How To Do Full Body Training Properly

[@ppm_444_]

Back Squats - Legs Dumbbell bench press - Chest Lats Pulldown - Lats Dumbbell shoulder press - Shoulder Dumbell skull crushers - Triceps Barbell bicep curls - Biceps Cable pulldown - Abs 3 Sets 8-10 Reps each

[@MONGOTV1r6]

Legs is not a muscle group.

[@ahmadelshbasy3222]

@@MONGOTV1r6ok , they are olympic medals Adam.

[@Nathan0407]

@@MONGOTV1r6finally someone understands

[@mlajdksbfksmdnx5165]

​@@MONGOTV1r6yeah its multiple muscle groups but lots of people especialy guys tend to give it a minimal attention cause common bro we want bigger upper body and also not chicken leg of course )

[@joshuapeek9555]

1 set each and there you go

[@alexpfleger5539]

I always start with legs to get the entire nervous system fired up. Studies show they are the highest anabolic and catecholamine response to get you fired up for your next exercises, and they will make you stronger on the upper body movements. They indirectly help the other muscles as well as your entire body grow faster.

[@shellytanner]

Agreed

[@gamingend6799]

True

[@shehateme9955]

Also why I cycle daily

[@CudKidi]

​@@shehateme9955wait. What kinda cycle we talking? 😂

[@shehateme9955]

@@CudKidi 🚲 lol. Im about longevity of health & functional mobility

[@ketorising81]

Full body works well for me. I do 4x per week, and after 2 or 3 weeks, I realized it also exercised my adaptation. I’m now very used to it. One key is to spread the work out across the week, and always alternate the body part you lead with. Don’t always begin your workout with the same muscle group.

[@mamba5437]

okay, thanks for thoughts, but why I should not start with the same body part ?

[@ketorising81]

@@mamba5437 because the first movements are the ones you will have the most energy for. So if you always start with chest, that chest movement will get your best. If you start the next workout day with back instead, that back exercise will be your most energized. Always alternate.

[@mamba5437]

@@ketorising81 thanks king ✊🏻

[@abbadon8990]

​@@ketorising81could u show ur Programm?

[@ketorising81]

@andreleitedasilva8708 correct, I only do one exercise per body part, and I will perform 3 or 4 sets per exercise.

[@CarlTheTacticalHoser]

The high frequency and specificity of minimalist high intensity full body routine has produced the most lean and dense muscle of my whole life. Im doing better at 37 then I ever have.

[@juvonycool]

There's definitely some truth behind these workouts. I know from experience 👍

[@farfromnorth]

Here’s my full-body training split if anyone wants to try it! 5 min warmup: Band Stretches Deep squats Cat cow Long lunge First routine Quads - Deep Squats Chest - Weighted Push-ups Abs - Leg raises Second routine (rest 5 mins) Hamstrings - Deadlifts Back - Pull-ups Shoulders - Pike push-ups Calves - Calves raises This should take around 1 hour to complete, reps do between 10-12 and 3-5 sets.

[@t.soares1125]

Are these supersets? Are you doing routine 1 and 2 on the same day? How many days per week?

[@farfromnorth]

Yeah supersets will make this workout quicker but you can do them separate too! I mainly do 3 days a week and full-body workouts. My days at the moment are Monday, Wednesday and Friday. Because you are training 3 days a week full body you can get away with not going to failure on every exercise. If you do then you'll be feeling it for sure over the weekend but at least you have 2 days rest.. @@t.soares1125

[@حمدي-ج2ر]

iam not experince but it looks random

[@farfromnorth]

@@t.soares1125 Here is my current workout plan made some changes and makes more sense now! This will help you gain muscle and lose body fat at the same time. Do this 3 or 4 times a week along with 1 run a week. This workout routine should only take 45 mins to 1 hour in the gym or at home. Compound moves are the way forward with moderate weight and high reps. Do 50 or 100 reps broken into sets so 10 reps x5 or x10 per superset. Let’s go!! 🔥 Superset 1 Squats Push-ups or chest press Superset 2 Deadlifts Pull-ups or rows Superset 3 Split squats or glute bridges Shoulder press Hanging leg raises and plank finisher at the end!

[@joshuapeek9555]

Routine? A routine is an entire program

[@ryan29550]

I've been on full body for a while, just recently started to really fine tune my workouts. 2 days a week, I'm in the gym for a total of ~60-90 minutes, and then I sprinkle in some cardio between rest days. Works well, very taxing on CNS, so to those who want to try: make sure you're eating and resting properly to support these workouts!

[@kyzz21]

Just have a question will you spread your exercises?, like for example on day 1 for the muscle of shoulders you will do dumbell Press Day 2 is lat raises day 3 is deltoid fly..

