Exercises. Basic Knowledge

Which exercises to include in a workout program? How many exercises should you do for each muscle group?

Most gym-enthusiasts don't think about which exercises to perform, in what order, how many, and for what purposes. As a result, they end up doing what's easier, and consequently, they don't see any meaningful results from their aimless efforts. So let's now discuss the different categories of exercises and how to incorporate them into your training process based on your goal (strength or muscle mass).

Training frequency in general and the frequency of targeting specific muscle groups is determined by your goal, recovery abilities, and, of course, your life circumstances.

Content:

1. Splits for Strength Development

2. Splits for Muscle Building

3. Exercise Categories

4. List of Exercises by Muscle Group

5. Number of Exercises for Each Muscle Group

6. Rest Between Sets

7. Exercise Schemes

8. Exercise Order

Splits for Strength Development:

When working on strength, you primarily train your central nervous system (CNS). The CNS requires longer recovery time after intense training, so this program requires more rest time.

Strength is a developed skill. You learn to efficiently use the muscles you already have. The more you practice a movement, the more muscle fibers you engage, and the stronger you become.

For strength training, you need to train frequently while allowing for proper recovery. The following workout schemes have shown the best results:

A: Full Body

Day 1: Full Body

Day 2: Rest

Day 3: Full Body

Day 4: Rest

Day 5: Full Body

Day 6: Rest

Day 7: Rest

B: Upper/Lower

Day 1: Lower Body

Day2: Upper Body

Day 3: Rest

Day 4: Lower Body

Day 5: Rest

Day 6: Upper Body

Day 7: Rest

C: Upper/Lower/Full Body

Day 1: Lower Body

Day 2: Rest

Day 3: Upper Body

Day 4: Rest

Day 5: Full Body

Day 6: Rest

Day 7: Rest

D: Presses/Pulls

Day 1: Quadriceps + Pulls

Day 2: Chest + Shoulders

Day 3: Rest

Day 4: Quadriceps + Pulls

Day 5: Rest

Day 6: Chest + Shoulders

Day 7: Rest

Splits for Muscle Building:

When training for muscle mass, high frequency is not necessary. It is sufficient to work each muscle group twice a week. As muscles recover faster than the CNS, you will need 2-3 rest days.

E: Antagonist Workouts

Day 1: Chest/Back

Day 2: Rest

Day 3: Biceps/Triceps

Day 4: Quadriceps/Hamstrings

Day 5: Rest

Day 6: Front and Middle Deltoids/Rear Deltoids

Day 7: Rest

F: Exercise Type Workouts

Day 1: Knee-dominant exercises

Day 2: Horizontal presses and pulls

Day 3: Rest

Day 4: Hip-dominant exercises

Day 5: Rest

Day 6: Vertical presses and pulls

Day 7: Rest

G: Synergist Workouts

Day 1: Knee-dominant exercises

Day 2: Pulls (back, biceps, rear deltoids)

Day 3: Rest

Day 4: Hip-dominant exercises

Day 5: Rest

Day 6: Presses (chest, triceps, shoulders)

Day 7: Rest

H: Upper/Lower

Day 1: Lower Body

Day 2: Upper Body

Day 3: Rest

Day 4: Lower Body

Day 5: Rest

Day 6: Upper Body

Day 7: Rest

Splits for hypertrophy: Splits for achieving definition do not differ from the ones mentioned above. The only difference lies in diet and specific methods, which can be discussed separately.

Exercise Categories

Exercises can be divided into 4 categories:

• Main Exercises: Weight-bearing exercises, foundational movements that target multiple muscle groups and joints. Maximum weight and maximum load on the body and central nervous system (CNS).

• Additional Exercises: Similar to main exercises but with less load on the body and CNS.

• Assisting Exercises: Isolation exercises, exercises performed on machines.

• Corrective Exercises: Exercises designed to address muscle imbalances or strengthen weak areas.

