Basic training: exercises and techniques for their implementation

Basic training plays a big role in building a beautiful body. Unfortunately, many novice athletes do not pay due attention to their training programs, which is why they still cannot achieve the desired results. In the article we will talk about the principles of compiling a basic training for the mass, as well as give some useful tips and tricks.

The basics

Before creating a basic training program, it is necessary to begin to understand the basics of mass gain. If you set out to gain some muscle, you should consider the following rules:

1. Train in a well-designed program 3 times a week.
2. Eat right.
3. Spend enough time sleeping and recovering.

Now let's look at all these points in more detail.

Training split

Three-day split is a classic scheme, according to which the majority of visitors to gyms and fitness centers train. You should do it 3 times a week: on Monday, Wednesday and Friday (or on Tuesday, Thursday and Saturday). On each training day, 2 muscle groups are worked out: the first day is allocated, for example, for training the chest and triceps; the second for the back and biceps; the third is for shoulders and legs.

In the event that you do not have time to recover, you can do it 2 times a week.

Before starting sports, it is advisable to consult a doctor and a professional trainer.

Before each basic training, it is necessary to conduct a full-fledged workout. Many beginner athletes openly neglect it, arguing that it takes away time and energy that can be spent on a training session. If you are of the same opinion, then think that this is worse: spend 5-10 minutes on a warm-up or spend 2-3 months on treating an injury that you received due to the lack of this warm-up?

The basis of training is basic exercises. During their execution, several muscle groups work at once. The main basic multi-joint movements are: bench press, deadlift and squats with a bar. We will describe them in more detail below.

Bench press

Bench Press - A basic exercise for the top of the body. As a rule, it is performed first in training chest muscles. In addition to pectoral, triceps and deltoid muscles are indirectly included in the work.

Technique of execution:

1. Lie on a horizontal bench. Take the bar in such a way that when lowering the neck the forearms look perpendicular upwards. Do not put your hands too narrow, as the triceps will take the main load. Using a partner, lift the bar off the stand and lock it directly above you. This will be the starting position.
2. While breathing in, slowly lower the bar until you lightly touch the chest. Take a short pause.
3. While exhaling, squeeze the barbell to the starting position. Perform movement only with the efforts of the muscles of the chest.
4. Do the required number of repetitions.
5. After completing the approach, carefully place the bar back on the rack.

Deadlift

This is a basic strength exercise, which is usually performed on the "back day". It is aimed at working out the muscles of the lower back, indirectly, quadriceps, hind muscles of the thigh, calf, trapezius, gluteal muscles are included in the work. Deadlift is a very effective, but at the same time very traumatic exercise. It should be performed as technically as possible, the weight must be increased gradually and slowly. People who have problems with their backs should better discard it.

Technique of execution:

1. Select a working weight and stand in front of the barbell.
2. Keeping your back as straight as possible, bend your knees, bend over and take the projectile with a medium straight grip (shoulder width). This is the starting position. Note: if you are uncomfortable holding the bar with such a grip, choose another or use wrist straps.
3. As you exhale, holding the projectile tightly, begin to rise, straightening the torso. At the top point, push out your chest and tighten your back, pulling the shoulder blades back.
4. By inspiration, gently lower yourself to the starting position, bending the legs in the knee joint. In no case should you round your back!
5. Repeat the exercise the planned number of times.

Squats

This is a basic exercise for working out the muscles of the legs.

Technique of execution:

1. In the squat rack, set the bar of the bar just below shoulder level. Choose a working weight, stand under the shell so that the neck is slightly below the neck.
2. Take a small step from the rack. Legs should be shoulder width apart. Keep your head slightly up all the time. This is the starting position.
3. As you inhale, begin to squat slowly until the angle between your calves and hips is 90 degrees. Try not to let your knees go beyond the level of the thumb, as in this position they will receive an undesirable load.
4. As you exhale, return to the starting position.
5. Do as many repetitions as you need.

Women's workouts

Women's basic training in many ways is similar to men's. In fact, the principles are the same: three workouts per week, obligatory warm-up, proper nutrition, good sleep, etc. The only difference is that women will have several times less working weight than men, because of the peculiarity their anatomy.

Girls also should not forget that the menstrual cycle greatly affects the health of the body, its endurance and general condition. If on critical days you feel bad, then for this period of time you better give up sports activities. If you feel normal, you can go to training, but it’s better not to take too much weight and slightly reduce the intensity. On critical days, you should devote more time to cardio exercises and stretching (stretching).

As in the case of training for men, women need to undergo a medical examination and consult with an experienced trainer before starting classes in the gym.

Nutrition

A well-designed diet in the basic training program for men plays the same important role as, in fact, the exercises themselves. This applies to all athletes: those who train for mass, and those who want to get rid of excess body fat. You can go to the gym at least every day, doing 1000 repetitions there per press, but if your diet consists of buns, sweets and fatty foods, then do not even hope to ever see a slim and fit figure in the mirror.

First you need to figure out who you are by type of physique: ectomorph, endomorph or mesomorph. For each of the three types, daily calories will be different. Ectomorphs naturally have a very fast metabolism, which is why it’s quite difficult for them to gain mass. Their nutrition should be high-calorie and intense. Endomorphs, on the contrary, are more prone to fullness, and therefore it is enough for them to add a little more carbohydrates to the diet than usual, so that their mass goes up.

In any case, no matter what physique you have, there should be enough protein, complex carbohydrates and fats in your diet. In addition, do not forget about vitamins and other nutritional supplements.

Sleep and recovery

Heavy basic training takes a lot of energy and exhausts your body. That is why all visitors to gyms must definitely get enough sleep and give their body a rest from working with iron. If this rule is not observed, then the person will quickly drive himself into a state of overtraining.

Someone might say: “But many famous bodybuilders train every day! And they don’t know anything about overtraining!” This is true, but one fact should be taken into account: all professional bodybuilders sit on pharmacology, which helps them recover many times faster.

Training program: video

You already know about the basic principles of basic training and the main basic exercises. But we did not pay attention to another important topic, namely the training program. We bring to your attention video tutorials that show training systems for men and women in detail.

Basic training in the hall for a beginner (the first part of three) is presented below.

The technique and features of the basic exercises are shown in the next video. A professional trainer explains in detail all the nuances of their implementation.

Basic training for girls is presented below. The list of exercises shown in the video and the technique of their implementation will help to achieve the desired result as soon as possible.

On this we can end our article. Now you know how to draw up a basic weight training program in the gym. We hope that this information was useful to you and you learned a lot of interesting facts. We wish you success in training!