Three muscle groups per workout. Which muscles should be trained together to get the most out of the workout? Rest and recovery

New to strength training? Then building your training schedule is of paramount importance. Read on to find out which muscle groups to combine on a training day to maximize your performance. muscle growth.

In bodybuilding, no one will ever provide you with a training program that will magically turn you into a successful competitive athlete. This takes more than one year. hard work, trial and error to get the body of your dreams. Here you can only find recommendations about the best exercises, successful schemes for the number of approaches and repetitions, interesting ways of training, but in the end, only you are the "jury" and "judge" in the question of the effectiveness of certain training methods for your body.

So, building your workout and training split is tied to several factors:

Training experience

Beginners should stick to less voluminous and intensive programs, but with a greater frequency than experienced athletes.

Goals set

Are you just going to keep your muscles in good shape, or maybe you want to make more massive changes in your physique and reach new heights?

Your opportunities

Can you train 5 days a week, or is your schedule so tight that you can only afford to go to the gym for a couple of days? Be that as it may, it is important to realize that each subsequent workout builds on the previous one. So you should be able to visit the hall at least.

Rest and recovery

Depending on your work, lifestyle, and recovery abilities (including sleep), you may need more or less days of rest between training. And do not neglect them in the pursuit of muscle mass. Growth occurs outside of the gym, with good nutrition and full recovery. Be sure to listen to your body.

Recovery may also include a mental recharge - if you are mentally tired from regular training, take a few more days to rest. One of the workouts can be done outside the gym by running on long distance or having worked on the horizontal bar and uneven bars.

your weaknesses

If you have lagging muscle groups or ones that you would just like to tighten, work on them first after a rest period when energy reserves are in excess.

What combinations exist

There are many options for training, dividing the pumping or combining muscle groups in one day. Below are the 5 basic training splits, from the easiest to the most advanced and difficult. Make no mistake! Beginners should choose the first option, while more or less experienced athletes may consider other variations.

As you become more experienced, gaining new knowledge and skills, you will find that you start using more exercises, and the intensity and volume of your training increases. All this will require more time to rest, which means that each muscle group will be worked out once a week. So which muscles are best to train together?

Combining all muscle groups in one workout is the best option for beginners, based on doing 2-3 sets of one exercise per muscle group. The main reason why the volume of training (few sets per group) is low is the primary adaptation of beginners to power loads goes through nervous system. After all, first you need to teach your body to activate and use as much as possible. muscle fibers, and only then work on their strength and size. This in turn requires more frequency, and the training should be repeated 3 times a week with a 48 hour recovery in between.

Another reason training volume and intensity is kept low for a beginner is to minimize the next day. Pumping the whole body helps not only to get acquainted with all the equipment and simulators, but also allows you to work out each muscle group in moderate volumes, instead of “burning out” one specific one.

Day	muscle groups	Exercises per group	Approaches	repetitions
1	All	1	3	10-12
2	Rest
3	All	1	3	10-12
4	Rest
5	All	1	3	10-12
6-7	Rest

Split TOP/BOTTOM

The amount of work (number of sets and reps) done for each muscle group in the full body program is low. The next step is to split the whole body into two days and do 2 exercises per group. On the training day, they combine the muscles of the upper part (chest, back, shoulders, arms) and the lower part (quadriceps, buttocks, hamstrings, calves, abs).

By increasing the amount of work for each part of the body, you can hit a certain area from different angles. In the example below, you need to do 6 sets - 3 sets of two exercises for each muscle group in one day.

Up and down
Day	muscle groups	Exercises per group	Approaches	repetitions
1	Top	2	3	6-8, 10-12
2	Bottom	2	3	6-8, 10-12
3	Rest
4	Top	2	3	6-8, 10-12
5	Bottom	2	3	6-8, 10-12
6-7	Rest

You can train in two different rep ranges:

• the first is focused more on the development of strength indicators (choose a weight with which you reach failure in 6-8 reps)
• the second is as close as possible to the growth of muscle mass (10-12 repetitions)

Press / Deadlift / Legs

The third stage also implies an increase in volume in training. This time you will train each muscle group not twice a week, but three. Most effective method to create such a three-day split is to combine muscle groups in one training day that:

• tight (chest, shoulders, triceps)
• pull (back and biceps)
• separate legs

Why is the combination like this? The fact is that many basic exercises involve other muscles. For example, doing a bench press - the chest, deltas and triceps are involved in the work. Therefore, having loaded the chest, it will be reasonable to finish off the shoulders and triceps. If you do chest on Monday, shoulders on Tuesday, and triceps on Wednesday, there simply will not be enough time for recovery and efficiency will noticeably decrease. next workout, since some muscles have already received a certain load the day before.

Advanced athletes can do splits twice in 8 days, that is, taking one day of rest after every three days of training. For beginners, it is better to stick to the schemes below. The range of repetitions should also be chosen individually, depending on the intensity of the training. The larger it is, the more weight you need to use and fewer repetitions.

