The first and main exercise for a person who wants to become big and strong, as it involves about ¾ of all human muscles when performing it. Available in various versions and with various projectiles. But the main ones still remain three types of barbell rows.

This is a classic deadlift, originally from weightlifting.

Stiff-legged deadlift, also known as the Romanian or Deadlift.

Sumo deadlift, more often called "lifter" deadlift.

All of them are performed with the back as straight as possible, arms straight outstretched. To avoid injury.

They differ in the position of their legs in terms of width, type of grip, and bending of the knee joints. Beginners are recommended to perform only classics - they give maximum result with minimal explosion hazard. The grip is straight, knees bent, shins almost touching the bar, feet shoulder-width apart.

Number two of our top, is used in training athletes in almost all sports. Includes almost all the muscles of the lower body, as well as the abs and back. It is almost impossible to give large volumes to the leg muscles, or to develop the core as much as possible.

They can be performed with a barbell on the back or chest, with dumbbells, and even with kettlebells. Squats vary in depth to deep, partial and to parallel (hips are parallel to the floor.) There are also many different options for positioning the legs and holding the weight in this exercise.

We recommend performing classic squats with a barbell on your back, feet shoulder-width apart, toes turned outward, to parallel. At the same time, carefully observe safety precautions and always under the supervision of a trainer or belaying partners.

Another great exercise for gaining weight, one of the three so-called basic exercises. Excellent for developing the muscles of the upper body, such as the pectoralis minor and major, deltoid and triceps, as well as the latissimus dorsi.

There are several options for performing the bench press:

The "classic" bench press is performed in two different variations, both of which are performed on a bench press bench. As the name of the bench suggests, the starting position of the athlete is lying on his back. In the first version, the bar is held with straight arms in front of the chest, then slowly lowered to the chest and, after a pause, pressed to the starting position. In the second option, the bar is initially at chest level, then pressed into straight arms, and then returned back.

Bench press “Without a pause” or “in a beating” - performed without a pause at the bottom point, the barbell is squeezed out immediately after touching the chest. Not suitable for competitions.

This exercise can also be performed on incline bench to increase the load on a certain type of muscle. The same purpose is served by different widths and types of grips in the bench press.

Some experts also highlight the “Bench Press in a Frame”, but apart from increased safety for the practitioner, it is no different from the classics.

Weighted pull-ups

They differ from regular pull-ups by the increased load on muscles and joints. Great for extensions muscle mass and development of the muscles of the arms, back, pectorals and even the abs. The weight of the weight is selected individually; it can be suspended from a belt, placed in a backpack, sewn onto clothing, or placed in a special vest.

Pull-ups with weights require attention to execution technique - swinging and jumping from the bar are unacceptable and can lead to spinal injury.

You should perform no more than 7 repetitions per set, while the lifting phase should be performed as quickly as possible and the lowering phase should be done slowly, without throwing your weight down and without straightening your arms at the elbows completely.

Seated barbell press

Completes our top 5 best exercises to gain weight - seated barbell press. It perfectly develops the deltoids and pectoral muscles, and has a beneficial effect on the health of the shoulder joint, strengthening the rotator cuff muscles.

The exercise is performed while sitting on a bench with a vertical or almost vertical back; if there is no back, then remember that your back should be vertical while performing the exercise. Usually the bar is on the racks at chest level, but if not, then you can easily take it with an overhand grip and raise it to this level. Then, as you exhale, you must squeeze the barbell straight up so that it is above your head, and then return it to the starting position. It is worth noting that performing a full range of seated bench press also trains the upper pectoral muscles.

Don't take too much heavy weight, use a non-standard grip and perform the exercise from behind the head. It is better to leave all these delights to professional athletes. Also avoid sudden movements and jerks, they put an unreasonably high load on the spine.

Style Summary

You can achieve maximum mass gain by: bench press, weighted squats, deadlifts, weighted pull-ups and seated barbell press. You should carefully follow the technique of performing these exercises and perform no more than 5-8 repetitions per set.

This program is well suited for both beginners and returning athletes. strength sport after long break. Its main advantage is simplicity.

What is the essence of the training program?

The program consists of five exercises:

1. Back squat: 5 sets of 5 reps.

2. Bench press: 5 sets of 5 reps.

3. Deadlift: 1 set of 5 reps.

4. Standing barbell press: 5 sets of 5 times.

5. Bent-over barbell row: 5 sets of 5 reps.

These exercises consist of two workouts:

1. Workout A: squats, bench press, bent over row.
2. Workout B: squats, bench press, deadlift.

You work out three times a week and constantly alternate between workouts A and B. You rest at least one day between two workouts.

