A very high percentage of people start a training programme with no real thought and simple follow the gym myths to try to get the results they are looking for and sadly most will always fail. This is usually the case when using weights, I believe people just don’t understand the real benefits from doing them and the positive affects it has on our bodies.
Back to Basics
You need to consider other methods of training, I’m sure most of us began training our T-shirt muscles by hitting our arms, chest and Abs as much as we could while neglecting our legs and back. You need to go back to basics and start using the most productive exercise available by putting together a balanced full body workout full of muscle building compound exercises!
Now there are a million different training programmes that you could do but I believe it is better to keep things very simple by choosing exercises that hit the most muscles and are similar to movements you do every single day.
These movements include squatting, deadlifting, pushing and pulling and they all work more than one joint and work loads of different muscles at once. Isolation work such as sit ups, bicep curls and chest flies are exercises that only isolate a muscle in movements you can’t relate to because we don’t move like that. I’m not saying boycott all isolation but we should first develop strength in the big compound exercises and use isolation exercises later in more complex split routines.
A simple full body should have you training 3 times a week, every other day and will hit all the major muscle groups in each session and you should always have a day off between each session so your muscles have time to recover.
Your programme layout will be based on 5 different movements with will include a squat, push, pull, bend to extend and vertical push.
You can choose one exercise from each movement in the lists below according the equipment available to you and you level of experience. The exercises in each list range from easiest to the hardest.
Stability Ball Squat
Leg Press/Hack squat
Body Weight Free Squat
Body weight Lunges
Chest Press Machine
Smith Machine Chest Press
Barbell Bench Press
Dumbbell Bench Press
Cable Chest Press
(Most of these movements can be used with a flat, decline or incline bench to slightly change the exercise)
Seated Row Machine
Lat Pull Down
Cable Single Row
Assisted Chin Ups
Bent Over Barbell Row
(Some of the these exercise can be done using a close grip or wider grip to slightly change the exercise)
Stability Ball Deadlift
Stiff Leg Deadlift
Shoulder Press Machine
Smith Machine Shoulder Press
Dumbbell Shoulder Press
This type of workout routine is perfect for people who struggle to get to the gym 5/6 days a week and for newbie’s who need to learn all the basic compound movements to help them develop overall body strength. A lot of the world’s best bodybuilders come from power lifting backgrounds so I think if you perfect these compound movements you will be giving yourself a great base to get into great shape and reach your goals.