Press, deadlift and legs
Day	muscle groups	Exercises per group	Approaches	repetitions
1	Chest, shoulders, triceps	3	3	6-8, 10-12
2	Back, biceps	3	3	6-8, 10-12
3	Legs	4	4	6-8, 10-12
4	Chest, shoulders, triceps	3	3	6-8, 10-12
5	Back, biceps	3	3	6-8, 10-12
6	Legs	4	4	6-8, 10-12
7	Rest

Four day split

And here's a split that shows you're getting serious! With fewer muscle groups combined on the same day, you can still increase the volume and intensity of training - factors that are important for further progress. A four-day split is most often done within one week, which means you get 3 days off. But as an alternative and complication of the training process, you can do only one day of rest after 4 days of work, or train for two days and rest for two days.

The best combination would be grouping big muscles with small ones (only pull or bench). You can do a split from - chest with biceps, back with triceps. Just take at least one day of rest between antagonist workouts, or shake your legs to allow time to recover.

Four day split
Day	muscle groups	Exercises per group	Approaches	repetitions
1	Back, biceps	4, 3	3-4	6-15
2	chest, triceps	4, 3	3-4	6-15
3	Rest
4	Legs	5	3-4	6-15
5	Shoulders	4	3-4	6-15
6-7	Rest

It is also very important to work out a large muscle group first, and only then move on to a small one. The smaller the muscle group, the faster it gets tired. By doing the opposite, you will not be able to lift heavy weights, since the assisting muscles were already exhausted in the first half of the training.

Five day split

A good option for athletes with experience behind them, who have a better understanding of all the intricacies of the training process. No combination occurs. Allows you to pay maximum attention to one muscle group, increasing the intensity and volume to the limit. You can load the muscles much more by spending one hour or more in the gym in the gym. Rest days can be left on weekends or shifted to other days depending on your schedule and workload. For example, load two large muscle groups two days in a row, and then take a day off. Then spend the remaining three classes and again the day off.

Again, in no case do not download synergists one after another, otherwise the recovery will be incomplete. That is why such muscles in the table below are separated by an interval of 48 hours.

Five day split
Day	muscle groups	Exercises per group	Approaches	repetitions
1	Breast	4-5	3-4	6-15
2	Back	5	3-4	6-15
3	Shoulders	4-5	3-4	6-15
4	Legs	5-6	3-4	6-15
5	Biceps, triceps	3-4	3-4	6-15
6-7	Rest

Abs and calves are not included in any of the splits. Small muscles recover very quickly and can swing through the day. The best option would be to leave them at the end of the training.

Our body is made up of many muscle groups. In the training process, they are divided into basic and auxiliary. The main ones are the chest, back, shoulders, legs, arms and abs. Each of them contains a large number of auxiliary muscles that are included in the work along with large muscles.

Professional bodybuilders can afford to dedicate one day to training one main group to work it out and achieve maximum proportionality in order to show themselves in all their glory in competition. As you understand, the pros train almost every day. For beginners or gym enthusiasts, daily workout will not bring any sense, since the body of a simple person will not have time to recover after training, which can lead to negative results. In addition, people who are engaged in amateur bodybuilding have many everyday worries, such as work, study, etc. Because of this, a person is simply not able to fully devote himself to training. While the pros make a living from bodybuilding, it's their main income and because of this, athletes go to the gym as if they were going to work.

For you to understand professional bodybuilders resort to the use of pharmacological support in order to recover faster, improve anabolic processes in the body, etc. Therefore, they go to the gym daily, without harm to themselves.

In order to achieve the maximum effect from training, you need to break the training of the main muscle groups into separate days. However, here the question arises - which muscles to train together and how to combine them? To date, the three-day split is the most common among beginners and experienced athletes. That is, you break the workout into three days, let's say Monday, Wednesday and Friday. This is the perfect option to grow as quickly as possible. muscle mass and fully restore the muscle. A little later, when you are more experienced, you can break the workout into four days, highlighting one day, for example, for training the arms or shoulders. For more information on how to properly compose a training program, see here.

There are several options, based on which you can understand which muscles to train together. Here is one of the most common examples today:

Example #1

This is a fairly widely used option, in which everything is quite simple and logical. Look, we're taking the major muscle groups and breaking them down into three days: day 1 - chest; day 2 - back; day 3 - legs. After that, we add smaller muscles that are directly involved in training the main muscle, with the exception of the combination of legs and shoulders. For example, take the same chest workout, which is based on repulsive exercises. That is, take the same bench press or dumbbell press and so on. All of them involve pushing (squeezing) the weight from the chest, and as we know, triceps is responsible for this function in the muscles of the arm. So he is directly involved in chest training.

