Wednesday, 2 September 2015

#Full-Body Workout #MuscleMassBrothers


BENEFITS OF A FULL-BODY WORKOUT

"Einstein famously defined insanity as doing the same thing over and over again but expecting a different result."



What is  Full-body workout training? 


How do we build our muscles?  What is the true way of muscle perfection?  The true way to build a chiseled, muscular physique is day after day, year after year of hard 4-5 times a week of training. But is it the only way?

Hard work is still needed. You get as much as you give in to your training. However, you don't have to train on a split system four or more days each week to see gains. The full-body workout can help you progress and is easy to fit into your schedule.

Full-Body workout has become a stereotype but it can be used to lose weight and/or gain muscles. One of our Muscle Mass Brothers is on this regime and in few weeks will show his transformations.
Full-Body workout is not what some people think. It is not only lightweights and lots of rest. Real full-body workout uses relatively heavy weights but not too heavy so you can accomplish your reps. You can shape this kind of training depending on your goals.


Few points about Full-Body workout:


SAVES TIME


Probably the biggest positive about training your entire body at once is that your gym frequency decreases to around two to three times every seven days. However to complete all exercises takes around 1 hour and if you add to it Cardio for reduction like 45 minutes of running or cycling will add up to your training to around 2 hours. 3 days a week = 6h hours  

BOOSTS YOUR CARDIOVASCULAR SYSTEM


Squeezing solid 3-4 sets per body part into a 60-minute workout session gets your cardiovascular system up to speed in a hurry.

RULES FOR FULL-BODY WORKOUTS


Train every 2 days if you want to make it to insane intensity you can fit in 6 days of full body workout and rest on Sunday.
Training with weights every few days in between full-body workouts can be used to add a few cardio sessions.

LIFT HEAVY


Many athletes who try full-body workouts get trapped into training lighter than they usually would in order to conserve energy for body parts that come later in their routine. However it is all up to you to make most progress we need exercise in progressive and optimal level we can create a training journal where we can note down what weights per sets we use. We can add weights week to week slightly increasing to build up our strength. Keep your weights as heavy as you can.

PERFORM 1-2 EXERCISE PER MUSCLE GROUP


It is very important to limit our exercise per muscle group.  
The exercise allow you to move heavy weights and overload the muscles without performing endless exercises. Once you choose your exercises, plan your routines so you do 3-to-4 sets of each exercise for 10-to-15 repetitions.

KEEP YOUR WORKOUT TO AN HOUR OR LESS


When you are planning your workouts, remember that resistance training affects your natural muscle building hormones and adjust accordingly.
Lots of big compound exercises will help boost your natural testosterone levels; however, long workouts also boost levels of the catabolic hormone cortisol.
Keeping your workouts fairly brief but still intense is ideal for getting the best of both worlds. Sticking to 60 minutes or less is a good rule of thumb.

CONSUME A POST-WORKOUT SHAKE IMMEDIATELY AFTER TRAINING


During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it's important that you replenish your glycogen stores as soon as possible after training.
Replenishing your glycogen right after training jump-starts the recovery process. Conversely, not taking advantage of this crucial time can slow your results significantly. Think of it as filling up the gas tank on your car after a long drive.

CHANGE THE ORDER OF YOUR WORKOUTS


Training chest first for every full-body workout is doing a disservice to the rest of your physique's symmetry.
What seems to work better for ensuring your three major body parts get equal attention is alternating between doing chest, back, and legs first in your three workouts a week. Don't always leave abs or calves for last, though!

EXAMPLE:


Based on our forum and one of the Muscle Mass Brothers we have set of exercises

Lets talk about Training A:

  1. Squat with the barbell (on the back)
  2. Leg Curl depending on the machine you have in the gym (sitting/laying down)
  3. Arm Bar Row above the grip
  4.  Deadlifts
  5.  Front Dumbbell Raise
  6.  Lateral Raise
  7. Dumbbell Chest Press (flat bench)
  8.  Incline flyes on bench
  9. Barbell Curl


Training B:

  1. Sit up with barbell in front
  2. Pull ups Wide grip
  3. Arm Bar Row under the grip
  4. Standing military Press
  5. Upright Barbell Row
  6. Incline Bench Press
  7. Dips
  8. Biceps with dumbbell


Week 1:                                                                                               Week 2:
Day 1: A15
Day 1: B15
Day 2: B10
Day 2: A10
Day 3:  A5
Day 3: B5

# Training with 15 reps have 3 sets
#Training with 10/5 reps have 4 sets


Eg.:        
            Day 1: A 15 = We use training A with 15 reps of 3 sets per exercise
Day 2: B10 = We use training B with 10 reps of 4 sets per exercise 

If we are on reduction we can add 30-45 minutes of cardio with heart rate of 135-145 BPM
and after each training add 20 minutes of ab work. 


We advise to change our exercise training every 8 weeks to keep our body adapting to different types of exercise for better progress.

Muscle Mass Brother welcome any questions and can help you in Full-Body workout and other trainings, If you want to find out more check our Facebook, Website and Forum

We can help in your training or even train with you just contact us for more info.


OTHER EXERCISES WE CAN USE AND SWAP


BACK

Bent-over barbell rows
Pull-ups
Seated cable rows

BICEPS

Standing barbell curls
Alternate dumbbell curls
Preacher curls

CHEST

Bench presses
Incline barbell presses
Dumbbell presses

TRICEPS

Parallel-bar dips
Lying dumbbell Extensions
Pushdowns

SHOUDLERS

Dumbbell presses
Behind Neck presses
Upright rows

CALVES

Standing calf raises
Seated calf raises
Donkey calf raises

LEGS

Squats
Leg presses
Hack squats

ABS

Hanging leg raises
Decline-bench crunches
Rope crunches

Check our website:

#MuscleMassBrothers #Full-body #Workout 



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