Best full body training for the whole body, aimed at muscle growth

This information will help you find the most effective for you. fullbadi training for the whole body, the purpose of which is muscle building. The essence of the exercise full body system for mass building is pumping all muscle groups in a single workout. Such an option organization of the training process is considered optimal for natural athletes aimed at muscle growth without using additional drugs.

It perfectly develops strength and stimulates muscle growth, regardless of your training experience. This program is not only helps you optimize the frequency of training and rest between them, but it will take very little time – it requires only 3 once a week.

But in order to maximize all its effectiveness, you it is necessary to work properly on all large muscle groups in every workout.

And you have to do it in a balanced way so that the muscles grow and became stronger in proportion. It will make your appearance not only more aesthetic, but also reduce the risk of injury.

Follow the link if you are looking for a complex using the circular method muscle pumping through the full body system of the house. There are selected exercises with own body weight for interval training of men and women.

Here we look at how to swing into muscle groups in one day with strength exercises.

• A brief description of the training plan
• The best exercises for the muscles of the whole body
  • Exercise 1: Leg Press
  • Exercise 2 : Squat with a barbell
  • Exercise 3: Pullups
  • Exercise 4 : Bending the legs with a dumbbell lying
  • Exercise 5: Standing Barbell Bench Press
• Additional exercises
  • Exercise 6: Pull the rope in the top block of the flask
  • Exercise 7: Bending the arms with a barbell to the biceps with the elbows, laid back
• Best Fullbadi Full Body Workout Program
  • A set of exercises for the whole body 3 times a week
  • Full body program for 4 workouts per week
    • Monday
    • Tuesday
    • Thursday
    • Friday

A brief description of the training plan

First of all, you need to know that this program consists of three training days per week, and the type of training they will be alternate as follows:

• Monday – Type A
• Tuesday – Rest
• Medium – Type B
• Thursday – Rest
• Friday – Type A
• Saturday and Sunday – Rest
• Monday – Type B
• Tuesday – Rest
• Medium – Type A
• Thursday – Rest
• Friday – Type B

Here we will carefully consider exercises for all muscle groups. from training type A. Below you will find tables with programs training A and B on for the muscles of the whole body for beginners and experienced 3 once a week.

Each program will mainly consist of basic multi-joint exercises with the addition of various auxiliary movements in order to minimize potential muscle imbalances.

Having disassembled, in principle, full body training programs, you can it’s easy to compose a set of exercises for all muscle groups in home conditions. Although you can train according to the table, suggested below.

Now let’s see how the optimal should look strength training for the whole body, for which we have selected the most effective pumping movements of various muscle groups based on research (all links you will find in the footnotes under the article).

The best exercises for the muscles of the whole body

Exercise 1: Leg Press

The bench press from the chest will be the first, as well as the main exercise in this workout. It will be responsible for increasing size and strength. your pectoral muscles.

Due to the horizontal position of the bench on which you perform this movement, especially the middle part of the chest will develop, and also the anterior deltoid muscles and triceps.

Therefore, when doing this exercise, focus on the muscles shown below and control so that most tension was felt precisely in the chest.

This exercise has been selected for several reasons.

Firstly, it perfectly activates the pectoral muscles.

Many scientific studies1 show that bench press lying on the chest activates the chest better than any other common exercises. And this, of course, means that growth these muscles will be faster and more efficient.

For example, several recent studies2 have found positive relationship between bench press and pectoral muscle growth. In in many cases this is just the case.

Also, do not forget about the right technique – for maximum the amplitude of movement you need to lower the bar as close to breasts.

The same can be said about other exercises. Exercises with maximum amplitude of movement is more effective for muscle growth than even heavier loads with partial range of motion.

Therefore, if you want to develop your pectoral muscles, try do this exercise with the right technique.

Exercise 2: Squat with a barbell

Now we move on to the exercise for the muscles of the lower body. it help optimize rest between exercises, as well as their quality.

Squat with a barbell is the best exercise for this, as revealed several studies3, it activates perfectly quadriceps. Of course, it will also strain many other muscles. lower body, for example, gluteal.

When performing a movement, you should feel tension in the muscles, shown below.

And again, try to maximize the range of motion.

Why is this so important?

A study published in 20144 found that after only 8 weeks of testing, in people performing deep squats with maximum amplitude, muscle size was doubled more than people performing them with partial amplitude.

