So I've been doing full body workout for the last month and just realized that I have never mentioned it in this website.
Shame on me!
This is very useful to guys as busy as me, with small kids in the house that cause them some sleep deprivation (ehm! I mean...keep them company at night)...
Or guys that don't have time to go to the gym too often during the week.
Long story short, the full body workout allows you to combine different trainings in one session.
What Are the Benefits of Full Body Workout?
It Saves You Time
Well, speaking of time, one of the most important aspects is the time that we can save with this type of workout.
In fact, we can work out every 2 or 3 days, therefore all we need is 2 or 3 workouts per week.
That's indeed what I am doing. Two workouts per week.
Also, each session is not going to last more than 1 hour, like we'll see in a little bit.
And this is amazing, if you think that you CAN build muscle working out only 3 hours per week!
It's a matter of quality, not quantity
It's also a matter of using your recovery time more efficiently.
Strengthrns the Cardiovascular System
With the full body workout you basically work every major muscle group per session (60 min), and that makes your cardiovascular system work at maximum.
What Are the Key Factors of a Full Body Workout?
Train Every 2-3 days
There's not much to add to this. Pretty straight forward.
The nice this of this routine is that it allows you to throw some cardio workouts between the weight lifting sessions. Just in case you miss the gym!
Increasing the Weights
One common mistake of those who follow the full body workout is training using lighter weights (less than your body could actually lift)...maybe thinking to save energy for years to come?
The truth is that if you don't progressively increase the weights, you'll never gain.
Instead, our goal must be hypertrophy (the growth of muscles), and to achieve that we have to train with heavy weights.
Heavy is relative to each person. Just train with what is heavy for you, which should be at least 70-80% of your maximum, for a minimum of 6 reps.
One Exercise per Muscle Group
This simple rule is very important.
In fact, as we push our body to the limit (muscle failure), we don't need more than an exercise per muscle group.
And do all compound exercises.
For example, do the flat or incline bench press for pectorals, pull ups or bent over rows for the back muscles. For legs there's nothing better than squat.
Once you picked the right exercises, organize your workout to do 2-4 sets for each exercise, and 8-12 reps.
Train for Max 1 Hour
When preparing your workout plan, always remember that resistance training affects the hormones of muscle development (testosterone), and for this you have to adapt accordingly.
The combination of various exercises that use the muscle failure increases the levels of testosterone.
However, if the training is too long, your body starts to increase the levels of cortisol, which is a catabolic hormone.
For this reason, try not to work out for more than 60 minutes, combining the various exercises, to get the best possible result.
Take your Protein Shake Immediately After Workout
During a full body workout a large amount of glycogen is used to take the strain. That's why it is crucial to store the glycogen level in the shortest time possible.
The integration of glycogen immediately after training activates the recovery process. It's a little like "filling the gas tank, after a long trip".
There are many supplements suitable for this purpose, I will recommend three:
BSN Cell Mass
Muscle Pharm Re-Con
Optimum Nutrition Amino Energy
Change the Order of the Exercises
This is called muscle confusion.
To avoid asymmetries of the body, it is important to vary the order of exercises. Basically, do not always start training the chest, then the back and finally the legs, but try each time with a different order.
Therefore, as a general rule, you can start the full body workout with one of the three main muscle groups (chest, back and legs), alternately.
And it is also important to change exercises every couple of months. For example if you trained your chest with the flat bench press for 2 months, switch to incline bench press, or use dumbbells.
Same with other muscle groups. Otherwise your body will stop responding like it did before!
Example of Full Body Workout (1 Week)
This is just an example based on 3 workouts per week.
You train all the muscle groups during each session, but in different orders each time.
Day 1: chest, shoulders, back , biceps , triceps , abs , legs , calves
Day 2 : rest
Day 3: legs, calves , back , abs , shoulders, chest , biceps , triceps
Day 4: rest
Day 5: back , chest , legs , triceps , biceps , calves , shoulders , abs
Day 6: rest
Day 7: rest
Now it's your time...would you like to share your full body workout routine? How does it work for you?
Return to Home Page