The same goes for the back and biceps. If in chest training, we push (squeeze) the weight away from ourselves, then in training on the back, we pull the weight towards us, and, as you know, not only the back muscles are responsible for this movement, but also the biceps, which helps to attract weight and increase the amplitude movement.

As for the third day of training, the shoulders do not participate in leg training, however, this is the only day that can be allocated for high-quality pumping of the deltas. As you know, deltas consist of anterior, middle and posterior beams, if you want to pump up your shoulders, you need to train them together in one day.

Thus, combining training in this way, we are quite good at pre-tiring the secondary muscles, and then we work them out with high quality.

Example #2

The second option is less common, however, also has its fans. Many people think that training the main muscle and the secondary one, which is directly involved in the movement, such as the chest and triceps, back and biceps, is at least stupid, because having previously tired the secondary muscle (biceps or triceps), we will no longer be able to pump them normally . In principle, for some people this is quite relevant. Keep in mind that everyone's body is different and everyone can react to a particular type of training in different ways, so you can experiment and try both sets to determine for yourself which one is right for you. In addition, the program still needs to be changed at least once every 1-2 months.

MUSCLE TRAININGANTAGONISTS

Many people think that antagonist training is the most effective way to build muscle, and this is true. Such training involves working out two antagonist muscles in one day. These are the muscles that are parallel to each other, that is, the back - the chest, the biceps - the triceps, the biceps of the thigh - the quadriceps. You can read more about antagonist muscle training here.

An example of such a training plan

Training according to this plan, I can say that this is a pretty good way out if you need to change the program, try something new. This complex is suitable for fairly experienced athletes, as it requires a lot of energy and strength to recover, and it is better for a beginner to train according to the first or second example.

Personally, I advise you to train according to the plan, which is presented below. He absorbed some of the antagonist training and the first standard plan. It can be used by experienced athletes with at least 1 year of experience.

The training plan for gym

WHOLE BODY TRAINING

In this option, you can combine all the muscles at the same time, only in a certain sequence. If you are a beginner athlete, you can take advantage of a workout that includes working out all the major muscle groups in one session. As you remember, at the beginning of the article we said, for beginner athletes the best option is to break the workout into splits, that is, train each major muscle group separately. As far as full body training goes, this is a fairly energy-intensive plan, but if you approach the process wisely, you can balance your workouts.

Whole-body training is needed in order to prepare a novice athlete, namely his muscles, for a further increase in loads, that is, to tighten the overall physical form. The training itself does not consist of twenty exercises, as you might think, it includes basic exercises, thanks to which we will be able to pump and use the main, secondary and various auxiliary muscle groups in the process. Training does not take much time if you train intensively, without half an hour of rest and hack work. You can read more about full body training here.

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 most effective for developing strength and muscle mass.

As in any sport, bodybuilding training has certain features. Each athlete sets certain tasks before training, and, depending on them, draws up 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 main principles that allow you to call the exercise basic:

1. With the exception of push-ups and pull-ups, all basic exercises are performed with a barbell.
2. The 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 the development of greater effort in terms of anatomy

The benefits of basic exercises

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

All body systems receive the maximum training impact during the implementation of basic exercises. Due to this, the maximum response is caused on their part, which leads to highest growth indicators of strength and muscle mass.

There are also isolated exercises, which are the complement of the base ones. They are used when they want to more fully work out some particular muscle group.

Basic exercises in bodybuilding and strength sports

To date, there are nine basic exercises:

1. Bench press up in a standing or sitting position
2. Bench press lying on a horizontal or incline bench
3. Bench press narrow grip
4. Push-ups on uneven bars (weights may be used)
5. Deadlift
6. Pull-ups or pull-ups on the bar with any grip
7. Bent-over barbell pull
8. Barbell Squats
9. Squats with a barbell on the chest

It is these exercises that are considered the basis for the development of strength and mass.

In weightlifting, exercises such as snatch and jerk are actively used. As for bodybuilding, there are several non-basic exercises that also have effective impact on hand strength. The most famous of these exercises are french press and bending the arms with a barbell in a standing position.

Effective workouts at home

Not everyone has the opportunity to go to the gym and work out with a heavy barbell or use special racks for squats and bench presses. But they shouldn't be upset right approach home workouts can achieve no less impressive results. Performance right exercises with heavy dumbbells, in terms of efficiency, they are practically not inferior to basic exercises with a barbell. Exercises such as the dumbbell bench press in a lying or sitting position can develop strength and mass well.

In addition, to perform some basic exercises, you do not need and do not need to come to the gym. You can do push-ups from the floor without leaving your room, there are pull-up bars and push-up bars 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 workouts– drawing up the correct training program. It is necessary to select the most best exercises, which allow you to load the muscles as much as possible. The training itself must be carried out carefully and wisely, then you will achieve impressive results. There are quite a few athletes who have been able to develop amazing strengths and gain significant muscle mass while exercising at home.

