If you just started working out and you want to achieve the physique you've always wanted, you must have the right program for a full-body workout for beginners. Read on to get some helpful tips to get you going on the road to fitness.
The Ultimate Full Body Workout For Beginners
The Importance of Symmetry
One of the gravest mistakes a beginner could make is an imbalanced training of muscle groups. Your top priority should be having symmetrical form throughout your body, not just growing a specific muscle group. Too much focus on certain areas can lead to muscular imbalances, which in worst cases, can even cause serious injuries.
You can achieve proper symmetry by training all the major muscle groups equally: shoulders, back, chest, quads, glutes, hamstrings, biceps, triceps. You can, and should, also focus on the smaller muscle groups: forearms, calves, and abs.
The total body workout that follows these tips aims to give you a well-rounded training for a better-looking, and healthier, physique.
Cliche in-coming! Practice makes perfect.
Your coordination (and patience) may be challenged when doing certain exercises for the first time. That’s okay. Practicing the movements will eventually make executing them second nature to you. It also means gains in size and strength are underway. Remember to practice the basic movements first before taking on heavier weights and more challenging movements.
Multi-joint Vs. Single-Joint Exercises
Which movement produces better strength and muscle gains?
The difference between these two kinds of movements is pretty straightforward. Multi-joint movements require two or more sets of joints to execute the exercise. In contrast, single-joint movements need only one set of joints. For example, when doing a bench press, both your elbow and shoulder joints are working, but while doing a barbell curl, the elbow is the only joint doing the work.
Multi-joint movements give better strength and gain, because more muscles are engaged in such movements.
Ideal Number of Sets
Evidence found in the literature on resistance training says that doing 3 to 4 sets of a given exercise is most beneficial. A good rule of thumb is adjusting the weights so you can finish 3 to 4 sets before achieving muscle failure.
Too Much is Too Bad
Lift too heavy of weights and you risk getting yourself injured. Too light, on the other hand, and you won't be giving your muscles enough resistance for muscle strength and gains. So what is the ideal weight?
As a beginner, you’ll want to choose weights light enough to allow you to do 15 reps per set. Expect the last few sets to be harder, but this should not affect your form. As you get stronger, you can start lifting heavier weights, ones that allow you to reach muscle failure at 8 to 12 reps with proper form. Beyond that number, the weight is too heavy. Make sure not to sacrifice proper form for pride. Do not ego lift!
Resting for about 90-120 seconds after a set is essential to let your muscles clear the buildup of lactic acid in the tissue. This buildup of lactic acid, and the changes in the pH level of the tissue, are the reasons you feel fatigued after a set.
Let Your Muscles Recover
Lifting weights and wearing out your muscles during a workout triggers a chain of processes that lead to muscle growth and strength increase. This takes time, rest, and proper nutrition. For maximum results, watch your diet and don’t train the same muscle group more than once every two days. Additionally, cutting your rest period short can be counterproductive to your gains.
Increase Reps and Weight as You Progress
Your muscle gains will come to a halt if you just keep repeating the same exact workout every week. Try to increase the weight you lift or do more reps. This adds to the resistance your muscles need for growth.
Now For The Full Body Workout Plan
This 8-week training routine is designed to hit all major muscle groups for you to get a symmetrical physique.
For the first two weeks, your priority should be practicing the right form, so use lighter weights. You can do more sets if you want to keep rehearsing the movements.
- Barbell Bench Press (Medium Grip) - 2 sets, 15 reps
- Lying T-Bar Row - 2 sets, 15 reps
- Seated Dumbbell Press - 2 sets, 15 reps
- Standing Dumbbell Press - 2 sets, 15 reps
- Dip Machine - 2 sets, 15 reps
- Lying Leg Curl - 2 sets, 15 reps
- Ab Crunch Machine - 2 sets, 15 reps
For the next two weeks, let's add another set. You can warm up with a light set, then progress to slightly heavier weights for the next two sets. Aim to approach muscle failure at the listed repetitions.
- Barbell Bench Press (Medium Grip) - 3 sets, 15, 12, 10 reps
- Lying T-Bar Row - 3 sets, 15, 12, 10 reps
- Seated Dumbbell Press - 3 sets, 15, 12, 10 reps
- Standing Dumbbell Press - 3 sets, 15, 12, 10 reps
- Dip Machine - 3 sets, 15, 12, 10 reps
- Lying Leg Curl - 3 sets, 15, 12, 10 reps
- Ab Crunch Machine - 3 sets, 15, 12, 10 reps
As with the previous two weeks, start with a light warm up and lift heavier weights for the next two sets. Always remember that choosing a weight where you can reach muscle failure at the set reps is important. If you can do more, the weight is too light.
- Barbell Bench Press (Medium Grip) - 3 sets, 12, 8, 8 reps
- Lying T-Bar Row -3 sets, 12, 8, 8 reps
- Seated Dumbbell Press -3 sets, 12, 8, 8 reps
- Standing Dumbbell Press -3 sets, 12, 8, 8 reps
- Dip Machine - 3 sets, 12, 8, 8 reps
- Lying Leg Curl - 3 sets, 12, 8, 8 reps
- Ab Crunch Machine - 3 sets, 12, 8, 8 reps
There’s no a magic pill that can give you the body you want in an instant. Getting into shape requires mastering the right know-how and committing to the process. At Isolator Fitness Inc., we are dedicated to giving you valuable fitness and training information. Keep these tips in mind and check our blog for more fitness tips and tricks that might interest you!