exercises

The abc of body building: the fundamentals

Edited by: Fabrizio Butti

A first distinction that is usually used during a training session is the one commonly used between basic or fundamental exercises and complementary or isolation exercises.

Of fundamental importance for the construction of a quality physique are the so-called fundamental exercises: squat, detachment, bench presses, distension over the head, pull-ups, rowing, dip.

These exercises, also known as multi-articular, involving different muscle areas, require unparalleled coordination and execution technique, which must be scrupulously taught and meticulously checked by the instructor.

The detachment and the squat, in particular, by stimulating the metabolic effect through a great hormonal response, allow the overall growth.

Alongside the fundamental exercises, there are the so-called isolation exercises which, by requiring the involvement of a single muscular district, are proposed to work on a detail, I would say better on one particular.

My studies in physical education and the experience gained in the fitness sector have led me to observe, over the years, the existence of different training methods, all of which are actually correct, as well as criticizable; ... more exercises are often proposed complementary on a single muscle group and moreover in the same training session.

Without criticizing the work of colleagues who, like me, make fitness a lifestyle, I have to ask myself a question: are we sure that these exercises are really useful for growth? It is also important to understand which individuals, if any, propose these types of training, in accordance with the analysis of their musculoskeletal structure.

I would say that isolation exercises, intended to improve blood flow, can be useful if proposed side by side, both before and after the basic or fundamental exercise; but how can they stimulate growth in the most slender subjects?

According to the latest studies carried out in the sector it has emerged that for these subjects there is the need to build the "foundations", that is, to throw down the foundations on which to subsequently plan a training, possibly more "detailed". My advice is therefore to include only basic exercises in the "first" cards and, only after reaching an "adequate" physical structure, to propose complementary exercises.

This, in reality, is valid for both the female and male universe and in this sense there can be no form of discrimination, for the purposes of the training methodology, between men and women.

It would therefore be unthinkable for a girl whose goal is to lose weight, tone up or shape if you wish, to build a program with gluteus kick, adduttor and abductor without having to insert squats and deadlifts: basic exercises.

One of the reasons why people resort to doping is that the desired results are not achieved, but mind you, not unattainable .

For my part, I believe a lot in this "sport" and to all the people who come to it, I am happy to leave the following advice:

1 perform basic exercises without overlap

2 use the gradual loading technique

3 respect the rest

4 take care of the power in all its details

5 short workouts

6 patience, patience, patience, avoiding taking "shortcuts" that lead to nothing

Acknowledgments:

A special thanks to the master Stuart McRobert who succeeded with his devotion and professionalism in divulging, among many, the technique of "natural" training, making this sporting discipline in constant ascent.