Full Body Workout

Sticking to a workout routine can be difficult, especially if you are no longer getting results. You need a fresh approach to how you train and the easiest way to do that is by introducing a full body workout to your routine.

For years we have been taught that you need to spend hours in the gym to get that chiselled body. Most of us don’t have hours to spend in the gym but we want that muscular physique!

Sound familiar?

A full body workout is just what you need. It fits into your already busy schedule, you will get results quicker and it will give you a whole new outlook to the way you train.

So what are the benefits of a full body workout?

 You save time

By training your whole body in one session you decrease the amount of time needed in the gym. You will only need to train 3 days in every 7. How much spare time is that going to free up for you?

Your workouts will be under an hour! That sounds crazy, it goes against everything the muscle magazines teach you. Yes your workout time will be slashed.

It’s the quality not the quantity that gives full body workouts there advantage.

You burn fat at the same time

Now that your workouts are under an hour, you will need to pick up the pace. Trying to fit 3 sets per body part while keeping your rest periods to 1 minute your heart will be pounding. Your cardiovascular system will be pumping and without even realising it you will be getting a cardio workout while you build muscle.

How to train

You will only need to train every second or third day.

But don’t fall into the biggest trap that most people do. People think that by doing a full body workout they need to conserve energy to get through the session. Wrong! You still need to train with intensity that is why you only need to train every 2 to 3 days, your body will need time to rest between sessions. Rest equals growth.  

You need to train heavy, if you don’t you will not make the gains you are looking for. You have less than an hour to fit in as much as you can as heavy as you can. Again it’s all about the quality of your workout.

Only perform 1 exercise per muscle group.

Sounds simple but its critical for full body workouts. Because you are putting everything into your workout you only need to do 1 exercise for your back, chest etc. This way you avoid over training muscles

For your legs nothing beats squats. Bench press or press ups for your chest. Cable rows for your back…..You get the idea.

No more than 3 sets per muscle group and keep you reps under 12. For maximum muscle gain 6-10 reps with a weight that will challenge you.

 Keeping it under an hour

By giving yourself a time limit you force your body to work harder. Wear a watch and time your rest periods between reps. 1 minute maximum, if you’re new to training then 1 1/2 minutes. No more than 2 minutes between sets, that includes getting to the next exercise!

Don’t be lazy. If you go over an hour you know next time you need to pick up the pace of your next session. Intensity intensity intensity.

So how do you put it all together?

You will want to change things around regularly to avoid not only getting bored but to also shock your muscles, don’t let them get used to what’s coming.

Here is an example of a Full-Body Workout

Day 1: Full body workout (Back, chest, legs, triceps, biceps, calves, shoulders, abs)

Day 2: Rest

Day 3: Full body workout (Chest, shoulders, back, biceps, triceps, abs, legs, calves)

Day 4: Rest

Day 5: Rest

Day 6: Full body workout (Legs, calves, back, abs, shoulders, chest, biceps, triceps)

Day 7: Rest

Full body workouts allow you to free up more time, train with greater intensity and get a fat burning workout while you build muscle. What else could you want?

Make the change to your program, free up your time while getting the results you have been missing out on. Take action, try a full body workout and feel the difference.