Introduction
It is with basic exercises that you should start training. When you first visit the gym, you should not do isolation exercises, since you first need to develop the body as a whole. For maximum effect in the future, it is recommended to include isolating exercises, but still do not forget about the basic ones.
The concepts of “basic exercise” and “heavy weight” are very closely related, which is one of the key points in bodybuilding.
For example, if you want to pump up your biceps, it is not enough to do exercises exclusively for the biceps. The biceps can and will increase in volume and acquire some relief. But you won’t be able to get real mass this way. Basic exercises include, for example, standing biceps barbells, but even this will not give a sufficient impetus to produce the necessary hormones and for growth. And if you do squats, then such a push will occur. The testosterone produced will cause growth not only in the legs, but also in other muscles, including the biceps.
Also, due to the fact that in basic exercises several muscles are involved during loads, you can work with more weight, which again gives an impetus to growth. The body has the ability to adapt to external conditions, including physical stress. Therefore, only basic exercises, their correct execution and increasing working weights, can provide muscle mass.
So, let's look at the list of basic exercises.
Versatility of the base
They act not only on the increase in muscle mass, but also act as a stimulator of testosterone production, as well as the development of strength indicators. This feature of these elements has become the basis in such a sport as bodybuilding.
This is also an excellent complex for beginners who focus on pumping up muscles. It will be enough to master the basic technique of execution and after a while you can congratulate you on the results. It is quite difficult to build a beautiful body without basic exercises, so you should not ignore them, but take them as a basis in your training
Basic chest exercises
Bench press
The bench press is a basic free weight exercise. To perform it, lie down on a bench, lower the barbell until it touches your 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 anterior deltoids.
Incline Bench Press
The incline bench press allows you to work the upper sections of the chest muscles (if performed in a head-over-toe position) or their lower sections (if performed in a head-down position).
Dumbbell press
When pressing dumbbells, the lowest point of movement is much lower than when pressing a barbell, which allows you to perfectly work the pectoral muscles. In addition, you can change the trajectory of movement, squeeze dumbbells located in parallel, bring them together at the top point, which engages new muscle bundles and has a slightly different effect on them.
Dumbbell flyes
Due to the fact that lying dumbbell flyes involve the same muscles as the bench press, the load is focused on the inner edge and middle of the pectoralis major muscle. In this case, the chest is given a convex shape, a clear separation between its muscles is achieved. Flying 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.
Pullover
This assistance exercise is aimed primarily at strengthening the pectoral muscles, latissimus dorsi and, indirectly, the triceps. Pullover is usually performed as an additional exercise when working on the pectoral muscles.
Example workout
Let's look at examples of weight training for the gym and at home using only basic exercises. Beginners can train according to this scheme for up to 12-16 months, without even resorting to isolation exercises, but after that they will have to add variety to the program.
Remember that even the best exercises become less effective over time if done repeatedly. The body adapts to any load, including basic load.
At home
The arsenal of exercises for home is not so large, but it is enough to build high-quality muscles. Let's look at an example of a popular home workout for the whole body at a time (fullbody):
- Pull-ups on the horizontal bar.
- Pushups.
- Air squats.
- Lunges.
- Twisting.
If you don’t have dumbbells at home, then the program can be done even without weights.
In the gym
In the gym, the arsenal of possibilities is much greater, although athletes often neglect them, performing the same set of exercises for years. At the beginning, this brings excellent results, but by 3-4 months of training, the progression is reduced by almost half. Therefore, I advise you to make minimal changes to the plan every week, and globally change the entire training scheme every 8-10 weeks.
For an example of an effective workout, I’ll take a proven split for the chest and back:
- Pull-ups/horizontal block rows.
- Bench press.
- Bent-over dumbbell row.
- Hummer bench press.
- Horizontal thrust.
- Dumbbell flyes on an incline bench.
Alternating schemes are very effective for both experienced bodybuilders and beginners, so I recommend using them in your practice.
Basic exercises for the back
Pull-ups
One of the main exercises to strengthen the back muscles. To perform, you need a horizontal bar or crossbar, 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.
Deadlift
As a compound movement, the deadlift involves almost every muscle, 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.
Bent-over barbell row
By regularly performing this exercise, you can develop the latissimus, teres major muscles, and also influence a number of others, which will allow you to achieve visual and actual thickening of your back. This exercise is used as a complement to various deadlift variations in order to fully work out the back muscles.
Head Pull
This exercise allows you to create an aesthetic V-shaped torso. In this case, the arms should not go back, but move strictly in the plane of the body. The grip should not be wide; it is optimal when the forearm is perpendicular to the bar at the lowest point. The back should bend and the legs should be supported.
Why is the base important?
I always see pictures of an over-experienced instructor insisting that everyone do the basics. But the paradox is that not everyone can explain the reasons why these exercises are so popular. So, let's look at the main advantages:
- These exercises use more muscle fibers. That is, the more muscle fibers you recruit during movement, the faster you will progress in mass and strength.
