EFFECTIVE FULL BODY TRAINING ROUTINES

Effective Full Body Training Routines

You can use full body training routines to train all your muscle groups in just one workout to build muscle mass. You can also use full body training routines if you have missed some scheduled workouts and simply want to flush all your muscles with some fresh blood and avoid losing muscle.

Although I don’t think full body training in a single workout is the best way to gain a significant amount of muscle over the long term, performing a full body workout once per month is a great way to shock your muscles and help to stimulate new muscle growth.

HOW TO GO ABOUT FULL BODY TRAINING ROUTINES THE RIGHT WAY

FOR THOSE WHO DON’T HAVE ENOUGH TIME TO WORK OUT

If you have limited time to workout, full body training routines are probably ideal for you and by training just twice per week performing a full body workout each time, you’ll still give yourself a chance to build new muscle or at least maintain the muscle you already have.

Some people just like to train their entire body every time they work out so of course, full body training routines will work for them.

SHOCK YOUR MUSCLES TO A NEW PHASE OF GROWTH

Even if you follow the standard format of training by usually training just 2-3 muscle groups in each workout, you can still benefit from the occasional full body workout. Any training routine that’s different to your normal training schedule is a great way to shock your muscles to a new phase of growth.

When you go on holidays and want to take a break from your normal hardcore training, full body training routines are a great way to quickly and effectively flood all your muscle groups with fresh oxygenated blood to keep your muscles from losing size and flush harmful toxins that build up in your muscles if you haven’t had a chance to exercise regularly.

FULL BODY TRAINING ROUTINES IN AN HOUR

The following full body training routines shall take about the same amount of time as a regular bodybuilding workout which is approximately one hour. If you train any longer than one hour, you’ll simply run out of available testosterone in your system and this will quickly put you in a severe catabolic state.

The world’s strongest and most muscular bodybuilders usually never train for any longer than one hour in any given workout.

These full body workouts rely heavily on compound exercises that work a number of muscles at the same time.

Beginner Full Body Workout

  • Bench Press 3 sets x 10 reps
  • Dips 3 sets x 10 reps
  • Deadlifts 3 sets x 10 reps
  • Wide Grip Chin Ups 3 sets x 10 reps
  • Squats 3 sets x 10 reps

Intermediate Full Body Workout

  • Flat Bench Press 3 sets x 10 reps
  • Incline Dumbbell Presses 3 sets x 10 reps
  • Shoulder Press 3 sets x 10 reps
  • Dips between two benches 3 sets x 10 reps
  • Wide Grip Chin Ups 3 sets x 10 reps
  • Deadlifts 3 sets x 10 reps
  • Squats 3 sets x 10 reps
  • Leg Press 3 sets x 10 reps

For the advanced bodybuilder, a full body workout follows the same schedule as the intermediate but incorporate some supersets or drop down sets and increase the intensity level. You can also include a couple of individual sets to target the triceps and the biceps muscles as well.

The beginner bodybuilder or weight trainer should perform the full body workout either once or twice per week. The intermediate bodybuilder can perform the full body workout twice per week or on every third day. I would not recommend performing the intermediate full body training routine 3 times in one 7 day period since it can lead to overtraining.

I would stick to performing the intermediate full body workout, 3 times over 9 days for the best muscle gains and to give yourself the best chance to make a full recovery after each workout.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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