Basic training is a training that focuses on the development of large muscle groups. As a rule, during basic training all or almost all the muscles of the body are worked out: arms, legs, back, chest, press. Basic training is mainly built around exercises with a barbell and on a crossbar, to a much lesser extent – weights and dumbbells, and almost no exercise equipment is used.
The basic exercises include squats with a barbell on the back and shoulders (front squats), bench press on a horizontal and inclined board, soldiers bench press, push-ups on the bars, jerk, push, deadlift (classic, sumo, Romanian), pull-ups, bench press dumbbells from the shoulders and work with weights.
The basis of the training program consists of the Big Three exercises: bench press, deadlift and squatting.
Basic training consists of a complex of 5-8 exercises. Small muscle groups (forearm, lower leg, hand, trapezium, biceps) do not train separately. Basic training is the opposite of the split-system, when one or two muscle groups are worked out in one lesson. She is practiced in powerlifting, in the initial stages of bodybuilding, as well as some bodybuilders on a regular basis (Brooks Kubrick).
The benefits of basic training:
Disadvantages of basic training:
According to the basic program it is not recommended to practice more than 4 hours a week. In powerlifting is 3-4 workouts lasting 40-70 minutes, in bodybuilding – the same.
Performing basic exercises is mandatory, since it is when performing them you can work with large weights, and this in turn gives impetus to the growth of muscle mass.
Basic exercises are the leaders of the most effective methods for increasing strength and muscle growth. To develop harmonious muscles in the workout program, all basic exercises must be properly balanced.