[@ryan29550]

Compound lifts are key here. I do 2-3 compound movements and end with 1-2 isolation movements per session. And you can split these into 2 different workouts: A & B. They can look like this: Workout A: Squat Bench Press Row (Isolations) Lateral Raises Calf Raises Workout B: Leg Press Incline Bench Pull ups/Lat pull downs Romanian Deadlifts (Isolations) Bicep curls Tricep movement (push down, skull crusher, whatever your preference is) Personally I love ending on an isolation movement, all of the really grueling exercises are done, and I can focus on getting a good pump, especially for biceps & triceps. Another good takeaway: an advantage of this kind of workout is you can bias certain muscle groups. For example, I put incline bench on workout B to put bias on the chest. If you want to swap it out with say an overhead press to hit more shoulders, that's totally fine. Hope this helps

[@kyzz21]

@@ryan29550 you just solve my problem,yep!, that's right Compound is The Key For This Routine, Thanks For The Long Reply Much Appreciated Godbless You and Your Family keepsafe aye!🫶,Happy New Year!

[@kyzz21]

@@ryan29550 last question i don't know if you know this,but do you think this can be applied on the HIT approach wherein low volume sets specifically 1-2 sets and All our failure..what do you think?.. And also i see you only hit bicep and tricep once?,

[@ryan29550]

@@kyzz21 I like the low volume approach personally. I've been on a reverse pyramid program for a while now and I'm seeing significant progress. Reverse pyramid is starting with your heaviest set, and then backing off the weight and doing a lighter set for more reps. 2 working sets (and a few warm up sets). As for the bicep/triceps issue, you could incorporate some additional work in those muscles if desired. One way you could do so is by doing reverse grip pull downs or chin ups. Then your hitting biceps twice a week. You could also do dips or close grip bench to hit triceps a little more.

[@tempest_2222]

wow a fitness instructor actually gave useful information without trying to get me to pay for it

[@capswole81]

Right!

[@XxLova]

LOVE THISSSSS!!!! It’s going so well

[@ScrubDaddy265]

I love this idea! Calisthenics version: All movements for upper body require elevating the feet to or above the level of the hands at rest. Deficit Push-up-chest, triceps, abs, anterior delts, lower back Inverted Rows, supinated grip-traps, biceps, rhomboids, posterior deltoids, etc. Weighted split squat Weighted single leg RDL

[@thegloryofyoungmenistheirs4298]

I been doing full body twice a week for years and it’s definitely worked for me for sure! But ultimately any split will build muscle optimally as long as your recovery is on point. The split is more of a preference thing and how it works with your daily life scheduling.

[@whatspoppin5221]

Hello, Just a question how much recovery time would you recommend weekly?

[@thegloryofyoungmenistheirs4298]

@@whatspoppin5221 This is gonna vary from person to person. But since I do fully body twice a week, low volume/high intensity, that gives me 5 days to get good sleep in, lots of water, get a lot of protein in, etc. But on other splits like an upper/lower you get two days recovery which is still good cause you are technically getting more recovery for your upper body while working your lower body and vice versa. A full body split is gonna be more taxing and fatiguing just because your workin the whole body in one day so more recovery days are needed. But an upper/lower split or a bro split you don’t need entire days to recover since your not fatiguing the whole body in one day.

[@jonathantenney2339]

I’ve been doing the same deal. I love it. I get the results, and I get to have a life outside the gym. I’m not overtaxing my body, mind, or schedule. What’s your set up like?

[@thegloryofyoungmenistheirs4298]

@@jonathantenney2339 Full body twice a week is my set up. Usually Monday night and Thursday nights. But sometimes I do Tuesday night and Friday afternoon or maybe Monday night and Wednesday night. But most of the time I do Monday night and Thursday night.

[@RealEntity]

would you recommend this for strength gains

[@notPeacefulOne]

2 bodypart a day is best for me. Monday: Chest triceps Tuesday: Back bicep abs Wednesday: Legs shoulder Thursday: Chest tricep Friday: Back bicep abs Saturday: Legs, shoulder Sunday: running/jogging

[@danphan434]

Yup if you have all the time in the world. I think this full body work out is good dads 😅 like me

[@orlando9923]

Check out Steve Reeves full-body workout he did 3 exercises per body part for 3 sets ,3x a week

[@alexpfleger5539]

You’ll be in the gym forever (2 hours min) with three sets per bp! Leroy Colbert’s program is 2 exercises 3 sets. That’s 1.5 hours. I found 4 sets on compounds and 3 sets on accessories fits well into a 1 hour range.

