3 basic exercises in one day. Five basic exercises for gaining mass - why do they work? Mass gain base

In bodybuilding, all exercises are divided into basic and isolating. The former form the basis of this sport. Basic exercises are designed to help you gain muscle mass by shocking your muscles.

The difference between basic and isolating exercises is that when performing basic exercises, several muscles or their groups work at once, as well as stabilizer muscles.

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.

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.

Basic exercises for the back

Pull-ups

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.

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 wise to combine both options.

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 Curls

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.

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.

Basic abdominal exercises

I'll just give you a list:

Crunches

Reverse crunches

Hanging Leg Raises

Oblique crunches

Conclusion

A distinctive feature of basic exercises is that several muscles or their groups are involved in the work. Thanks to this, the athlete gets the opportunity to work with heavy weights, which is a powerful impetus for muscle growth. Performing basic exercises is a must for anyone who wants to achieve significant results.

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

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

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

Basic exercises: a guide for beginners

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

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

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

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

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

Note:

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

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

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

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

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

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

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

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

Basic exercises: technique

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

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

Note:

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

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

1. Deadlift

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

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

Well, let's get started.

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

The main workers here are (see image):

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

Starting position (see image)

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

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

Note:

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

Execution technique

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

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

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

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

What to pay attention to:

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

Note:

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

Errors

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

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

Execution options

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

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

Barbell bench press

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

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

Starting position(see image)

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

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

Execution technique

(see image):

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

Note:

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

Errors

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

Execution options

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

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

That's it, the next exercise is next...

Squat with a barbell on your shoulders

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

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

Starting position (see image)

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

1. Go to the power rack/rack where the barbell (bar with weights) is located, take a 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 place your feet shoulder-width apart, move your elbows back, squeeze your shoulder blades and tense your back muscles, look up ( 2 ) .

Execution technique

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

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

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

Note:

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

Errors

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

Execution options

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

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

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

Note:

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

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

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

Basic exercises: F.A.Q.

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

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

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

Afterword

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

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

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

Columnist for the Moscow 24 portal, fitness expert and TV presenter Eduard Kanevsky told and showed what exercises you can use to create beautiful biceps.

If a person who regularly works out in the gym is asked to show some muscle, he will immediately begin to roll up his sleeves, exposing his powerful arms, namely his biceps (while bending his arm as much as possible at the elbow joint, straining, puffing, he will demonstrate the result of many years of work).

It is beautiful high biceps, even if they are not very voluminous, that are the “calling card” of any adept at training in the gym. Everyone loves to pump their hands - from beginners to professionals, the only difference is that the professionals, who rely on their experience, have hands that really look decent. While beginners who pump their arms from workout to workout don’t really “grow” anything.

How to pump up really beautiful, as they are also called, “high” biceps?

Firstly, especially if you are a beginner, you need to remember and put into practice the main rule of “working for mass” in the gym: the basis of your training should be the so-called heavy basic exercises: barbell and dumbbell presses, squats with a barbell, lunges, various types traction exercises. They provide a general increase in muscle mass and strength. If you perform only those exercises that work no more than one or two muscles, you will not only not build up beautiful arms, but you, in principle, will not achieve a more or less good, visible result.

Secondly, you need to exercise regularly, and not occasionally. At least three times a week.

Thirdly, when working to increase muscle volume, a special diet with an emphasis on protein foods is important. As a rule, if you have taken the path of “mass”, then you need to consume up to two grams of protein per kilogram of weight per day. Ideal sources of protein are fish, poultry, lean meat, seafood, fermented milk, and egg whites.

Now let's move on directly to the exercises that help form the “peak” of the biceps. There are three of them, and they can be used both as a complex and to complement other exercises in your training cycle.

Bent dumbbell curls

One of the most “tangible” exercises for biceps. When you do it for the first time, during the execution and a few seconds after you feel such a strong pain in your biceps, as if they were about to burst from the blood rushing to them. And this is not surprising: in the starting position, your biceps experience a strong, forced stretch due to the body tilting at an angle of 30-45 degrees. In other words, your muscles are already greatly stretched in the starting position, which means that the amplitude of movement will be greater, which better works this muscle.

