When writing this article, the recommendations of the famous weightlifter and trainer Christian Tibado, who developed many effective training programs, were taken as a basis.
Christian Tibado classified the exercises into four main groups:
- The main exercises. This group includes the most complex exercises, during which the load falls on several groups of muscles and joints. The musculature is trained in various planes using free weights. Exercises from this category make it possible to apply the greatest weight to the trained muscle group. Due to their specificity, the main exercises are the most laborious, since they provide a high burden on the body and, in particular, on the nervous system.
One muscle group should have 1 main and 2 or 3 auxiliary or additional exercises.
- Squats with a weight on the back of the weightlifting, which are performed from the position of the foot on the width of the shoulders, the body thus has a minimum slope.
Working with the hamstrings and gluteal muscles
Thoracic muscle group and its study
Working with the posterior tufts of the deltoid muscles and the upper back
Exercises for the shoulder girdle
Exercises for the biceps and brachialis
- Bending hand grip "hammer" with turn of the wrist
- Push-ups with narrow hands setting on fitball
Above, we listed the recommended exercises, but this list is far from complete. First of all, pay attention to the main and additional exercises – use them if you need to quickly increase the power characteristics. Carrying out the two main exercises at once is possible, but not desirable because of the high stresses on the nervous system. The 1 main exercise in combination with 1 additional works better. Multi-joint exercises have a drawback, concluded that when performing work, the body adjusts and transfers the main load to stronger muscle groups. Thus, some gaps in the training of other musculature groups are created.
To compensate for this deficiency, use the auxiliary exercises.
1 exercise for muscle group
on the muscular group
- 1 main + 1 optional or
- 1 main + 1 main
- 1 main + 1 optional or
- 1 main + 1 auxiliary or
- 1 optional + 1 auxiliary
- 1 main + 1 optional + 1 auxiliary or
- 1 main + 2 auxiliary or
- 1 optional + 2 auxiliary or
- 2 additional + 1 auxiliary
Corrective exercises are used to work out small groups of muscles. Because of their low intensity, they may even not be included in the program.
Take care that one exercise does not overlap the other, that is, that the same muscle groups are not involved in such work again. An example of overlap is the options for the same exercise as a barbell or dumbbell bench press lying on a horizontal bench or on a Smith simulator. It is necessary to choose exercises that are complementary to each other, not imitation.
When choosing a set of exercises, do not forget about the possibility of overloading non-target muscle groups. For example, by choosing for leg training such exercises as reverse hyperextension, slopes with a barbell, Romanian deadlift and squats, you overload the lower back.
Even those athletes who have a well-trained lower back will not be able to perform all the exercises qualitatively, since the back muscles, having their own natural reserve of forces, will quickly expend it on the first exercises. It is for this reason that it is necessary to reasonably approach the selection of a complex of basic and additional exercises, taking into account all sorts of nuances. Only in this way will you be able to work effectively and observe the constant progress in the development of your body.
check the links to the exercises, in some places nonsense, here's an example: Lifting the bar to the chest The main muscle group exercises Lifting the bar to the chest Muscle group: Hips Exercise type: Basic Additional muscles: Caviar, Quadriceps, Lower back, Shoulders, Forearms, Trapeziums , Buttocks Type of exercise: Power equipment: Rod Difficulty: Medium