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, the clothes are getting smaller. Before the beach season, there are only a few 3-4 months, which means that now has come the hottest time for those who decided to lose weight, pump up and acquire the proportions that he 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 new bodies and faces. The female half simply 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 grab onto, how and where to start their training. This is exactly what we are going to deal with today, i.e. we will learn how to properly organize your training process, what exercises and how to perform it technically correctly. in general, we will get acquainted with the basic exercises in bodybuilding, or, more simply, we will work on the base.

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

Basic Exercises: A Beginner's Guide

I am always glad to new faces in gyms, fitness rooms, and since in the spring-pre-summer season, the movement rises unreal, then doubly glad. A lot of green, inexperienced people come to the gym, whose eyes simply run up 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 who pass 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 do you want, time is running out, and you have to do a lot: to develop your shoulders, and remove your stomach, and press in 6 pump up cubes and still a lot of everything. There are, of course, a minority who have already heard about glands, training programs and go with their specific goal - for example, to try out the program of some eminent athlete live.

That those of others have the same question scrolling through 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 plunge into theory.

In one of our previous articles (here in) we talked about the anatomy of human muscles and muscle groups. As we remember, the human muscle frame is made up of various muscle groups (both small and large), and some particular 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) to influence the whole body at once, what exercises will help us with this? ”. It's 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 the common people, the base.

Note:

Many coaches say these words to newbies: “Don't know where to start? Get 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 just come to mind - I came to the gym to swing biceps, and not to do some kind of base. Often, those who come to the gym think: it would be necessary to pump up the chest, otherwise it lags behind other parts and begins to do exercises specifically for the chest, but, often, all the muscles lag behind for beginners, and therefore local training is far from the most effective. So, the moral - 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 a cherry on top), but polyarticular exercises- this is the cake itself, which must first be knocked out of your body.

So the basis strength training any beginner - basic free weight exercises. It is they who simultaneously affect different muscle groups. (each of which does its job) though none of them get the full load. Thanks to this, a greater volume of muscle mass is set in motion than during the performance of any isolating, single-joint exercise. This makes it possible to work with heavy loads and provide more fast growth muscle mass.

To completely dispel all doubts about the benefits of the "base" on initial stage workouts, I will give the advantages that this has:

• These exercises are more physiological than isolating (local) ones - i.e. movements in them correspond as much as possible to the anatomy of the human osteoarticular system, therefore the risk factor (at correct technique) reduced to a minimum;
• When they are performed, less energy consumption occurs, 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 cumulatively greater load of the body, which makes it possible to achieve muscle growth in a much shorter time.

It should be remembered that without a correctly set execution technique basic exercises, all your efforts will come to naught. In addition, you can easily get injured and disconnect from the training process for a rather long period.

Therefore, we will pay close attention to the technique, read on.

Basic exercises: execution technique

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

Also to polyarticular (not classic) include the following: (barbell press from the chest), pull-ups on the horizontal bar, barbell pulls in the slope, push-ups on the uneven bars, well, 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's take a closer look at the technique for performing these three golden exercises in bodybuilding. Gold because it is on them that all your 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 neither in bed nor in spirit familiar with the base, the technique of its implementation and have 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 to the soul.

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

Now about the technique itself. And we will start with ...

1. Deadlift

Despite the fact that newbies devote too little time to the base (or do not pay at all), that's half the trouble. The other “gender” is the lack of correct technique for performing the exercise. Very often in the gym you can observe quite depressing pictures - a person performs an exercise, thinks that he is doing it absolutely correctly, and then one fine moment one of the trainers "herits" all of his technique (and “herit” for the cause).

And all because over time it was not initially correct execution ceases to become a habit and the body is already on the machine, every workout repeats this inherent program. As a result, we have that the person seems to be already experienced (1-1,5 years went to the hall), 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 immediately give yourself an installation 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 deadlift... It is a great, stimulating overall muscle growth, a basic free weight exercise.