Here is an approximate training schedule for the week:

1. Monday: training A.
2. Tuesday: rest.
3. Wednesday: training B.
4. Thursday: rest.
5. Friday: training A.
6. Saturday and Sunday: rest.

You start the next week with workout B.

To avoid missing workouts and track your progress more easily, you can download the StrongLifts 5×5 app. It has a schedule with exercises that you can customize. You mark completed approaches and repetitions right during the workout, after which the rest timer starts.

Also in the application there is a video with exercise technique, training history, and after first three classes, you can track your progress.

The paid version has a schedule of warm-up approaches, a pancake calculator, integration with Google Fit and Health (iOS), and the ability to mark approaches without removing the screen lock.

What weight to start with

If you are already familiar with the exercises and do them with correct technique, select the maximum weight with which you can perform five sets of five repetitions.

If the exercises are new to you or you haven't done them in a long time, start with half your five-rep maximum or even less:

1. Squats, bench press, standing press: 20 kg (barbell without weights).
2. Deadlift: 40 kg (hang two 10 kg plates on the bar).
3. Bent-over barbell row: 30 kg (hang two 5 kg plates on the bar).

In the first weeks you will feel very easy, but the weight will increase quickly. In just four weeks you will be squatting 30kg more and bench pressing 15kg more.

Start back squatting and you can reach 100kg in 12 weeks.

How to gain weight

1. Squats. If you were able to complete five reps on all five sets, next time add 2.5 kg - small 1.25 kg pancakes on each side. If you couldn't do five reps, keep working with that weight until you can.
2. Bench press, standing barbell press, bent-over barbell row. Men add 2.5 kg, women - 1 kg.
3. Deadlift. Add 5 kg - 2.5 kg on each side. The deadlift engages more muscles, so you can increase weight faster.

If the gym doesn’t have 1.25 kg weight plates, buy your own and carry them to training.

How to warm up

Don't do too much cardio before your workout, as this can tire out your leg muscles before squats. Three to five minutes of brisk walking or gentle jogging will be enough.

If you are doing exercises with empty neck, you don't need warm-up sets because the weight is too light. You can do two sets of five.

When you get closer to heavy scales, warm-up sets are required. They allow you to warm up your target muscles and test your technique.

Perform two warm-up sets of five reps with an empty bar. After this, add 10–20 kg each and perform 2–3 times until you reach your working weight.

Don't rest between warm-up sets. Pause only after them, before starting an approach with working weight.

How long to rest between sets

At first, because the weights are light, you won't need much rest. But when the weight starts to increase, it may take longer to recover from a set.

1. 1.5 minutes if you finished the last set without much effort.
2. 3 minutes if you had to work hard to finish the set.
3. 5 minutes if you reach muscle failure on the last rep.

You can also navigate by your breathing. If you have pain during exercise, rest until it is completely restored.

What are the goals and timing of the training program?

Plateau: what to do when there is no progress

The first thing to do if you are unable to complete a set is to rest longer. Place the bar down and wait 5 minutes and then try again.

If it doesn't work this time, check if there are any errors:

1. Have not warmed up well: a lack of warm-up approaches forces you to exercise on cold muscles, and an excess of them tires them.
2. They did it with bad technology. Incorrect bar trajectory increases the risk of failure.
3. Missed training. If you don't load your muscles consistently, you don't grow.
4. Did too much cardio or extra exercise, which slowed down your recovery.
5. Didn't get enough sleep. Lack of sleep slows recovery.
6. We didn't eat. Lack of nutrients also slows down recovery.

If you can't complete all sets and reps for three workouts in a row, you may want to reduce the weight or number of sets and reps.

How to reduce the load

You will not be able to gain weight constantly; sooner or later the process will stop. If the working weight does not increase for three workouts in a row, reduce the load as follows:

1. Three sets of five reps.
2. Three sets of three repetitions.
3. One set of three reps and two sets of three reps with -5% of the weight.

You can also reduce the weight by up to 10% of the working weight and add it again, monitoring the technique and correcting your mistakes.

