That being said, there is definitely someting to be said for the basics. Especially when you are starting out. I always designed my programs for deconditioned clients with 8 weeks of basics before we began to move into more complex movents.
When you, the client are starting out, basic multi joint movents are going to be the most effiicent means for acheiving measurable results and building the skill set necessary to succed at advanced movents. When designing a program there are four basic movements that should be included in every program: the squat, the lunge, the push and the pull.
Effective combinations of these movements can be gradually variated over 8 weeks and the body will be leaner, stronger and more cooridated, definitely ready to take on the hot trends in fitness. Multi joint exercises are preferred because they are functional, involve major muscle groups and are a very efficient use of your time. So lets talk briefly about these exercises.
The squat - if I was on a deserted island and only able to choose one exercise for the rest of my life, it would be the squat. Why? Because it builds strength in the legs and the lower back, the real source of strength and power for sport and life. Strong legs and trunk is a great recepie for a healthy body. The thighs and butt are the real winners cosmetically, for those of you into it for the beach body.
The lunge - is actually the squat done on one leg. It is functional, can be done in many directions and duplicates many forms from sport, dance and life. Balance, strength and coordination are improved by practicing lunges, and again the thigs and butt are rewarded cosmetically.
The pull - is really important because it the muscles on the back are cucial for good posture and spinal health. Nearly all of the muscles of our upper body are designed either to push or pull. Most people tend to use their push muscles far more often than their pull muscles, creating imbalances and injuries. In our daily lives, we spend much of our days hunched over while driving, eating, working at computers, and other activities. Sports involving hitting or throwing as well as pushing motions like the pushups or the bench press contribute to a forward shoulder position that can be very damaging to posture and result in pain and injury that can be felt from the low back up into the kneck and shoulders. By developing the muscles of the latisimus dorsi, posterior deltoids, trapezius and rhomboids you can help to balance out the tug of war of the upper body and achieve a healthy and pain free posture.
The push - the great mass builer for the anterior or front side of the upper body. Charactarized by pushups, dips and the bench and military presses, pushes are a gym favorite and for good reason. These are large and important muscles both cosmetically and functionally. Athletes who throw and strike require strong push muscles and emphasize them througout their workouts. I always use caution though, when designing push muscle programs, because these muscles are often overdevolped in many athletes, especially men. If forward, rounded or raised shoulders are an issue, I will often design a program of 2 or 3x more pulls than pushes to balance things out.
So there you have it, the four multi joint movements that make up basic program design. Gradual progressions of these four exercizes for eight weeks in my experience is the best way to get a new client instant results and prepare them for their paarticipation in more advanced work.
I hope this helps all of you who have recently started or are looking to get started. To learn how to do these exercises safely and properly, check out my youtube channel for the building block basics.
Будь здоров! Be healthy
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