List of Exercises by Muscle Group

QUADRICEPS

- Main: Standard Squat, Front Squat

- Additional: Lunges, Scissor Squats, Leg Press, Dumbbell Squats

- Assisting: Hack Squats, Step-ups, Leg Extensions

- Corrective: Band Leg Extensions

HAMSTRINGS/GLUTES

- Main: Romanian Deadlift, Conventional Deadlift, Sumo Deadlift, Wide-Grip Deadlift

- Additional: Barbell Hip Thrusts

- Assisting: Reverse Hyperextensions, Leg Curls

- Corrective: Swiss Ball Leg Curls, Band Leg Curls

CHEST

- Main: Bench Press, Parallel Bar Dips, Decline Bench Press

- Additional: Incline Bench Press, Dumbbell Bench Press, Barbell Bench Press

- Assisting: Cable Chest Flyes, Pec Deck Flyes, Chest Press Machines

- Corrective: Push-Ups

BACK AND REAR DELTS

- Main: Various Pull-Up Variations, Bent-Over Rows, T-Bar Rows, T-Bar Rowing

- Additional: Dumbbell Rows, Lat Pulldowns, Low Bar Pull-Ups

- Assisting: Straight-Arm Pulldowns, Pullovers, Cable Rows

- Corrective: Dumbbell Shrugs, Seated Cable Rows

DELTS

- Main: Barbell Shoulder Press, Barbell Upright Rows, Standing Dumbbell Press, Push Press, Seated Barbell Press

- Additional: Dumbbell Shoulder Press, Arnold Press, Wide-Grip Barbell Press

- Assisting: Machine Shoulder Press, Lateral Raises, Front Raises

- Corrective: Cuban Press, External Shoulder Rotations

BICEPS

- Main: Barbell Bicep Curls, Scott Bench Bicep Curls

- Additional: Dumbbell Bicep Curls, Hammer Curls, Dumbbell Preacher Curls, Reverse-Grip Barbell Curls, Zottman Curls

- Assisting: Bicep Curls on Machines, Cable Bicep Curls

- Corrective: Hammer Curls with Wrist Rotation (Supination)

TRICEPS

- Main: Close-Grip Bench Press, Parallel Bar Dips, Decline Close-Grip Bench Press

- Additional: Incline Close-Grip Bench Press, Reverse-Grip Bench Press, Skull Crushers, Dumbbell Skull Crushers

- Assisting: Standing Dumbbell Triceps Extensions, Standing Barbell Triceps Extensions, Triceps Pushdowns

- Corrective: Narrow Grip Push-Ups on Swiss Ball

Number of Exercises for Each Muscle Group

To determine the appropriate number of exercises, refer to the tables provided below. When creating or adjusting training programs, it is beneficial to utilize the recommended number of repetitions based on your goal (strength, size, hypertrophy).

STRENGTH - fewer exercises, more sets

MASS - more exercises, fewer sets

Once we have determined the overall number of exercises based on the program, we can now determine which category these exercises fall into (main, additional, assisting).

When creating your own workout programs using these tables, you can incorporate specific exercises based on your goals. However, it's important to note that the "strength-mass" divisions in the table are general guidelines. For example, a full-body workout is an excellent option for a beginner looking to increase muscle mass, even though it's categorized under "strength" in the table. Additionally, the tables do not include a category for "Hypertrophy" goals. In this case, you can apply exercises similar to those in the "mass" category, but keep in mind that there is a wide variety of options for designing workout programs for "hypertrophy" goals (circuit training, different complexes, functional training, cardio, interval training, etc.). Therefore, it's not as straightforward. These table options should only serve as a starting point, and you should consider your individual characteristics.

Avoid OVERLOADING (overlapping) muscles in a single workout!

This happens when smaller muscle groups are subjected to excessive stress, preventing the larger muscle groups from being properly targeted.

For example, combining lunges + pull-ups + shrugs can overload the forearms, or squats + bent-over rows + front squats + Romanian deadlifts + hyperextensions can overload the lower back.