Why this training program is effective

There are several factors that make the 5×5 program very effective:

1. Free weights. You have to maintain your balance, which puts extra strain on your muscles.
2. Minimum equipment. All you need is a barbell and a bench, so you can do 5×5s in any gym or garage.
3. Multi-joint exercises. Basic exercises They use more muscles and therefore allow you to lift more weight.
4. Easy start. Light weights in the first workouts allow you to test your technique and avoid injury.
5. Intensity. The workouts are hard, but short. You finish before you get tired and therefore always stay focused.
6. Progressive overload. Consistent weight gain forces your body to adapt faster. The muscles become larger, the bones and tendons become stronger.
7. A clear plan and confidence. You know what to do in each workout and are confident that the program is working.
8. Excitement. You are wondering how much weight you can get to, how long you can keep increasing the weight. This adds excitement and makes many people challenge themselves.
9. Simplicity. There is no need to invent, search and select. You master the technique once, and then just add weight.

The program has no gender restrictions. It is suitable for different ages, including for healthy teenagers and people over 40 years of age.

Of course, this program will not appeal to everyone. For example, if you like variety, doing five exercises every day will quickly get boring. As a result, you will lose motivation and quit training.

If you like consistency and need a clear plan of action, 5 × 5 is ideal for you and will help you achieve good results.

Hello everyone, the “ABC of Bodybuilding” project is in touch! Well, the long-awaited spring has arrived - the snow is melting, the birds are singing, and there is less and less clothing. There are only a few left before the beach season. 3-4 month, which means that now is the hottest time for those who decided to lose weight, bulk up and get the proportions they always wanted. Today's topic is basic exercises.

Spring can be felt not only on the street, but also in gyms and fitness rooms. In particular, if previously such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, there are new bodies and faces everywhere. The female half simply comes in an endless stream, and newbies arrive with every training session. Of course, on the one hand, all this cannot but rejoice, however, on the other hand, it is clear that people do not know what to grab onto, how and where to start their training. This is exactly what we will be dealing with today, i.e. We will learn how to properly organize your training process, what exercises and how to perform them technically correctly. in general, let's get acquainted with the basic exercises in bodybuilding or, more simply put, work on the basics.

So, let’s get comfortable, prick up our ears and pay attention, let’s go...

Basic exercises: a guide for beginners

I am always glad to see new faces in gyms, fitness centers, and because... In the spring-pre-summer season the movement is unreal, so I’m doubly glad. A lot of green, inexperienced people come to the gym, whose eyes simply run wild from the number of exercise machines and from the fact that there is so little time ahead, and the results were needed yesterday.

I would like to say that most of those passing through are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1 an hour-long training session on all machines at once. What did you want, time is running out, and there’s a lot to do: develop your shoulders, get rid of your stomach, and get your abs in 6 pump up some cubes and a lot more. There is, of course, a minority who have already heard at least a little about hardware, training programs and go with their own specific goal - for example, to try out the program of some eminent athlete live.

That those of others have the same question running through their heads: “Where should I start?”, “Which exercises should I do first?” And it must be said that this question requires the most detailed answer. In order to find a solution to the problem, let's dive into the theory.

In one of our previous articles (here in) we talked about the anatomy of human muscles and muscle groups Oh. As we remember, the human muscular frame is made up of various muscle groups (both small and large), and a specific exercise involves one or another of them. Some exercises involve two or more muscle groups.

Now the question is: “If we want a comprehensive (from head to toe) affect the whole body at once, then what exercises will help us with this? Everything is very simple: those exercises that bring into work (use) the maximum possible number of muscles will help. In bodybuilding, they received a special name - multi-joint, basic exercises or, in common parlance, the base.

Note:

From many trainers you can hear the following words addressed to beginners: “Don’t know where to start? Screw the base.”

Very often, beginners are tempted to jump on the machines and “score” the base, because... in their understanding, this is something incomprehensible, complex, and they just have thoughts - I came to the gym to pump up my biceps, and not to do some kind of base. Often, those who come to the gym think: I need to pump up my chest, otherwise it lags behind other parts and they start doing exercises specifically for the chest, but often, for beginners, all the muscles lag behind, and therefore local training is far from the most effective. So, the moral - for a beginner to start building his body with local influence on some muscle - is fundamentally wrong.

To make it completely clear, I’ll explain it popularly: exercises on simulators are isolating movements that polish our body (like icing on the cake), and multi-joint exercises are the cake itself, which you first need to knock out of your body.

So, the basis strength training any beginner - basic exercises with free weights. They simultaneously affect different muscle groups (each of which does its own job), although none of them receive full load. This puts more muscle mass into action than any isolated, single-joint exercise. This makes it possible to work with heavy loads and ensure faster growth of muscle mass.

