You do not necessarily have to go to the gym to increase muscle mass. You can start carving a body that is truly fit and attractive, even at home, without sophisticated machines and headaches. That is why I am sure that the program for the whole body that I will share will work great for you too.
Whether you are a complete beginner or advanced, or have several weekly workouts or rarely find free time for workouts, I will show you step-by-step exactly what you need to do to quickly and easily sculpt your body on which you can be proud.
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The Rules of a Full-Body Training
In principle, they are the same rules as for free weight training for beginners, but I will give you an overview if you do not know them yet.
1. Do one exercise for each muscle group
Since workouts involve training all large muscle groups, it would be advisable to limit yourself to just one exercise for each. Even if you feel tempted to integrate a second exercise, resist it.
The biggest problem here is energy management, which you have to be very careful about if other sets of exercises follow. You may feel acute fatigue until you have finished your total training, especially the legs that are more demanding anyway.
2. Limit yourself to 3 sets for each muscle group (you can also do an initial warm-up set)
Given that a full-body workout will lead you to perform up to 24 sets of different exercises by the end of 60 minutes, the entire workload might be even higher than when you were doing a workout of the separate muscle groups.
If you run more than 3 sets you can over train and have all the disadvantages that come with specific overload. After all, you have to feel good when doing sports!
3. Do not train the full body two days in a row
I strongly support this and would like you guys to follow this rule also. You need rest and recovery between these workouts, as they will require your body and central nervous system a lot, so 48 hours of recovery is exactly what you need.
4. Eat properly, often at the right time
Given that full-body workouts will be extremely demanding for your body, both on training days and on recovery days, you will need to be careful to feed yourself CORRECT especially before and after training.
Try to eat 4-5 small meals a day, see HERE (including healthy snacks) divided as close as possible throughout the day. These meals should contain plenty of protein, some healthy fats from sources such as olive oil or nuts, but also slow-release carbohydrates (such as oats, whole grains, etc.), more information can be found HERE.
Serve one hour before training, a meal that includes slow-release carbohydrates and a low-protein source. After training, consume a SMOOTHIE.
5. Reduce the rest time between sets
If you want to finish such a large workout volume in less than 60 minutes you will need to reduce the breaks between sets as much as possible. This strategy will help you maintain your accelerated metabolism after the workout and you will continue to burn fat even after the workout is over.
Between sets do a break of up to 60 seconds, if possible, or perform another exercise for another muscle group during this time (this would be a superset. Supersets and short breaks between sets will keep your pulse high and this will also mean a better burning of calories and fat, but it will allow you to finish your workout in less than 60 minutes.
6. Take care of the order in which you perform the exercises
Yes, the order of the exercises matters. Given that you will work all the major body groups in a full-body workout, you will need to pay close attention to the order in which you perform the exercises.
It is advisable to take care not to work on small muscle groups, such as biceps or triceps at the beginning of training since they are also intensely worked during chest exercises for example.
Also, it would be a good idea to leave your abs and exercises for the lower back area at the end of training (or at least after you have worked your legs since the trunk area will be recruited for stabilization and balancing within these types of movements.
7. Change something during training
I realize that everyone is aware of the need for a change in training. In the beginning, it is good not to move forward in making very frequent changes in the training and to allow the body to adapt to the new movements.
But after a few weeks, this adaptation will work against you and will almost certainly lead you to a stagnation phase. Of course, you have to monitor your progress and if you don’t notice any problem, it doesn’t make sense to change something that works.
In general, changes in training – either full body or different muscle groups – should be done every 4-6 weeks. The changes do not have to be drastic – change the number of repetitions, the pause period, or the order of some exercises, or vary the exercises slightly.
The Advantages of Full-Body Training
• It lasts less.
• You recover faster.
• By working on all muscle fibers, you increase testosterone production.
• Ideal for a home workout.
• They are easier to organize throughout the week.
• You get bored harder.
And now let’s see how this full-body workout that I mentioned at the beginning of the article looks like.
Full-Body Workout for Beginners at home
1) CHEST — Pushups – 3 Sets of 10 Reps
2) SHOULDERS — Lateral Raises – 3 Sets of 15 Reps Each Arm
3) ABS — Long Arm Crunches – 3 Sets of 10 Reps
4) QUADS — Lunges – 3 Sets of 15 Reps
5) HAMSTRINGS — Nordic Curls – 3 Sets of 10 Reps
6) GLUTES — Curtsey Lunges – 3 Sets of 12 Reps
7) BICEPS — Dumbbell Curls (Or anything heavy, can be water bottles) – 3 Sets of 12 Reps
8) TRICEPS — Triceps Dips – 3 Sets of 12 Reps
1) CHEST – Push-ups
The pushup may just be the perfect exercise that builds both upper-body and core strength. Done properly, it is an exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.
It has many variations so beginners can start with easier versions and work up to the standard pushup, while you can find a challenging variation if you are advanced.
Targets: Chest, arms, shoulders, core
How to do it
• Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
• Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
• Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.
• Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
• Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.
2) SHOULDERS – Lateral Raises
The Lateral Raise is a popular exercise that builds larger deltoids, which are the rounded muscles on the top of your arms at your shoulders. It’s a simple exercise to perform but it’s often performed incorrectly, resulting in shoulder discomfort or pain
Targets: deltoids and trapezius
How to do it
• Starting Position: Stand holding dumbbells (or water bottles) in your hands with a closed, neutral grip (thumbs around the handles and palms facing your body). Position the dumbbells alongside your thighs with your elbows extended or holding a slight bend. Assume either a split-stance position to stabilize your body or position your feet slightly wider than hip-width apart.