[@brandonshlong8252]

I love doing full body splits. I do 5 days a week. My body responds very well to this and I stay energetic without feeling so much soreness from day to day. I feel I’m able to go harder everyday becuase I’m not extremely fatigued from the day before.

[@BrandAlpha]

Full body the most sustainable

[@ivanlocaso544]

progressive overload: try in your fullbody workout add weight in each sets. Be sure take enough rest between sets.

[@keremjinyo]

@Based3in lateral raise it is work ?

[@rishabhmenaria7093]

​@Based3bro many skinny fat guys in my near gym add weight per set they are now means and muscular. Also shoud I do this full body workout shown in this video as a begginner

[@mynameisjeff3451]

Only problem is I feel like this isn’t enough volume for your legs

[@bradturner7678]

3 sets of incline bench/3 sets of pull ups 3sets of squats/3 sets of hammer curls 3 sets of tricep extensions/3 sets lateral raises/3 sets of leg raises. (Added extra) 3 sets of leg curls/3 sets of calve raises. An example of a full body workout ive done and took 50 minutes/1 hour with the added extra. The / are supersetted. Without the supersets it will take longer but theyre incredibly useful and increase my work capacity.

[@novaexx6587]

Hey, I've just started going to the gym so I was wondering.. what does 3 sets mean? 3 sets how how many repetitions of the movement? How much rest do you take after each set?

[@dayGama.]

@@novaexx6587 Each set is doing 15 reps (for example).

[@leahsletzion3086]

Nice. I also prefer an extra exercise for legs each time.

[@JMK15]

I was hoping this was in the description box

[@julesarnott-ford9627]

Definitely looking to try this out. Should I warm up before every exercise I do or just get straight into it? Just wanna make sure I’m doing things right

[@survivedmatze0327]

Do a 5-10 min Warmup at the Salt of the Workout. And then before every new exercise just do 2 Sets of the exercise with less weight to "warm up"

[@Mustafa70116]

I do 1-2 exercises per body part but I do 2 sets. I will sometimes do 3 but generally 2 sets

[@stillhere7193]

Yup . One exercise is doesn’t even fire up the muscle.

[@guapoluca]

@@stillhere7193warm up properly and load heavy and see how it fire up

[@pauldinesh19]

I love full body workout

[@jvall3616]

I like full body I used to do ppl for years and now full body is best for me just depends on what you prefer or can stick too consistently

[@dg9015]

One thing for legs as in squats or leg press that isn't going to do a lot

[@DavidNAdrianKershaw-vj8ub]

I am going to give it a try

[@snoopys14]

I lovw this type of workout ciz if i did just legs id skip it

[@paulcervantes9502]

Been at the full body routine a few weeks..was tough programming in side and rear delt training

[@nasmcgrady4165]

Where’s the rest?

[@tdyrc]

im a fan of 2 day split: Push core, Legs back. I can really lift decents weights and not be scared about dropping something because of not having strength due to lets say doing squats and struggling when shoulder pressings.

[@Tropax1]

I've been doing full body workout since I started lifting 7 years ago and I'm very satisfied with my progress and I get compliments all the time. I do all the exercises mentioned in this video but do 3 different exercises per body part which takes around 2 hours 3 times a week. I want to shorten that length to say an hour and the half but I'm having hard time figuring out what exercises to drop. Example for chest, I do flat bench, incline bench and flies. For legs I do squats, bulgarian split and leg extension and leg curl.

[@onlykobe3508]

What’s your complete full body workout? I’ve been wanting to convert to full body workouts each day but haven’t been able to get a solid program for myself.

[@Tropax1]

@@onlykobe3508 My program looks like this: Lower body; Hamstring curls 3 sets of 15, 12, 10 superset with Leg press 3 dets of 12 ,10, 8 Barbell squat 5 sets of 15, 12, 10, 8, 6 Bulgarian split 3 sets of 10, 8, 6 Upper body ; Flat bench 4 sets of 15, 10, 8, 6 Incline bench 3 sets of 12, 10, 6 Cable flies 3 sets of 15, 12, 12 For Back; Weighted pull ups 2 sets, weighted chin-up 2 sets Barbell row 3 sets T-bar row 3 sets Shoulders: Overhead press 4 sets Dumbell Lateral raises 4 sets Reverse flies for rear delts 3 sets Biceps ; Curls 4 sets Incline curl 3 sets Preacher curl 3 sets Triceps.; Skull crushers 3 sets Rope pull downs 3 sets Close grip bench press 3 sets And abs lastly. I usually do this on Mondays, on Wednesdays I do the same only with dumbbells. I've been doing this for 7 years now and the entire workout takes 2 hours, sometimes 2 and the half hours. None of my friends can workout with me, it's too intense they say. Because I play soccer I can recover from my sets pretty quickly with heavier weights taking 2:30 minutes rest.