In order to completely dispel all doubts regarding the benefits of the “base” at the initial stage of training, I will give the advantages that it has:

• These exercises are more physiological than isolating (local) exercises - i.e. movements in them correspond as closely as possible to the anatomy of the human osteoarticular system, therefore the risk factor (with proper technique) kept to a minimum;
• When they are performed, less energy is consumed, because Several muscle groups work at once, which redistribute the load;
• There is a rapid strengthening of the ligamentous and articular apparatus, due to the cumulatively greater load on the body, which allows for muscle mass growth to be achieved in a much shorter period of time.

It should be remembered that without the correct technique for performing basic exercises, all your efforts will come to nothing. In addition, you can easily get injured and be disconnected from the training process for a fairly long period.

Therefore, we will pay the closest attention to technology, read on.

Basic exercises: technique

A classic set of basic exercises (which, by the way, moved to bodybuilding from the discipline) the following are considered: lying on horizontal bench, squats with a barbell on the shoulders.

Also to multi-joint (not classic) can be attributed to the following: (barbell chest press), pull-ups on the horizontal bar, bent-over barbell rows, dips, and a couple of others. In general, as you already understand, these are all those exercises that involve a large number of muscle groups (from largest to smallest). Let's take a closer look at the technique of performing these three golden exercises in bodybuilding. Gold because it is on them that all your training process and laying the foundation for future muscle volumes.

Note:

If you think that recognized bodybuilding stars (For example, Schwarzenegger or Dorian Yates) they are not at all familiar with the basics, the technique of its implementation and have only pumped up due to their genetics and some special programs training, then you are deeply mistaken. Almost all athletes work with basic exercises, so for a beginner these exercises should be like a balm for the soul.

It depends on how well you master the technique of performing multi-joint exercises. (how well will you perform them), all further progress of training and the time period that you need to move to the next level in building your body depends.

Now about the technology itself. And we'll start with...

1. Deadlift

Despite the fact that newcomers devote too little time to the database (or not at all), that's half the trouble. The other “sex” is the absence correct technique performing the exercise. Very often in gyms you can observe rather depressing pictures - a person performs an exercise, thinks that he is doing it absolutely correctly, and then at one fine moment one of the trainers “fucks” his entire technique (and “fucks” for the cause).

And all because over time, the initially incorrect execution ceases to become a habit and the body automatically repeats this programmed program every training session. As a result, we have that the person seems to be already experienced (1-1,5 went to the gym for a year), and performed the basic exercise incorrectly, thereby robbing himself during the entire training period. Therefore, in order not to step on such a rake, but to immediately set yourself up and do everything correctly and correctly, you need to study all the nuances of the execution technique.

Well, let's get started.

The first of the big three exercises is the deadlift. This is an excellent basic free weight exercise that stimulates overall muscle growth.

The main workers here are (see image):

• Hamstrings ( 1 ) ;
• Buttocks ( 2 ) ;
• Spinal erectors ( 3 ) ;
• Latissimus muscles ( 4 ) ;
• Upper back muscles ( 5 ) ;
• Quadriceps ( 6 ) ;
• Adductor muscles ( 7 ) ;
• Forearms ( 8 ) ;

Starting position (see image)

So, step by step sequence of actions (preparation for execution) as follows (see image):

1. Come close to the bar, feet narrower than shoulders and parallel to each other ( 1 ) ;
2. Squat down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. The arms are vertical, the shoulders are under the barbell, the gaze is directed straight up ( 2 , 3 )

Note:

There are two types of grip: power (multiple grip) - allows you to hold significantly larger weights and classic - two hands with palms facing you.

Execution technique

After you have moved to the starting position, i.e. Having completed all the steps and stood in a stance, you can proceed to the exercise. The sequence of actions will be as follows (see image):

1. Take a deep breath and, as you exhale, begin to pull the barbell. The separation is smooth and uniform (no jerking from the floor), the bar slides along the legs ( 1 ) ;
2. After passing the barbell through your knees, you should straighten up completely and slightly squeeze your shoulder blades ( 2 );
3. Return to starting position.

So, an illustrative step-by-step series will be as follows.

During a deadlift, the erector spinae muscle serves to strengthen and stabilize the spine, while the gluteal muscles and hamstrings act to extend the spine in the lower back.

What to pay attention to:

• You need to lower and raise the barbell quite slowly and smoothly;
• The downward movement must begin by moving the pelvis back;
• The bar should slide along your thighs throughout the entire movement;
• The lower back should be arched;
• After passing your knees (lower movement), you need to lightly touch the floor bar with the weights.
• Mentally imagine that instead of lifting up, you press your feet into the floor;
• Breathing: inhale – slowly down, exhale – up.

