In order to benefit the most from a total body workout, it is important to fill your workout routine with compound exercises. Especially the 6 movement patterns that were discussed in Part 2 of this series. Compound exercises are an easy way to train muscle groups simultaneously, helping you save the little precious time you have.
With that said, it is OKAY to train them once a week if you simply cannot train each muscle group two times in that time period. There are very few things in life you could say that about. Unless you are lifting really heavy weights, or training for some sort of competition there is no reason to spend countless hours per week at the gym.
Believe it or not, 30 minutes is enough time to get a lot of work done. If you design your workout program correctly, you can accomplish a lot of work in a short amount of time. Warmups serve to prepare your body for physical activity, and as such, will decrease any risk of injury. I warm up in 5 minutes. Once you have finished Session 4, go back to Session 1 and make a small modification to the Major Compound Exercise.
Then you will do the same with Session 2- making a small modification to the Major Compound Exercise, and so on. The first principle of exercise states that training stimuli must change over time. Every time you repeat a session, there must be something different about it. By implementing this strategy, you are constantly introducing a new progressive stimulus to your body to drive stronger adaptations over long periods of time.
You can also change the stimulus by using a different variation of the compound exercises every weeks. I go over 10 different ways to make progress in my article on Progressive Overload. When performing your workout routine, always start small. Begin with very light weights that you can perform easily.
Allow your body to slowly accustom itself to the exercises. Learn the proper technique in a safe manner to maximize the benefits of the compound exercises. There is no reason to go all out on day 1 or even day Let your body grow stronger over long periods of time. Only increase the weight by a very small margin 2. But trust me, you want this process to be slow, controlled, and easily adaptable.
By taking your time, you ensure that you can continue to make progress from session to session. There is nothing more satisfying than seeing the progress you have made in your life. Think back to anything in your life, and see how far you have come. I can tell you with complete certainty- the feeling of accomplishment that you get from exercise and fitness is unparalleled.
Hold yourself accountable. Make it to your workout sessions, in whatever manner you need to. Make your health a priority, just like you did with your career. Every building is constructed by laying down one brick at a time. Keep laying your bricks and you will build something anyone would be proud of. To learn about two other ways to split up your training, check out the 3 Best Split Workouts of all time. The Full Body split ensures that you train your upper and lower body evenly, especially if your schedule is unpredictable.
Full-body workouts are one of the best ways to build muscle mass. But in order to do so, you must:. Just make sure to learn how to perform these exercises properly. Have someone assess your form when starting out. Unless you are training for a competition, or you get paid to workout, you should NOT do a full-body workout every day.
The other option is to just use three unique workouts which you do once per week. I give you an example in our article on workout splits. We take all of the principles in this article and more to create a 15 week exercise program for you that you can do in just 35 minutes a day.
It is possible to do a complete bodyweight version of this workout at home with minimal equipment. Check out my Calisthenics At Home Workout post to learn more. If your goal is muscle gain and fat loss — full body strength training can help you get there! Learn more about them here. I have to tell you all, I have read all your posts up to this point and your insight is incredibly helpful. This training template is golden! It all makes so much sense when I read the rationale; it would have taken me forever to figure out on my own, though.
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