The excellent physical shape, the harmonious development of all muscles and the maintenance of the correct weight according to your constitution … these are some of the advantages of train the whole body work on the different muscle groups with varied exercises. Do you want to know how to do it?
There are different types of exercise routines that have the same goal: to strengthen and grow muscle mass as a whole and in a proportional way. It’s important to differentiate between gym routines that focus on working thoroughly specific muscles and those who aspire to one global training, also called full body.
They are not incompatible workouts and you can include sessions from both when creating your annual training plan. There are many benefits that a full body training can take you, but to do it correctly, specific guidelines must be followed.
How do you do a full body workout?
A full body routine is designed to work out the whole body in one session. It is a good option for both people who are starting strength training and who want to train the different muscle groups while gaining tone and strength in a general way, as well as for athletes who want to regain their physical shape after a temporary break or after training sessions for specific muscles. they dedicate a few sessions to it train the whole body to achieve a more balanced muscle development.
In such a workout, you need to train all major muscle groups in the gym with equal intensity: legs + glutes, pecs + upper limbs and trunk (stomach + back). It has some basic features and “rules” which are:
- It’s done in relatively short sessions, which lasts no longer than 40 – 45 minutes.
- The muscle work is intense, so breaks after exercise are very important. It is recommended to train in this way a maximum of 3 times a week, always with 1 day of recovery between sessions.
- The routine is varied, but it is based on multi-joint exercises whereby different muscles intervene in the same movement. Among the basic exercises that should not be missing in one full body workout are: chin-ups, bench press, squats, deadlifts, barbell rowing.
- It is training that requires correct planning. It is important to determine the number of sets and repetitions of each exercise and also establish the rest times between them. Usually two or three different routines are scheduled to be performed on alternate days. The training will therefore always be dynamic and ensure that no muscle is left unworked.
Example of a routine for exercising your whole body
Increasing the volume and strength in a general and proportionate manner throughout the musculature is the aim of a full body workout which, like any other workout, has to adapt its rhythm and intensity to the shape and physical level of each athlete. To give you an idea of what a routine is like in which you work with the whole body, let’s start from this premise and suggest the following example:
- Warm up. 2-3 sets of squats, to which you can add a few minutes of aerobic exercise on the elliptical or treadmill.
- Exercises to work belly and back
- Classic Crunches / Shrugs
- Leg raises
- Halter birds
- Exercises focused on the upper body(chest, shoulders, back)
- Load capacity
- Hit the couch
- Barbell military press
- Drive with a barbell or barbell
- Exercises for lower body(legs – trunk)
- crouched deep
- Dumbbell lunge
- Weighted heel rises
- Inclined press
- Leg extensions (quad machine)
Choose at least two exercises of each group to train the different muscle groups. You can perform 2 – 3 sets of each, resting 60 – 90 seconds between sets. As for the number repetitions, it depends on your goals: the more incidence we look for in the work of maximum strength and hypertrophy, the fewer repetitions and with a greater load.
Remember to always consult your questions with a personal trainer or qualified instructor before changing your exercise routine to exercise the whole body. You can also try one of the group classes to train your whole body at the gym. You will love them!
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