Answers to the ten most frequently asked questions about the basic program

Basic program questions


The Basic  Mass Training Program is one of the most effective programs for rapidly gaining muscle mass. Includes five basic exercises (bench press, standing press, deadlift, squat, deadlift), requires 2-3 sessions per week.

Is it possible to pump up without sports nutrition?

Yes, you can. Sports nutrition only makes your life easier, but you can easily get by with regular food. The main thing is to follow dietary recommendations, there is a sufficient amount of various proteins and the right number of calories.

Can I swim on my rest days?

No you can not. You need to clearly define your goal – if you want to build muscles, it is better to reduce all additional loads to a minimum for at least a couple of months when you train according to a heavy basic program.

Can push-ups and pull-ups be added?

Yes, but only as a warm-up. When performed with bodyweight, push-ups and pull-ups are great for warming up your muscles and getting your body ready for a workout. But try not to spend too much energy on them.

Should you add biceps exercises?

No, not worth it. By including additional exercises in the basic program, you dissipate your own efforts and forces for training. Remember that basic exercises involve all the muscles in the body, and the biceps works too.

Is it possible to train every day?

With daily training, the body does not have time to recover, immunity and general well-being deteriorates, and there is no need to talk about any muscle growth. Beginners are encouraged to train less often, but more intensely.

Why is there so little exercise in the program?

Many programs contain 12-15 different exercises – the trainee does not give all the best in the exercises, leaving strength “for later.” By doing just three exercises per workout, you do not need to think about maintaining strength for the future.

Why squats every workout?

Frequent doing heavy squats creates serious stress on the body, because the muscles of the legs are the largest muscle group in the human body. To cope with the stress, hormone production begins, which leads to the growth of all muscles.

Can I do 10-12 reps?

No you can not. It is necessary to perform no more than 5-7 repetitions of each exercise. If you think you can do more, increase your working weight. By doing 12-15 repetitions, you make the training “comfortable” and simple, but less effective.

Why is the deadlift only one set?

Knowing that you have only 1 approach (not counting the warm-up), and that this will be the end of the workout, you must give your best in this approach. Use the heaviest weight – you have to push your limits.

Can I train alone?

More likely no than yes. Having a trainer or belaying partner can help you feel more relaxed while exercising with more weight. If you are doing it alone, be sure to use equipment insurance.