Important simple workouts to work on all the muscles
It is important to create a stable base
through well-thought-out planning to sustain and succeed over the long term.
Thanks to a strong and flexible body, the muscle growth ability can be utilized
to the fullest.
To measure you, I have set a success scale on
four exercises that will help you find your level. The goal of this essay is
not to compete; not everyone has the same athletic experience and the same
predisposition, so don't equate yourself to others. The key thing here is to
see where your weak points and strengths are, which will help you to change
your preparation by reinforcing your weak points, of course. Something you
normally can not do because, specifically, these are weak points!
Why did you select these four exercises?
These four exercises are fundamental
movements. They are, in my experience, the most successful for improving your
body in a holistic way, both in terms of aesthetics and performance. Thanks to
these 4 poly-articular motions, you're going to need all the muscles in your
body. I often choose them because they are activities where you can bear the
most weight and build the most strength that makes it possible to have the most
effect on the nervous and hormonal processes (2 essential foundations of the
working of the muscles).
To be full, I am going to explain myself by
presenting the interests of these activities. I will include assistance
activities for each activity to help you create a routine around your weak
points. Assistance movements are activities using the same muscle chains, but
in a different manner, which would help you to pass your progress directly to
the simple movement.
1. The squat
Efficiency scale: the relative strength index
is the overall load raised during exercise divided by the bodyweight.
Starter: relative
strength index from 0 to 1
Intermediate: relative
strength index 1 to 5.
Advanced: relative strength index of 1.5 to
2.
Expert: index of relative strength > 2
Interest in:
• Retain agility and flexibility via the
stimulation of various stabilizing muscles;
• Reinforce the shoulder girdle with the
operation of various stabilizing muscles;
• boost the sheathing thanks to the movement
of force: protection of the legs on the ground;
• to improve the repulsive capacity of the
upper limbs. Move to a tonne of fields.
Supporting exercise: close grip bench press,
incline press, military press, dips, ring, or TRX push-ups.
2. The Deadlift
Efficiency scale: the relative strength index
is the overall load raised during exercise divided by the body weight.
Starter: relative strength index from 0 to 1
Intermediate: relative strength index of 1 to
2
Advanced: relative strength index of 2 to 2.5
Expert: Coefficient of relative strength >
2.5
Interest in:
• Reinforce the posterior chain for a strong
back and hip: avoid back pain;
• Build the power of hip expansion and core
strength. Shift to a tonne of sports;
• Promote the motions of daily life: leaning
over to pick up the floors, holding your shopping bags, pushing bulky items,
getting your shoes on ...
Supporting exercise: good morning, straight
leg deadlift, deficiency deadlift, GHD hip raise, Swiss ball leg curl ...
3. The Bench Press
Efficiency scale: the relative strength index
is the overall load raised during exercise divided by the body weight.
Starter: relative strength index from 0 to
0.8
Intermediate: the relative strength index is
0.8 to 1.2.
Advanced: relative strength index 1.2 to 1.5.
Expert: index of relative strength > 1.5
Interest in:
• Reinforce the shoulder girdle with the
operation of various stabilizing muscles;
Develop sheathing by means of force transfer:
protection of the foot on the ground;
• to improve the repulsive capacity of the
upper limbs. Move to a tonne of fields.
Supporting exercise: close grip bench press,
incline press, military press, dips, ring, or TRX push-ups ...
4. Pull-Ups Overhand
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