- Such exercises (based on the previous point) cause more stress in the body, causing it to produce more anabolic hormones. The greater the response, the more growth hormone, testosterone and other hormones will be released in the body.
- Such movements are more practical in everyday life (for example, you will be much more likely to squat, pull something from the floor, or press in front of/above you than to do bicep curls).
- Exercise allows you to speed up your progression as quickly as possible. This applies equally to both beginners and pros.
Also, basic movements are in most cases safer because many additional stabilizer muscles are involved during their execution.
Basic leg exercises
Deadlift
already described above
Squats
Squats with a barbell primarily engage the quadriceps; the synergists (helping with 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. The back extensors, abdominal muscles and others also work.
Calf raise
This exercise perfectly develops the calf muscles. You can perform it both sitting and standing. To achieve the best result, it is reasonable to combine both options.
What is a “base” in bodybuilding?
Basic exercises are those exercises that require at least two joints to be performed; therefore, basic exercises work more than one muscle or muscle group. So “multi-joint exercises” and “basic exercises” mean the same thing.
Let's look at the example of shoulders
The military press will undoubtedly be a basic exercise, it works two joints - the elbow and the shoulder. Accordingly, in addition to the shoulder bundles, the triceps will also be involved in the work. Swings with dumbbells are another matter. In this exercise, the elbow joint is fixed and we work only with the deltoid muscles. This type of exercise is called isolation exercise.
If we take, as another example, the chest muscles with their bench presses, then the number of muscles in the basic exercise can be safely increased to 4: chest, deltoids, triceps and lats. In squats, as in deadlifts, the number of muscles involved will be even greater.
The use of a large number of muscles during compound exercises is what makes the 'base' so effective at building muscle mass.
Basic hand exercises
Dips
Performing this exercise requires very simple equipment - parallel bars. 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 effectively work out your triceps and chest, but the degree of load depends on the position of your arms.
French press
In order to increase the strength and volume of the triceps, use the French press. It affects all triceps bundles, especially the upper and long ones. This also allows you to visually increase the volume of your arm.
Close grip press
To develop the upper part of the triceps and increase its strength and size, you should use a close-grip bench press. Moreover, despite the highest working weight compared to other triceps exercises, this exercise is used, as a rule, as a supplement to pumping up the triceps. The reason is simple: in addition to the triceps, the front deltoids and the upper pectoral muscles work. Another advantage of the close-grip bench press is that you can really work on the shape of your triceps. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoids and chest muscles, it is these repetitions that allow for excellent grinding of the triceps.
Barbell curl
You can increase strength and mass in your biceps with this basic exercise. The load is distributed evenly across both biceps, the muscles of the inner surface of the forearm and the brachialis muscle.
If you change the grip width, you can shift the load to different biceps bundles. The narrower the grip, the more the internal beams work. And vice versa.
Dumbbell biceps curl
In order to develop the biceps brachii and forearm muscles, dumbbell bicep curls are used. The exercise involves turning your hands outward while lifting. This allows you to achieve maximum contraction of the biceps and synergistic muscles. For training the biceps, this exercise is considered one of the best, since turning the palm when bending the elbow adds efficiency.
Differences between basic and isolation exercises
Basic exercises have several key differences that make them the basis of training for a non-professional athlete:
- they cause a significant hormonal response and promote the secretion of testosterone and growth hormone. With adequate nutrition and sleep, they promote muscle gain much more effectively than training with only single joint exercises;
- They are convenient for health fitness purposes. Non-professional athletes do not dream of living in a gym, working out for 2 hours a day, and working one muscle group from a dozen different angles. They simply don’t have time to do all this. And their bodies have no chance to recover after such training, because an increased rate of protein synthesis is required, and this is achievable only with a professional approach to recovery. If a person has an ordinary office job and a family, it is better for him to base the training on the “base”. This will allow you to spend less time working each major muscle group, ensure normal recovery and grow without huge expenses on nutrition;
- Basic exercises allow you to increase the amount of energy we expend during training. This is exactly what you need to lose weight while maintaining normal muscle mass. Using a “base” in weight loss training will help get rid of the popular problem of having to eat too low in calories in order to lose some weight. This improves the overall figure, and allows the beginner to look better after just losing weight, without an additional cycle of gaining muscle mass. Performing basic exercises in training with weights that a person can lift 6-8 times allows you to have an “intense training” activity factor when counting calories. In addition, those who do not want to do a lot of cardio should definitely do the base in order to be able to eat a varied diet and lose weight;
- basic exercises help correct movement patterns that lead to injury in everyday life. If you teach a person to squat correctly and hold a neutral back with weight, he will be protected from injuries when falling, carrying heavy objects in everyday life, and various sudden movements; doing the basics helps improve your overall athletic level. If a person wants to run fast, or ski without injury, it makes sense to use a “base” to strengthen muscles and help develop balance and explosive strength.
