Unlike a split routine, in which you zero in on one or two muscle groups, full-body routines target all of your major muscles in one workout. Being that you have such a large amount of muscle use in one session, you can achieve favorable results with two workouts a week. A good full body workout is one you can stick with over time.
Stretching
When you do exercises, you incorporate a lot of bodily movement. If you go into your workouts cold, you run the risk of suffering a connective tissue injury. To prevent this from happening, spend five minutes doing dynamic stretches before you exercise. They can help acclimate your body to movement. Lateral lunges, alternating toe touches, side bends, leg swings, arm circles and ankle bounces are examples.
Multi-Joint Exercises
All types of weight-training exercises are beneficial to your two-day workout, but if you want to maximize results, stick with multi-joint exercises. These involve a focus muscle, but they also recruit many other muscles as well, leading to faster gains. Take the bench press, for example. It works the pectorals, deltoids and triceps in one motion. The delts are shoulder muscles. Add this exercise to your workout, as well as shoulder presses, bent-over rows, tricep dips, twist curls and squats. This will cover your entire body.
Features
With the exception of dips, use free weights with all of your exercises. This will cause you to recruit a high amount of muscle fibers to remain balanced. Make sure to execute proper form with each exercise as well. Do not bounce the weights off of your body or swing your hips for momentum, and make sure to move through a full range of motion. Take the shoulder press, for example. Stand with your feet about shoulder-width apart or in a split stance and hold a barbell at upper chest height with your hands about shoulder-width apart. After taking a deep breath, push the bar straight above your head as you exhale. Stop when you arms are fully extended, but do not lock your elbows. Slowly lower the bar back to your chest as you inhale and repeat. Squeeze your abdominal muscles and glutes to help prevent excessive arching throughout, according to the American Council on Exercise. Follow these same techniques with all of your exercises.
Time Frame
When you are doing your exercises, use a resistance that is heavy enough that you can only do 8 to 12 repetitions in good form. This will ensure that you max out your muscles. Aim for four or five sets of each exercise and take 60-second rest breaks in between. If you are trying to lose weight, shorten your rest breaks even more. This will keep your heart rate up and cause you to burn more calories.
Considerations
When you are training, your body needs proper fuel for gaining muscle and for energy. Follow a diet that contains quality sources of protein, carbs and fats. If you are trying to bulk up, increase your calories, and if you are trying to lose weight, cut your calories. If you reduce your intake by 500 calories a day, you can lose about 1 lb. a week, according to the National Institutes of Health, or NIH. In either case, eat fruit, vegetables, seeds, nuts, lean meats, fish, beans and low-fat dairy products.
Precautions
Before you start a new exercise program, make sure you get clearance from your physician. He will evaluate you to make sure you can work out without complications. Also, have a spotter on hand when you are working out, especially while lifting heavy weights.
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