The main employees here are (see image):

• Hip biceps ( 1 ) ;
• Buttocks ( 2 ) ;
• Spine straighteners ( 3 ) ;
• Latissimus muscles ( 4 ) ;
• Muscles of the upper back ( 5 ) ;
• Quadriceps ( 6 ) ;
• Leading muscles ( 7 ) ;
• Forearms ( 8 ) ;

Starting position (see image)

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

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

Note:

There are two types of grip: power (raznogo 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 in a rack, 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 even (no jerking off the floor), the bar slides along the legs ( 1 ) ;
2. After passing the knees with the barbell, you should fully straighten and slightly reduce the shoulder blades ( 2 );
3. Return to starting 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 the back of the thigh - 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 be started by pulling the pelvis back;
• The bar should slide along the thighs throughout the movement;
• The loin should be arched;
• Having passed the knees (bottom movement), it is necessary to lightly touch the pancakes to the floor bar.
• Imagine that instead of lifting up, you press your feet into the floor;
• Breathing: on inhalation - slowly downward, on exhalation - upward.

Note:

Because multi-joint exercises are heavy, then it must be done 1 once a week. If you are a beginner, then you should not take heavy weight (hang a lot of pancakes) enough practice with bar weights or lighter weights (on 10 kg on each side of the boom) to hone the execution technique and the delicacy of the movement. When handling large weights, use weightlifting belt, in order to protect the spine from unnecessary stress.

Errors

Despite the fact that I tried to explain everything in as much detail as possible and illustratively demonstrate, very often there are following errors: rounded back ( 1 ), hitting the barbell 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 perform everything technically correctly from the very beginning. At first, a mirror, or rather your reflection in it, can become a non-illusory assistant for you. Look at yourself from the side (in the mirror) when doing the deadlift, and then mistakes will be minimized, if any.

Execution options

In addition to the classic design, there are also the following options. These are the deadlift: straight-legged, sumo-style and block deadlift. (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 the execution of the deadline one feels a surge of strength, “male” as well.

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

Barbell bench press

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

• Pectoral 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 on a bench and grab the bar with a grip slightly wider than your shoulders; head - press firmly against the bench ( 1 ) ;
2. Bring the shoulder blades together, in the lower back - deflection, spread your legs wide, let your feet firmly rest on the floor ( 2 ) ;

Execution technique

(see image):

1. Remove the barbell and bring it to your chest, then gently (on inhalation) lower it until it touches the lower chest ( 1 ) ;
2. As you exhale, squeeze the bar up and return to the starting position. The width of the grip should be such that at the lowest point of movement, the forearms are vertical ( 2 ) ;
3. During the exercise, the bar should move strictly in a vertical plane, and the elbows should be under the bar ( 3 ) ;
4. The shoulder blades remain brought together throughout the entire movement, the lower back is bent. Breathing: on inhalation - slowly downward, on exhalation - powerfully upward.

Note:

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

Errors

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

Execution options

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

Although this exercise is secretly the most favorite 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.

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

Squat with a barbell on the shoulders

This is a basic leg workout. It is best used to increase muscle mass and strength throughout the body, but it is mostly used to achieve a bulging buttocks. (girls are your part :))... The maximum impact is on (see image):

• Quads (quadriceps femoris muscle) (1 ) ;
• Hip biceps ( 2 ) ;
• Buttocks ( 3 ) ;
• Lower back muscles (static voltage) (4 ) .

Starting position (see image)

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

1. Approach the power rack / rack where the bar is located (bar with pancakes), grab wide grip and go under it, then put the barbell on your shoulders, and bend your lower back ( 1 ) ;
2. Remove the barbell from the racks, take a step back and put your feet shoulder-width apart, pull your elbows back, bring your shoulder blades 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 squat down to the parallel of the thigh with the floor (or slightly lower), as you exhale, stand up to the starting position. Remember, your knees should not go beyond the socks and you should not fully straighten them at the bottom ( 1 ) ;
2. While moving down, take your pelvis back (shifting body weight to the heels and outer edge of the foot), balance will help you to keep the body tilt forward ( 2 ) ;
3. The back is arched throughout the entire movement. Breathing: on inhalation - downward, on exhalation - upward. 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 fixed in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which eliminates the unpleasant sensation of the pressure of the bar on the back.

Errors

Very often in this exercise the following errors occur: round back ( 1 ), knee reduction ( 2 ), separation of the heels and bringing the knees forward behind the socks ( 3 ), a barbell on the neck ( 4 ) (see image).

Execution options

There are various options for doing barbell squats, and they depend on both the stance of the legs ( 1 ), and from the location of the bar - front squats (2 ) (see image).

