Full Body Workouts
Full body workouts can work well for strength, power and muscle building.
Even bodybuilder Arnold Schwarzenegger loved full body workouts. Full body routines allow you to have a life outside the gym and still get great results.
In this article, we will answer your questions about full body workout programs and give you a good full body program to get started.
Is a full body workout a good idea?
A full body workout program can be a great idea. Full body workouts can work great for beginners because they allow adequate recovery time between workouts. This type of workout routine can help you gain significant size and strength in your first year or two of lifting weights.
A full body lifting routine can also be time efficient. In just 45 to 60 minutes, you can train your entire body. With this type of schedule, you can accomplish a lot in just three workouts per week.
Full body workouts also help you to create a balanced training schedule. Sometimes, split body part routines overemphasize the shoulders or arms. With full body workouts, you can create balanced training programs that help you create balanced muscle development. In this way, full body programs can also help you prevent muscle imbalances that can lead to injury.
Additionally, full body workouts also provide a good balance between training and recovery. By lifting three times per week, all of your muscles get at least 48 hours to rest and rebuild stronger.
And full body programs can help you gain more muscle mass than split routines, too. By training each body part three times per week, you elevate muscle protein synthesis more than simply hammering each body part once or even twice per week. That means you can gain more muscle and strength too.
Finally, full body workouts allow you some down time outside of the gym. Whether you want to devote those other days to rest, light cardio or a fun game of pick up basketball with your neighbor, full body workouts allow you to have a life outside the gym.
Can you do full body workouts only?
You certainly can do full body workouts only. You do not need to ever switch to a body part split routine if you have found success with a full body workout program.
In fact, full body workouts might even prove more successful than standard split body part routines. By splitting up the volume between body parts over the course of each training day, you can increase training volume, minimize fatigue, reduce recovery time, reduce muscle soreness, increase anabolic hormones and gain more strength and power than with a split body part routine.
Whether you lift three, four, or even five times per week, you can probably use a full body training program with great success.
Is full body 3 times a week enough?
For most lifters, three weekly training sessions will prove ideal for muscle growth and recovery. In fact, this schedule can be ideal for athletes or for people who want to balance weight training with cardio or other types of training.
However, some advanced lifters might find success with four or even five full body training programs per week. As long as you use a balanced training program with different exercises each session, you will reduce the risk for overuse injuries.
Can you do cardio with a full body workout program?
You certainly can do cardio while using a full body training program. If you train three times per week, you can try 20 to 45 minutes of brisk walking on another three or four days of the week to boost cardiovascular fitness and recovery. If you train four or five times per week, try to still include 20 to 45 minutes of brisk walking one or two times per week. Either way, make sure you monitor your recovery to prevent overreaching and overtraining.
You may also choose to include other forms of cardio like running, jogging, swimming or cycling. If you choose more intense forms of cardio, make sure to monitor your recovery and understand that higher impact cardio might have a small but noticeable impact on your strength and muscle gains.
What is the best workout for full body?
Here is a great full body workout program. This program contains both compound and isolation exercises to boost strength, muscle size and muscle endurance.
- Day 1
- Back Squat 3 x 6
- Dumbbell Bench Press 3 x 8
- DB RDL 3 x 10
- Chin ups 3 x 6
- Ab Roll out 3 x 6-10
- Day 2
- Bulgarian Split Squat 3 x 8
- Dumbbell Overhead Press 3 x 10
- Glute Ham Raise 3 x 6
- Inverted Row 3 x 8
- Overhead Triceps Extension 3 x 12
- Day 3
- Leg Press 3 x 12
- Cable Chest Fly 3 x 12
- Barbell Glute Bridge 3 x 10
- Chest Supported Dumbbell Row 3 x 10
- Side Plank 3 x 20 seconds
- Day 4
- Conventional Deadlift 3 x 5
- Incline Dumbbell Chest Press 3 x 10
- Leg Extension 3 x 15
- Cable Bicep Curl 3 x 12
- Hanging Leg Raise 3 x 6-8
In addition to this program, you can try brisk walking for 20-45 minutes one or two times per week.
Closing Thoughts
Full body workouts can be fun, time efficient, and effective. I hope you consider a full body workout program at some point in your training career. This style of training might just help you reach your goals!