[@fasieh7331]

@@Tropax1 thats almost 20 exercises, how do you get that done in 2 hours?

[@Tropax1]

@@fasieh7331 Mostly in 2:30 hours because I superset most exercises, for instance chest and back, bicep and tricep which saves a lot of time.

[@fasieh7331]

@@hammas99 no that's way overkill. you probably aren't pushing yourself very close to failure on each of your sets and/or you need to check your form as well. most beginners feel way more sore from there workouts compared to people who've been lifting for a while because your muscles are new to lifting. you probably aren't pushing yourself properly

[@Romero_Meyer]

Do alternate your leg exercise each day to balance posterior chain vs Quads?

[@TaneshaAwasthi]

What about glutes and more leg movements?! This is very upper body focused 😅

[@Nigel__]

Good question. You could add or swap in a glute/hamstring focused movement on one of the training days, for example: RDL or Hip Thrust.

[@NocturnalTerror]

How does rest properly work?

[@perpetualshred6024]

I've done this for the last 5 years, and I only workout twice a week. Two warm-up sets and one set of 8-12 reps to failure. Consistency and diet is key. Good luck A. Squats Bench press Bentover rows Dips Skull crushers B. Deadlifts Overhead press/military press Pull ups Bicep curls Reverse fly or shrugs

[@MrOMarr]

Why does B have to be different from A ? can I do just do A Monday Wednesday and Friday ?

[@ONESIDEGAMERFF]

Is 3 sets and 15 reps are enough bro please reply big fan

[@Matt_warren_photography]

Heard it's good to do an A and B full body so 3x a week ABA then week 2 BAB if so can we have a 2nd full body routine we cud use..., I love a full body workout! But feeling a little lost on making one again

[@MJC1121]

Word

[@unchained8]

10 sets full body workout at 63. Your thoughts please. Thank you.

[@outdoorsummiteer399]

Going to try

[@lenbroughton2318]

Is this an every other day workout or… ? I am interested in trying

[@WesNavy]

Is it good for 3 days a week

[@thornzal5932]

So good

[@wakekeman]

1. Less gym payment 2. Good ratio on recovery 3. Workout entire body or almost entire body 3 times a day, unlike other programs that will only offers you 2 times per week. 4. The best part you'll have a life outside gym, not unless you want to make gym as your home. 😂

[@mlajdksbfksmdnx5165]

​​also if you have busy schedule and can only train 2 or maybe even 1 day you will still hit almost all your body in that day so its very effective for people with busy schedule and people who have hard time sticking to more than 3 days a week training (like me i am free to train every day but i just dont want to and have hard time sticking to more than 3 days per week )@@wakekeman

[@gamingend6799]

True guy

[@coachfrankperez7176]

Love it

[@DMANNstar]

Does it work for advance lifters if you want to get massive? 3x a week?

[@olafolafsson2755]

I think it works on some individuals but is mainly for beginners or health, fitness people. But not for srsly bigger muscles n strength gains. At least for me it has never worked and I ve tried it many many times. Every time I go back to upper lower or push pull legs, I grow again. Sry but my legs or back don’t even bother with that low volume of a full body day. For a proper squat you need like 20+ minutes of warm up. How is one supposed to bench and also row after that… never understood that. Also look up any natural girl that trains legs with huge success, they often do 6-8 leg exercises 2 or times a week and another functional day additionally. Not like 12 sets of squats in a whole week splitted into 3 full body workouts… The bigger guys in my gym I know all do split routines. Also if you start doing sth like 120+ squats for 10 reps you can’t do a full body routine without being completely wrecked and burned out. Not only during the workout but also in everyday life. Don’t know if it is just me or if those workouts are rlly only for pure beginners, but I will never go back to a full body plan ever again.

[@justwantedtocreate3525]

how many days a week can i follow this for proper muscle growth

[@KevinThielman]

First week training like this. Feels odd cause at the end of the workout I feel like I still have some gas in the tank for every muscle group. Ever tried 4/5 sets per group?

[@joaogabrielscherergiasson2486]

hamstrings when

[@I-di-nt-do-nuff-in-]

How are the last muscle groups to be worked going to get enough intensity?

[@JustKhali]

Cause on the next day you put those first

[@I-di-nt-do-nuff-in-]

@@JustKhali yeah but then the other ones don’t get enough intensity…..

[@BrainGainz21]

Volume = intensity? At the end of the week you have done the same if not more volume

[@TheHerbsMCJay74]

I do push pull legs... 6days a week.. full body never worked for me

[@I-di-nt-do-nuff-in-]

@@BrainGainz21 that is completely incorrect, volume dose not = intensity

[@nikolauzunov940]

So 1 exercise for lower body and 6 for the upper?