Is it possible to do only three exercises

Some athletes claim that there are only three effective basic exercises - squats with a barbell on the shoulders, deadlift and 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 so are involved in powerlifting (powerlifting).

This is a completely wrong way of looking at power sports, it is too “limited”.

The reason why many powerlifters hold this opinion is understandable, because these are the three exercises that are competitive. The purpose of each is to raise maximum weight, and therefore there are misconceptions in this regard.

Incidentally, during preparatory period these same athletes use a fairly wide range of various exercises. But some time before the competition itself, they discard all the “extra” and focus entirely on basic training.

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

If you are not engaged in powerlifting, but bodybuilding or other power sports, then you should definitely not limit yourself to the basic program of three exercises.

The human body consists of countless muscles, joints and ligaments, which provide it with excellent mobility. This propulsion system needs to be developed, and this must be done in many ways, so that each link is strong. Take any sport represented on Olympic Games- only the use of a large arsenal of exercises allows athletes to achieve high results in them. The preparation of an athlete should consist of both basic and auxiliary exercises.

The best way to develop strength and muscle mass is to perform basic exercises in bodybuilding. You should not be limited to only three of them, use the entire arsenal, only in this way you can effectively develop your body. Naturally, we are not talking about one workout, but about training program which includes a variety of activities. Add to the program if necessary additional exercises. As already mentioned, proper training consists of performing basic exercises, with the help of which the abilities of the body are developed in a complex way, and auxiliary exercises that need to be used to work on individual groups muscles. These can be exercises that help to further work out the press, lumbar and any other lagging muscles.

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

Muscle building and basic exercises in bodybuilding

It is necessary to know very clearly the area of ​​influence of basic exercises, which muscle groups are involved in their implementation. It is necessary to know the structure of this or that muscle group in order not just to say to yourself and others: - Yes, such and such an exercise affects such and such and also this muscle. You need to be well versed in the anatomy of the muscles, clearly imagine 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 deltoid muscles, which consist of an anterior posterior and lateral bundle. The trapezius muscle can also be attributed to the shoulder girdle, more precisely, only upper part trapezoid. 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), breeding arms with dumbbells while standing (the main load falls on the side beams, secondary on the front and back), pulling the bar to the chin with a narrow grip (top of the trapezoid), raising the shoulders with hands down, which hold the barbell or dumbbells (top of the trapezoid).

2) Rib cage . Its basis is pectoral muscles and dentate muscle. Most effective exercises are: bench press with a wide grip in the prone position on horizontal bench(building total weight 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 uneven bars (outer and lower parts of the pectoral muscles).

3) Back. It consists of the latissimus dorsi (wings), the extensor muscles of the spine and the lower part of the trapezius muscle. Basic exercises: back pull-ups with a wide grip (expanding the top of the wings), pulling the bar to the stomach in an inclination with a narrow and medium grip ( outer part latissimus dorsi), dumbbell row with one hand in an inclination (working out the latissimus dorsi), block pull in a sitting position with a narrow grip to the stomach (bottom of the latissimus and general development spinal muscles) and deadlift (extensor muscles of the spine).

4)Hands. Their structure is known to every athlete, they consist of the forearm, biceps and triceps. Main exercises: close-grip bench press (triceps), dips (triceps), french press (triceps), seated dumbbell curl (biceps), and standing barbell or dumbbell curl (biceps).

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

6) Press. The press itself is the rectus abdominis, which can be divided into two sections: upper and lower. In addition, the press consists of oblique muscles. Main exercises: flexion of the trunk lying on the back (upper part of the press), flexion of the body on the Roman chair (upper part), leg raises (lower part), tuck on a horizontal bench (entire rectus muscle), and twisting with flexion of the trunk or leg raise (obliques). muscles).

Basic Bodybuilding Exercises: Beginner Mistakes

Many of those who are just starting their journey in bodybuilding make the same mistake, namely, they almost completely ignore the basic exercises, and focus all their attention on isolated exercises. At the same time, almost all of them have only some general and rather vague idea of ​​\u200b\u200bwhat isolated exercises are. Such athletes come to training, and all of its time is spent on the transition from one auxiliary exercise to another. Naturally, they believe that they are doing everything right, and they are waiting for the 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 training technique in some specialized magazine, immediately begin to practice it. But you need to understand that they are on entry level development, and the described training plan refers to professionals, and only a few can withstand it. Most novice athletes only realize this over time and start looking for other ways. Sooner or later, they all come to the realization that basic exercises are the basis of any workout.

Testosterone

Due to the fact that during the performance of basic exercises in bodybuilding or other power types sports - several joints are included in the work at once, then as a result, the development of more testosterone.

The term testosterone refers not to various stimulants, but to the fact that naturally produced by our body. Testosterone- male hormone, almost all athletes consider it the main muscle builder. In other words, the more hormone our body produces, the better a good muscle mass is built up. In addition, the amount of fat in the body is significantly reduced.

