Exercise: The Full Body Party That Will Get You Shredded

Muz asked: "What is full body training? What are the standards that I must follow to create my weekly program (3 days a week)?"

Hi Muz,

A full body training is like an all-you-can-eat buffet for your muscles. You want to hit all of the major muscle groups, but you don't want to overindulge in any one group.

Here is a witty analogy to help you understand the importance of variety in full body training:

Imagine that your muscles are like a group of friends at a party. Some of the friends are more outgoing and extroverted, like your chest and biceps. Others are more shy and introverted, like your lower back and hamstrings.

If you only invite the same friends to the party every time, the party will get stale and boring. Similarly, if you only do the same exercises every time you work out, your muscles will get bored and stop growing.

To keep things interesting for your muscles, you need to invite a variety of exercises to the party. This means doing exercises that target all of the major muscle groups, including your chest, back, shoulders, legs, and core.

Here is another analogy:

Imagine that your full body training routine is like a house. The foundation is your compound exercises, such as squats, deadlifts, and bench presses. The walls are your isolation exercises, such as bicep curls and tricep extensions.

You can't build a strong house without a solid foundation. Similarly, you can't build a strong body without doing compound exercises.

However, you also need walls to complete the house. Isolation exercises can help you to fine-tune your physique and target specific muscle groups.

To create a good 3-day-a-week full body training program, follow these standards:

• Include a variety of compound exercises. Squats, deadlifts, bench presses, rows, and overhead presses are all essential compound exercises.
• Split your routine into 3 days. For example, you could do chest and triceps on day 1, back and biceps on day 2, and legs and shoulders on day 3.
• Rest between days. Your muscles need time to recover and grow. Aim to rest for at least 24 hours between workouts.

Here is a sample 3-day-a-week full body training program:

Day 1: Chest and triceps

• Squats: 3 sets of 10-12 repetitions
• Bench press: 3 sets of 10-12 repetitions
• Incline dumbbell bench press: 3 sets of 10-12 repetitions
• Triceps pushdowns: 3 sets of 12-15 repetitions
• Overhead triceps extensions: 3 sets of 12-15 repetitions

Day 2: Back and biceps

• Deadlifts: 3 sets of 5-8 repetitions
• Barbell rows: 3 sets of 10-12 repetitions
• Pull-ups: 3 sets to failure
• Bicep curls: 3 sets of 12-15 repetitions
• Hammer curls: 3 sets of 12-15 repetitions

Day 3: Legs and shoulders

• Squats: 3 sets of 10-12 repetitions
• Leg press: 3 sets of 10-12 repetitions
• Leg extensions: 3 sets of 12-15 repetitions
• Hamstring curls: 3 sets of 12-15 repetitions
• Military press: 3 sets of 10-12 repetitions
• Lateral raises: 3 sets of 12-15 repetitions
• Front raises: 3 sets of 12-15 repetitions

You can adjust the number of sets and repetitions depending on your fitness level. You can also add or remove exercises from the routine to target specific muscle groups.

Full body training is a great way to get a total body workout and improve your overall fitness. By following the standards above, you can create a 3-day-a-week full body training program that will help you to achieve your fitness goals.

Lastly check out the EXPLOSIVELY EFFECTIVE EXERCISE TRAINING TECHNIQUE: CLICK HERE!

Faithfully yours, Gary.