When a novice athlete comes to the gym, he wants quick and visible results. For this, beginners may pay too much attention to isolating exercises, considering them more effective Buy Steroids in UK. However, at the initial stage, a correctly formulated base complex will be much more effective for building muscle mass.

Who needs basic exercises?

Basic, or multi-joint exercises involve not one muscle group, but immediately how much. In some of these bundles, almost the entire body works. The advantage of training based on basic tasks is that they are suitable for people with different physiques and levels of training. Beginners will appreciate their effectiveness in achieving their main goal - the gradual strengthening of muscles and the development of technology Steroids UK Shop. Experienced athletes can use this type of training during a period of reduced stress.

This approach is also good for those who do not have time for intensive training for individual muscle groups. At the same time, the resulting load contributes to the harmonious development of the whole body.

Benefits of Multi-Joint Exercise Training

The benefits of strength fitness based on basic exercises include the following:

  • classes of this type accelerate metabolism;
  • power load contributes to the growth of endurance, muscle strength, improve coordination of movements;
  • muscle development occurs evenly and symmetrically;
  • basic exercises contribute to the formation of testosterone, on which the rate of muscle growth directly depends;
  • Strength training of this type is quite energy-intensive, so they can quickly get rid of excess subcutaneous fat.

The rules of power fitness in the hall

Compliance with several simple rules will help to make classes on power simulators more productive.

  1. You need to train 3-4 times a week.
  2. You need to start the training with a warm-up to prepare the ligaments, joints and muscles for the upcoming load and make the lesson more effective. The warming complex may consist of a jog. You can perform several exercises from the main part of the workout without weight.
  3. It is enough for beginners to include 1-3 basic elements in the complex of the main muscle groups in the complex.
  4. As weights are used dumbbells and barbell Steroid Shop №1 in Australia. Weight is selected individually, but always in such a way that the final repetitions of the last approach are difficult.
  5. A beginner can perform 2-3 sets of 10-12 times. As mastery grows, you can increase the number of tasks, sets and repetitions.
  6. Rest between sets should be no more than 90 seconds, for deadlift - 3 minutes.
  7. In order not to get injured, and also not to reduce the load, it is important to follow the technique of the element. Do not chase the number of repetitions at the expense of clarity of movement.
  8. Reduce pain after power Fitness training is possible by completing a hitch and a stretch. This part of the training helps to develop flexibility and reduces the amount of lactic acid in the muscles, which causes unpleasant sensations.

Basic exercises for the whole body





Although several muscle groups work in multi-joint exercises, a certain part of them gets a more thorough load than the rest Buy Steroids Online for Bodybuilding. By including several of these tasks in the training program, you can work out the whole body at once.

  • Muscles of the back.

Inclined thrust:

  1. stand straight, feet shoulder-width apart, knees bent slightly;
  2. put the bar on the floor in front of you, bend over, grab the bar;
  3. raise the bar, not fully unbending: arms are straight, the torso angle is not more than 30 ;
  4. pull the bar up to the waist level: the movement should be due to the strength of the back muscles;
  5. give up.


  1. the initial posture is the same as in the previous exercise;
  2. bend to the barbell, bend your legs slightly, bend your back in the lower back;
  3. grab the bar with a wide grip;
  4. to bend, sliding the barbell over the legs;
  5. lower the bar.
  • Pectoral muscles.

Bench press:

  1. performed lying on a bench: legs rest on the floor;
  2. take the bar with a direct wide grip and place it on the chest;
  3. straighten your hands, pause;
  4. lower the bar slowly without touching the chest with a shell.

By changing the angle of the bench, you can vary the load on the chest.

Push-ups: the basic variation of the element, performed from the floor, contributes to the development of the upper body. It is enough for a beginner to push out 5-12 times.

  • Muscles of the shoulders.

Dumbbell Breeding:

  1. stand straight: legs slightly wider than shoulders, arms with dumbbells hanging along the body, elbows slightly bent;
  2. smoothly spread the dumbbells to the sides;
  3. keep your back straight, pause at the top point;
  4. give up.

Army Bench:

  1. sit on a bench with support for the back;
  2. position dumbbells at shoulder level, bend your arms at the elbows, unfold your palms from yourself;
  3. straighten your arms up;
  4. return to starting position.
  • Press.


  1. performed lying down: straight arms are exactly under the shoulder joints;
  2. legs are straight, socks rest on the floor;
  3. body from shoulders to heels stretched in a straight line;
  4. hold the pose for 10 to 60 seconds.

Simpler options are a strap on your knees or resting on your forearms. Advanced athletes use more complex variations of the bar: dynamic, lateral, with a raised leg or arm.

Raising legs on the bar:

  1. performed in the hanging: legs must be raised to a right angle with the body;
  2. slowly, as you exhale, lower the limbs.

Side twists:

  1. lie on the floor, bend your legs at the knees, hands behind your head, elbows spread apart;
  2. perform twisting of the body: simultaneously stretch your elbow towards the opposite knee;
  3. to fall to the floor;
  4. repeat the other way (perform at a fast pace).
  • Arm muscles (biceps and triceps).

Biceps curl:

  1. sit on a bench, take a dumbbell in your hand with a back grip;
  2. bend your arm at the elbow;
  3. unbend, lower the dumbbell.

Back push ups:

  1. stand with your back to the bench, lean on it with your hands;
  2. lower the body, straighten the legs in front of you;
  3. bend your elbows, lower the body;
  4. straighten your arms.

French bench press:

  1. lie on the bench face up: legs rest on the floor;
  2. arms with a bar straighten up at chest level;
  3. bend your elbows slowly, lower the projectile behind your head;
  4. raise the bar.

Narrow grip pull-ups: performed on the bar with a distance between the palms of not more than 5 cm Steroids store in UK. Beginners can be pulled in the gravitron.

The basic option is squats with a barbell. They help to pump not only the legs, buttocks, but also the abs. The bar neck is located on the upper back and shoulders. You can start by crouching with an empty bar, gradually increasing the load.

Beginner Training Plan

Muscle growth is provided by increasing power loads. In this case, it is necessary to allow muscle fibers to recover. Therefore, the optimal schedule is when fitness training is practiced every other day. In this case, the weekly plan will include three days of training.

Day 1:

  • bench dumbbell press - 3 sets of 12 times;
  • bench press lying - 4 sets of 6-8 times;
  • army bench press - 3 sets of 10-12 times;
  • lifting legs in the hang - 3 sets of 10-12 times;
  • reverse push-ups - 3 sets of 10-12 times.

Day 2:

  • deadlift - 5 sets of 5-12 times;
  • draft on a slope - 4 sets of 8-10 times;
  • wide grip pull-ups - from 4 times to muscle failure;
  • bending the arms for biceps - 3 sets of 10-12 times.

Day 3:

  • leg press - 4 sets of 10-20 times;
  • squats with a barbell - 5 sets of 3-12 times;
  • Standing on toes - 4 sets of 15-40 times.