However, basic exercises are not able to correct some figure flaws. When we perform them, our body primarily loads large muscle groups. And the small ones remain “unemployed.” Therefore, the “base” often creates a figure similar to that of powerlifting athletes - large triceps, pectorals, quadriceps, buttocks, but “lagging” shoulders and shins.
For each person, lagging groups manifest themselves individually. If the client is healthy, his trainer will recommend 1-2 macrocycles with only the base (about 2 12-week plans), and only then will he give him isolation to correct his figure.
Basic shoulder exercises
Overhead press
Most bodybuilders use this basic exercise to develop the shoulder girdle. It perfectly loads the middle and anterior deltoids, as well as the upper trapezius muscles.
Standing press
To develop the triceps and shoulder girdle muscles, it is recommended to perform dumbbell or barbell overhead presses in a standing position. Here the main load falls on the deltoid muscles, with the main emphasis on the anterior section, as well as the triceps.
Bent-over dumbbell raises
With this exercise, the rear deltas, rotator cuff muscles and trapezius muscles are pumped. Bent-over dumbbell raises are best for developing the shape and definition of the deltoid muscles.
Chin pull
The exercise is suitable for working the middle deltas, upper and middle trapezius. Also, the chin pull separates the trapezius from the deltoids, allowing you to draw and hone the shape of the trapezius muscles, as well as outline a clear line between the deltoids and the trapezius.
Shrugs
Shrugs are used to develop the trapezius muscle. The exercise is quite simple: holding the weight in straight arms, lowered along the body, raise the shoulders as high as possible, then lower the shoulders back without bending the arm at the elbow. Shrugs are usually performed with weights, dumbbells, barbells, or on a special machine. In this case, the bar can be placed both in front of the hips and behind the body.
Benefits of the base
Basic exercises can bring a lot of benefits to the body, especially in the initial stages of training. It is the basic exercises in bodybuilding that provoke the active appearance of testosterone in the body. And this, in turn, stimulates the metabolic process, the benefits of which every athlete knows. Acceleration of metabolism leads to the fact that the food consumed by a person begins to be absorbed more actively and efficiently. With a fast enough metabolism, muscle development can be seen with the naked eye.
"Golden Troika"
The main basic exercises undoubtedly came to bodybuilding from powerlifting. Bench press on a horizontal bench, squats with a barbell on your shoulders, deadlift - these are the three pillars on which you need to build your body. Practicing these exercises will provide maximum gains in mass and strength, regardless of training experience.
Bench press
This exercise confidently leads all the top popularity charts in the “iron world.” In any gym, the warmest bench is always the bench press. She just doesn't have time to cool down.
Sitting comfortably on a bench, with your feet on the floor, place your hands on the bar with a grip wider than your shoulders. As you inhale, the barbell lowers, and as you exhale, it rises with a rapid movement.
Squat with a barbell on your shoulders
The next basic bodybuilding exercise is the squat with a barbell on your shoulders. It’s worth starting to master barbell squats by working with light weights, the main thing is to understand the technique. At the top point, the bar rests on the trapezius muscles, the feet are positioned slightly wider than the shoulders, the toes are slightly spread to the sides. Carefully, using the strength of your legs, the barbell is removed from the racks, then take a step back. The squat is performed slowly and in a controlled manner until the angle of the knee joint approaches 90°. After which, using the force of the legs, the bar rises upward. Read more in the article about squats.
Most athletes do not like the squat because of its severity. After all, this exercise uses the maximum possible number of muscles for one exercise. In addition to the lower half of the body, squats also greatly develop the upper part. Squats should occupy a dominant position in the training program of any athlete, unless, of course, there are medical contraindications.
Deadlift
And of course, the most effective exercise invented by mankind is the deadlift. In bodybuilding, a variation of the deadlift is usually used called the Romanian deadlift, also known as the “dead lift,” or the “stiff-legged deadlift.”
In the starting position, the bar rests on the floor, feet are positioned shoulder-width apart, grip is straight, hands are between the legs. The back is arched at the lower back, the body is tilted forward, the legs are slightly bent at the knee joints. As you inhale, with a powerful effort from your legs, lift the barbell off the floor and gradually straighten your back, fully straightening up. The next lowering occurs approximately to the middle of the shin, from where a new repetition begins. You can find out more in the article about the Romanian deadlift.
You should perform each of the three basic exercises no more than once a week. For example, Monday - deadlift, Wednesday - bench press, Friday - squats with a barbell. You need to start training from the base, and then you can finish off the muscle group with isolation exercises.
For a “natural” bodybuilder, basic exercises are the only key to building a powerful, beautiful figure, but for a “chemist” it is one of the possible ones.
Basic exercises are often quite traumatic, so the main thing is technique. Ask someone to correct your technique, preferably a coach or an experienced athlete.
As I wrote above, the basics are performed with heavy weights, so five to six repetitions in one approach will be enough. The ideal weight will allow you to perform this number of repetitions with impeccable technique.
Always use sports equipment: bandages and a belt are required when performing squats and Romanian deadlifts.
