In most cases, strength fitness is aimed at increasing muscle mass, but not all healthy lifestyle fans know which exercises are best suited for this. From experienced bodybuilders, you can hear the advice to “do the base”, but what is this mysterious base and how to do it correctly? In gym goer slang, “base” refers to a specific type of exercise that’s ideal for building muscle and has many other benefits.
What fitness exercises are called basic
During the execution of each movement, certain muscles are involved in the work. If the load falls on only one muscle group, the fitness exercise is called isolating, otherwise it is considered basic or multi-joint. A key feature of basic exercises is a pronounced effect on the hormonal background and the growth rate of muscle fibers. In modern fitness, there are several multi-joint exercises: squats, deadlifts, lunges, bench press, pull-ups, and so on.
The role of multi-joint exercises in strength fitness
The base has many compelling benefits that make this category of exercise indispensable for weight training and fitness. Among them are the following advantages:
- increased energy expenditure, forcing the body to actively burn fat cells. In parallel, there is an increase in muscle mass, which ensures a harmonious study of the figure;
- symmetrical development of muscles. It is achieved due to the uniform distribution of the load;
- increase in the speed of the nervous response. Aspiring athletes need to work hard to improve the connection between the muscles and the brain, for which basic fitness exercises are ideal;
- a good appetite. During the period of work on the mass it is very important to eat a lot of protein foods, but not all bodybuilders like to eat. Regular performance of multi-joint exercises solves this problem;
- great libido. Nice side effect.
The relationship of basic exercises and fitness training for mass
Scientists from different countries have repeatedly conducted studies in which one group of athletes received testosterone injections, while the rest got a placebo. The results of these experiments prove that strength training does help build muscle, but hormonal levels are a key factor. If you are looking for a significant increase in muscle mass, stimulate the synthesis of anabolic hormones with the help of special exercises.
The production of testosterone and growth hormone increases if several muscle groups are loaded during a fitness workout. It is desirable that different muscles are involved in the work at the same time, so the best assistant to a bodybuilder is multi-joint exercises. When they are performed, the load is evenly distributed between several parts of the body, the cardiovascular, nervous and respiratory systems, which provides the desired hormonal response. The optimal number of repetitions is 5–7 per approach, it is recommended to use weights to increase the load.
Description of the basic exercises on the base for a healthy lifestyle fan
Many fitness fans who decide to master multi-joint exercises start with squats. This seemingly simple movement is often performed in everyday life, because we have to get up and sit on a chair several times a day. When an athlete squats, most of the muscles are included in the work, with an emphasis on the quadriceps, calves, buttocks, back and abs. To increase the load, a bodybuilder can take a barbell, holding it on his shoulders or in front of him, dumbbells or kettlebells. You can squat without weights, on two or one legs, with partial or full amplitude.
A special frame, which can be found in every sports club, will help you master the technique of performing this fitness exercise. This device allows you to use a small working weight, fully involving all the muscles. When doing squats, work your buttocks so as not to overexert your legs.
A weight training program should also include deadlifts. In the classic version, it provides a powerful effect on the body and a detailed study of small muscle groups. The effectiveness of the deadlift is so great that if you refuse the rest of the exercises, you will still achieve noticeable muscle growth.
The movements underlying the deadlift are usually performed by carrying heavy loads and lifting large objects from the floor. By doing this exercise regularly, you will protect yourself from household and sports injuries. Beginner athletes are advised to work out the technique with the help of special stands that help maintain the correct position of the back and hips. Over time, you will be able to move on to lifting weights from the floor and master other versions of the exercise: Romanian deadlift on one or two legs, with straightened knees, with dumbbells or kettlebells instead of the usual barbell.
Lunges are the third multi-joint exercise on which mass fitness is based. A similar movement is made when climbing a ladder and stepping over an obstacle, so even beginners do not have any special problems with mastering the technique. Externally, the exercise looks like a wide step forward with an accompanying squat, with both knees bent at a right angle. When you master the basic version, diversify the training complex with other versions of lunges: static, dynamic, stepping up, moving down, and so on. Don’t forget to use dumbbells or a barbell.
The above exercises form the basis of the training complex for building muscle. Many other fitness exercises can be added to them, including bench presses in the standing and lying positions, pull-ups, barbell rows and so on. All of them are suitable for beginners, as they have several options of varying complexity and provide a rapid increase in physical performance.