The results of studies5 show that with Squats should always try to go down at least a little lower. parallels with the floor, and if you can crouch lower without the risk of injury, then be sure to go even lower.

Exercise 3: Pullups

Pullups will be our next exercise for the upper muscles parts of the body, as well as the main exercise for the back.

The main working muscles here will be the latissimus dorsi. But, as you see below, many other muscles will also work, for example shoulder.

When you perform this movement, you must feel the muscles working, shown above and try to get the latissimus dorsi tensed harder than the rest.

When you can do 10-12 pull-ups in a row with the right technique, then you need to start to progress. For this can gradually complicate the exercise, for example, use belt with heavier or hold a dumbbell between the legs.

But if on the contrary, you still can not perform them, then do not worry, you have several options. Lightweight pull-ups pull-ups on a special simulator (gravitron) and negative pull-ups are good alternatives with which you can start and progress slowly until you, in the end, You won’t be able to do the correct pull-ups.

Exercise 4: Bending the legs with a dumbbell lying

Now we are back to the lower body exercise, this bending legs while lying down.

In this exercise, it is recommended that you keep the dumbbell between your feet – this helps to better control weight.

As shown below, this exercise is predominantly annoying. hind muscles:

Do not forget that when doing the exercise, you need to concentrate on the work of the muscles of the back of the thigh and not let your lower back get into work, keep your muscles the press is tense.

The main function of this exercise is to strengthen the back thigh muscles.

And this is very critical, since in 20096 it’s proven that squatting doesn’t activate these muscles enough – how do you see below, during the squat, they are activated only 27%:

And this is much less than other common exercises for this muscle group.

Since the muscles of the back of the thigh should be balanced with quadriceps to prevent injury, this exercise is completely necessary.

Research 7 showed that strengthening the muscles of the back of the thigh is very important for improving athletic abilities and injury prevention.

Therefore, when performing this movement, you must control weight and on the way down in each repetition for a few seconds do movement eccentric.

Also remember that if you are not used to this exercise, then it can cause leg pain after exercise, so it’s better start small and gradually increase the load.

Exercise 5: Standing Barbell Bench Press

The last difficult move in this training will be the army bench press. This exercise is essential for muscle and strength development. upper body, especially the shoulders. Everything works in this exercise. body, but the main role here is played by the anterior deltoid muscles, triceps, and anterior dentate muscle.

Numerous studies8 have shown that this is the best. exercise for the front deltoid muscles:

In addition, in comparison with other similar shoulder exercise, it allows you to lift more weight. And if look from a practical point of view, its also the easiest the rest can be made progressive – over time, just add weights to the barbell. Just for these reasons, this exercise recommended to include in your plan.

But it was also proven that the bench press with dumbbells also activates muscles in a similar way, so if the above exercise is uncomfortable for you, then this will be a good alternative to him.

Additional exercises

Now we can start supporting exercises for in order to minimize potential muscle imbalances.

Exercise 6: Pull the rope in the top block of the flask

The first additional exercise will be a craving for the face. it movement is necessary to improve posture and healthy shoulders. It also creates balance in the exercises of this workout.

The main working muscles here are the posterior deltoid muscles, middle and lower trapezius muscles, as well as rotational shoulder cuffs, as can be seen here.

Focus on stress when doing the exercise. the above muscles.

It can be done while standing or on your knees. Keep your elbows higher and, taking them back, we pull the rope to the face.

In the final position, your shoulders should be turned outward, hands are biceps up in order to work back deltoid muscles and rotational cuffs of the shoulder. Do not let lower back bend.

Relatively light weight is recommended for this. exercises, and just concentrate on activating the right ones the muscles.

Exercise 7: Bending the arms with a barbell to the biceps with the elbows, laid back

The last exercise in training will be an exercise for biceps – bending the arms with a barbell standing, with the abduction of the elbows back.

Due to the position of the shoulder in this exercise, it tenses well long biceps head, which almost did not work in previous exercises.

In order to fulfill it, we raise the bar in front of us, keeping it as close to the body as possible, for which it will be necessary to take elbows back. Lower the bar in the same way. Barbell as if glides along the body.

For this exercise you need to use a much lighter weight, than the one used in conventional traction, and before progression to learn how to perform it correctly.