Note:

Because multi-joint exercises are classified as heavy, then they must be done 1 once a week. If you are a beginner, then you should not take a lot of weight. (hang a lot of pancakes), just practice with the weight of the bar or small scales (By 10 kg per side of the bar), to hone the technique of execution and the filigree of movement. When lifting heavy weights, use a weightlifting belt to protect your spine from unnecessary stress.

Errors

Despite the fact that I tried to present everything in as much detail as possible and demonstrate it illustratively, the following errors very often arise: rounded back ( 1 ), hitting the bar off the floor ( 2 ), when lifting, the pelvis overtakes the torso ( 3 ) (see image).

Try to catch errors (fix your attention), performed in the process of execution, and also memorize the movement until it becomes automatic and perform everything technically correctly from the very beginning. At first, a mirror, or more precisely, your reflection in it, can become a non-illusory assistant for you. Look at yourself from the outside (in the mirror) when you deadlift, and then mistakes will be minimized, if any occur at all.

Execution options

In addition to the classic version, there are the following options. These are deadlifts: straight legged, sumo style and block pulls (we will talk about them in our next issues). It should be said that this multi-joint exercise not only develops the athlete’s strength “from head to toe,” but also causes a neuro-endocrine response in the body - the release of anabolic hormones (including testosterone). So after performing a deadlift, you feel a surge of strength, “male” as well.

Actually, we're done with deadlifts, let's move on to...

Barbell bench press

This is a multi-joint free weight exercise used to develop strength and mass in the muscle groups of the upper body. We can say that the barbell press is the most beloved and most popular exercise for all times and peoples. The main load in it is received by: (see image):

• Pectoral muscles ( 1 ) ;
• Deltoids ( 2 ) ;
• Triceps ( 3 )

Starting position(see image)

So, the step-by-step sequence of actions is as follows (see image):

1. Lie down on a bench and grab the bar with a grip slightly wider than shoulder-width apart; head - press tightly to the bench ( 1 ) ;
2. Bring your shoulder blades together, bend your lower back, spread your legs wide, let your feet rest firmly on the floor ( 2 ) ;

Execution technique

(see image):

1. Remove the barbell and bring it to your chest, then smoothly (as you inhale) lower it until it touches your lower chest ( 1 ) ;
2. As you exhale, press the barbell up and return to the starting position. The grip width should be such that at the bottom of the movement, the forearms are vertical ( 2 ) ;
3. During the exercise, the bar must move strictly in a vertical plane, and the elbows must be under the bar ( 3 ) ;
4. The shoulder blades remain retracted throughout the movement, the lower back is arched. Breathing: on inhalation - slowly down, on exhalation - powerfully up.

Note:

There are different options for placing your hands - classic, or medium. Narrow - the load shifts to the sternum and requires more effort from the triceps. Wide – the load shifts to the sides of the chest, reducing the effort of the triceps. You can do the press not at full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Errors

When performing a bench press, the following errors often occur: raising the head/turning it to the sides, lifting the pelvis from the bench ( 1 ), incomplete range of motion ( 2 ) (see image).

Execution options

There are different options for performing the bench press: classic ( 1 ), with an arched back ( 2 ), with legs raised and arched ( 3 ) (see image).

Although this exercise is secretly the most favorite among bodybuilders, not all athletes can feel the work exactly. pectoral muscle, in connection with this, some simply exclude it from their training program.

Everybody is here, next exercise next in line...

Squat with a barbell on your shoulders

This is a basic leg training exercise. It is best for increasing muscle mass and muscle strength throughout the body, but is mostly used to achieve bulging buttocks. (girls are your thing :)). The maximum impact is on (see image):

• Quadriceps (quadriceps femoris) (1 ) ;
• Hamstrings ( 2 ) ;
• Buttocks ( 3 ) ;
• Muscles of the lower back (static voltage) (4 ) .

Starting position (see image)

The step-by-step sequence of actions is as follows (see image):

1. Go to the power rack/rack where the barbell (bar with weights) is located, grab wide grip and go under it, then place the barbell on your shoulders and bend your lower back ( 1 ) ;
2. Remove the barbell from the racks, take a step back and place your feet shoulder-width apart, move your elbows back, squeeze your shoulder blades and tense your back muscles, look up ( 2 ) .