• Contract your abdominal and core muscles and pull your shoulders down and back, maintaining this position throughout the exercise. Your head position should be aligned with your spine.
• Tighten your core and raise the dumbbells to the side until your upper arms are no higher than shoulder height.
• Lower the dumbbells with control to return to the starting position
3) ABS – Long Arm Crunches
A long arm crunch is an abdominal exercise used to strengthen the upper portion of the abdominal muscles. Done properly, this exercise focuses on working only the abdominal muscles, and will not strain the neck or back. Consistent abdominal pressure is the key to this movement.
How to do it
• Lie down on a mat and extend your arms straight above your head. This position will shift your weight from by your sides to above your head, thus adding resistance to the exercise.
• Raise your shoulders slightly of this ground, this will be the starting position. From here curl up and crunch your abs.
• Return to the start position but aim to keep your shoulder blades off the floor as much as possible.
4) QUADS – Lunges
The lunge is designed to work all the major muscles in the lower body—primarily the quadriceps, but also the glutes, hamstrings, and calves. The lunge is 100 percent excuse free because you don’t need any equipment or special apparel. All you need is a little motivation, direction, and structure to reach results.
Targets: glutes, quads, calves, and core
How to do it
• Start with your feet pointing straight ahead, knees straight, torso long and extended, and hips facing forward. Shoulders should be down and back, ears in line with shoulders, and keep your head in a neutral position. Hands may be placed on the hips.
• Step forward with one foot.
• Bend both knees, inhale, and lower the body to approximately 90 degrees (until your front thigh is parallel to the floor) or until you achieve a range of motion that is comfortable for your body. Your knee should not touch the floor.
• Make sure that your front knee is in line with the second and third toes of the front foot. Your knee might skim past the foot (and that’s okay), but make sure it doesn’t do so excessively.
• There should be equal weight distribution through the front heel and the ball of the back foot. You should feel this move in your quad—not your knee.
• To come out of the lunge, exhale and push through your front heel and press with your back foot. Step feet together and return to the standing neutral start position.
• Repeat with the other foot.
5) HAMSTRINGS – Nordic Curls
This exercise can strengthen weakened posterior muscles and potentially prevent hamstring injury. And it doesn’t even require any equipment.
The Nordic curl scares most people who see it done for the first time, but the truth is, it’s a fantastic hamstring exercise that beats prone leg curls for the fact that it keeps your feet stationary while your body pivots around the knee joint.
This makes it much more reliant on eccentric strength and makes it a movement worth its weight in gold for hamstring strength and posterior-chain bolstering.
The best part is, there’s no equipment needed, other than a place to secure your feet under.
Targets: hamstrings, glutes, calves
How to do it
• Place padding under your knees and hook your feet under an object that is heavy and locked in place on the floor. A heavy, slightly raised piece of furniture could do the trick.
• Flex your feet and engage your hamstrings and glutes. Brace your core and sit up tall with a long spine. Think about creating one long, tight line from your shoulders to your hips.
• Place your hands in a push-up position, with your palms about shoulder-width apart.
• With as much control as possible, slowly lower your torso to the floor, using your hamstrings to “absorb” the fall. Bend your elbows as you lower your chest down.
• Keeping your core braced, push back up (it will feel explosive, but this should also be very controlled, while your hamstrings work the concentric part of the move back to the starting position.
6) GLUTES – Curtsey Lunge
The Curtsy Lunge is a great exercise to stabilize your hips. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsy for additional glute strengthening.
Targets: quadriceps, adductors, glutes, hamstrings, and calves.
How to do it
• Stand with your feet hip-distance apart and let your arms fall at your sides.
• Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart
• Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
• Slowly return to the standing curtsy position.
• Repeat the lunge on the other side.
7) BICEPS – Dumbbell Curls
When done properly, biceps curls are one of the simplest weightlifting moves to employ, and valuable to anyone seeking to build or maintain arm strength and muscle tone.
How to do it
• Holding a dumbbell (or water bottles) in each hand in an underhand grip (palms facing away from you) with arms extended directly in front of your body, plant both feet on the floor hip-width apart. This is your starting position.
• Inhale. Exhale. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
• Inhale. Extend your elbows to lower the dumbbells and return to the starting position. Repeat for the specified number of repetitions.
8) TRICEPS – Bench/Chair Triceps Dips
Tricep dips are an exercise that you can use to build your arms at home, at the gym, or even on a park bench during your morning run. The dip’s accessibility makes it a versatile exercise, but you need to be careful about form to stay safe and get the best results.
How to do it
• Sit on the edge of a sturdy chair or bench. Bring your arms down along your sides and rest your palms on your chair, wrapping your fingers under the front of the seat. Straighten your legs out in front of you and place your heels firmly on the ground.
• Scoot your buttocks off the chair, supporting yourself with your hands. Driving your weight into the palms of your hands and the soles of your feet, move your bottom forward until it’s completely off the chair. Keep your elbows tucked behind you, your shoulder blades back and down, and your forearms perpendicular to the floor.
• Position your hands so that your fingers are facing forward rather than out to the side
• Lower yourself by bending your elbows back until they reach a 90-degree angle. Engage your triceps as you dip down so that your lowering motion is slow and controlled. Keep your elbows tucked straight back behind you instead of letting them flare out to get the best control for this exercise.
• Don’t let your bottom touch the floor. If you can’t get down to a 90-degree angle to start, that’s perfectly normal. It’s better to not dip to 90-degrees than to dip too far too fast
• Straighten your elbows fully to lift yourself back up. Pause for 1-2 seconds at the bottom of your dip to make sure your motions are in-control. Then, engage your triceps to press your body back up, bringing your arms straight. Straighten your arm completely at the top of the move
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