[@AliJaw2d94]

Your legs composed of two muscles as well as your hands it has extensors (triceps/quads )and flexors ( biceps/hamstrings) so each part should be treated as one different muscle

[@nikolauzunov940]

@alijawad5992 Yeah but they are much bigger and require more volume. 2 muscles? So what about calves, glutes, adductors and abductors?

[@AliJaw2d94]

@@nikolauzunov940 am talking in general idea and for the volume no you dont need more than 6 sets for each side because you work all the leg while doing any particular exercise , and for the last muscle you’ve mentioned we call them accessory muscles you can hit them any time you want

[@nikolauzunov940]

@@AliJaw2d94 People are just lazy and make up excuses not to train legs as much as the upper body even though they are half of the body

[@AliJaw2d94]

guess what , you won't have as much growth as you want if you don't train legs 😉

[@bnasty4759]

How many days a week can I do full body? Can I go back to back days? Thanks this sounds more fun to me than push pull split

[@neemyn407]

For a full body you need time to rest

[@wakekeman]

3 to 4 times per week. But mostly 3. You rest every other day of workout.

[@jaff5854]

Hi ry , greetings from the uk , would you recommend a days rest between workouts? Or just do a a different angle or hamstring instead of quads or whatever body part you doing? Thanks ian

[@TomVivec]

Yes, rest day in between

[@ИванМрянков]

Im training 10 sets for 5 muscle groups... Chest,back,squat, shoulders, Abs . No recover day this week..

[@stillhere7193]

Man one exercise that’s boring I do 2 . One heavy next light, I do for all muscles groups.

[@TheHerbsMCJay74]

And end up with lagging rear and side delts, and hamstrings

[@lucasramosDC]

If I do full body, one exercise per body part, how many days a week should I go to the gym?

[@michaelsherman2811]

Should I repeat this every week or switch some of the workouts?

[@guapoluca]

I wanna try it Starting 3x week But guys how to manage RPE? advice? I never did more then 2x week on a muscle

[@mr.batmann]

I do exactly like this 6 times per week its great

[@Guruvishwanadh-j8k]

What about stretch? Do i need to stretch my entire body before every workout?

[@cmad2345]

How many days ?

[@robgarcia6770]

Every day. More days =more volume

[@patricklong9227]

How heavy are you lifting?

[@ananthac6472]

but weekly total volume won't be sufficient for muscle growth..

[@bradturner7678]

You can grow just fine on 3x a week, many impressive physiques were made that way, steve reeves for example.

[@rishabhmenaria7093]

Hello sir as a gym begginner should i try this plan.

[@luqman.t3134]

yes this will work for you , just do 2 sets with 8-12 rep for now for every exercise

[@rishabhmenaria7093]

@@luqman.t3134 ok thanks

[@zenethis92]

So would this be 6x a week?

[@mikakoivisto6504]

Fullbody day and bro day/accessory day 2x a week.

[@killaayo5614]

I do fullbody 3 times a week and each session takes me roughly 1-1.5 hours. Each session i put the emphasis on either push, pull or leg. Example fullbody Pull emphasis: -Deadlift 4 sets (legs and back) -Bent over row 3 sets (upper back) -Pullups 3 sets (lats) -Cable crossovers 3 sets (lower chest) -Lateral raise 3 sets (shoulders) -concentration curls 3 sets (biceps) -triceps rope pushdown (triceps) What y’all think?

[@MJC1121]

What about for intermediates?

[@B1gluciano]

Do one at home please brother

[@5StarTeke]

fr

[@HarrisonSchwichtenberg]

Daily or eod?

[@DrewBrisc1]

How many days a week though?

[@brianjasta3994]

3-4

[@DrewBrisc1]

Thank u sir

[@cielostack2698]

FACTS…

[@GotFaculty]

Is it alright to do only 2 sets each but higher training frequency?

[@dave9338]

Yes most definitely. You do it every day if you keep the volume low. New studys say high frequency less volume.

[@Brayden_Nazerian]

