Choice of fitness exercises to achieve training goals

Summary of this blog

The blog describes you the selection of fitness exercises to achieve various training goals on the "Vanelst" platform. The authors emphasize the importance of choosing the right exercises to make efficient progress in muscle building or weight loss. They highlight the diversity of training plans on Vanelst, which consider different goals and requirements.

A fundamental categorization of exercises into basic and auxiliary exercises is explained, where basic exercises serve as the foundation for muscle building, and auxiliary exercises complement the training. The text also mentions compound and isolation exercises, which are used interchangeably in bodybuilding. Tips for selecting exercises based on the training location, available equipment, and individual training goals are provided.

The text further addresses the topic of training differences between women and men, delving into stereotypical distinctions. Exercises for various training methods such as bodybuilding, powerlifting, and CrossFit are introduced. A table illustrates exemplary exercises for each category.

Finally, frequently asked questions about exercise selection are answered, including which exercises are suitable for muscle building and weight loss, what basic exercises entail, and how isolation exercises can be utilized.

End of summary

To achieve your goals in muscle building or weight reduction, it is crucial to incorporate a variety of factors into the planning of your training. The precise selection of exercises is particularly crucial in this regard. Wasting time awaits anyone who opts for unsuitable exercises concerning their training goals. Therefore, it is advisable to carefully choose the appropriate training exercises beforehand, before dedicating yourself fully motivated and with devotion to the training.

The specific choice of exercises, of course, depends heavily on your individual goals. My subsequent contribution is especially aimed at those who aim for muscle building or weight reduction through strength training. Before deciding on specific exercises, it is essential to develop a comprehensive understanding of the various possibilities. Based on this foundation, you can then make informed decisions and achieve progress through the selection of suitable training exercises.

Note
On Vanelst, various training plans are available that take into account the correct selection and sequence of exercises. In the detailed accompanying material, you will find all the relevant information to get the best out of your body.

Definition of basic and auxiliary exercises

Your training activities are fundamentally classified into basic and support activities. Basic activities are essential for effectively building muscle. Support activities complement your training and intensify the stimulus for the muscles. In general, your training should include both basic and support activities. In the realm of bodybuilding, these activities are often referred to as compound and isolated activities. In terms of content, these terms mean the same thing. In compound activities, you train multiple muscles and at least two joints simultaneously. In contrast, isolated activities primarily focus on a specific muscle.

Basic activities or compound activities

Normally, basic activities, which form the foundation of your training, are also compound activities. You are thus training multiple muscles in your body simultaneously. The simultaneous engagement of these muscle groups allows for training with heavy weights. Popular activities include bench presses, deadlifts, or squats. However, compound activities require high concentration and coordination. Additionally, you should have sufficient strength to carry out basic and compound activities carefully. Regarding the sequence of activities, it is recommended to perform them at the beginning of a session, as concentration and strength are highest at this time.

Support activities or isolated activities

Support activities can help you get the most out of your body. With isolated activities, you primarily train one muscle group to provide it with an additional stimulus. Compared to basic activities, you use less weight. Athletes typically prefer support or isolated activities at the end of their training. You isolate muscle groups in such activities. These activities are generally suitable for working in detail on your muscles. If the muscles are exhausted after a challenging training session, you can still perform the simple movements of isolated activities. Popular isolated activities include bicep curls, leg extensions, lateral raises, or butterfly movements.

Exercise selection according to training devices and equipment

When considering which fitness exercises are best suited, one should take into account the available training facilities. At home, the equipment for training is generally more limited. Sometimes, for specific exercises, accessories such as gloves, bandages, weightlifting belts, Thera-band, and the like are necessary. If this equipment is lacking in the home training space or the gym, the selection of fitness exercises may be limited. Fortunately, there is a wide variety of exercises available for different muscle groups, allowing for the creation of a customized training plan to meet individual needs.

Exercise selection by training location

The available equipment represents one aspect, and the specific location of the training represents another. While one athlete prefers to do strength exercises at home in the home gym, the other athlete relies on bodyweight-based exercises in the Calisthenics park. There is a multitude of diverse exercises that can be performed at various training locations. The following table provides an initial overview:

Exercise selection according to training goal and target group

A significant factor in deciding on specific fitness exercises is the defined training goal. Individuals aiming to lose weight may prefer different training exercises compared to bodybuilders seeking to optimize muscle growth.

Recommendation

The training plans on Vanelst take into consideration various goals and prerequisites. Here, suitable training plans for home gyms, calisthenics, fitness studios, muscle building, or weight loss are available.

Fitness Exercises for Muscle Building versus Weight Loss

There are various fitness exercises for the two training goals of muscle building and weight loss. Although the difference is slight, the number of repetitions plays a crucial role. Some fitness exercises originally designed for muscle building are particularly suitable for those looking to lose weight. These exercises promote fat burning and bring you closer to your goal. For muscle building, classic exercises like deadlifts, bench presses, or pull-ups are optimal. Also, for individuals aiming to lose weight, basic exercises are preferred. The simultaneous engagement of various muscle groups combined with endurance activities helps reduce excess fat deposits.

Exercises for women vs. men

Male and female strength athletes do not always pursue identical goals. Contrary to common stereotypes, there are certainly female individuals who successfully focus on the growth of their musculature. In contrast, many male counterparts primarily aim to reduce their body weight and achieve successful weight loss. In numerous situations, the emphasis for female strength athletes is on the area below the waist, while men tend to neglect their legs and buttocks. An effective upper body training takes precedence. Exercises such as squats, leg kickbacks, lunges, and the like are suitable for lower body training. In contrast, for the upper body, pull-ups, shoulder presses, bench presses, or rowing are the more advantageous choice.

Training Exercises for Bodybuilding vs. Powerlifting vs. Crossfit

In today's era, various training methods garner significant approval in fitness studios. Within the realm of strength training, the focus is on targeted muscle-building workouts. A systematic training approach aims to generate maximum training stimulus, complemented by appropriate nutrition to promote muscle growth. Conversely, Powerlifting emphasizes strength building, relegating aesthetic muscle development to the background. The Crossfit trend, on the other hand, emphasizes repeated executions with light weights. Circuit training, meanwhile, involves a continuous improvement of fitness levels.

The fitness exercises in daily training vary depending on the type of regimen. Bodybuilding requires numerous fitness exercises to effectively train the various muscle groups of the body. A combination of basic and auxiliary exercises is recommended. Powerlifting training aims to enhance performance in squats, deadlifts, and bench presses. The fitness exercises resemble those of bodybuilding, incorporating longer rest intervals and fewer repetitions. Mountain Clippers, squats, burpees, and similar exercises are suitable for a Crossfit session to comprehensively optimize fitness.

Frequently asked questions about exercise selection

Which training methods are recommended for strengthening muscles?

For effective muscle strengthening, a diverse selection of basic and auxiliary exercises is advantageous. Well-known fitness exercises for this purpose include deadlifts, bench presses, squats, and pull-ups.

Which exercises are suitable to support weight loss?

A clear distinction between exercises for muscle building and those for weight reduction is not always possible. Individuals aiming to lose weight should focus on a higher number of repetitions. Basic and compound exercises are particularly recommended in this regard.

What are fundamental exercises in strength training?

Basic exercises form the foundation of an effective strength training regimen. They allow the simultaneous training of multiple muscle groups. In the field of bodybuilding, basic exercises are often referred to as compound exercises.

What are isolation exercises?

Isolation exercises primarily focus on triggering a specific muscle stimulus. As a result, these exercises typically strain only one joint. It is preferable to perform them at the end of a workout session, as the technical demands and power requirements are manageable.