Every man wants to own a powerful torso, beautiful posture and harmoniously developed musculature. Beginners are seriously mistaken when trying to repeat the program for professional bodybuilders. This is an ineffective and even dangerous strategy for beginners. First you must master the technique of performing basic exercises and build a training program based on them. When the muscular system becomes stronger and more prepared, it will be possible to move on to complex elements.
Regardless of sports seniority, muscle growth is primarily affected by basic exercise. Therefore, in this article, we will explain why “base” is so important?
What is included in the basic exercises for all muscle groups?
First of all, this includes force movements, during which several muscle groups work simultaneously. Basic basic exercises have a distinctive feature: plurality. For example, isolation exercises are used for relief and give the desired shape, but not volume.
It is also worth paying attention to testosterone, one of the most important hormones for men, on which depends not only muscle development, but also secondary sexual characteristics.
A variety of exercises affect the human body.
The more muscles are incorporated into work during exercise, the more they affect hormone production.
When there are more hormones in the blood, muscle mass is added faster. In addition to workouts, pay attention to nutrition and recovery as well.
What is the importance of growth hormone production?
An experiment was recently conducted in the UK, involving 40 men aged 19 to 40 years. For 10 weeks, 20 of them were injected daily with testosterone and others with a common pacifier, a placebo. At the same time, some of the subjects actively practiced sports, and the other part did not.
The result was that men who exercised regularly and received growth hormone injections gained more lean muscle mass than those who also exercised but only received a placebo. However, the mass was added even to those who did not exercise at all, but received a dose of testosterone. Therefore, muscle gain causes more male hormone than training.
Merits of the core exercise
Musculature and slimming. The execution of the base requires a significant amount of energy. Therefore, glycogen is used intensively during the class and, at the end of the training, the “regeneration” of the body’s resources and energy recovery due to fat mass is activated.
Increased appetite. As a result of time-consuming activities, metabolism is significantly accelerated and appetite increases, which is especially important for ectomorphs.
Increased libido. With the increase of testosterone, sexual desire also increases respectively.
Aesthetic. The base contributes to the construction of many muscles of the body, which has a beneficial effect on the figure.
Strengthen the connection between muscles and brain. Frequent, time-consuming basic exercise substantially improves performance between brain neurons and muscles, which ultimately improves training efficiency.
Special attention should be paid to the famous “troika”. These are bench Press, squats and deadweight.
The best basic exercises: execution techniques and useful tips
Horizontal bench Press
Rightly so, this is the most popular base exercise. Simultaneously develops the muscles of the chest, the anterior bundle of the deltas and triceps.
Lower to the bench, remove the bar by gently lowering it to the chest, down to the chest tighten it up, straighten your elbows.
During the bench Press, the fingerboard must move strictly vertically.
Try using only the pectoral muscles. Firmly rest your feet on the floor and do not remove your back from the bench. All movements are made smoothly and without long pauses. The grip should be wider than the shoulders.
Dead weight
It is suitable for both the development of the muscle group of the back and the back of the thighs.
We raise the bar to the level of the waist. The back is flat, with a slight deflection in the lumbar area. The pull should occur with the help of the legs and only at the level of the waist we activate the pull with the back. The fingerboard should slide over the hips. Lowering your back should not bend your knees more than 90 degrees.
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Squat
It develops quadriceps, lumbar and Cortex muscles well. It also actively involves the buttocks, calf muscles and even abdominals.
We put the bar behind the head, placing it in the trapeze. Slightly bent at the bottom of the back, remove the bar from the racks and lower. The back is flat. Knees should not go through socks. At the top point, you should not extend your knees to the end.
Pull the bar to the strap on the tilt
Another decent basic muscle building exercise that well develops the broad back muscles (“wings”).
We lean on the bar, take the fingerboard. Grab a little wider than your shoulders. Without changing the inclination, lift the bar to the lower abdomen. Then lower the bar, gently straightening your arms. Try to use your back muscles. When climbing, work only with “wings”.
Note a slight deviation in the lower back and straight back.
The best basic exercises: execution techniques and useful tips
Army banking Press
We sit on the bench, take the bar a little wider than the shoulders, raise the fingerboard to the line of the upper chest. Gently lift the bar until the arms are fully straightened and in the same way return to the original position.
The bench Press is performed both in sitting position on the bench and standing.
During lifting, the tuning fork should not end behind the head too far.
Basic program example
This complex (training program for gaining mass) is called basic, as it is suitable for many athletes. It has 3 tasks: increase muscle mass, strengthen ligaments, increase muscle strength indices. It is done separately and lasts about 2 months.
The complex is considered basic for 5 reasons:
there are 3 workouts per week, as most people do so many times. In addition, 3 classes in 7 days are enough to develop muscle and increase strength;
there is a division of muscle groups: legs-shoulders, chest-back, arms. This distribution is considered classic and the most proven. This option is suitable literally for everyone;
the main part of the complex exercises is basic. This includes only the most useful simulators;
the complex is designed not only for beginners, but also for experienced athletes. The only thing to have to complicated;
you can use a special calculator that tells you how much weight you should work on specific exercises. It is not implied to work on exercise machines (exclusively free weight).
Basic exercises for men for mass and strength
First training (legs-shoulders)
In the training program for the mass set, the 1st training consists of the following points:
heating (5 min);
exercise “hyperextension” (3 sets of 10-15 times);
squats with bar (3-5 sets of 6-10 times);
Leg press with a simulator (3-4 sets of 8-12 times);
dead weight on stretched legs (3-4 sets of 6-10 times);
Bench Press from chest in standing position (3-4 sets of 6-10 times);
Bench Press with dumbbells in sitting position (3 sets of 8-12 times);
Mahi with dumbbells on the sides (3 sets of 10-15 times);
Engage (5 min).
Second training (back-chest)
The following exercises for the second training of the mass gain training program:
heating (5 min);
lifting of the lower extremities to a stop (3 sets of 15-20 times);
Classic bench Press in reclining position (3-5 sets of 6-10 times);
chest pulls with a wide grip (3-4 sets of 6-15 times);
Bench Press with dumbbells in supine position angled upwards (3 sets of 8-12 times);
divorces with dumbbells angled upwards (3 sets of 10-15 times);
pull rod when tilting (3-4 sets of 6-10 times);
thrust of the horizontal part (3 sets of 8-12 times);
Jersey with dumbbell in reclining position (3 sets of 10-15 times);
Engage (5 min).
Third training (biceps-triceps)
Heating (5 min);
exercise “hyperextension” (3 sets of 10-15 times);
twists on an inclined bench (3 sets of 15-18 times);
bar push-ups (3-4 sets of 8-15 times);
French press with dumbbells in the supine position (3 sets of 10-15 times);
Upper Block arm extension (3 sets of 10-15 times);
pull-UPS on the reverse grip (3-4 sets of 10-15 times);
bending arms with dumbbells “Hammer” (3 sets of 10-15 times);
bending of arms with dumbbells in sitting position at an angle (3 sets of 8-12 times);
Engage (5 min).
Decipher the training program to gain mass
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