glycogen stores. The duration of rest must be observed systematically, that is, if you rest for 30 seconds, then you must rest for exactly 30 seconds. If you rest for 30 seconds, then 40, then 60, then the reference points will go astray, as is the case with anabolics. Today you rested 30 seconds between sets, and the next workout 60, you shook the weight more, have you progressed? Not! You just rested longer. As for why the range fluctuates precisely within 30-60 seconds, this is due to the fact that the athlete must complete a fairly large amount of work within 40 minutes, and this time is quite enough to restore the energy reserves of glycogen in the muscles..

Scheme of the basic training program for mass

Legs and chest
Squats with a barbell 60% of the working weight - 3 sets of 10 reps
Bench press - 4 sets of 8 reps
Dips – 3 sets of 12 reps
Incline Press - 4 sets of 12 reps

Day of rest

Lats and biceps
Wide grip pull-ups - 4 sets of the maximum number of times
Barbell Row – 4 sets of 12 reps
Bar T row – 3 sets of 12 reps
Hammers - 4 sets of 12 reps

Day of rest

Legs and shoulders
Squats with a barbell 80% of the working weight - 4 sets of 12 reps
Romanian deadlift - 4 sets of 12 reps
Seated Press - 4 sets of 12 reps
Chin Pull – 4 sets of 12 reps
Mahi to the sides - 4 sets of 12 repetitions

Day of rest

Chest and lats
Bench press - 4 sets of 8 reps
Incline Press - 4 sets of 12 reps
Подтягивания широким хватом – 4 подхода по максимальному количеству repetitions
Тяга гантели – 4 подхода по 12 repetitions
Тяга нижнего блока –