Basic exercises

Basic exercises – maximum yield with minimal effort    

 

Taking a closer look at commercial gyms today you realize that the free weight section of your gym is significantly smaller than the machine and cardio section. To add insult to injury, the clientele of said facilities does not really boast members with above-average musculature, sometimes even quite the contrary. Many have poor posture, fundamentally flawed body types, only come to the gym to do cardio or no cardio at all, wrong exercise selection, etc.  Do you recognize your gym and did you also get a beginner’s training routine that consists of 8-12 machine exercises that you rotate through mindlessly for 3 times a week?

Then let me tell you something: If you really want to achieve a nice, strong and muscular physique, take that plan and throw it in the trash, where it belongs. It’s more likely that cows learn to speak English than you achieving your goals with that trash plan. The reason is that this kind of training routine was never created for that purpose in the first place. They gave you that plan to keep you busy for a month and after you see that there is no progress you get frustrated and never come again. Gym owners do not care about your goals, they care about your gym fee.  Economically, they want you to give up and never come again to keep their machines new and shiny, while also collecting your monthly subscription money until your membership runs out or renews itself automatically.

A truly effective plan must be tailored to your specific needs, which cannot be the typical standard routine you get from a trainer in a gym, because they are usually the same for each beginner.  Moreover, these plans are not designed to help you build more muscle mass in the right places. Rather, they should ensure that you are able to cope with the equipment in the studio after the shortest possible briefing time and that you do not need any further supervision, or more simply put: they are made to keep you injury free. What may sound hard to believe at first is nothing more than the logical consequence of the increasingly cheaper studios at longer and longer opening hours. Somewhere the cost must be saved and the biggest factor here is the staff and the personal care for the customer. Not infrequently, a trainer in the gym is not only responsible for 50-100 members at the same time, but also cleaning, membership sales and anything else that comes up. With these numbers in mind, you cannot even think about individual care. That’s why you will not get a purposeful training routine that will help you make the most of your progress, but one that will make sure you do not get hurt.

 

 

Efficient and Effective Training: Basic Exercises

Isolation and Compound Exercises

The most important basic exercises and their variations

Putting your program together – Push and Pull

Refining your program by adding Isolation and Machine exercises

Basic Exercises – Conclusion