This person isn’t educated, but lucky for you I am I will give you all a full body workout that doesn’t involve going to the gym with a stretching routine that warms up all of your muscles before your workout and make sure to be doing the stretches after your work out as well and the weekly workout plan works all of the heads of every muscle group and on your rest days I will give you a minor full body workout that takes about 30-40 minutes to do and the weekly workouts take about two hours to two hours and 30 minutes and make sure every set your resting one minute and the equipment you need are resistance, tubes, dumbbells, pull up bar, dip bar, barbell, and that’s it. If you stay consistent with it, you’ll see some crazy gains over one year. And make sure after every month increase the weight for at least 5 pounds. If you can’t afford the money to increase the weight or buy new dumbbells, you can increase the reps by at least five and you also need to stick to a healthy diet plan, which I will also give you and you also need to be doing some cardio. I recommend doing at least 10 minutes of jump rope every day after your workouts. Also be drinking a post workout protein shake but lucky for you. I got you here is a protein shake that contains approximately 900 cal and 30 g of protein here it is: 3 tablespoon whey protein powder 20 tablespoon almond milk 13 tablespoon water 1 tablespoon olive oil 8 tablespoon honey 6 tablespoon unsweetened cocoa powder 1 tablespoon cinnamon MONDAY: 1:00 hamstring stretch 1:00 hip flexor stretch on each leg 1:00 abuctor stretch 1:00 butterfly stretch 1:00 Pigeon pose on each leg 1:00 doorway stretch 1:00 seated spinal twist on each leg Shoulders: 3*10 front raises + 3*10 lateral raises + 3*10 shoulder press + SUPERSET 3*10 scapular push-ups + 3*10 scapular dips + 3*10 scapular pull-ups forearms: 3*10 fingertip push-ups + 3*10 hammer curls SUPERSET 3*2 minutes of wrist rollers + 3*2 minute farmers walk + 3*2 minute farmers walk hold triceps: 3*10 diamond pushups + 3*10 tricep dips + 3*10 tricep extensions biceps: 3*10 incline bicep curls + 3*10 strict curls + 3*0 reverse curls + 3*10 chin ups + 3*10 close grip push-ups Tuesday: 1:00 hamstring stretch 1:00 hip flexor stretch on each leg 1:00 abuctor stretch 1:00 butterfly stretch 1:00 Pigeon pose on each leg 1:00 doorway stretch 1:00 seated spinal twist on each leg chest: 3*10 dumbbell bench press + 3*10 decline dumbbell bench press + 3*10 incline dumbbell bench press + 3*10 wide arm push-ups + 3*10 incline push-ups + 3*10 decline push-ups Abs and obliques: + 3*10 half crunches + SUPERSET 3*10 sit-ups and 3*10 crunches + 3*1 minute side plank + 3*1 minute plank Back: 3*10 dumbbell shrugs + 3*10 bent over barbell rows + 3*10 barbell deadlift back focused + 3*15 Superman’s + 3*10 scapular pull-ups + 3*10 pull-ups Wednesday: 1:00 hamstring stretch 1:00 hip flexor stretch on each leg 1:00 abuctor stretch 1:00 butterfly stretch 1:00 Pigeon pose on each leg 1:00 doorway stretch 1:00 seated spinal twist on each leg Quadriceps: 3*1 minute wall sit 3*10 dumbbell sumo squats + 3*10 dumbbell goblet squats calves: SUPERSET: 5*20 calf raises + 5*20 seated dumbbell calves raises + 5*20 outward dumbbell calves raises hamstrings: 3*10 leg curls with dumbbells + 3*10 barbell deadlifts Glutes: 3*10 dumbbell lunges + SUPERSET: 3*10 single leg deadlifts + 3*10 Bulgarian split squats Thursday: 1:00 hamstring stretch 1:00 hip flexor stretch on each leg 1:00 abuctor stretch 1:00 butterfly stretch 1:00 Pigeon pose on each leg 1:00 doorway stretch 1:00 seated spinal twist on each leg Shoulders: 3*10 front raises + 3*10 lateral raises + 3*10 shoulder press + SUPERSET 3*10 scapular push-ups + 3*10 scapular dips + 3*10 scapular pull-ups forearms: 3*10 fingertip push-ups + 3*10 hammer curls SUPERSET 3*2 minutes of wrist rollers + 3*2 minute farmers walk + 3*2 minute farmers walk hold triceps: 3*10 diamond pushups + 3*10 tricep dips + 3*10 tricep extensions biceps: 3*10 incline bicep curls + 3*10 strict curls + 3*0 reverse curls + 3*10 chin ups + 3*10 close grip push-ups Friday: 1:00 hamstring stretch 1:00 hip flexor stretch on each leg 1:00 abuctor stretch 1:00 butterfly stretch 1:00 Pigeon pose on each leg 1:00 doorway stretch 1:00 seated spinal twist on each leg 1:00 PM - 3 PM chest: 3*10 dumbbell bench press + 3*10 decline dumbbell bench press + 3*10 incline dumbbell bench press + 3*10 wide arm push-ups + 3*10 incline push-ups + 3*10 decline push-ups Abs and obliques: + 3*10 half crunches + SUPERSET 3*10 sit-ups and 3*10 crunches + 3*1 minute side plank + 3*1 minute plank Back: 3*10 dumbbell shrugs + 3*10 bent over barbell rows + 3*10 barbell deadlift back focused + 3*15 Superman’s + 3*10 scapular pull-ups + 3*10 pull-ups 1:00 hamstring stretch 1:00 hip flexor stretch on each leg 1:00 abuctor stretch 1:00 butterfly stretch 1:00 Pigeon pose on each leg 1:00 doorway stretch 1:00 seated spinal twist on each leg 8:00 PM - 10 PM Quadriceps: 3*1 minute wall sit 3*10 dumbbell sumo squats + 3*10 dumbbell goblet squats calves: SUPERSET: 5*20 calf raises + 5*20 seated dumbbell calves raises + 5*20 outward dumbbell calves raises hamstrings: 3*10 leg curls with dumbbells + 3*10 barbell deadlifts Glutes: 3*10 dumbbell lunges + SUPERSET: 3*10 single leg deadlifts + 3*10 Bulgarian split squats Saturday and Sunday: 1 minute farmers stand with dumbbells 1 minute dead hang in pull up form 1 minute dead hang in chin up form 1 minute dip hold 1 minute push up hold 1 minute plank 1 minute shrug hold 6*10 second Superman hold 1 minute wall sit 5*20 dumbbell calf raises Diet: Breakfast: - 2 pancakes with 1 tbsp peanut butter (305 calories, 20g protein) - Breakfast burrito with 3 scrambled eggs and 1 oz cheese in a large whole wheat tortilla (300 calories, 10g protein) - 1 cup unsweetened almond milk mixed with 2 tbsp unsweetened cocoa powder (195 calories, 0g protein) Lunch: turkey and cheese sandwich. To make this, take the two slices of whole wheat bread and spread the butter on one side of each slice. Then, add the 2 oz of sliced turkey breast and 2 oz of reduced-fat cheddar cheese in between the slices of bread. This sandwich provides approximately 500 calories and 40g of protein Dinner: Beef and Broccoli Stir Fry: In a pan, cook the lean ground beef until browned. Add in the cooked broccoli and grilled zucchini and stir fry for a few minutes. Serve over 1/2 cup of cooked quinoa. Meatball and Quinoa Bowl: Cook the meatballs in a pan until browned on all sides. Serve over 1/2 cup of cooked quinoa and top with grilled zucchini. Steak and Veggie Plate: Grill the medium-sized steak to medium-well doneness. Serve with grilled zucchini and 1 cup of cooked broccoli on the side. Kale and Avocado Salad with Bell Pepper. To make this salad, start by washing and chopping the kale into bite-sized pieces. Then, slice the avocado and bell pepper into thin strips. Toss the kale, avocado, and bell pepper together in a bowl. For dressing, mix together 1 tablespoon of olive oil, 1 tablespoon of lemon juice, and a pinch of salt and pepper. Drizzle the dressing over the salad and toss to combine.