Best Fullbadi Full Body Workout Program

A set of exercises for the whole body 3 times a week

(Part 1/2)

This is what type A training would look like then newcomers:

Exercise	The approaches	Repetitions	Rest (min)
Bench Press	3	8-10	2-3
Barbell Squat	3	8-10	2-3
Pull-ups	3	6-10	2-3
Dumbbell Leg Curl	3	10-15	2
Standing barbell press	3	6-10	2-3
Rope pull in the upper flask block	2	10-15	1,5

Here’s what type A training for experienced people would look like:

Exercise	The approaches	Repetitions	Rest (min)
Bench Press	4	6-8	2-3
Shoulder Squat	4	6-8	2-3
Pull-ups	3	6-10	2-3
Dumbbell Leg Curl	4	8-12	2
Standing barbell press	3	6-10	2-3
Rope pull in the upper flask block	4	10-15	1,5-2
Biceps Barbell Curls	3	8-10	1,5-2

(Part 2/2)

This is what type B training would look like for newcomers:

Exercise	The approaches	Repetitions	Rest (min)
Rod deadlift	3	8-10	2-3
Dumbbell bench press at an angle	3	8-12	2-3
Bulgarian split squats	3	8-10 (for each leg)	1 minute between parties
Dumbbell pull to the belt on an incline bench or pull-ups at an angle	3	8-12	2-3
Mahi dumbbells across the sides	3	8-12	2-3

Here’s what type B training for experienced people would look like:

Exercise	The approaches	Repetitions	Rest (min)
Rod deadlift	4	6-8	2-3
Dumbbell bench press at an angle	4	6-10	2-3
Bulgarian split squats	4	8-10 (for each side)	1 minute between legs
Dumbbell pull to belt lying on an incline bench or pull-ups at an angle	4	8-12	2-3
Mahi dumbbells across the sides	3	8-12	2-3
Triceps Dumbbell Arm Extension	3	10-15	1,5-2
Flattening the arms in a crossover on the upper chest unit	3	10-15	1,5-2

You can also include calf and abdominal muscles.

Just remember, if you are a beginner, it’s best to start with the basics, complex movements, and perform fewer approaches. Then in time you You can do your workout more voluminous.

Full body program for 4 workouts per week

In each exercise we do 3-4 approaches for 8-12 reps.

The general scheme of classes will look like this:

• Mon legs / back / wed delta
• W chest / triceps / lane delta
• Wed out
• Th back / thigh / triceps
• Fri Shoulders / Chest / Biceps

An example of a set of exercises:

Monday

• Squats
• Leg extension in the simulator
• Hyperextension
• Link bar
• Vertical thrust to the chest
• Chin rod

Tuesday

• Incline bench press
• Horizontal bench press
• Bars
• French dumbbell bench press
• Army bench press
• Lifts in front of you

Thursday

• Leg curl in the simulator
• Leg press
• Romanian deadlift
• Belt pull in block
• Pull-ups
• Tight grip bench press

Friday

• Wide grip rod pull
• Bench press simulator
• Crossover chin pull
• Side Dumbbell Rises
• Bench Press
• Incline Dumbbell Press
• Barbell Biceps

You can also change the order of exercises. Some studies have shown9 that the earlier performed exercise in training, the greater the effect of pumping will be from it target muscle group.

Since you now know which exercises are straining certain muscles, you can change the order of your exercises, in depending on their importance to you. For example, if you want concentrate on pull-ups for back muscle growth, you just make them first.

But if you want even faster and more effective change, then you must combine this full body workout with the right, healthy nutrition.

We hope you find this information useful. Good luck

Sources:

1. https://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html
2. https://www.ncbi.nlm.nih.gov/pubmed/24169471
3. https://www.ncbi.nlm.nih.gov/pubmed/26252837
4. https://www.ncbi.nlm.nih.gov/pubmed/23629583
5. https://www.ncbi.nlm.nih.gov/pubmed/23821469
6. https://www.ncbi.nlm.nih.gov/pubmed/19417230
7. https://www.sciencedirect.com/science/article/abs/pii/S1466853X05000350
8. https://suppversity.blogspot.com/2011/08/suppversity-emg-series-m-deltoideus-m.html
9. https://link.springer.com/article/10.2165/11597240-000000000-00000
10. https://builtwithscience.com/best-full-body-workout/