Full-body workouts performed on four or five days a week allow ample training time for recreational exercisers and even some athletes to meet training goals. For a program to be effective, your goals must be clearly defined. A bodybuilder's full-body workout program will be significantly different than that of someone who is overweight and wants to shed pounds. Start by identifying what you are trying to accomplish and design a program that reflects your goals. In addition to exercise, proper nutrition is a necessity for optimal results.
Define Your Goals
Determine what you are trying to accomplish through your workout routine. Are you a bodybuilder who wants to gain muscle mass, a swimmer who wants to get faster or a person who is looking to lose 25 lbs? Your specific goals determine the appropriate exercises along with the correct number of sets, repetitions and rest time. Formulate goals that follow the SMART principle -- specific, measurable, attainable, realistic and achievable in a timely fashion.
Choose the Right Exercises
All total-body workouts are not created equal. Choose the exercises that are specific to meeting your goals. For example, a bodybuilder needs plenty of compound movements like the squat, deadlift, bench press and pullup to build mass. A swimmer seeking improvements in speed should focus on power exercises like the push press and clean as well as upper body plyometrics. A person who wants to lose weight or improve body composition benefits from a variety of functional exercises executed in a circuit. If you need help, invest in a certified personal trainer who can select the most appropriate exercises for you.
Design Your Program
Once you have picked the right exercises, decide what days you will work out, what movements you will do on each day and how many sets and repetitions are most effective. Designate four or five openings in your week for training. Rather than exercising on four consecutive days, leave a day of rest in between back-to-back workouts. Deciding which exercises to do on specific days is a matter of your schedule and personal preference. If you are not familiar with protocols for building muscle mass, losing weight, or other goals, ask a trainer for guidance on sets, repetitions and rest time between sets.
Eat Well To Support Your Goals
No matter how diligent you are about adhering to a workout program, proper nutrition is essential to meeting your goals. This, too, varies by the individual. A person looking to gain muscle needs to consume additional calories and protein while someone seeking weight loss should decrease calorie intake. Meals should consist of 45 to 65 percent carbohydrates, 10 to 15 percent protein and 20 to 35 percent fat.
References
- "Essentials of Strength Training & Conditioning"; T. Baechle, et al.; 2008
- "Strength Training"; National Strength & Conditioning Association; 2007
- National Strength & Conditioning Association; Calculating Your Daily Calories; Debra Wein, R.D. (PDF)
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