Did you know that the annual revenue for gym and health club industry is $21.8 million? With an average monthly gym membership cost at $58, 67 percent of people with memberships are unable to use them for variety of reasons.
You can change your workout game and opt for full body workouts to maximize your time in the gym without compromising certain muscle groups.
How does this work? These 15 facts will tell you everything you should know about full body workout for men, plus exercise routines that will surely workout your whole body.
1. Say Hello and Get to Know Total Body Workout a Little Bit Better
Before you say hello to the different workout routines, it is important that you know the basics of what full body workout is all about.
So, what is it exactly?
From the name itself, a full body workout is a type of workout that trains all major muscle groups in just one routine. This means instead of training a particular muscle group, such as your chest or triceps on a particular day, you target major muscle groups on a given workout day.
There are two ways to do this:
- Isolation – Doing several exercises that target various but specific muscle groups.
- Compound – This calls for workout routines that involve multiple muscle groups like squats and deadlift.
Full body weightlifting workout requires three times a week training. You can do the same routines for one week then introduce new routines the following week or do different exercises in one week.
2. The Benefits of Full Body Workouts in Making Your Body the Talk of the Town
You might say that this type of workout can be tiring. You have a point. Nonetheless, here are various reasons on why you should consider this type of routine:
- Time: Saves you time, which is also the biggest advantage of this type of workout. Instead of going every other day, you can cut your gym frequency to two to three times a week.
- Cardio Health: Gives your cardiovascular system a boost.
- Flexibility: Makes you more flexible since you are able to stimulate various muscles in just one workout.
- Major Muscle Groups: You are able to burn more calories in lesser time because major muscle groups are working together, especially if you opted for compound exercises.
- Strength: Increases your strength since total body workout requires total body effort, thereby effectively building your strength.
- Multi-Tasking: Helps you build more muscles since you target various muscle groups at the same time and on the same day.
- Efficiency: Maximizes your efficiency during workouts by teaching your body to focus on the 80/20 rule. This means instead of adding few more reps on your routine, you use 20 percent of your energy on movements that give you the most benefits.
Given these benefits, how well does full body workout for mass building works? Read the next sections to find out.
3. How It Works: The Mechanism Behind Full Body Workout Routines
You might be wondering: what is the mechanism behind full body exercises that makes them a lifesaver?
The answer is simple: this type of exercise relies on three things: push, pull and squat. As a result, any pressing, pulling, and squatting exercises can train more than one muscle.
For instance, pressing routines, such as bench presses can target your shoulders, chest and triceps. Pulling movements like chin-ups cover your back, biceps and forearms. If you want a routine that takes care of your legs, squatting exercises are your best choices.
Make sure you know what you plan to target on then execute the corresponding routines. Don’t forget to finish your exercise within 45 minutes. There are more simple rules to remember later on that will make your workouts much more effective.
4. Understand How Well the Full Body Workout Routine Works
You know what muscle building a la 300 workout is and the benefits of this type of exercise. The next question is this: how well does this work?
Here’s the good news: a study published in the Journal of Strength and Conditioning Research showed that beginners greatly benefit and can do well with working out the entire body. This means you can see results quickly once you pick up your weights and do these workout routines, which you will learn below.
In fact, most people who exercise routinely could see results within six months.
Does this mean you can’t see an improvement before six months? Not necessarily. With the right routines, you will continuously see an improvement in your body – and maybe even make other men jealous of you.
Apparently, it’s not as easy as lifting weights and doing barbell squats. There are rules to live by to make total body workout routines work for you, which you will find out in the next section.
5. Rules to Remember Before Doing Full Body Exercises
You might think simply following these steps will take you to places, at least in the bodybuilding world. Believe it or not, it will take more than just following the guide for full body workout at home.
Here are rules to remember to make sure you make the most out of these full body workouts:
- Practice your form. Make sure you practice your form first to prevent injury. This means keep your upper back strong, tighten your core, and keep your chin and chest up.
- Focus on major muscle groups. Work on your major muscle groups, which include your shoulders, chest, biceps, triceps, hamstrings, abs, and back among others.
- Do more than one set. Do multiple sets for every exercise.
- Do compound exercises. Go for more compound than isolation exercises to target more muscle groups.
- Cover your whole body. Do one exercise routine for every muscle group.
- Choose the right weights. Lift heavy weights, but make sure you stick to weights that you can lift 30 times straight.
- Don’t overdo it. Your workout must last for less than an hour.