When the legs are narrower than shoulder-width apart ( 1 ), the lateral vastus and abductor muscles are loaded. When your feet are shoulder-width apart ( 2 ), all the muscles of the thigh are worked out as much as possible. When the stance exceeds shoulder width ( 3 ), the emphasis shifts towards more elaboration 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 still new to bodybuilding (experience up to 1 of the year), then the ideal option for you may be to perform squats in the Smith machine. This machine will provide better control over technique and overall body stability.

Note:

To technically correctly perform a squat with a barbell, you must first use the "lock" technique. It consists in sequential and simultaneous execution 3 actions: inhaling with a full chest and holding the breath, tension of all abdominal muscles, deflection of the lower back. All this allows you to avoid excessive inclination of the body forward and possible negative impacts. large 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 I say goodbye, I will give interesting statistics, which speaks 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 maximize the production of testosterone and growth hormone are just these three classic, basic ones. So herachte :) base! So, as always in conclusion, some results are waiting for you 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;
• By gradually honing the technique of execution and adding weight, you can achieve constant progress in training;
• Maximum simultaneous involvement of a large number of muscles in the work;
• The colossal energy consumption will inevitably lead to the "melting" of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “hammer” your body with grueling approaches and huge repetitions;
• The period of implementation of the "base" should be provided with appropriate support from the outside.

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

Afterword

So, dear readers, today we got acquainted with the big three, or basic exercises: deadlift, squat with a barbell and bench press - these basic exercises are exactly the foundation on which you have to build your initial muscle frame. From this moment on, it is 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 perform the exercise like this ...

PS2. If you have any questions, something is not clear or other miscellaneous, write in the comments, I will be glad to help.

In bodybuilding, there are different kinds exercises that can be divided into:

• polyarticular- work with a barbell, free weight, weight own body;
• isolated- work on simulators, blocks, frames.

They differ from each other in that the first are basic exercises for gaining mass, and the second - grinding / polishing, cutting specific parts from the total mass.

The classic basic exercises in powerlifting are:

There are more basic exercises in bodybuilding, full list basic exercises for muscle groups in bodybuilding are presented below.

The bench press is a basic free weight exercise. To perform it, lie down on a bench, lower the bar of the bar until it touches the chest, and then raise it until the elbow joint is fully straightened. The grip should be wide enough, wider than shoulder width. In bodybuilding, the bench press is used as an exercise to develop the muscles of the chest, triceps, and the front delta beam.

Bench press on incline bench allows you to work out the upper sections of the chest muscles (if performed in the "head above the legs" position) or their lower sections (in the head down position).

With a dumbbell press, the bottom point of movement is much lower than with a barbell press, which allows you to work out perfectly pectoral muscles... In addition, you can change the trajectory of movement, squeeze parallel dumbbells, bring them at the top point to each other, which involves new muscle bundles and has a slightly different effect on them.

Due to the fact that lying dumbbell breeding involves the same muscles as the bench press, the load is focused on the inner edge and the middle of the pectoralis major muscle. At the same time, the chest is given a convex shape, a clear separation between its muscles is achieved. Wiring is also done to improve the relief of the pectoral muscles. By performing this exercise, you can improve your results in wrestling, tennis, boxing, gymnastics, acrobatics, basketball, badminton.

This auxiliary exercise is aimed primarily at strengthening the pectoral muscles, latissimus back and, indirectly, triceps. Pullover is usually performed as an additional exercise when working on the pectoral muscles.

One of the main exercises for strengthening the back muscles. For execution, a horizontal bar or crossbar is required, which is easy to make even at home. This is the simplest exercise, but its value lies in the fact that it is basic and allows you to use a large number of different muscle groups.

In the deadlift, as in a complex movement, almost all muscles are involved: either to stabilize the position, or to lift the weight. This exercise is used to build strength and mass in the muscles of the legs, back, and indeed the whole body.

By regularly doing this exercise, you can develop the lats, large round muscles, as well as affect a number of others, which will allow you to achieve visual and actual thickening of the back. This exercise is used as a supplement to different options deadlift in order to fully work your back muscles.

This exercise creates an aesthetic V-shape for the torso. In this case, the hands should not go back, but move strictly in the plane of the body. The grip should not be wide, optimally when at the lowest point the forearm is perpendicular to the crossbar. The back should bend, and the legs should be in support.

already described above

Squatting with a barbell primarily involves the quadriceps, the synergists (helping in movement) in this case are the gluteal muscles, soleus muscles along with the adductor muscles of the thigh. The calf and thigh muscles act as stabilizers. Back extensors, muscles also work abdominal and others.