Research has identified a number of important factors to consider during training in order to achieve the production of more testosterone. First of all, it is produced during work with weights. Its amount depends on the intensity of training and the amount of mass of those muscles that were stimulated. That is, by itself, lifting a lot of weight will not give anything. For the active production of testosterone, workouts must be varied, muscles must be affected by different methods, and not just by lifting heavy “iron”. As already mentioned, the main factor is a set of muscle mass, let's dwell on this point in more detail.

There is a very simple relationship: if during training, muscle mass is stimulated in a considerable amount, then testosterone will be produced in an increased amount. It is for this reason that basic exercises naturally stimulate an increase in hormone levels, since when they are performed, several joints are affected at once at the same time. A special study was conducted, the participants of which performed the bench press and squats with a barbell. Testosterone levels increased in both cases, but more high level output was recorded during squats, since several muscle groups are stimulated in this exercise.

A very good example can be given - weightlifters performing at the Olympics. They produce just a gigantic amount of the hormone. Therefore, beginners should devote more time to deadlifts, squats and other basic exercises, and not spend almost the entire workout on the isolated study of the biceps or leg muscles.

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

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

So, one main conclusion can be summed up: if the basis of your training is basic exercises, then you can not worry that your body will release too little testosterone. Everything will happen exactly the opposite.

While exercising in the gym, pay attention only to yourself. No need to think that someone from the training next to you is looking at you and evaluating how you train. The most optimal duration of a workout is 40-50, taking into account the warm-up, you should not spend more than this time in the gym. Between sets you need to rest 1-2 minutes, longer breaks can be harmful to the body. You need to practice several times a week, it is best to train 3 times a week, but no more. And do not forget: the growth of strength and mass does not occur during exercise, but during rest and sleep.

The number of sets and repetitions in them depends on your goal. If you need pumped up muscles, then do 4-6 sets of 7-13 reps. In no case do more, this is too much stress for the muscles, as a result, they can simply be burned. The working weight should be such that during the last repetitions you apply maximum effort.

Exercises such as squats and deadlifts are best done with a regular bar at the beginning, without weights. 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 wrong. Without doing basic exercises, your progress will be very slow and minimal.

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

If you have any questions, feel free to approach any experienced athlete in the gym and ask them. Most bodybuilders are open people who are happy to suggest and explain to beginners all controversial points.

A different opinion about basic exercises in bodybuilding

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

Many well-known bodybuilders in all the years of their training have never done basic exercises, and, nevertheless, they have achieved amazing muscles. They performed completely different exercises and with different equipment, for example, they replaced the barbell with heavy dumbbells, and instead of doing squats, they did it on a simulator. Thus, everyone decides for himself how necessary these exercises are.

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

Spring is felt not only on the street, but also in gyms and fitness rooms. In particular, if earlier such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, everywhere there are new bodies and faces. The female half just brings down an endless stream, and beginners arrive with every workout. 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 grasp, how and where to start their training. This is exactly what we will deal 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, in other words, work on the base.

So, we sit down comfortably, prick up our ears and listen, let's go ...

Basic exercises: a guide to use for a beginner

I am always glad to see new faces in gyms, fitness rooms, and because. in the spring-pre-summer season, the movement rises unrealistic, then I am doubly glad. A lot of green, inexperienced people come to the gym, their eyes just run wide from the number of simulators 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 by are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1 hour workout exercises on all simulators at once. And what did you want, time is running out, and you need to do a lot: develop your shoulders, and remove your stomach, and press in 6 pump up cubes and a whole lot more. Of course, there is also a minority who have already heard about the pieces of iron, 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 in their heads: “Where should I start?”, “What exercises should I do first?”. And I must say 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 human muscle anatomy and muscle groups. As we remember, the human muscle frame is made up of various muscle groups. (both small and large), and some 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 (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 to work (use) the maximum possible number of muscles will help. In bodybuilding, they received a special name - multi-joint, basic exercises or, in common people, the base.

Note:

From many coaches you can hear such words about newcomers: “Don't know where to start? Fuck the base.”

Very often, beginners are tempted to jump on the simulators and “score” on the base, because. in their understanding, this is something incomprehensible, complex, and they simply visit thoughts - I came to the gym to pump 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 of me and start doing exercises specifically for the chest, but, often, all muscles lag behind for beginners, and therefore local training is far from the most effective. So, morality - for a beginner to start building a body with a local impact on some muscle - is fundamentally wrong.

To make it completely clear, I will explain in a popular way: exercises on simulators are isolating movements that polish our body. (Like the cherry on the cake), and multi-joint exercises are the cake itself, which must first be knocked out of your body.

So, the basis of strength training for any beginner is basic exercises with free weights. They act on different muscle groups at the same time. (each one does its job), although none of them get the full load. This puts more muscle mass into action than any isolation, single-joint exercise. This makes it possible to work with large loads and provide more fast growth muscle mass.