[@michaelzvertsov6197]

and your are? by the looks of it you just started working out and your like 8 years old

[@Brayden_Nazerian]

@@michaelzvertsov6197 how dumb would I be if I just started working out if I didn’t know anything and I wasnt educated? Because before I even bought any weights and stuff, I did a lot of my research so you should stop being judgmental because by the looks of it you’re seven.

[@marcosdelossantos1308]

Been training full body for 20 years twice a week taking 3 days of rest in between workouts. I have never had a problem building muscle, even now in my 40’s I still building mass. Volume its not even the most important factor when it comes to build muscle. It’s mechanical tension what builds mass by lifting heavy enough. Your workout sessions should be to stimulate muscle growth, and not to destroy your body by doing 20 sets for one single body part. Stop training like a bodybuilder if you aren’t one. As a natural, you should prioritize rest, due to as a natural lifter you have a limited resource of recovery. Bodybuilders recover faster due to the steroids enable them to be ready the next day. You can train too hard or you can train too long. But you can’t do both.

[@aakashkapoor8933]

Can someone help, can I do 4 sets per movement instead of 3 or is it too much? I do full body 4x per week (every alternate day, I workout)

[@TibiG87]

but is it enough though ?

[@joseronyluna5659]

Just started going to the gym 2 months ago. I do full body 3-4times a week, 2 exercise per muscle group with 4 sets. Is this okay? Any advice?

[@dakotakingston2923]

How many days a week would you recommend

[@rubikboy4622]

I have heard atleast 3 times a week is good, and that's what I am doing

[@arshirfan-t2y]

Forearms kidr gaye?

[@MichealCornell-nv6lf]

And keep it in perspective because one illness can take hold of that away.