Exercise is great for developing calf muscles... You can perform both sitting and standing. For achievement better result it is reasonable to combine both options.

Performance this exercise requires very simple equipment - beams. You can find them in almost any yard, not to mention gyms... For the development of the triceps and pectoral muscles, this is perhaps the best exercise. This also applies to a large number of auxiliary muscles located in the shoulder girdle. Push-ups allow you to work out the triceps and chest qualitatively, but the degree of load depends on the position of the arms.

In order to increase the strength and volume of the triceps, use French press... It affects all triceps bundles, especially the upper and long ones. It also allows you to visually increase the volume of your hand.

To develop the upper part of the triceps and increase its strength and volume, it is worth using a bench press. narrow grip... At the same time, despite the highest working weight in comparison with other exercises for triceps, this exercise is used, as a rule, as an addition to the pumping of the triceps. The reason is simple: in addition to the triceps, the front delta bundle and the upper pectoral muscles work. Another advantage of the narrow grip bench press is that you can work out the shape of the triceps very well. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoid muscles and chest muscles, it is these repetitions that allow excellent resurfacing of the triceps.

With this basic exercise, you can build strength and biceps mass. The load is distributed evenly over both biceps beams, the muscles of the inner surface of the forearm and the shoulder muscle.

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

In order to develop the biceps muscle of the shoulder and forearm, lifting dumbbells for biceps is used. The exercise involves turning the hands outward during lifting. This allows for maximum contraction of the biceps and synergistic muscles. For biceps training, this exercise is considered one of the best, since turning the palm while flexing the elbow adds efficiency.

This is the basic exercise most bodybuilders use for development. shoulder girdle... It loads well the middle and front deltoid muscles as well as the upper part of the trapezius muscles.

For the development of the triceps and muscles of the shoulder girdle, it is recommended to perform a dumbbell or barbell press overhead in a standing position. Here, the main load falls on the deltoid muscles with the main emphasis on the anterior region, as well as on the triceps.

With the help of this exercise, the posterior deltas, the rotator cuff muscles and the trapezius muscle are pumped. Bent-over dumbbell breeding is best for developing the shape and definition of the deltoid muscles.

Exercise is suitable for working out the middle delta, top and middle of the trapezoid. Also, the pull to the chin separates the trapezium from the deltas, allowing you to draw and hone the shape of the trapezius muscles, as well as outline a clear line between the deltas and the trapezoid.

Shrugs are used to develop the trapezius muscle. The exercise is quite simple: holding the weights in straight arms, lowered along the body, the shoulders are lifted as high as possible, after the shoulders are lowered back without bending the arms at the elbow. Usually, shrugs are performed with weights, dumbbells, barbells or on a special simulator. In this case, the bar can be placed both in front of the hips and behind the body.

Basic Exercises and Techniques - Video

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

What is the essence of the training program

The program consists of five exercises:

1. Squat with a barbell on the back: 5 sets of 5 times.

2. Bench press: 5 sets of 5 times.

3. Deadlift: 1 set of 5 times.

4. Bench press standing: 5 sets of 5 times.

5. Bent over barbell row: 5 sets of 5 times.

These exercises consist of two workouts:

1. Workout A: Squats, Bench Press, Bent Over Rows.
2. Workout B: Squats, Standing Barbell Press, Deadlift.

You exercise three times a week and alternate between workouts A and B. Between the two workouts, rest at least one day.

Here's a rough workout schedule for the week:

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

You start the next week with workout B.

In order not to miss workouts and to track your progress easier, you can download the StrongLifts 5 × 5 app. It has a schedule with exercises that you can customize for yourself. You mark the sets and reps completed 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 progress.

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

How much weight to start with

If you are already familiar with the exercises and do them with correct technique, pick up Weight Limit with which you can complete five sets of five reps.

If the exercises are new to you or you haven't done them for a very long time, start by taking half of your 5-rep maximum or even less:

1. Squats, Bench Press, Standing Press: 20 kg (bar bar without pancakes).
2. Deadlift: 40 kg (hang two 10 kg pancakes on the bar).
3. Bent-over barbell pull: 30 kg (hang two 5 kg pancakes on the bar).

