Full Body Workout
A solid, fully body workout
program is critical to accomplishing your goals of building muscle and gaining
weight quickly. You can’t just walk into a gym and throw around some weights,
without a real structured plan. Your weight lifting program must be tailored
towards accomplishing your specific goals of building muscle mass.
There are many key components
that go into the designing and implementation of your own personal full body
training program. Your attention and commitment to making each of these
components strong will allow them all to come together in a way that will
provide the results you’re looking for.
Muscle Size Diet
Your diet is as important as
your time in the gym when it comes to a full body training for building muscle
size. The most common mistake beginners make when trying to build muscle size is
overestimating gym time and underestimating their diet.
There are two main philosophies
when it comes to full body training. One focuses on periodization and the other
on high intensity training. Either philosophy can maximize your muscle size, and
incorporating these techniques into your strength training program is completely
dependent on your own personal preferences.
Muscle Size Workout
Periodization requires you to
do light training for up to three weeks, following by medium training for a few
weeks, and then a final cycle of much heavier training. The gains you receive
from a plan like this are cumulative in nature, and not so much measured after
an individual cycle. Overtraining is prevented with this program through the
periodic changes in volume and intensity.
High intensity training is
commonly associated with cardio training but applies just as well to full body
strength training. This routine calls for workouts up to three times a week with full
body single-set routines. These workouts are short but very intense. Aim for
doing 8-12 reps a set, until muscular failure. Each workout is targeted towards helping
build your strength for the next workout. This kind of workout keeps you working
at a more demanding intensity, which will produce faster results.
A hardgainer training regimen
combines both of these philosophies and is thought of as more of a hybrid
approach to a full body training program. The focus is on low volume, training
splits, and maximum intensity efforts to build muscle quickly.
Regardless of the method you
choose, these full body training programs will assist you in increasing muscle
size in a safe and consistent manner.