Full Body Strength Training Workout

Full Body Strength Training Workout: Straight Forward Answers About the What, Why, and How of Getting Your Strength Training Done In Less Time

Full body strength training workout … You know that you need to do some strength training, right? But do you know why? Wouldn’t it be nice if there were a way to cut down on some of the time that you have to spend working out? This article will walk you through the What, Why, and How of a full body strength training workout.

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Full Body Strength Training
Full Body Strength Training

What is a full body strength training workout? A FBSTW is an exercise routine that focuses on all of the major muscle groups in each routine. According to mensfitness.com, the major muscle groups are the chest, back, and legs. As you do exercises for these three super major muscle areas, you also stimulate the other muscle areas (i.e., biceps, triceps, shoulders, calves, and abs). Think of pushing, pulling, and squatting as the major movements. Pushing/pressing exercises are good for the chest, shoulders, and triceps. Pulling like in a row or chin up is good for the back, rear delts, biceps, and forearms. Squatting is good for the quads, hamstrings, glutes, and even calves to some extent. Your abs are engaged in many of the exercise as well.

Why should you do a full body strength training workout? According to mayoclinic.org, the following are some of the benefits of strength training:
– Perseverance and enhancement of muscle mass. Without active usage, we begin to loose our muscle mass.
– Development of strong bones. Strength training increases bone density and reduces the risk of osteoporosis.
– Wight control. Muscle helps your body burn calories more efficiently, which makes it easier to control your weight.
– The boosting of stamina. As you get stronger, you will do better with fatigue and balance.
– The management of chronic conditions. Strength training helps reduce the symptoms of chronic conditions like back pain, arthritis, obesity, heart disease, and diabetes.
– The sharpening of your focus. Some research suggests that regular strength training helps improve attention for especially older adults.

More specifically, one of the great benefits of a full body strength training workout is that it uses less time than the traditional type of strength training workout. You can work out your major muscle groups two or three times a week for less than one hour each session and be finished. This is less time consuming than working out one portion of the body on Monday, another on Tuesday, yet another on Wednesday, and then start over again, so you can get at least two workouts on each muscle group each week.

Not only do you save time with your strength training, but you also save time with cardio. As you limit your rest periods and keep moving from set to set, you can get a rather effective cardio workout and strength training workout at the same time.

5 Tips for a Full body Strength Training Workout

1. Be familiar with a variety of exercise for each muscle group. According to fitbodybuzz.com and dumbbell-exercies.com, here is a list of chest exercises that can be performed with little equipment:
– Push-ups and variations (wide, close, decline)
– Muscle up
– Dips
– Dumbbell bench press
– Dumbbell inclined/declined bench press
– Dumbbell lying/inclined fly
– Straight-arm/bent-arm pullover
Make sure you check out the links above for details on how to do the exercises, as needed.

According to menshealth.com and dumbbell-exercies.com, here are some back exercises that can be performed with little equipment:
– Pull ups (wide and close grip)
– Prone Y’s (swiss ball)
– Horizontal row
– Kneeling roll out
– Prone T’s (swiss ball)
– Prone around the world
– Wide Row
– Bent Over Row
– Kneeling One Arm Row
– One Arm Row
– Dead Lift
– Stiff Legged Dead Lift
– Bend to Opposite Foot
– Twisting Bend to Opposite Foot
– Back Fly
Make sure you check out the links above for details on how to do the exercises, as needed.

According to bodybuilding.com and dumbbell-exercies.com, here are some leg exercises that can be performed with little equipment:
– Close-Stance Squat
– Wide-Stance Squat
– Single-Leg Bench Squat
– Reverse Lunge
– Stationary Lunge
– Side Lunge
– Dumbbell Swing Through
– Stiff Legged Dead Lift
– Toe Raise
– One Legged Toe Raise
– Seated One Legged Toe Raise
Make sure you check out the links above for details on how to do the exercises, as needed.

2. Perform one exercise per muscle group. This article is designed primarily for the 40 year olds and older who are trying to get in shape as a means of simply enjoying their lives, not for body builders. Bodybuilders would want to focus on more than simply the chest, back, and legs.

An example of performing one exercise per muscle group would be with the chest, you would do bench presses or inclined bench presses, in one workout, not both. For the back, do bent over rows or chin ups, not both.

3. Aim to do two to four sets with 10 to 12 reps per set per exercise. Your last set should be rather challenging. If it is not then your weight is too light. If you cannot complete the last set then your weight is too heavy. Do a week of four sets of 10 reps before moving up to 11 reps and then 12 reps. Add weight and do a week of four sets of 10 reps before moving up to 11 reps and so forth.

4. Workout two to three days a week for less than one hour per session. So, in my case, I do my strength training on Monday, Wednesday, and Friday. However, Tuesday, Thursday, and Saturday is fine as well. When you focus on four sets of chest exercise, four sets of back, and four sets of legs with no more than 30 seconds of rest between each set, your workout should be one hour or less. This means spending less than three hours a week with strength training.

5. Change the order of your exercises and which exercises that you do. It is possible that by the time you get to the end of your workout that you are not able to give your last area as much attention as your first. So, change up your routine. You can either follow a routine for a week and then change up or you can change up each day. You can do chest, back, and legs for week one and then back, legs, and chest for week two and so forth. Or you can do chest, back, and legs on Monday, back, legs, and chest on Wednesday, and so forth.

Not only is it good to change the order of your exercise, but it is also good to change which exercises you actually do. Choose one exercise from the list above for your chest this week and choose another one for next week or month. Try to have a rotation of at least three exercises. Using the level of variety suggested by this tip may help you combat boredom and plateaus.

So, there you have it – straight answers about the what, why, and how of a full body strength training workout. Make sure that you don’t simply read this article. Use the material to get in shape and to stay fit.

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References

http://www.bodybuilding.com/fun/iovate5.htmhttp://www.mensfitness.com/training/workout-routines/the-best-full-body-muscle-workouthttp://www.muscleandfitness.com/workouts/workout-routines/summer-full-body-workout-routines
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
http://fitbodybuzz.com/bodyweight-chest-workouts-exercises/
http://www.dumbbell-exercises.com/exercises/chest/
http://fitbodybuzz.com/workouts/calisthenics-body-weight/ – great website for calisthenics and body weight exercises
http://www.menshealth.co.uk/building-muscle/bodyweight-exercises/best-back-bodyweight-circuit
http://www.dumbbell-exercises.com/exercises/back/

http://www.bodybuilding.com/fun/wheels-of-steel-al-kavadlos-bodyweight-legs-workout.html
http://www.dumbbell-exercises.com/exercises/legs/

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