To completely dispel all doubts about 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) ones. movements in them correspond as much as possible to the anatomy of the human musculoskeletal system, therefore the risk factor (with the right technique) minimized;
• When they are performed, less energy is consumed, because. several muscle groups work at once, which redistribute the load on themselves;
• There is a rapid strengthening of the ligamentous and articular apparatus, due to the overall greater load on the body, which allows for the growth of muscle mass in a much shorter time.

It should be remembered that without a properly set technique for performing basic exercises, all your efforts will come to naught. In addition, you can easily get injured and switch off from the training process for quite a long period.

Therefore, we will pay close attention to technology, read on.

Basic exercises: execution technique

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

Also for multi-joint (not classic) can include the following: (bench press from the chest), pulling up on the horizontal bar, pulling the bar in an inclination, push-ups on the uneven bars, and a couple of others. In general, as you already understood, these are all those exercises in which a large number of muscle groups are involved. (from largest to smallest). Let us consider in more detail the technique for performing these three golden exercises in bodybuilding. Golden because it is on them that your entire training process and lay the foundation for future muscle volumes.

Note:

If you think that recognized bodybuilding stars (For example, Schwarzenegger or Dorian Yates) you are not familiar with the base, the technique of its implementation, and pumped up only due to your genetics and some special training programs, 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 learn the technique of performing multi-joint exercises (how well will you perform them), depends on all further progress in training and the time period that you need to move to the next level in body building.

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

1. Deadlift

Despite the fact that beginners devote too little time to the base (or not given at all) it's still half the trouble. The other "gender" is the absence correct technique doing the exercise. Very often in the gym you can see quite depressing pictures - a person performs an exercise, thinks that he is doing it absolutely right, and then at one fine moment one of the trainers “fucks” all his technique (and “fuck” for the cause).

And all because over time, initially incorrect performance ceases to become a habit and the body is already on the machine, every workout repeats this programmed program. As a result, we have that the person seems to be already experienced (1-1,5 years went to the hall), and the basic exercise was performed incorrectly, thereby robbing himself during the entire period of training. Therefore, in order not to step on such a rake, but immediately give yourself an attitude and do everything right and right, 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 general muscle growth stimulating basic free weight exercise.

The main workers here are (see image):

• hamstrings ( 1 ) ;
• Buttocks ( 2 ) ;
• Spinal straighteners ( 3 ) ;
• Latissimus dorsi ( 4 ) ;
• Muscles of the upper back 5 ) ;
• Quadriceps ( 6 ) ;
• adductor muscles ( 7 ) ;
• forearms ( 8 ) ;

Starting position (see image)

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

1. Come close to the neck, the feet are narrower than the shoulders and parallel to each other ( 1 ) ;
2. Sit down and grab the barbell with a straight grip, slightly wider than your shoulders. The arms are vertical, the shoulders are under the bar of the bar, the gaze is directed straight up ( 2 , 3 )

Note:

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

Execution technique

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

1. Inhale deeply and as you exhale begin to pull the barbell. Breakaway is smooth and even (no jerking off the floor), the bar slides along the legs ( 1 ) ;
2. After the bar has passed the knees, you should fully straighten up and slightly reduce the shoulder blades ( 2 );
3. Return to initial position.

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

During the deadlift, the muscle that straightens the spine performs the function of strengthening and stabilizing it, and gluteal muscles And rear surface hips - unbend the spine in the lower back.

What you should pay attention to:

• You need to lower and raise the bar rather slowly and smoothly;
• The downward movement must begin with the abduction of the pelvis back;
• The bar should slide along the hips throughout the entire movement;
• The loin should be arched;
• Having passed the knees (bottom movement), it is necessary to lightly touch the floor bar with pancakes.
• 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 it must be done 1 once a week. If you are a beginner, then do not take big weight (hang a lot of pancakes), it is enough to practice with the weight of the bar or light weights (By 10 kg per side of bar) to hone the execution technique and filigree movement. When working with large weights, use a weightlifting belt in order to protect the spine from excessive load.

Mistakes

Despite the fact that I tried to state everything in as much detail as possible and demonstrate illustratively, the following errors very often occur: a rounded back ( 1 ) , beating the bar off the floor ( 2 ), when lifting - the pelvis overtakes the body ( 3 ) (see image).

Try to catch errors (fix your attention) performed in the process of execution, as well as memorize the movement to automatism and do everything technically right from the very beginning. At first, a mirror, or rather, your reflection in it, can become a non-illusory assistant for you at first. Look at yourself from the side (in the mirror) when you perform a deadlift, and then errors will be minimized, if at all.

Implementation options

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

Actually, the deadlift is over, let's move on to ...

