Full Body Workout Routine
Full body workout routines achieve solid results with less time than in the gym. The emphasis is on strength training and overall muscle development, although short, intense cardio sessions can be integrated into the routine. The typical time frame for seeing noticeable results is one month.
To perform a full body workout routine, you will need:
- Free weights
- Use only one exercise for one type of muscle. Stick to working one muscle group per exercise during the full body workout routine. For example, if you're working your chest muscles during the day routine, only work it once. Do not try to incorporate exercises during the routine that will work the same muscle group two to three times. This will help you avoid burnout and fatigue.
- Do not repeat the same exercise more than once during the week. Incorporate variety into your weekly full body workout routine. If you did bicep curls on Monday and are planning on working that muscle group again on Wednesday, use a different type of exercise. This helps prevent the chance that the muscles will experience a plateau.
- Stick to three sets per exercise. Perform each exercise in sets of eight to ten reps, but do not exceed more than three sets. Since each set will be performed quickly and push your muscles to an almost fatigued state, you do not want to overdo it.
- Use free weights. Try to use free weights such as barbells whenever you can. Avoid weight machines if at all possible. Weight machines have a tendency to isolate different muscle groups, which is what you'll want to avoid in a full body workout routine.
- Workout three days a week. Allow a 48 hour rest period between each full body workout routine. Plan on going to the gym a maximum of three non-consecutive days a week. For example, if you perform a full body workout routine on Monday, your next routine should not be until Wednesday.
- Focus on exercises that use more than one muscle group. Try incorporating squats and bench presses that use more than one muscle group at a time. Avoid exercises that isolate muscle groups during the full body workout.
- Choose the right weight size. Choose a weight size that will allow you to perform the sets comfortably. Work your way up to the next weight size gradually. You want a weight that pushes your muscles to develop, but you also don't want to cause undue fatigue in the beginning.
- Plan the exercise order and add variety. Make sure that you attempt to work your larger muscle groups first, as these tend to not fatigue as easily during a full body workout. Vary the order in which you perform the routines to decrease boredom.
- Add in cardio sessions once a week. Add in a twenty minute intense cardio session at least once a week. Use a treadmill or running path to sprint for fifteen to twenty minutes. Do not incorporate a cardio session each time you perform a full body workout routine.
- Drink a protein shake after each full body workout routine to help speed the recovery process.