Under this condition, the technique of execution is important: the humerus is not allowed to rise upward (shoulder), it is strictly in a vertical position, you bend the elbow joint. At the top point, take a short pause, which will increase muscle contraction, and slowly return to the starting position. You can do the exercise either alternately or simultaneously with both hands.

Important: the weight of the apparatus should be such that you perform 12-15 repetitions; this is the ideal mode of operation for working out the biceps without the risk of injury.

Three approaches are required.

Close grip ez bar curl

An excellent exercise for working the peak of the biceps. Its feature is a narrow grip and slight rotation of the hand (pronation), which enhances the emphasis in this area. It is important that you move your elbows a little forward; you can even rest them on your body, which will allow you to perform the exercise more cleanly, without swinging and throwing the barbell up (cheating). But it’s worth remembering: in this exercise, technique is also important, so choose the weight of the weight so that you can perform at least 12 repetitions and three approaches.

Concentrated curls

Remember Arnold Schwarzenegger's hands? His high biceps resemble the cream on a cake or the peak of a mountain range - beautiful, isn't it? Arnold has always been a supporter of heavy strength training, which provides the main increase in muscle mass (including the arms, which I talked about at the beginning of the article). But it was to work his biceps that Schwarzenegger used an exercise called concentrated curls. True, he performed it a little differently than in our photo. Here is a classic version of this exercise.

Based on the name, it’s easy to guess that your task is to perform the exercise as efficiently as possible in order to concentrate the tension precisely at the peak of the biceps. To do this, rest your elbow strictly in the middle of your thigh - during the exercise, you are not allowed to move your arm at all or use your body to help. You bend your arm strictly at the elbow joint, pause at the top point, “at the peak of contraction,” and slowly return the dumbbell to its original position.

Also perform 12-15 repetitions, three sets.

There's still plenty of time before summer, and you still have the opportunity to pump up your arms and update your wardrobe with T-shirts or short-sleeved shirts.

Happy training!

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 the most effective for the development of strength and muscle mass.

As in any sport, bodybuilding training has certain features. Each athlete sets certain goals before training, and, depending on them, creates 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 basic principles that allow us to call the exercise basic:

1. With the exception of push-ups and pull-ups, all basic exercises are performed with a barbell
2. 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 developing greater effort from an anatomical point of view

The benefits of basic exercises

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

All body systems receive maximum training impact during basic exercises. Thanks to this, a maximum response is caused on their part, which leads to the greatest increase in strength and muscle mass.

There are also isolated exercises that complement the basic ones. They are used when they want to more fully work out a particular muscle group.

Basic exercises in bodybuilding and strength sports

Today there are nine basic exercises:

1. Standing or seated barbell press
2. Bench press on a flat or incline bench
3. Close grip bench press
4. Dips (possibly using weights)
5. Deadlift
6. Overhand rows or pull-ups on the bar with any grip
7. Bent-over barbell row
8. Squats with a barbell on your shoulders
9. Front Squats

These exercises are considered the basis for developing strength and mass.

In weightlifting, exercises such as the snatch and clean and jerk are actively used. As for bodybuilding, there are several non-basic exercises that also have an effective effect on arm strength. The most famous of these exercises are the French press and standing barbell curl.

Effective workouts at home

Not everyone has the opportunity to go to the gym and train with a heavy barbell or use special racks for squats and presses. But they shouldn’t be upset; with the right approach to home training, you can achieve equally impressive results. Performing the right exercises with heavy dumbbells is almost as effective as basic exercises with a barbell. Exercises such as dumbbell presses in a lying or seated position can develop strength and mass well.

In addition, to perform some basic exercises you don’t need or need to come to the gym. You can do push-ups from the comfort of your room; pull-up bars and push-up bars are available 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 training– drawing up the right training program. It is necessary to select the best exercises that allow you to maximally load the muscles. The training itself must be carried out carefully and wisely, then you will achieve impressive results. There are many athletes who have been able to develop amazing strength and gain significant muscle mass by training at home.

Is it possible to do only three exercises?