Barbell bench press

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

• chest muscles ( 1 ) ;
• deltoid muscles ( 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 barbell with a grip slightly wider than your shoulders; head - press firmly against the bench ( 1 ) ;
2. Flatten your shoulder blades, bend in your lower back, spread your legs wide, let your feet rest firmly on the floor ( 2 ) ;

Execution technique

(see image):

1. Remove the bar and bring it to the chest, then slowly (while inhaling) lower it until it touches the lower part of the chest ( 1 ) ;
2. As you exhale, push the bar up and return to the starting position. The width of the grip 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 compressed throughout the movement, the lower back is bent. Breathing: on inhalation - slowly down, on exhalation - powerfully up.

Note:

There are various options for setting hands - classic, it is also average. Narrow - the load is shifted to the sternum and requires more effort from the triceps. Wide - the load is shifted to the sides of the chest, reducing the efforts of the triceps. You can do the bench press not in full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Mistakes

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

Implementation options

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

Although this exercise unofficially is the most beloved among bodybuilders, however, not all athletes can feel the work of the pectoral muscle, in this regard, some simply exclude it from their training program.

That's all, the next exercise is in line ...

Shoulder barbell squat

This is a basic leg workout. It is the best way to increase muscle mass and strength of the muscles of the whole body, however, it is mostly used to achieve a bulging buttocks. (girls - this is your part :)). 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 bar is located (bar with pancakes), grab a wide grip and go under it, then put the bar on your shoulders and bend your lower back ( 1 ) ;
2. Remove the bar from the racks, take a step back and put your feet shoulder-width apart, pull your elbows back, bring your shoulder blades together and tighten 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. Take a deep breath and slowly sit down to the parallel of the thigh with the floor (or slightly lower), while exhaling, stand up in the starting position. Remember, the knees should not go beyond the toes and should not be fully extended at the bottom ( 1 ) ;
2. Move your pelvis back as you move down (shifting the weight of the body to the heels and the outer edge of the foot), balance will help you keep your body tilted forward ( 2 ) ;
3. The back is arched throughout the movement. Breathing: inhale - down, exhale - up. The gaze is directed in front of you ( 3 ) .

So, an 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 the shoulder blades brought together in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which will eliminate unpleasant feeling from the pressure of the neck on the back.

Mistakes

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

Implementation options

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

When the legs are narrower than shoulder width ( 1 ) , the lateral latissimus dorsi hips and abductors. When feet are shoulder width apart 2 ), all thigh muscles are worked out as much as possible. When setting exceeds shoulder width ( 3 ), the emphasis shifts towards a greater study of the inner part of the quadriceps, tailor and adductor muscles.

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

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 actions: inhalation with a full chest and holding the breath, tension of all the muscles of the abdomen, deflection of the lower back. All this helps to avoid excessive forward tilt of the body and possible negative impacts. big weights on the spine.

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

Exercises that maximally affect the production of testosterone and growth hormone are just these three classic, basic ones. So fuck it :) base! So, as always in the conclusion, you are waiting for some results on all of the above.

Basic exercises: F.A.Q.

In order to assimilate all the material as much as possible and put it on the shelves, remember the following benefits 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;
• Gradually honing the execution technique and adding weight, you can achieve constant progress in training;
• Maximum one-time involvement in work a large number muscles;
• Colossal energy costs will inevitably lead to the “melting” of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “hollow” your body with exhausting approaches and huge repetitions;
• The “base” period must be provided with appropriate support from the outside.

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

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 have to build your initial muscle frame. From now on, it is the multi-joint exercises that are your initial task in training and that reserve for the future, which will allow you to progress further, so pay close attention to the above exercises and especially the technique of their implementation.

PS. Yes, I completely forgot, do not try to do the exercise like this ...

PS2. If you have any questions, something is not clear or anything else, write in the comments, I will be happy to help.

Understanding the required range of repetitions helps to solve the issue with approaches. Approaches, they are also sets, will guide you in the number of exercises, and exercises will help you choose a split successfully. Before proceeding to resolve the issue, how many exercises and sets to do per workout And training week, I recommend that you first read about the number of repetitions.

So let's go :)

For starters, the number of exercises, sets, reps you do is called training volume.

If there are not enough exercises/sets/reps, you are not giving your body the necessary stimulus for it to begin to change. If the volume is too large, you prevent your body from recovering without getting results. Best case scenario.

From Reps to Sets
From the article on repetitions, it becomes clear that in order to select the desired range, you need a goal and training experience that allows you to achieve this goal.

The most popular set repetition schemes:
1. Intensive for the development of strength qualities: 8x3, 6x4, 5x5, 4x6;
2. Moderate for muscle growth: 4x8, 4x10, 3x10, 3x12;
3. Low-intensity for the development of endurance: 2x12, 2x15, 2x20.
This is a rough division, more correct in the above article.

According to Verkhoshansky, power occupation for hypertrophy should contain 2-3 exercises for each muscle group with the number of working approaches from 2 to 5 at an intensity of 50-90% of the RM.