Execution technique

After you have taken the starting position, you can proceed to the exercise. The sequence of actions will be as follows (see image):

1. Inhale deeply and slowly squat until your thighs are parallel to the floor (or slightly lower), and as you exhale, return to the starting position. Remember, your knees should not go beyond your toes and you should not straighten them completely at the bottom ( 1 ) ;
2. Move your pelvis back as you move down (putting body weight on the heels and outer edge of the foot), your balance will be helped by leaning your body forward ( 2 ) ;
3. The back is arched throughout the entire movement. Breathing: inhale – down, exhale – up. The gaze is directed ahead ( 3 ) .

So, the illustrative step-by-step series will be as follows.

Note:

There is a small trick that will help you perform the exercise better, it sounds like this: you should take the bar strictly in the center, and you need to go under it with your shoulder blades drawn together in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which will eliminate the unpleasant sensation of the pressure of the bar on the back.

Errors

Very often the following errors occur in this exercise: round back ( 1 ), bringing the knees together ( 2 ), lifting the heels and bringing the knees forward behind the toes ( 3 ), barbell on the neck ( 4 ) (see image).

Execution options

There are various options for performing squats with a barbell, and they depend on how the legs are positioned ( 1 ) and from the location of the rod - front squats (2 ) (see image).

When your feet are already shoulder width apart ( 1 ), the vastus lateralis and abductor muscles are loaded. When your feet are shoulder width apart ( 2 ), all thigh muscles are worked out as much as possible. When the stance exceeds shoulder width ( 3 ), the emphasis shifts towards greater development of the inner part of the quadriceps, sartorius and adductor muscles.

In addition to performing squats with a barbell on your back, it can also be performed with a barbell located on the collarbone (upper chest), in this case the load shifts from gluteal muscles towards the quadriceps. If you are still new to bodybuilding (experience up to 1 of the year), then performing squats in a Smith machine may be an ideal option for you. This machine will provide better control over technique and overall increase body stability.

Note:

In order to perform a squat with a barbell technically correctly, you must first use the “lock” technique. It consists in sequential and simultaneous execution 3 action: inhale full breasts and holding your breath, tensing all your abdominal muscles, arching your lower back. All this allows you to avoid excessive tilt of the body forward and the possible negative effects of large weights on the spine.

Actually, we finished with squats, and somehow imperceptibly our article also came to its logical conclusion (what, really? finally), but before I say goodbye, I’ll bring interesting statistics, which speaks about the value of basic exercises. A scientific experiment was conducted in which it was found that muscles grow more from hormones than from training. (see image).

Exercises that have the greatest impact on the production of testosterone and growth hormone are just these three classic, basic ones. So screw it :) base! So, as always in conclusion, some results on all of the above await you.

Basic exercises: F.A.Q.

In order to assimilate all the material as much as possible and sort it out, remember the following advantages that basic exercises will give you.

• When performing basic exercises, the production of growth hormones and testosterone increases, which has the most beneficial effect on muscle growth;
• By gradually honing your technique and adding weight, you can achieve constant progress in your training;
• Maximum simultaneous involvement of a large number of muscles;
• Enormous energy consumption will inevitably lead to the “melting” of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “pound” your body with grueling approaches and huge repetitions;
• The period of implementation of the “base” must be provided with appropriate support from.

Remember these benefits when you do your next multi-joint exercise, and progress will be obvious!

Afterword

So, dear readers, today we got acquainted with the big three, or basic exercises: deadlift, squat and bench press - these basic exercises are exactly the foundation on which you will build your initial muscle frame. From this moment on, it is multi-joint exercises that are your initial task in training and the foundation for the future that will allow you to progress further, so pay close attention to the above exercises and especially the technique of performing them.

PS. Yes, I completely forgot, don’t even try to do the exercise like this...

PS2. If you have any questions, something is unclear or anything else, write in the comments, I will be happy to help.

Too many athletes get hooked on isolated movements. Don't repeat their mistakes, don't sacrifice your progress in the name of love for single-joint movements. Lead the game with basic drills!

The training process is a series of choices. You choose the goals you want to achieve and determine what you need to achieve them. Then you decide to devote some of your time and energy to moving towards these goals. It's simple, isn't it?

In fact, there are other choices that have a huge impact on the training process, but we rarely give them even a fraction of our attention. One of the most important aspects is to define the concept within which we will consider the human body. Is it a collection of independent parts called “muscle groups” that must be separated and worked individually? Or is it a single system that needs to be trained and strengthened through intense and global stimuli?