Some athletes claim that there are only three effective compound exercises: the back squat, the deadlift, and the 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 this way are involved in powerlifting (powerlifting).

This is a completely wrong view of strength sports, it is too “limited”.

The reason why many powerlifters hold this opinion is understandable, because these are the three lifts that are competitive. The goal of each of them is to lift maximum weight, which is why misconceptions arise in this regard.

By the way, during the preparatory period these same athletes use a fairly wide range of different exercises. But some time before the competition itself, they discard everything “unnecessary” and focus entirely on basic training.

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

If you are not involved in powerlifting, but in bodybuilding or other strength sports, then you definitely shouldn’t limit yourself to a basic program of three exercises.

The human body consists of countless muscles, joints and ligaments that provide it with excellent mobility. This motor system needs to be developed, and this must be done in a variety of ways so that each link is distinguished by its strength. Let's take any sport represented at the Olympic Games - only the use of a large arsenal of exercises allows athletes to achieve high results in them. An athlete's preparation should consist of both basic and auxiliary exercises.

The best way to develop strength and muscle mass is to perform basic bodybuilding exercises. You shouldn’t limit yourself to just three of them, use the entire arsenal, this is the only way you can effectively develop your body. Naturally, we are not talking about one training session, but about a training program that includes activities of various types. If necessary, supplement the program with additional exercises. As already mentioned, proper training consists of performing basic exercises, with the help of which the body’s abilities are comprehensively developed, and auxiliary exercises that need to be used to work on individual muscle groups. These could be exercises that help additionally work the abs, lumbar region, and any other lagging muscles.

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

Muscle structure and basic exercises in bodybuilding

It is necessary to very clearly know the area of ​​influence of basic exercises, which muscle groups are involved when performing them. You need to know the structure of a particular muscle group in order not to just say to yourself and others: “Yes, such and such an exercise affects such and such a muscle.” You need to have a good understanding of muscle anatomy and a clear understanding of 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 the deltoid muscles, which consist of an anterior, posterior and lateral bundle. The shoulder girdle also includes the trapezius muscle, or rather only the upper part of the trapezius. 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), raises with dumbbells while standing (the main load falls on the side beams, the secondary load on the front and rear), pulling the barbell to the chin with a narrow grip (top of the trapezius), raising the shoulders with arms down, holding the barbell or dumbbells (top of the trapezius).

2) Rib cage. It is based on the pectoral muscles and the serratus muscle. The most effective exercises are: bench press with a wide grip in a lying position on a horizontal bench (increasing the total mass of the 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 parallel bars (external and lower pectoral muscles).

3) Back. Consists of the latissimus muscles (wings), the erector spinae muscles and the lower part of the trapezius muscle. Basic exercises: wide-grip rear pull-ups (widening the top of the wings), bent-over barbell rows with a close and medium grip (outer part of the latissimus muscles), one-arm bent-over dumbbell rows (working the lats), seated pull-downs with a close grip to the stomach (lower lats and general development of the spinal muscles) and deadlift (spinal extensor muscles).

4)Hands. Their structure is known to every athlete; they consist of the forearm, biceps and triceps. The main exercises: close-grip barbell press on a horizontal bench (triceps), dips (triceps), French press (triceps), seated dumbbell curls (biceps) and standing curls with a barbell or dumbbells (biceps).

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

6) Press. The press itself is the rectus abdominis muscle, which can be divided into two sections: upper and lower. In addition, the abs are made up of oblique muscles. Key Exercises: Supine Curl (Upper Abs), Roman Chair Curls (Upper Abs), Leg Raises (Lower Abs), Flat Tucks (all rectus) and Crunches with Torso Curls or Leg Raises (Obliques) muscles).

Basic exercises in bodybuilding: Newbie mistakes

Many of those who are just starting their journey in bodybuilding make the same mistake, namely, they almost completely ignore basic exercises and focus all their attention on isolated exercises. Moreover, almost all of them have only some general and rather vague idea of ​​what isolated exercises are. Such athletes come to training and spend all their time moving from one auxiliary exercise to another. Naturally, they think that I’m doing everything right and expect 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’s training method in some specialized magazine, immediately begin to practice it. But we must understand that they are at the initial level of development, and the training plan described applies to professionals, and only a few will be able to withstand it. Most novice athletes understand this only over time and begin to look for other ways. Sooner or later, they all come to the realization that basic exercises are the basis of any training.

