Today we want to help the novice and therefore we will discuss the theory and practice of the exercises in bodybuilding. Maybe you’ve heard of concepts like basic and insulating exercises? But you probably couldn’t or didn’t try to find out what all this meant?
For novice athletes, both the former and the latter sound like complex terminology, on which only the advanced athletes work. Actually, there’s nothing complicated here. And if you spend half an hour of your time, then most likely we will answer all your questions.
Modern gyms are crammed with various multifunctional simulators. On the one hand, this is a plus, as an experienced bodybuilder can train as she wants without limiting herself to available appliances. On the other hand, this is a minus, because the newcomer, when he first came to the gym, ended up in an unfamiliar environment, and accordingly completely lost.
Besides the simulators, in the gym you can find completely free weights (rods and dumbbells for every taste and with any color), which only complicates the situation even more.
What are we dealing with?
In addition, for the beginner athlete it is vital to understand both the theory (including types/types of exercises) and practice (purpose and technique of working with these same simulators or free weights). Without it, it is impossible to succeed in the chosen sport, whether it be bodybuilding, parse lifting or CrossFit.
Basic and isolation exercises: description, characteristics
In bodybuilding all exercises are conditionally divided into basic and insulating:
The main (multi-faceted) exercises are a type of exercise whose performance requires the work of a large number of muscles. If we need to be more precise – the work of more than one muscle. For example, when a exercise involves 2 or 3 muscle groups, it is basically. The advantage of these exercises is that they provide a load of a significant part of the body of the athlete. Several muscles and joints actively work here. This is why these exercises are the basis of most training programs for bodybuilders.
Note: There are some exceptions, in particular there are basic exercises that have never been and are never multifaceted. One of them is the lifting of the boom for biceps, popular among novice and experienced athletes. This is a classic basic exercise, but with the right technique involves only one (elbow) joint. Logically it turns out that raising the boom with the biceps should be an isolating exercise. But because of his efficiency, everyone calls him basically.
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For their part, isolating (single-sided) exercises are aimed at a thorough study of a specific muscle or muscle group. No more. Such exercises are considered auxiliary. For example, in training programs for professional athletes, you can see how several basic (multi-core) exercises are performed initially and only after that one isolation (auxiliary) is made. And they often put themselves at the end of the training.
Why is that so?
There are various reasons for this. Many just prefer to engage in complex work at the beginning when they still have a lot of strength and energy.
Note: For beginner bodybuilders It is usually recommended to concentrate on the “base” and not on the “insulation” to get maximum results. And we agree with that point of view. In practice, it has been proven that men and women when they start visiting the gym are progressing much faster in the accumulation of muscle mass, increasing strength and endurance if their training program consists mostly of basic exercises. In this case, isolating exercises are not so useful.
But still, many newcomers admit the same mistake. They are considered to be better than others, so they miss, as it seems, the boring “base” and take on the “isolation”, which is for the more advanced. Subsequently, such bodybuilding lovers are confronted with a lack of visible progress and then completely lose their motivation, since the mechanics of isolating exercises is not designed to quickly increase muscle, increase strength and Endurance. Be smarter than them. You don’t start a stewing lunch because the soup is banal, right?
List of basic and isolation exercises
To help novice athletes, we offer an up-to-date list of basic (multi-sided) and insulating (one-tier) exercises with division of muscle groups or parts of the body.
Examples of basic exercises:
For biceps
- Lifting of a bicep boom in an upright position.
- Raising dumbbells with biceps in an upright position.
- Dial horizontal lever with narrow grip.
For triceps
- Lifting of a rod from a narrow grip.
- Classic push-ups.
- Reverse pushups.
- Buckets
For shoulders
- Lifting of the boom from standing behind the head.
- Lifting of the boom in a standing up to the level of the chest
- Lifting of the Rod to the chin, in the standing.
- Lifting of the boom in the saddle.
For breasts
- Lifting of the boom from the bench to the horizontal.
- Lifting of the boom from the bench to the inclined benches.
- Lifting of dumbbells on a horizontal bench.
- Lifting of dumbbells from the bench on an oblique bench.
- Buckets with a focus on the breasts.
For the back
- Dead Traction.
- Pulling with wide straight Hyatt;
- Pulling the rod obliquely.
- Pulling the rod horizontally.
- Pulling the rod front to the chest.
Foot
- Squats with a boom on the shoulders.
- Shoulder blades.
- Lifting of toes.
- Folding and unfolding the legs in a simulator.
Examples of insulating exercises:
For biceps
- Concentrated hand folding with rods.
- Concentrated hand folding with dumbbells.
- Alternation of bending of hands with dumbbells.
- Raising dumbbells on Scott’s bench.
- Drill Hammer (bending with dumbbells).
For triceps
- French lifting of the rods from the bench.
- French lifting of a boom from sitting
- Unfolding the hands with dumbbells over the head.
- Unfolding the hands with dumbbells in a slanted standing.
For shoulders
We repeat once again that if the purpose of workouts in the initial stages is a common set of muscle mass, an increase in muscle strength and endurance, then they should consist mainly of basic (multi-core) exercises. And isolating (single-sided) exercises should be used only when there is a need for tightness of lagging muscles or muscle groups. Even the workouts of professional bodybuilders do not consist of just one “isolation”. On the contrary, the more experienced the athlete, the more respect there is to the “base”.
- Raising the boom in front of you;
- Lifting the boom with the dumbbells in front of you
- Raising dumbbells on the side in the standing.
For breasts
- Unfolding with dumbbells on a bench.
- Collecting hands in a simulator.
- Crossover of Upper Block.
- Crossover of Lower block.
For the backbone
We repeat once again that if the purpose of workouts in the initial stages is a common set of muscle mass, an increase in muscle strength and endurance, then they should consist mainly of basic (multi-core) exercises. And isolating (single-sided) exercises should be used only when there is a need for tightness of lagging muscles or muscle groups. Even the workouts of professional bodybuilders do not consist of just one “isolation”. On the contrary, the more experienced the athlete, the more respect there is to the “base”.
Hyperextension
- Lifting dumbbells from behind a head in a bench;
- Lifting dumbbells in a slanted standing.
- Lean forward with weights.
Foot
- Gak- squats
- Unfolding of the legs by sitting in the simulator.
- Folding the legs when sitting in the simulator.
- Folding the legs in the simulator.
- Lifting of fingers in sitting.
We repeat once again that if the purpose of workouts in the initial stages is a common set of muscle mass, an increase in muscle strength and endurance, then they should consist mainly of basic (multi-core) exercises. And isolating (single-sided) exercises should be used only when there is a need for tightness of lagging muscles or muscle groups. Even the workouts of professional bodybuilders do not consist of just one “isolation”. On the contrary, the more experienced the athlete, the more respect there is to the “base”.
In ending
We want to add that success in bodybuilding is not only knowledge of theory + practice of exercise. In addition to a well-developed training program, proper nutrition and good rest also play an important role here. In addition, a variety of sports medications helps to improve performance in all sports. First, these are the anabolic and androgenic steroids that are presented in a complete assortment of the website of our online store for anabolic steroids – from short testosterone propionate to prolonged nandrolone decanoate.
We wish you successful shop and productive training!