Rest Between Sets:

The duration of rest between sets directly depends on the goal of your program.

Here are the rules to follow:

1. The central nervous system (CNS) requires more time to recover than muscles and metabolic processes. (However, there are studies suggesting that the CNS recovers within seconds, and what we perceive as CNS fatigue is a different phenomenon.)

2. Incomplete metabolic recovery increases the release of growth hormone. Incomplete recovery can also engage more motor units (muscle fibers).

3. Complete CNS recovery is necessary for optimal strength development. Therefore, in strength training, rest intervals between sets should be long enough to ensure maximal quality of repetitions.

Depending on your chosen goal and the intensity of your training, the optimal rest periods between sets are as follows:

• Relative Strength Range (1-3 repetitions): 3-4 minutes

• Absolute Strength Range (3-5 repetitions): 2-3 minutes

• Functional Hypertrophy Range (6-8 repetitions): 90-120 seconds

• Hypertrophy Range I (9-10 repetitions): 60-90 seconds - aim for this range

• Hypertrophy Range II (11-12 repetitions): 45-60 seconds

• Strength Endurance Range (13-20 repetitions): 30-45 seconds

• Endurance Range (more than 20 repetitions): 30 seconds or less

Exercise Schemes:

1. Sequential approach example:

   • Bench press: 4 sets of 10 reps (4x10)

   • Rest: 90 seconds

   • Barbell bent-over rows: 4x10

2. Circuit training: Perform one set of each exercise in a row. Example of one round:

   • Bench press: 10 reps

   • Rest: 30 seconds

   • Cable rows: 10 reps

   • Rest: 30 seconds

   • Lunges: 12 reps

3. Alternating sets: Alternate sets between two exercises targeting different muscle groups (antagonists). Example:

   • Bench press: 4x10

   • Rest: 45 seconds

   • T-bar rows: 4x10

   • Rest: 45 seconds Repeat for other muscle groups.

4. Mixed scheme: Perform preparatory sets in one exercise, excluding the last set. Then move on to the second exercise and return to complete the last set of the first exercise. Example:

   • Bench press: 3x10

   • Rest: 90 seconds

   • T-bar rows: 4x10

   • Bench press: 1x10 Repeat for other exercises.

Order of Exercise Execution:

• From higher CNS (central nervous system) load to lower.

• From larger muscle groups to smaller.

• From heavier weights to lighter.

• From main to additional to assisting exercises. Example: Squats → Romanian deadlifts → Pull-ups → Bench press → Overhead press → Bicep curls with barbell.

ADDITIONAL LIST OF EXERCISES:

Horizontal Presses: Movements involving shoulder flexion similar to the bench press.

• Push-ups

• Dumbbell bench press

• Parallel bar dips

• Barbell bench press

• Single-arm dumbbell bench press

• One-arm cable press

Horizontal Pulls:

• Low bar pull-ups

• Dumbbell rows on an incline bench

• Seated close-grip cable rows

• Barbell bent-over rows

• Dumbbell rows in a bent-over position without support

Vertical Presses: Exercises involving shoulder abduction.

• Incline push-ups with feet elevated

• Seated/Standing dumbbell press

• High cable pull from knees

• Kettlebell swing press

• Standing one-arm dumbbell press

Vertical Pulls:

• Wide-grip cable pulldowns to chest

• Assisted pull-ups

• Wide-grip pull-ups to chest

• Medium reverse grip pull-ups

• One-arm vertical cable pull

Knee-Dominant Exercises: The primary movement in these exercises is knee extension.

• Bulgarian split squats

• Zercher squats

• Front squats

• Low bar squats

Hip-Dominant Exercises: These exercises primarily target the posterior chain.

This type of exercise is MOST IMPORTANT for overall health.

• Glute bridges

• Romanian deadlifts

• Conventional deadlifts

The most common mistake is constantly repeating the same exercises with the same weight for a long time.

If it feels easy, it means you're not challenging yourself enough. Only a new stimulus makes you stronger!

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