Full Body Training!

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.

Your Arsenal

Squat

 

 

Push

 

Pull

Stability Ball Squat

Leg Press/Hack squat

Body Weight Free Squat

Body weight Lunges

Barbell Squat

Barbell Lunges

Dumbbell Squats

Dumbbell Lunges

 

 

 

 

 

Push Ups

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 Row

Cable Single Row

Assisted Chin Ups

Dumbbell Rows

T-Bar Row

Bent Over Barbell Row

Reverse Pulls

Pull Ups

Chin Ups

(Some of the these exercise can be done using a close grip or wider grip to slightly change the exercise)

 

 

Deadlift

 

 

Vertical Push

 

Prison Deadlift

Stability Ball Deadlift

Block Deadlifts

Stiff Leg Deadlift

Deadlift

Shoulder Press Machine

Smith Machine Shoulder Press

Barbell Press

Dumbbell Shoulder Press

Arnold 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.

About the Author

I'm a personal trainer & fitness writer from Watford in Hertfordshire. I'm based at The Grove Hotel where I also write montly articles for their website. I come from a powerlifting background and hope to compete in both powerlifting & bodybuilding in 2012 so watch this space!
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