Testosterone

Due to the fact that when performing basic exercises in bodybuilding or other strength sports, several joints are involved in the work at once, as a result, more testosterone is produced.

The term testosterone does not mean various stimulants, but what our body naturally produces. Testosterone– a male hormone, almost all athletes consider it the main muscle builder. In other words, the more hormone our body produces, the better good muscle mass is built. In addition, the amount of fat in the body is significantly reduced.

Research has revealed a number of important factors that need to be taken into account during training in order to achieve the production of more testosterone. First of all, it is produced while working with weights. Its amount depends on the intensity of training and the volume of muscle mass that was stimulated. That is, lifting a lot of weight in itself will not do anything. For active testosterone production, workouts must be varied; muscles must be influenced by different methods, and not just by lifting heavy “iron”. As already mentioned, the main factor is gaining muscle mass; let’s dwell on this point in more detail.

There is a very simple relationship: if during training, muscle mass is stimulated to a considerable extent, then testosterone will be produced in increased quantities. It is for this reason that basic exercises naturally stimulate an increase in hormone levels, since they affect several joints at once. A special study was conducted in which participants performed bench press and squats with a barbell. Testosterone levels increased in both conditions, but higher levels of production were recorded with squats, since this exercise stimulates several muscle groups.

A very successful example can be given - weightlifters competing at the Olympics. They produce simply gigantic amounts of the hormone. Therefore, beginners should spend more time on deadlifts, squats and other basic exercises, rather than spending almost the entire workout on isolated biceps or leg muscles.

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

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

So, one main conclusion can be summed up: if the basis of your training is compound exercises, then you do not have to worry about the fact that your body will secrete too little testosterone. Everything will happen exactly the opposite.

When working out in the gym, pay attention only to yourself. You don’t have to think about the fact that someone training next to you is looking at you and evaluating how you train. The most optimal training duration is considered to be 40-50, including warm-up; you should not spend more than this time in the gym. Between approaches you need to rest for 1-2 minutes; longer breaks can be harmful to the body. You need to exercise several times a week, it is best to train 3 times a week, but no more. And don’t forget: growth in strength and mass occurs not during exercise, but during rest and sleep.

The number of approaches and repetitions in them depends on your goal. If you want toned muscles, then do 4-6 sets of 7-13 repetitions. Do not do more than this, this is too much stress for the muscles, as a result they can simply burn. The working weight should be such that during the last repetitions you apply maximum effort.

Exercises such as squats and deadlifts are best performed with a regular bar, without weight, in the beginning. 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 incorrect. Without doing basic exercises, your progress will be very slow and minimal.

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

If you have any questions, do not hesitate to approach any experienced athlete in the gym and ask them. Most bodybuilders are open people who are happy to advise and explain to beginners all controversial issues.

A different opinion about basic bodybuilding exercises

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

Many famous bodybuilders, in all their years of training, have never done basic exercises, and, nevertheless, achieved amazing muscles. They performed completely different exercises and with different equipment, for example, the barbell was replaced with heavy dumbbells, and instead of squats they trained on a machine. Thus, everyone decides for themselves how necessary these exercises are.

There are different types of exercises in bodybuilding, which can be divided into:

• multi-joint– work with a barbell, free weight, body weight;
• isolated– work on simulators, blocks, frames.

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

The classic basic exercises in powerlifting are:

There are more basic exercises in bodybuilding; a complete list of basic exercises by muscle group in bodybuilding is presented below.

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.

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).

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.

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.

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.

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.

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.

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.

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.

already described above

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.

This exercise perfectly develops the calf muscles. You can perform it both sitting and standing. To achieve the best result, it is wise to combine both options.

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.

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.

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.

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.

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.

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.

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.

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.

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 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.

Basic exercises and technique - Video