- Nourish post workout. Drink a post-workout shake to stimulate muscle protein synthesis.
- Change it up. Alternate and introduce something new in your workout routines.
Aside from these tips, the next section will tell you an important rule to maximize full body exercises.
6. The Most Important Rule: The Recommended Rest Time in Between to Achieve the Body You’ve Always Wanted
One of the cardinal rules in doing a total body workout is to do multiple sets for every exercise routine. Still, this doesn’t mean you should do this without any rest in-between. Aside from the rules you learned above, rest is the most important tip you should remember to make the most out of your workout.
The answer is, it depends on what you are aiming for. If you are into strength training, three to five minutes in between sets is recommended. If you want to gain bigger muscles quickly, then the best rest period is one to two minutes after every set. Nonetheless, endurance training requires a rest period between 45 seconds and two minutes in between sets.
Apart from the rest in between sets, complete rest is required to build bigger muscles, which will be discussed in detail below.
7. Get to Know the Concept of Recuperation in Relation to Full Body Workout for Men
You know how important rest is in between workouts. Every workout goal may require specific rest periods, but the bottom line is you need to rest to allow your muscles to recover. This includes complete rest, a concept covered by the term, “recuperation.”
Recuperation is your ability to recover after an intense workout, which is what you get from full body workouts. The quicker you recover from your workouts, the quicker the strength and mass gains will be. Aside from what you eat, one of the best ways to encourage your body to recuperate is by resting, which also means sleeping.
Therefore, get some rest two to four hours immediately after workouts. Make sure you also rest 48 to 72 hours after every exercise, regardless if you had full body workouts without weights. Rest is essential in muscle building and at the same time, it is important to give your body some time to recover before abusing it again.
Here is something to remember: sleep is where production and release of growth hormones are at their peak, so make sure you take advantage of it. For a little extra help, try an HGH-enhancing product like GenF20 Plus, a natural HGH releaser that stimulate and improves the production of growth hormones, which you will need in muscle building.
Now that you know the basics on how to do a full body workout routine, read the succeeding sections to find out the different full body exercises that will surely help you build muscles – and make other men jealous.
8. A Beginner’s Guide to Working Out Your Shoulders
What do you think is the most widely used muscle in your upper body? You guessed it right. It is your shoulders, although some people will say otherwise. Nonetheless, it is important to keep your shoulders strong, since they function every time you move.
Here are back workouts you should include in your whole body workout routine:
- Push Ups – This is the most basic yet one of the best compound exercises you should do. It targets several muscle groups including your shoulders to keep them toned. To do this, lie on the floor, keep your face down, and plant your hands firmly on the ground. Go down until your chest almost touches the floor and push yourself back up. Four to six reps for three sets is fine.
- Shoulder Presses – Sit on a bench or chair with back support. Grab the barbell and lift it over your head. Thereafter, lower the barbell down to your shoulders until the bar kisses your chin. Don’t forget to inhale and do four to six reps for three sets.
- Front Plate Raises – Stand straight while holding a barbell plate in both hands and your palms facing each other. Raise the barbell plate and hold it a little above the shoulders for three seconds. Lower the plate down and back to your original position. Do this 12 times per set with three sets for this routine.
9. Toned Arms: An Instant Turn On to Always Include in Full Body Workouts
Your arms are neither the biggest nor the strongest in the group of major muscles. Nonetheless, it is important that you include them in your routine, especially if you are after a total body workout.
Do you have any workout suggestions for this? If not, then read below on how you can work out your biceps:
- EZ Bar Curls – Instead of the typical straight bar, use an EZ bar since it helps shift and introduce the load to other elbow flexors. Nonetheless, the routine is the same. Hold the EZ bar with your palms up. Bend your elbows and lift the bar until your palms are facing you. Do this six to eight times per set.
- Hammer Curls – This is the strongest curls you can do because it involves all elbow flexors. To do this, sit on a preacher bench or concentration curl. Hold the dumbbells on each hand in such a way that your palms are facing each other. Lift the dumbbells close to your face.
10. Do these Exercises to Shape and Sculpt Your Chest
Oftentimes, you associate chest exercises with bench press. Apparently, there are more workouts you can try to shape and sculpt your chest.
Here are some ideas:
- Medicine Ball Pushups – Bring yourself in a pushup position. Put the medicine ball in one hand and your other hand planted firmly on the ground. Bend your elbows as you lower yourself towards the floor and your chest should be even with the medicine ball. Go back to your original position.