In the first weeks, it will be very easy for you, but the weight will increase rapidly. In four weeks you will be squatting with a weight of 30 kg more, pressing from the chest 15 kg more.

Start squatting with the bar on your back and you should be able to reach 100kg in 12 weeks.

How to increase weight

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

If there are no 1.25 kg pancakes in the gym, buy your own and wear them to workouts.

How to warm up

Avoid cardio before exercising; this can tire your leg muscles before squatting. Three to five minutes walking fast or a quiet run will suffice.

If you are doing exercises with an empty bar, you do not need warm-up sets because the weight is too light. You can do two sets of five.

When you approach more heavy weights, warm-up sets are required. They allow you to warm up the target muscles and test your technique.

Perform two warm-up sets, five times with an empty bar. After that add 10-20 kg and do 2-3 times until you reach your working weight.

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

How much rest between sets

At first, because of the light weight, you won't need a long rest. But when the weight starts to increase, it can take longer to recover from the set.

1. 1.5 minutes if you finished the last set effortlessly.
2. 3 minutes if you had to try hard to complete the set.
3. 5 minutes if you hit muscle failure on the last rep.

You can also navigate by your breathing. If you are doing the exercise, rest until it is fully recovered.

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 can't finish the set is to rest longer. Put down the barbell and wait 5 minutes, then try again.

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

1. Poorly warmed up: the lack of warm-up approaches forces you to engage in cold muscles, and the excess makes them tired.
2. They did it with bad technique. Incorrect rod trajectory increases the risk of failure.
3. Missed a workout. If you don't load muscles consistently, you have no growth.
4. Have done too much cardio or additional exercises, which slowed down the recovery.
5. Didn't get enough sleep. Lack of sleep slows down recovery.
6. Didn't eat. a lack of nutrients also slows down recovery.

If you are unable to complete all sets and reps for three workouts in a row, it is worth reducing the weight or the number of sets and reps.

How to reduce the load

You will not be able to add weight all the time, 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 reps.
3. One set of three reps and two sets of three reps at –5% of the weight.

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

Why This Workout Program Is Effective

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

1. Free weights. You have to maintain balance, which puts additional stress on the muscles.
2. Minimum equipment... All you need is a barbell and bench, so you can do 5 × 5 in any gym or garage.
3. Multi-joint exercises... Basic exercises use more muscles and thus allow you to lift more weight.
4. Easy start... Light weights in the first workouts allow you to check the 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... Constant weight gain makes your body adapt faster. Muscles get bigger, bones and tendons stronger.
7. A clear plan and confidence... You know what to do at every workout and you are confident that the program works.
8. Passion... You are wondering how much weight you can reach, how long you can keep increasing the weight. This adds excitement and forces many to challenge themselves.
9. Simplicity... There is no need to invent, search and select. You master the technique once, and then you just add weight.

The program has no gender restrictions. She is suitable for of different ages, including for healthy adolescents and people over 40 years old.

Of course, not everyone will like this program. For example, if you like variety, five exercises done day in and day out will quickly get bored with you. As a result, you will lose motivation and quit training.

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

Which can be used even with beginners. At the initial stage, your own body weight is quite enough for their implementation, and it is fundamentally important to master the correct technique. Complicating elements (additional resistance, weights, unstable platforms, etc.) need to be added after the technique is mastered, and your own body weight becomes insufficient for further progress in the results.

1. Squats

A squat is a movement similar to sitting down on a low stool. The squat is one of best exercise for the lower body. During the squat, the gluteal muscles, the muscles of the back of the thigh, the quadriceps muscles of the thigh, and the muscles of the lower leg work. It is important to perform it correctly in order to exclude too hard impact on the knees and back and to exclude injuries.

The movement is driven by the hips, not the knees. Keep your knees over your ankles and keep your feet forward when bending your legs. Do not let your knees push forward to the toes. The whole foot must be held on the floor, the weight of the body is moved to the heels, so that the gluteal muscles perform the main action, and not the hip flexors and quadriceps hips. It is necessary to actively contract the gluteal muscles and include the stabilizing muscles. The upper body should be stabilized with a slight natural curve of the lower back, with the shoulders lowered and turned back.

