Foundational Movement Patterns and Movement Classifications

When designing an effective training program, fitness professionals categorize exercises based on movement patterns and classifications. Foundational compound/multi-joint movements should be the backbone of any well-structured exercise program. These movements include:

• Push

• Pull

• Squat

• Hip Hinge

• Lunge

• Carry

• Rotate

Structuring a Training Session: Main Lifts, Assistance, and Accessory Exercises

Most programs begin with a main lift, followed by assistance and accessory exercises. The main lift forms the core of the workout and aligns with the overarching goal of the program. These exercises are typically barbell-based but can be modified based on individual needs.

Assistance exercises complement the main lift, targeting similar movement patterns and muscle groups. For example, a Goodmorning exercise can serve as assistance work for the back squat due to its similar mechanics.

Accessory exercises generally involve lower stress, single-joint movements. These are typically performed with cables, machines, dumbbells, or bodyweight to enhance volume without excessive nervous system fatigue. Accessory work is often done with higher repetitions and shorter rest periods to drive muscle hypertrophy.

Exercise Classification

Category Definition Common Examples Main/Core/Primary Movements Compound (multi-joint) exercises that play the largest role in achieving training outcomes Squat, Bench Press, Deadlift, Overhead Press, Clean, Jerk, Snatch, Row, Carry Accessory/Assistance Movements Exercises that increase volume, target weak links, or challenge range of motion Bicep Curl, Tricep Pressdown, Face Pulls, Calf Raises, Lateral Raise, Leg Extension, Leg Curl

Example Workout Structure

Exercise Sets Reps Category

• Max Effort Bench Press 5x3 Main Lift

• Incline Dumbbell Bench Press 3x8 Assistance

• Bent-Over Row 3x8 Assistance

• Tricep Pushdown 3x15 Accessory

• Dumbbell Lateral Raise 3x5 Accessory

Selecting the Right Exercises

Understanding the level of stress each exercise imposes on the body is critical. Compound movements like squats and deadlifts generate a significant training effect, making them a primary focus. In contrast, single-joint exercises serve as supplementary work, aiding in hypertrophy without excessive fatigue.

Exercise Adaptation and Recovery:

• Exercises vary in the fatigue they generate. For example, power cleans involve minimal time under tension and lack an eccentric component, making them less fatiguing than squats.

• Larger muscle groups require longer recovery times than smaller ones.

Resistance Bands as an Effective Accessory Tool

Resistance bands offer a versatile training tool, especially for accessory work. Benefits include:

• Joint-friendly resistance

• Constant tension throughout the range of motion

• Portable and convenient for travel

Exercise Categories by Stimulus

Stimulus Type Definition Example Exercises

• Global Engages multiple muscle groups Squats, Deadlifts, Cleans

• Regional Targets specific areas for assistance work Romanian Deadlifts, Front Squats

• Local Focuses on single-joint movements for isolation Bicep Curls, Tricep Pushdowns

• Cyclical Improves aerobic capacity Sled Push, Rowing Machine, Air Bike

Common Exercise Examples

Push Exercises

• Barbell Bench Press

• Dumbbell Incline Press

• Dumbbell Fly

• Cable Crossover

Pull Exercises

• Bent-Over Row

• Pull-Ups

• Seated Cable Row

• Chin-Ups

Shoulder Exercises

• Overhead Press

• Front Raise

• Lateral Raise

• Reverse Fly

Bicep Exercises

• Barbell Curl

• Dumbbell Curl

• Hammer Curl

• Cable Curl

Tricep Exercises

• Seated Tricep Press

• Tricep Pushdown

• Bench Dip

Lower Body Main Lifts

• Squat

• Front Squat

• Deadlift

• Romanian Deadlift

Quadriceps-Focused Exercises

• Leg Press

• Hack Squat

• Bulgarian Split Squat

Hamstring-Focused Exercises

• Romanian Deadlift

• Goodmornings

• Glute-Ham Raise

Glute-Focused Exercises

• Hip Thrust

• Glute Bridge

• Back Squat

Calf Exercises

• Seated Calf Raise

• Standing Calf Raise

When designing a program, the selection and sequencing of exercises should align with training goals. Main lifts should remain consistent to allow for adaptation, while assistance and accessory exercises should be strategically programmed to complement the primary movements. By understanding exercise classifications and recovery demands, you can optimize performance and results in any training program.

If you need help with putting together a program to reach your fitness goals feel free to reach out to me directly Mike@bmf-training.com or Schedule a call with us today!

-Coach Mike