Workout to develop strength also suggest the use of 2-3 exercises per muscle group, but due to the high intensity - from 70 to 100% of the RM and a small number of repetitions, the number of sets can be from 6 to 15. Accordingly, endurance development requires a small number of approaches and a large number of repetitions.

RM is the rep max, or the amount of weight you can only do one rep with. Author Ekaterina Golovina The lighter the weight, the more repetitions you can do. How to choose the weight i.

The number of sets in a workout depends on:

• Intensities - the higher the intensity (heavier the weight of the projectile), the more warm-up sets with relatively heavy weight, respectively, the heaviest will be few;
• Training level - the higher the experience, the more exercises and sets you are able to perform. Beginners cannot always complete a given number of approaches with the required intensity, therefore it is better to start training with a small number, gradually increasing to the required level;
• The total number of exercises - the more exercises per muscle group, the fewer approaches;
• Indirect load - small muscles work in big exercises, therefore, the amount of load on small muscle groups should be lower than on large ones.

Task strength training- destroy muscle proteins so that, recovering, the body can build new ones. With a calorie surplus, muscles grow, with a calorie deficit - no (you lose weight). Total in training, according to the NSCA, should be minimum 2 and maximum 8 exercises. You understand that if the trainee decided to do 8 sets of each exercise to develop strength, then a workout of 8 exercises will be endless, and too much volume is unlikely to be beneficial.

How many reps do muscles need per workout?
Large areas of the body (legs, chest, back) need more exercise than small areas (shoulders, arms, calves, abs). The latter already receive enough indirect load in basic and multi-joint exercises.

Referring to the Znatok_ne guide, optimal amount repetitions - 40 to 70 per workout and 80 to 210 per training week for EACH major muscle group.

This is in line with other recommendations I've come across. For example, to train a large muscle group, you need to do from 9 to 15 sets per week (if you take an average of 12 repetitions, then you get 9x12 and 15x12 = 108 and 180 repetitions). Small muscle groups need less volume because they work indirectly in large exercises - 3 - 9 sets per week.

If you don't know how much to start with, start with the smallest volume and then adjust as you gain training experience. This will be more correct and safer. Also consider:

• Goal (weight loss / hypertrophy / strength development / endurance development) - the number of approaches and repetitions;
• Type - the more often the muscle group receives a load, the lower the volume of each individual lesson;
• Health status - after an illness or a break, the volume should be reduced, fewer sets and repetitions should be done with hypertension, hypotension, arthritis, varicose veins, etc .;
• Imbalances and other problems - for example, with violations of posture in thoracic region of the spine, it is recommended to reduce the amount of load on the pectoral muscles, or increase on the muscles of the back. Of course, if you balance the load across the planes from the very beginning, such problems can be avoided. Often the cause of certain violations is an incorrectly selected program.

Balance exercises per muscle group
Balance is needed to work the whole body to avoid injury and disruption. For example, an excess of horizontal presses in the program leads to a shift shoulder joint forward. An excess of horizontal rods creates an extra load on the trapezium, which visually shortens the neck. Like the legs, an imbalance in the load on the front or back of the thigh can lead to injury.

Thus, for every knee-dominant exercise (squat, leg press, extensions, lunges) there should be a pelvic-dominant exercise (Romanian, hyperextension, calf curl, gluteal bridge), for each horizontal press(bench press / dumbbell / in the simulator lying or at an angle) should be horizontal thrust(lever, barbell/dumbbell incline or row of the block to the belt), for each vertical press (dumbbell/barbell up, lifts through the sides while standing/sitting) - vertical thrust(on top block or pull-ups on the horizontal bar / in the gravitron). For more information about planar training, read Dmitry Smirnov.

To summarize:

1. There should be up to 8 exercises in a workout.
2. It is optimal to train a muscle group in 2-3 exercises, depending on its size.
3. The muscle group is not “legs” or “back”, but for example, “front of the thigh” (quadriceps, sartorius, rectus muscles), “back of the thigh” (gluteal muscles, as well as semitendinosus, semimembranosus, biceps, popliteal) and "muscles of the back" (the latissimus dorsi, trapezius, rhomboid, large round, rectifiers). Therefore, the amount of load on the "legs" should be more than on another muscle group, but less than on all the muscles of the "top" of the body. Keep in mind that large exercises work small muscles, so it makes no sense to include 100500 leads, extensions, swings and lunges in all directions in the program. More doesn't mean better.
4. Goal and training length determine the number of repetitions, and repetitions determine the number of sets.
5. The training program should be safe - exercises balanced in planes, plus taking into account all the features and disorders. The most common mistake is that women somehow think that they do not need to train the upper body, when the majority of the shoulder girdle is underdeveloped.

In the next article, we will continue the topic and figure out when the volume training load insufficient or excessive. Stay tuned for blog updates.