To be honest, you don't have to answer this question. I bet you that to accurately determine your attitude to the subject of discussion, a quick glance at training program and how you spend your time in the gym. If week after week, for hours on end, you make your way through the jungle of dozens of exercises and try to work each muscle group from every possible angle, then you are a supporter of isolated movements. And I'm here to tell you that it's time to change your approach and use it as much as possible.

I know what you're thinking: “But Todd, I want to build up my arms. Therefore, I will train biceps and triceps. And leave me alone". Such a point of view distorts the very essence of how the human body moves, grows, and how it generally works. If you want more muscle, strong muscles, strive to create a more athletic physique, basic exercises will become best choice from all available options. That is why almost every one of you should send isolated movements to hell.

Single-joint movements

Also called isolated movements, these exercises focus on movement in one joint.

Examples:, and almost all exercises performed on simulators. If the purpose of the exercise is to “work” a specific muscle group (for example, the middle deltoid or the short head of the biceps), these are single-joint movements.

Multi-joint movements

They are also called basic or compound movements; These exercises require the coordinated work of many levers and joints to move the load.

Examples: free weight exercises such as , and , . If you experience soreness and fatigue in multiple muscle groups the day after performing a movement, it is most likely a multi-joint movement.

Hypertrophy and single-joint movements

Mechanical stress, load volume and calories cause muscles to grow. This is a simplified explanation, but I prefer it to most other explanations because it is clear and easy to put into practice.

If you're looking to build muscle using this regimen, it's clear that the high-impact exercises that create the most mechanical (muscle) tension use the most muscles. Think about how many joints and muscles are involved in squats, deadlifts, presses and rows. There is nothing supernatural in these movements. Yes, they are difficult and complex, but when performed correctly, they create such a load on the muscles that no isolated exercise can compare.

This is also true in relation to the load volume. For that stimulation muscle growth, which is provided by heavy compound movements, you will need an unrealistic number of single-joint exercises.

Without exception, all compound movements are the most effective use of the precious time you spend in gym.

Strength and single-joint exercises

Although strength is most often symbolized by flexed biceps, strength is determined less by muscles than by nerves. Muscle capable of withstanding the load only when the central nervous system and its signaling systems in the periphery tell the muscles to generate force. To train the brain and motor centers of the central nervous system, you need powerful stimuli that require rapid response. But this is much simpler than nuclear physics. All you have to do is lift the heavy load quickly.

Although strength is most often symbolized by flexed biceps, strength is largely determined by nerves rather than muscles.

Heavy loads are incompatible with isolation exercises. I'm sure you can find a weight that makes bicep curls extremely challenging, but it won't be a real test for your nervous system.

Biceps curls may stimulate local muscle growth and increase muscle resistance to stress, but the impulse the brain receives will not be the emergency alarm that screams, “Look out!” Consequently, you will not receive the impulse without which it is impossible to develop real strength in all muscle groups.

Athleticism and single-joint exercises

Body parts are not isolated from each other. Every muscle, joint, tendon and bone is part of a system that in turn makes up an even larger system. The only reason we call biceps or muscles back surface hips as independent motor units, this is the curiosity of the ancient Greeks, who identified these structures in the process of dissecting a corpse.

It is enough to look at the human body as a single and global motor system, and not as isolated motor units in the anatomy atlas, and it will become obvious that muscles and joints do not work alone. We move using a complex joint system that extends from head to toe. And while artificial devices such as exercise rollers do not isolate the joint, natural movement will require the involvement of many joints throughout the body.

Single-joint movements are often performed in a sitting or lying position, and the movement is performed in one joint along a simple trajectory, which is never seen in everyday physical activity. IN sports competitions we also move freely in space without any external stabilizers such as benches, seats or nautilus machines.

Nearly all athletes got bigger and stronger when they gave up single-joint exercises for high-impact exercises. training loads

Think about it and ask yourself what makes more sense - squats or leg extensions? You know the answer.

There is no substitute for lifting weights

If you're a competitive bodybuilder and you really need a big biceps peak for an upcoming performance, you'll definitely benefit from some single-joint exercises. But for most of us, they are simply not necessary.

I can't talk to every athlete, but many people choose single-joint exercises because:

1. They think that presses or curls can be a substitute for complex multi-joint exercises; or
2. They want to develop a specific muscle group or tighten lagging muscles to improve strength in basic exercises.

An example of the latter would be people who believe that doing leg extensions on a machine will help them with squats, or that they will be able to get more pull-ups after working their biceps directly. However, the truth is that simply increasing the volume of the compound exercises is a much more effective solution to this problem.

