The choice of exercises in bodybuilding.
This article is based on the recommendations of Christian Tibado, a long-time weightlifter and specialist in training program development.

I divide the exercises into 4 categories. Choose from them according to the purpose of your program.

– Major exercises: This category includes “large” free weight exercises that target multiple muscle groups and joints, preferably in multiple planes. They allow you to use the maximum weight for the target muscle group and most of all load both the body and the nervous system.

– Additional exercises: The same as the main ones, but with less stress on the body and central nervous system.

– Auxiliary: This group includes a wide variety of isolation exercises and most exercises on simulators. Due to the simplification of movement and weight reduction, the nervous system is less stressed.

– Corrective Exercises: These are exercises to correct imbalances in muscle development or tighten weak spots. For example, rotator cuff exercises fall into this group.

(!) As a rule, in bodybuilding for one muscle group is performed: 1 main exercise and 2-3 additional or auxiliary ones.

Exercises for quadriceps.

Main.
– Weightlifting squats with a barbell on the back (feet shoulder-width apart, minimal body tilt)
– Powerlifting back squat (wide stance, more incline)
– Squats with a barbell on the chest

Additional.
– Various lunges
– Scissor squats
– Leg press
– Barbell hack squats
– Squats with dumbbells

Auxiliary.
– Hack squats in the simulator
– Various climbs on the step
– leg extensions
– sissy squats

Corrective.
– leg extensionsи со жгутом

Exercises for hamstrings/gluteal.

Main.
– Romanian deadlift
– Deadlift on straight legs
– Sumo deadlift
– Deadlift with a snatch (wide) grip

Additional.
– Slopes with a barbell on the shoulders.

Auxiliary.
– Reverse hyperextensions
– Leg curls

Corrective.
– Leg curls на швейцарском мяче
– Leg curls с резиновой лентой

Exercises for the pectoral muscles.

Main.
– Bench press
– Bench press на наклонной скамье головой вверх
– “chest” push-ups on the uneven bars

Additional.
– Bench press на наклонной скамье головой вниз
– Bench press гантелей
– Bench press к шее

Auxiliary.
– Reduction of hands on the blocks
– Wiring
– Simulators for information
– Chest press machines

Corrective.
– Swiss ball push-ups

Exercises for the upper back and rear deltoid bundles.

Main.
– Various pull up options
– Bent over row
– Barbell row with chest support
– T-bar pull

Additional.
– Bent Over Dumbbell Row
– Upper and lower pulleys
– Low bar pull-ups

Auxiliary.
– Pull-ups of the upper block with straight arms
– Pullover on the block
– Traction on simulators
– Wiring в наклоне

Corrective.
– Shrugs with dumbbells on the bench
– Shrugs (reduction of the shoulder blades) on the blocks while sitting

Shoulder exercises.

Main.
– Lifting the bar to the chest
– Bench press
– Standing press
– push press
– Seated bench press

Additional.
– Seated dumbbell presses
– Standing dumbbell presses
– Arnold press
– Wide grip press

Auxiliary.
– Bench press for deltas on simulators
– Climbing through the sides
– Climbing forward

Corrective.
– Cuban bench press
– External rotation of the shoulder

Arm flexor exercises (biceps, brachialis).

Main.
– Barbell curls
– Barbell curls на скамье Скотта

Additional.
– Curls with dumbbells
– Hammer curls with dumbbells
– Bending with dumbbells on the Scott bench
– Reverse barbell curls
– Zottman curls

Auxiliary.
– Bending of arms on simulators
– Block curls

Corrective.
Bending the arm with a hammer with turning the wrist (supination)

Triceps exercises.

Main.
– Bench press узким хватом
– Press with a narrow grip lying on an incline bench head down
– “triceps” push-ups on the uneven bars

Additional.
– Press with a narrow grip lying on an incline bench head up
– Bench press обратным хватом
– Extension of the arms with a barbell lying
– Extension of arms with dumbbells lying down

Auxiliary.
– Extension of arms with dumbbells standing
– Standing barbell extensions
– Extension of arms on blocks and on simulators

Corrective.
– Push-ups with narrow stance on the Swiss ball

How to choose the right exercise.

Of course, this is not a complete list of all the exercises that you can do, but just a selection to start with to get the idea. If your goal is strength, stop at the main and additional exercises: they give the greatest increase in strength. You can do two main exercises in training, but I do not advise, because the load on the central nervous system will be too great. One main and one additional work better.

The disadvantage of these multi-joint exercises is that they do not tighten weak points very much. When you lift a decent amount of weight using multiple large muscle groups, the body tries to do it in the best possible way by shifting the load to those muscles that are stronger.

The classic example is the bench press: if you have strong shoulders, the bench press will not help you build your pecs, as the body will transfer most of the load to the delts and triceps, leaving the weak pecs without the necessary stimulus.

So, if the goal of your training is to build a harmoniously developed musculature, you may need to include a variety of auxiliary exercises that tighten the lagging areas. In this case, one main or one additional exercise should always be present in the program.

If you are working on a strength program and you have a problem with some small muscle group, such as a weak rotator cuff, then feel free to add a corrective exercise without considering it in the program, since it is not high in intensity.

It is very important when choosing exercises to avoid overlapping. Your body’s regenerative capacity is limited, so it’s just silly to waste it on a duplicate load. Overlapping exercises are similar movements for the same muscle group, with a similar grip or stance. For example, the bench press on a horizontal bench, the dumbbell bench press on a horizontal bench, and the barbell bench press on a Smith machine are slightly different variations of the same exercise. The same, for example, with curls with a barbell, curls with dumbbells with a supinated grip (palms up) or on a block. So when you choose exercises for one muscle group, take those that complement, and do not copy each other.

(!) And the last note: avoid overloading non-target muscles. Often I meet such programs on my feet:

1. Squats
2. Tilts with a barbell on the shoulders
3. Front Squats
4. Romanian deadlift with dumbbells
5. Leg extension
6. Reverse Hyper

At first glance, everything seems to be in order, good exercises for the muscles of the front and back of the thigh are selected. Still, it’s an unfortunate combination. Why? Because almost all of these exercises, not counting leg extensions, significantly load the lower back.

Of course, there is nothing wrong with a strong lower back. But imagine the state of the straighteners of the back after squats and bends. Completely exhausted; and you will not be able to do the following exercises with high quality. You won’t be able to keep your torso upright for front squats, Romanian deadlifts and reverse hypers will be sloppy because the core working muscles will be deadly exhausted.

So be smart and combine the exercises in such a way that there is minimal overlap and you can work efficiently throughout the workout.