The best full-body training for the whole body, aimed at muscle growth: This information will help you choose an effective full-body workout for your entire body, the goal of which is to build muscle. The essence of the exercise on the full-body system for building mass is to pump all muscle groups of the body in one training session. This option for organizing the training process is considered optimal for natural athletes aimed at muscle growth without the use of additional drugs.
It perfectly develops strength and stimulates muscle growth, regardless of your training experience. This program will not only help you optimize the frequency of training and rest between them, but also take very little time – it requires you to do only 3 times a week. If you want a high protein diet for your workout, you can consider protein powder.
But in order to maximize all its effectiveness, you need to work correctly on all the large muscle groups in each workout.
And you have to do it in a balanced way so that the muscles grow and become stronger in proportion. This 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 method of circular muscle pumping through the full-body system of the house. There are selected exercises with their own body weight for interval training of men and women.
Here we will look at how to swing into muscle groups on the same day using strength exercises.
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 in them will 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 the exercises for all muscle groups from type a training. Below you will find tables with training programs A and B for the muscles of the whole body for beginners and experienced 3 times 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 sorted out in principle the full-body training programs, you can easily compose yourself a set of exercises for all muscle groups at home. Although you can train according to the table proposed below.
Now let’s see what the optimal strength training for the whole body should look like, for which we have selected the most effective movements for pumping various muscle groups based on research (you will find all the links in the footnotes under the article).
The best exercises for the muscles
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 the size and strength of your pectoral muscles.
Due to the horizontal position of the bench on which you perform this movement, the middle part of the chest, as well as the front deltoid muscles and triceps, will especially develop.
Therefore, when performing this exercise, concentrate on the work of the muscles shown below, and make sure that most of the tension is felt in the chest.
This exercise has been selected for several reasons.
Firstly, it perfectly activates the pectoral muscles. Many scientific studies 1 show that a bench press from a lying chest activates the chest better than any other common exercise. And this, of course, means that the growth of these muscles will be faster and more efficient.
Exercise 2: Squat with a barbell
Now we move on to the exercise for the muscles of the lower body. This will help optimize the rest between exercises, as well as their quality.
Squat with a barbell is the best exercise for this, as several studies have revealed 3, it perfectly activates quadriceps. Of course, it will also strain many other muscles of the lower body, for example, the gluteus.
When performing the movement, you should feel the tension in the muscles shown below.
And again, try to maximize the range of motion.
Why is this so important?
A study showed that after only 8 weeks of testing, people doing deep squats with maximum amplitude had twice the muscle size than people doing partial amplitude squats.
Research results 5 show that when squats you should always try to lower at least slightly below the parallel to the floor, and if you can sit lower without risk of injury, be sure to lower even lower.
Exercise 3: Pull-ups
Pull-ups will be our next exercise for the muscles of the upper 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, such as the brachial, will also work.
When you perform this movement, you should feel the muscles of the muscles shown above and try to ensure that the latissimus dorsi muscles are tensed more than others.
When you can perform 10-12 pull-ups in a row with the right technique, then you need to start to progress. To do this, you can gradually complicate the exercise, for example, use a belt with weighting or hold a dumbbell between the legs.
Exercise 4: Bending the legs with a dumbbell lying
Now we are back to the exercise for the lower body, this is bending the legs while lying down.
In this exercise, it is recommended to keep the dumbbell between the feet – this helps to better control weight.Do not forget that when performing the exercise, you need to concentrate on the work of the muscles of the back of the thigh and not allow the lower back to be included in the work, keep your abs muscles tense.
In order to fulfill it, we raise the bar in front of us, holding it as close to the body as possible, for which it will be necessary to take our elbows back. Lower the bar in the same way. The bar seems to slide along the body. For this exercise, you need to use a much lighter weight than that used in ordinary traction, and before progressing, learn how to do it correctly.