I know from personal experience that almost all athletes became bigger and stronger when they abandoned single-joint exercises for high training loads. Your body doesn't care about biceps, triceps or quads. It only assesses the intensity of the stress factor and adapts to the load, and therefore, well-chosen compound exercises with a high load are best suited for accelerating muscle growth.

And to help you get to your goal faster, I'll list my favorite compound exercises to replace popular single-joint exercises.

Instead of bicep curls, do pull-ups

Most rowing movements place stress on the biceps, but pull-ups are the most effective and powerful of all rowing variations. Pull-ups simultaneously develop massive hands and a strong back, so this is a great and win-win option.

Instead of doing delt raises, do presses

The bench press and overhead press hit deltoid muscles. After military press or bench press, don’t rush to focus on working your deltoids, but add a couple of sets of bench presses and give your deltoids a heavy load.

Instead of leg curls - Romanian deadlift

To lift heavy loads and develop an athletic physique, you need strong muscles in the back of your torso. PCT trains the hamstrings to become larger and stronger while standing, which is much more applicable in sports and everyday life than bending the knees while sitting or lying down.

Instead of leg extensions - front squats

Squats are the king of lower body exercises. Many guys spend years perfecting their squat skills but fall short of success by neglecting the front squat.

When performed correctly, front squats are a safe movement that generates significant force, which is many times more effective than endless leg extensions in a machine.

Classic exercises to add to your regular workout that will help you stay in shape at any age!

Not all training programs are equally suitable for specific age groups. However, incorporating the 5 basic, classic exercises listed in this article into your workout routine will help you stay in shape at any age!

Striving to maintain a fit physique and excellent physical fitness does not disappear with age. Of course, as you get older, you'll probably have to make some adjustments to your workout plans and goals—and spend less time hanging around. wall bars or lazily conquering treadmill, – but some basic exercises should definitely remain part of your program at any age.

Not sure which exercises should form the basis of your workout? Don't worry, we will help you! Unless you're suffering from a specific injury or serious health problem, the five exercises in this article should have a lifelong place in your routine. This perfect exercises, which can benefit anyone regardless of age.

1. Squats

Squats are often called the king of exercises, and for good reason! You can perform this complex compound exercise anywhere, it is one of the best exercises for the lower body and has massive applications in everyday life. Squats work all the big muscles in the back and front of your legs—the quads, hamstrings, and glutes.

Start with regular squats own weight and over time, move on to barbell squats, gradually increasing the volume of load.

2. Deadlift

The deadlift is a combination of two basic movements exercise that is aimed at developing the upper and lower parts bodies. During its execution, several muscle groups are involved, including the back, buttocks and legs. However, the deadlift is one of those exercises that is very often done incorrectly, so make sure you learn how to perform the deadlift with proper form and technique before adding load.

When learning to deadlift, it is recommended, if possible, to videotape your technique and get feedback from an experienced coach or professional athlete. Even if you work out at home and don’t have a barbell, don’t worry! Deadlift can also be done with dumbbells.

3. Plank

Regular planking will help you strengthen your core muscles, and in particular, shape your relief press, will make you look good, and will also prevent back pain and improve your posture. Plus, doing the plank is very easy! Lie on the floor with your stomach down, bend your elbows 90 degrees and go into a position lying on your forearms and tips of your toes. Your elbows should be directly under your shoulders.

Keep your body as straight as possible, tighten your abdominal muscles and do not relax. Hold this position for as long as possible: it is recommended to perform the plank for about 30 seconds, depending on your strength. If you feel that the exercise has become too easy, try leaning on only one leg.

4. Farmer's Walk

This functional movement can be performed both in and outside the gym. Imagine that you are carrying heavy bags; simply lift two equal weights (such as dumbbells) and hold them on either side of your body outstretched arms. Move towards a specific goal for a certain amount of time or a specified distance, and then slowly lower the weights to the ground.

The Farmer's Walk is a great exercise for improving endurance, developing major muscle groups and strengthening the entire muscle corset.

5. Turkish Rise

Do it functional exercise It's actually more difficult than it seems! The Turkish get-up requires knowledge of a specific technique and sequence of movements and uses different muscles. This exercise targets the development of all muscles, especially the core muscles. The essence of the exercise is to gradually lift the body from a lying position with a weight in the hand, and the arm should be constantly extended upward above the head. At first, it is recommended to perform the exercise several times without weights to get used to it.