If your client's heels come off the floor while doing the squat, it is most likely overextended. triceps shins. To eliminate this stress, something should be placed under the heels (for example, pancakes from the bar - see photo), which will return the heels to the support. To correct tense calf muscles, it is necessary to add stretching of these muscles to training program.

2. Lunges

Lunge is an exaggerated form of walking. Lunges are also widely regarded as some of the best lower body exercises. When performing lunges, the main muscles work. lower limbs as well as the muscles of the pelvis. From the main stance, one leg is put forward about 30 centimeters, the knees bend strongly and then unbend, lifting the body up, the legs return to the position together. The lunge can be performed forward or backward, and even performed in place if space is limited.

The technique is ideal in which top part the body is carried upright with the shoulders down and turned back. The feet should be parallel to each other, the knee of the "front" leg should not "protrude" beyond the toes. The pelvis should not turn, both anterior superior iliac spines should be directed forward (as if ilium are the headlights on your car and you are driving straight ahead).

Your own body mass is quite enough for most people, lunges are quite stressful with the correct technique and without additional burdening. But at a later, more advanced level, you can use additional weights in the arms / on the shoulders.

3. Push-ups

Push-ups are another fundamental functional exercise based on a basic movement often found in everyday life - pushing away from something. Push-ups develop the pectoral muscles, arm muscles, and muscles that stabilize lumbar spine.

Push-ups are a very popular exercise, but very few people understand the intricacies of the technique and perform it correctly. But this is the exercise that is worth learning - it is extremely effective.

When push-ups in the classic version (hands are narrowly on the floor), the elbows must be kept as close to the body as possible, push-ups must be done straight up, without fully straightening the elbows at the top of the movement (and, moreover, without making a sharp movement of straightening at the end - what, to unfortunately, they do it very often, until the "click in elbow joint). The entire body from head to toes should be absolutely straight - an imaginary straight line should go through the ear, shoulder, thigh, knee and ankle. To prevent the middle part of the body from sagging to the floor, you need to strain the stabilizing muscles, draw in the stomach.

Oddly enough, the speed of execution does not play a big role in achieving the training effect. It doesn't matter if you do 20 slow push-ups in a minute or 60, the result will be the same if done correctly.

Push-ups differ in a huge number possible options- both in the direction of complication and in the direction of relief. If push-ups with straight legs on the floor are too difficult, then you can put your hands on a higher support for relief. For example, you can start push-ups from the wall (the easiest option), then from a lower stable surface (table, chair, etc.) until you finally can do push-ups off the floor. What not to do is to use knee push-ups, as in this option it is very difficult to feel the alignment of the whole body and the stabilizing muscles will not be sufficiently involved in the work. It is better to immediately get used to push-ups with a completely straight body, let there be a higher support first. It can be gradually lowered as you get used to.

You can also complicate push-ups in many ways. For example, you can put your feet on a dais, or you can put your feet on a fitball (unstable support), which will put a lot of stress on the muscles, which will additionally participate in maintaining balance. To increase the load, you can also raise one leg or raise it additionally opposite hand, an even more difficult option is the same with feet on a fitball.

4. Pull-ups

The pull-up is an example of an exercise in a series of pulling (or "pulling") movements that are the opposite of push-ups (push-ups). - very effective exercise, it works on the muscles of the back, arms and muscles that stabilize the spine. In addition, it can be performed almost anywhere, you just need to find a crossbar or horizontal bar (if you wish, this is not difficult).

When pulling up, you need to ensure that the entire shoulder girdle is tense, the shoulders should be turned back and lowered down. And this position of the shoulders must be maintained at all stages of the movement. This will reduce the possibility of injury and allow the deadlift to be performed more comfortably and efficiently by tying the entire shoulder girdle together. The movement should be performed with full amplitude, but should be avoided over stretching when extending the arms.

The deadlift places high demands on the strength of the upper body, so not everyone can at the initial stage perform this movement independently and correctly even once. This is especially true for women. Therefore, you need to specifically learn to pull yourself up.

Better not to use for this special simulators in which assistance is provided by supporting the knees on the platform. The problem is that in this version, the lower body is in a relaxed state, not allowing to simultaneously manifest the general strength of all the component parts of the body, called functional strength. (Similar to push-ups, which should not be done while kneeling, but rather start with a higher support, but keep your legs straight.)

Instead, it is better to use the help of a supportive partner from below, as shown in the photo, or if there is no one to help, it is better to place something on which you can press with your toes to facilitate the exercise.

