The nature of your ideal full-body workout depends on several factors, including your age, health, goals and level of resistance training experience. Based on these factors, you'll make choices regarding several options available to those who wish to pursue a full-body workout. These choices include the frequency of your workout, the length of your workout, the types of equipment you'll use and the set and repetition schemes you'll follow.
Step 1
Decide on the frequency of your workout. This is an important step, as it will soon become a fixture in your weekly routine. Because full body workouts are designed to exhaust every muscle group, they're necessarily less frequent than other types of training sessions; at minimum, you should complete two sessions per week and at maximum four. If you're relatively young, healthy and experienced, lean towards four sessions. If you're older, suffer from health problems or you're just a beginner, start with two sessions. A similar rule applies to the length of your sessions; if you fall into the latter category above, start with short sessions lasting between 30 and 45 minutes. If you're in the former group, your sessions may last as long as 90 minutes.
Step 2
Select from among the three basic types of weightlifting equipment in order of muscle-building efficacy and in reverse order of safety: free weights, cables and fixed track machines. If you're a young, experienced, healthy adult looking to bulk up or develop functional strength, you should focus on free weights but incorporate all three types of equipment to some extent. If you're older, suffer from health or joint problems or you're not intent on bulking up or developing significant strength, lean towards the fixed track machines for most of your exercises, as these are safer in terms of potential muscular and joint injury.
Step 3
Select an appropriate set and repetition scheme based on your experience and goals. To develop foundational strength, five sets of five repetitions per exercise are optimal. For the greatest increases in muscle volume, three to four sets of eight to 12 repetitions are optimal. For advanced trainees performing a wide variety of exercises at each workout, schemes can vary from several sets of one to three repetitions to one or two sets of 15 to 20 repetitions. For example, a beginner looking to put on his first 20 pounds of muscle might use the five by five scheme at first; then, if he decides to proceed by bodybuilding for muscle volume, he may switch to three to four sets of eight to 12 repetitions.
Tips and Warnings
- If you opt to use free weights, always work out with a partner who will be able to spot you should you fail to complete a weighted repetition.
- Always consult your physician before beginning a new exercise program.
References
- "Designing Resistance Training Programs"; Steven J. Fleck; 2004
- "The New Encyclopedia of Modern Bodybuilding "; Arnold Schwarzenegger; 1999
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