THE FULL BODY WORKOUT: FULL BODY

If you find it too difficult to follow a training plan, why not try a complete training program? Yes, you will still have to work hard but in less time. Curious, curious? Then read more here.

BENEFITS OF A COMPLETE WORKOUT

TIME SAVING

Probably the biggest positive about working out your whole body at once is that your gym frequency decreases to about two to three times every seven days.

Plus, you'll only spend an hour in the gym for each session. Build muscle with just 3-4 hours of gym time for a week?

You speak. It all depends on the quality of your sessions, not the quantity.

BOOSTS YOUR CARDIOVASCULAR SYSTEM

Squeezing a solid 2-4 sets per body part into a 60 minute workout speeds up your cardiovascular system!

RULES FOR FULL BODY WORKOUTS

TRAIN ONCE EVERY 2-3 DAYS

Pretty easy, right?

The beauty of training with weights every few days is that the days between full body workouts can be used to add in a few cardio sessions instead of relying on ineffective cardio at the end of a workout. 'coaching.

HEAVY LIFT

Many athletes who try full-body workouts get trapped into training lighter than usual in order to save energy for body parts that come later in their routine. The truth is, if you don't train hard, you're not going to make optimal progress no matter what program you participate in.

Keep your weights as heavy as you can. Energy conservation for the body parts you are training at the end of your workout is covered in point number six.

PERFORM ONE EXERCISE PER MUSCLE GROUP

This one is pretty easy to follow, but still very important.

Using basic, heavy exercises that allow you to lift the most weight means that you don't have to do more than one exercise per body part. For the chest, do the bench press or incline bench press.

For the back, choose bent rows or overhead pull-ups. For the legs, nothing beats the squat.

All these movements allow you to move heavy weights and overload muscles without performing endless exercises. Once you have chosen your exercises, plan your routines so that you do 2-4 sets of each exercise for 10-12 reps.

KEEP YOUR WORKOUT TO AN HOUR OR LESS

When planning your workouts, remember that resistance training affects your natural muscle hormones and adjusts accordingly.

Lots of great compound exercises will help boost your normal testosterone levels; However, long workouts also boost levels of cortisol, the catabolic hormone.

Keeping your workouts fairly short but still intense is ideal for getting the best of both worlds. Sticking to 60 minutes or less is a good rule of thumb.

CONSUME A POST-WORKOUT SHAKE IMMEDIATELY AFTER WORKOUT

During full workouts, large amounts of glycogen are used to fuel your efforts, so it's important that you replenish your glycogen stores as soon as possible post-workout.

Replenishing your glycogen right after training speeds up the recovery process. Conversely, not taking advantage of this crucial period can significantly slow down your results. Think of it like filling up the gas tank on your car after a long drive.

CHANGE THE ORDER OF YOUR WORKOUTS

Total body training does a disservice to the rest of your body's symmetry.

What seems to work best for ensuring your three main body parts get equal attention is to alternate between doing chest, back, and legs first in your three workouts per week. Don't always leave abs or calves for last!