[@Greeky-y2w]

I do full body workout with supersets, Example : - (Squat + Push up) : 12 reps each exercice X 3 sets - One arm row 3x 12 - Triceps extension + Biceps curls : 12 x 3 - Side shoulder raises + Plank (12 reps + 30 sec plank) x 3 - Weighted calf raises + Forearm raises (12 x 3). 40 secs to 1 min rest between sets. Absolute intensity in minimum time. The session doesn't last more than 1 hour. (warm up and stretching included).

[@sadialexisss8022]

Whats with volumen?

[@sebixthegamerpro2756]

Bro , i am doing 3 sets per muscle per day 5 times a week , is it too much?

[@sebixthegamerpro2756]

(Every set to failule)

[@MrOMarr]

That’s way too much junk volume and going to failure in every set is straight crazy. Less total volume Go to failure in just one set per muscle per day.

[@reubenbaldegger6121]

Should we do it 3 times a week ?

[@wildvet222]

How many days a week do you recommend?

[@eliasmadsen2005]

3 or 4

[@rizannadyussembina1780]

I guess girls would do hip thrust at the end 😅

[@nonexistent944]

Here's a better routine:- 3-4 sets of weighted pullups. 3-4 sets of weighted dips. 3-4 sets of barbell squats. Repeat this 3x per week. Thank me later.

[@nafis1941]

You're skipping a lot of important movement patterns & muscle groups

[@Nigel__]

That is incomplete. Shoulders need to be trained separately, as well as biceps and triceps.

[@nonexistent944]

@@nafis1941 Its a meme bro. Chill bro.

[@nonexistent944]

@@Nigel__ i know. I wrote it as a joke. Ain't no way this is gonna be optimal.

[@fred4800]

Do OHP on a different day to bench smh

[@Texasmade76]

I dont ever get sore🤔 WHY?

[@khewara]

you're not putting enough effort

[@Texasmade76]

@@khewara Should I increase weight, My repetitions are already slow and controlled

[@khewara]

@@Texasmade76 i don't have access to heavy weights but if you do sure, It depends if you want size or strength. For strength you go on a comfortable weight till you cannot perform another rep (till failure) or if you want to build muscle size then lift heavy challenging weights try to get to 12 - 15 reps for 3 sets and move on (progressive overload)

[@olive1820]

​@@Goldenwind21exactly

[@I-di-nt-do-nuff-in-]

How is the muscle going to grow if you only give it 16 hours to rest and not going hard enough to cause adaptation?

[@x2BUKU4Ux]

If you’re only doing one movement per body part, that body part isn’t going to be as gassed and sore as it normally would on other splits. Allowing you to train them more frequently

[@I-di-nt-do-nuff-in-]

@@x2BUKU4Ux why would the muscle grow if your not going to failure?

[@chrisbolton1060]

@@I-di-nt-do-nuff-in- you obviously do not understand hypertrophy

[@I-di-nt-do-nuff-in-]

@@chrisbolton1060 hmmm… Mario fibular, or Sarcoplasmic hypertrophy?

[@chrisbolton1060]

@@I-di-nt-do-nuff-in- dude said mario fibular. I rest my case

[@gevinblazkowicz771]

Too dogmatic. You don't have to do the same amount of volume for each muscle each session

[@michaelandrew8493]

It's hard to do full body every other day for me because I get too sore.

[@harukiri2738]

Yeah this dude said you’re just a little sore? I usually can only do two workouts a week. Maybe I need to take the sets or intensity down.

[@michaelandrew8493]

@@harukiri2738 same but then I feel like I'm not pushing myself enough idk what to do haha

[@harukiri2738]

@@michaelandrew8493 exactly. Cant hurt to try though I guess.

[@brianninotan191]

Try every 4-5 days Or when you are no longer sore. Keep in mind soreness will lessen or disappear once you get use to it but your recovery level will still be the same.

[@kidDanny87]

What are these recommendations?? You can easily hit 2-3exercises per body part 5x a week. Trying to keep your clients small huh

[@toothpaste_tm7323]

Not everyone wants to live in the gym

[@custardyboi6951]

Legs is not one muscle

[@tsav1613]

What about traps ?

[@FerdinandMadsen]

Overhead press hits upper traps and pulldowns hit middle and lower traps

[@danielfigueroa8429]

Barbell rows, dumbbell rows, deadlifts

[@justvibing2497]

Now this is a great way to write full body. Now this is not a good program at all. This is extremely lazy. You don't hsve more intensity

[@harryhanders]

hi i got a question , If i go to the gym and i fart on everyone who is working out do i have an excuse to be allowed in the Miami Golds Gym?

[@Your-moms-gigolo]

Only works for weak beginners. This program doesn't give much stimulus if you're an advanced lifter.

[@NocturnalTerror]

How does rest properly work?

[@arshirfan-t2y]

Forearms kidr gaye?