Special attention you need to turn to the execution of the inferior part of the movement - lowering down. (also called eccentric - negative phase of movement). You need to go down slowly. It seems like it is less difficult than pulling up quickly over and over again, but it requires constant muscle tension, which develops the correct technique and makes the execution more free and easy.

For more participation in the movement of the biceps ( biceps shoulder), the hands must be turned so that the palms are directed towards the face (bottom grip). This position of the hands will allow you to distribute a large load on the biceps and chest muscles while simultaneously straining the entire body.

In any embodiment, the legs and the whole body should be stretched and tense: the body should not dangle and sway, there should not be a "bouncing" movement - this is how it looks when the lack of strength is trying to compensate for the inertia from the swinging of the body.

It is wrong to pull the neck and chin hard to reach the crossbar - this can cause pain in the neck and shoulders. It is necessary to ensure that the movement is carried out due to the strength of the muscles of the arms and shoulder girdle.

5. Rotations

Rotations are movements that we constantly make in life, turning the torso. Rotational movements must be included in functional training in order to reduce the likelihood of back injury during torso turns. Almost all so-called "back shots" occur at the moment of combination of some kind of effort (lifting something) with a turn of the body. Even an elementary movement of getting out of the car sometimes ends up with a "back grabbing": one leg is on the ground, the other is still in the car, the body is still bent at the hip joint, and the movement from the car up and down is accompanied by slight twisting - in the absence of functional connections in body, this movement can injure the back.

There are a lot of rotational exercises. Here we will analyze only one, the basic one. This exercise involves resistance to twisting the spine to improve strength and stability. deep muscles stabilizers.

Secure the rubber bandage to a stationary object at waist height, such as a door handle. Grasp the rubber bandage with both hands and stretch it at a slow pace, turning the torso without simultaneously rotating the pelvis (the pelvis remains motionless!), The muscles that stabilize the lumbar spine should be constantly tense. Control the upright position of your torso. Then turn to the other side, standing with the other side to the place where the rubber is attached.

These are just 5 of the most basic functional exercises that can be used with clients of all skill levels, by choosing the desired variation, degree of difficulty, number of repetitions and combination with other types of training during the training period.

There are countless different barbell, dumbbell and machine strength exercises in bodybuilding - however, only a few are basic and all are secondary. In order to train effectively and, you must first of all learn the technique of these particular basic exercises.

The key difference between basic strength exercises is that they are multi-joint and load all large muscle groups of the body at once - as opposed to isolating ones, which work only on one muscle group (for example, biceps or abs). In addition, basic exercises are most often performed with a barbell.

Basic Barbell Exercises

Scientific studies show that the more different muscle groups are simultaneously involved in the performance of a certain strength exercise, the more actively this exercise affects the body's production of growth hormone, and other anabolic hormones that the body needs for muscle growth and mass gain (1).

In other words, if you really want to gain muscle mass, you should approach training your body in a comprehensive manner, and not just "swing biceps" or "swing chest". A beginner who has learned how to perform basic exercises correctly is quite capable of increasing body weight by 5-7 kg in the first months.

Multi-joint basic exercises

When performing multi-joint basic exercises with heavy weights, the entire body of the athlete is subjected to stress. In addition to the muscles of the arms, body and legs, the respiratory and even the central nervous system are involved in the work - this is what provides a significant hormonal response, leading, ultimately, to muscle growth.

Most beginners are unable to exert willpower on a specific muscle (let alone consciously engage that muscle during training), which indicates a weak neuromuscular connection between the brain and muscles. Performing heavy basic exercises can improve this connection, increasing the effectiveness of the training.

Cons of basic exercises

The main disadvantage of basic exercises is that they really require perfect knowledge of the correct technique. Performing these exercises with a lot of weight significantly increases the risk of injury even with the smallest mistakes - which is why it is best to learn the correct technique for these exercises with.

In addition, many beginners tend to progress too quickly, unnecessarily increasing their working weight and doing more frequent power training than their body needs. It must be remembered that basic workout must be executed. Otherwise, chronic overtraining will result.

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The most important for gaining muscle mass are multi-joint basic exercises, which increase testosterone and other hormones through a complex effect on the body and the central nervous system... Five of these exercises are highlighted in the basic group - deadlift, squats, bench press, standing barbell press and deadlift.