What are some good whole body exercises

Full body training: Much more than just beginner training


How to do it right

Especially among advanced athletes, it is believed that there is only one Split training would bring them to their goals. When Full body workout but it is at least as useful as beginners use it to get started and how Training plan must look to get you further, you can find out here!

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Whole body workout - what is it anyway?

Sure, the name says it all: Full body workout should train your whole body. Strictly speaking, that's only half the story, because Full body workout aims at yours Basic muscles off, refer to large muscles and muscle groups such as the back, legs, shoulders, chest or buttocks. Of course are there many small muscles involved, but some of them can still be left - after all, you have over 650 gains! If you really want to train your entire body from top to bottom, you have to Isolation exercises Pull through as part of a sophisticated split training session.

Advantages of full body training: Who's good for what?

Let's start with the classic target group: Newbies. For them is a Full body workout namely the best choice: As a rule, they have only weak muscles and can initially use theirs through training Build basic muscles and get their bodies used to the strain.
But even if you already have experience in weight training, you should always come back to one Full body plan dare: Not only that you save time - a Full body workout usually takes no longer than 60 minutes - also the distribution of Growth hormones as well as the Afterburn effect are measurably higher than with split training.
So you kill two birds with one stone: It doesn't matter if Muscle building or lose weightor define - With Full body workout you reach your goal!
In addition, this form of workout offers you the opportunity complex, very effective exercises to be built in. These are often omitted in the split because they demand many different muscles and would hinder the regeneration cycles.
An example: on Mondays you have a workout for your legs, on Tuesdays for your back. Now you do the deadlift on the first day and are already working hard on your lower back - one day later it cannot be completely regenerated - but deadlifts would be a good choice here too!
Another advantage: Full body workout allows you one flexible weekly planning. If you don't have the time or feel like exercising for a day, you can easily catch up on the unit the next day. With split training, you would either have to skip the unit entirely or your entire plan would be postponed.
Last but not least: Full body training can be optimally combined with other (team) sports.

Disadvantages of full body training: where are the weaknesses?

With all the advantages, there are of course one or the other disadvantage, especially for the pros among you.
Exercise every day is not in the full-body plan - so not so cool for the sports junkies among you.
In addition, it can Full body workout be that her someday no more progress makes. Because although the functional exercises require many gains at the same time, the load is accordingly distributed over many muscles. In other words, pull-ups will never exhaust your biceps like isolated curls. The Stress on individual muscles is therefore lower and more advanced can use one Full body workout at some point stop making progress.
Both reasons why you won't find a bodybuilder in the gym who trains his entire body in one workout - for himself Bodybuilding is this Full body workout definitely not an option.

Frequency: This is how often you should train

How often do you with one Full body workout plan Running to the gym depends on your initial situation. Beginners should two times a week go, advanced 3 times.
Those returning to work, for example after injuries, can walk three times a week, but should then start with fewer sets and slowly approach their old performance.
Important for everyone: Regeneration is at Full body workout The be-all and end-all - so make sure that between your workouts at least one restday lies!

In addition: Tips for faster regeneration can be found here.

Training tips for full body training

Sounds pretty good to you so far ?! Then pay attention to this Tips for maximum success:

  • Warm-up: As with any workout, you should definitely warm up for 5-10 minutes.
  • volume: How many sets and repetitions do, of course, depends on your individual goals and requirements. A rule of thumb: 2-3 sets of 10-15 repetitions for beginners, 3-4 sets of 8-12 repetitions for advanced.
  • Break times: Functional exercises are very intense, so take breaks from 60-90 seconds a.
  • progress: Continuously increase yourself with the weights or repetitions so that your body does not get used to the strain. To 8-12 weeks you should create a new training plan for you.
  • Safety first: As always, a clean execution is possible BEFORE thick weight plates!
  • Cool down: Don't end your workout abruptly, give your body time to slow down. For example, a gentle runout or stretching is a good idea.

Exercises for the full body plan

Let's get to the crucial point: Which exercise belongs in a meaningful one Full body plan, which not?!
Remember: More than 10 exercises it shouldn't be, because it quickly threatens overtraining. In general, functional exercises belong in one Full body workout, you already know that. Of course you can do this by one or two Isolation exercises for your weak points.

Regardless of whether you are a beginner or a professional, in the following I will give you my recommendations for the perfect full body training plan!

Full body training plan for beginners

For you as a beginner, it’s first fixed machinesbecause - to put it simply - your muscles have to balance less and you can get used to the strain first. You should have a trainer show you these machines:

  • Leg press
  • Hamstrings
  • Chest press
  • Rowing machine
  • Lat pulldown
  • Shoulder press
  • Hyperextensions
  • (optional: one of these abdominal exercises)

Full-body training plan for advanced users

If you already have experience with strength training, you are welcome to visit the free dumbbell area trust. All the more important here: Make sure you pay attention to one clean technology!

  • rowing
  • Deadlift
  • Squats
  • Pull-ups
  • Bench press
  • Shoulder press
  • Dips
  • (Abdominal exercise)

There are of course a few variations on each of these exercises, for example a different grip. If you want to add a little variety, you can do a so-called alternating full body training Power through: Here you do alternate two different plans with the same exercises, but in variations: day A wide pull-ups, day B tight, etc.

My conclusion: Full body workout can do something, whether beginner or pro!
how do you see it? Please tell me!

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