- Push Ups with a Twist – Instead of the ordinary pushup where you lower and push yourself back up, extend one arm and towards the ceiling before you go back to your original position. When you do this, your body becomes perpendicular to the floor. Hold this for two seconds before going back to your original position.
Do six to eight reps for each routine for three sets.
11. Say Yes to Six-Pack Abs with these Exercises
Here’s the truth: women like men who have something to show off. This includes abs. If you are looking for an effective way to your body the town envy, then you need to work on your six-pack abs, waiting to be uncovered
Here are exercise routines that can help you with that:
- Mountain Climbers – Start by kneeling on all fours, with your arms slightly wider than your shoulder. Straighten your right leg then lift your left knee towards your chest, similar to sprinters’ starting position. Switch legs. Don’t forget to do this as many times possible within 45 minutes.
- Dumbbell Wood Chops – Hold a light dumbbell on one hand and raise it above your right shoulder. Bend your knees then rotate your torso to your left as you draw your arms down, as if cutting a tree. Do this 10 to 12 times before switching sides.
- Squat and Chin Up Combo – Stay in front of a chin-up bar, then squat on the floor. Kick both legs behind your back, thereby forming a push-up position. Go back to squat position, jump, and grab the chin-up bar. Pull yourself up until your chest is close to the bar. Make sure you do eight to 10 reps to make it more effective.
12. Work on Your Back Muscles with These Effective Workout Programs
Women may pay more attention on your abs and biceps, but your back plays a crucial role in keeping your upper body balanced. This is because your back is composed of various muscle groups that take up a big chunk in your upper body.
Check out these back-building muscle routines worth trying:
- Bent Over Barbell Rows – Hold a barbell with your palms facing down. Slightly bend your knees, bend at your waist, and keep you back straight, making it almost parallel to the floor. Lift the barbell and bring it closer to your waist as your elbows make a 90-degree angle. Do six to eight reps for three sets.
- Barbell Shrugs – Stand straight and your feet at shoulder width. Hold a barbell in front of you using both hands, slightly wider that shoulder width. Raise your shoulders as high as you can and hold it for a second. Return to your original position. Six to eight reps for three sets will do for this routine. You can also do this with the barbell behind your back.
- Hyperextensions – On a hyperextension bench, tuck your ankles securely on the footpads. Place your arms behind your head or in front of you. Slowly bend forward at the waist, going as far as you can as you feel the stretch on your hamstrings. Go back to your initial position after. Make sure to inhale and keep you back flat as you bend forward. Do this 12 times for three sets.
13. Jumping Rope: The Simplest Yet Most Effective Way to Build Stronger Calves
Leg exercises are crucial in ensuring that your body is in its best state. Unfortunately, not many people pay attention to this particular muscle group known as the calves since you can easily hide them, and no one really looks at them.
The truth is, you need strong calves for a number of activities, and the easiest way to do is to jump rope. At the same time, jump rope is readily available, easily accessible, and can be done anytime, anywhere as long as you have enough space.
Buy a jump rope and perform either on timed sets or sets with specific number of reps. Don’t forget to bounce the balls of your feet and make sure to keep ground contact time short and fast.
14. Keeping Your Legs Strong as Part of Your Full Body Workout Routine
You might associate leg training with barbell squats that are hundreds of pounds. You can utilize heavy barbells, but there are other means available that keeps your legs stronger than ever.
How will you do that? Read below and find out the other exercise routines you can try to strengthen your legs:
- King Squats – This is a variant for the traditional squats. Instead of two legs, you only bend one knee when you lower yourself and as you push yourself back to your original position. You should be able to maintain balance, thereby making your legs stronger.
- Pistol Squats – For this variant, you will also need the help of TRX straps. In this routine, lift your right leg straight and in front of you then squat on your left. Use the TRX straps to support you as you lower yourself. You can also adjust the straps wherein more tension makes it easier for you to lower your step.
With these routines in mind, check out the next and important tip as you go through this full body exercise routines.
15. An Important Tip to Remember to Make These Workouts Work Best
There is no doubt that the routines you learned will help you build muscles and make you the talk of the town. Still, remember this: keep your expectations realistic. Don’t expect an Arnold body after a week or two of exercise.
In other words, the results don’t happen overnight and you need time before you notice improvements in your physical appearance. Nevertheless, don’t stop just because nothing happened after a week. Continuously motivate yourself and do these full body workouts regularly, and you will surely be the epitome of ideal body in town.