‘Full body’ is how the much-heard ‘ Full body’ translates and routines that focus on all parts of the body are very famous for their great results. The goal of a good full body routine is to train all the muscles in one session. In fact, it is very important to include exercises that involve several joints in the same movement.
These exercise routines can be done in the gym or at home and are generally recommended at least three times a week. Many experts recommend taking a day off between full-body training routines. In fact, those who want to do it daily, should plan and choose gentler exercises.
Who is a full-body training routine recommended for?
These activities can have different objectives: gaining muscle is the priority, but also reducing fat and, in that case, you should add about 15 or 20 minutes of cardio and achieve greater body strength.
In general, due to the characteristic of the movements, this exercise routine, at home or in the gym, is recommended for people who have just started training and who want to gain strength and muscle tone or for those who cannot spend every day of the week to do sports. Therefore, if you have little time for training, these practices may be recommended.
If you are looking to grow specific muscles, this practice is not the most recommended, since it does not focus on a particular part of the body. Therefore, for expert athletes, full-body routines are not the most suitable, since it will not help them to train those specific muscles they need.
Exercise routines: frequency and intensity
Experts recommend that full-body routines always be performed with a rest day in between. And the intensity in each workout should vary. Between 6 and 8 exercises can be done in each session, involving multiple joints in the same movement.
If you want a strong training day, you should do a few repetitions but with a lot of weight and effort. If the goal is to hypertrophy the muscle, you should train with half reps.
Many athletes fall into the trap of thinking that there is not enough progress with a full-body routine, since there is not always much stiffness in the body (we must not forget that many muscles are trained at the same time), but they are really highly recommended.
Full body workout routines for beginners
If you’ve never done these whole-body-moving exercises in one session, here’s how to get started. It is important to have a weight supplement or a weight training bench since the main objective is to gain muscle mass.
With these supplements, a full-body routine can include :
- Sit-ups: 15 sit-ups, repeating this 3 times and allowing 1-2 minutes of rest between each set. Same for lower abs.
- Weights and squats: There are many exercises that allow you to develop upper and lower muscles. For example, you can grab a barbell with weights on the sides (choose the size based on your weight and strength), place that bar on your shoulders, tightly held with your hands, and begin the squats. This can be integrated into an exercise routine at home, as long as you have a heavy supplement to accompany you. If they are weights, better.
- Rowing: If you have a rowing machine nearby, you should know that it is one of the great allies for full-body routines. Combine legs with exercises for the pecs and arms.
- Stride or split: This exercise develops glutes, quadriceps, hamstrings, stabilizers … To do this, while standing, you must perform a forward stride and, with the leg that is behind, lower, leaving the front at a 90-degree angle. The back has to be kept straight and, in fact, as in the previous squats, a weight can be added on the shoulders.
- The bench press or pectoral bench press: If you have a weight bench, this will be very useful for many training styles and also for full-body exercises. It is recommended to lie down the body, putting back buttocks and hips on the base and putting a bar on the chest. Lift this bar (if you want more weight, include it) by pushing up with your back firmly attached. This develops arms, pectorals, and also abdomen due to the force that is done.
- Slingshot: For a full-body workout routine at home, a kettlebell is very useful for a wide variety of activities. One of them is the one baptized as Slingshot and that is very useful to strengthen the entire upper part. Stand with your back straight and your legs slightly apart. The kettlebell is held with both hands on the sides of the handle, with your arms outstretched, and begins to pass the weight from one hand to the other in front and behind your body in circles.
These are examples of exercises for one session, but there are a wide variety of activities that combine the movement of several joints at the same time.
Full-body routines are a great option for those who are beginning to train, they can be done both at home and in a gym and one of their strengths is that they should not be done daily, therefore they are ideal for those who do not have much free time to do sport.