Every girl wants to look beautiful, because her place in natural selection depends on this. Representatives of the fair sex have to fight for their “place in the sun” in the hearts of men. That's why they spend a lot of time on their appearance. There is a golden rule - you need to take care and care not only of your facial skin, but also of your figure, for which the best care is fitness, in particular a fullbody program.
Fullbody is a training complex that is designed to work the muscles of the entire body (basic muscle groups). It involves a linear strength progression, which involves periodically lifting a working weight. This training helps excellently both in building muscle and as a “fat burner”; it perfectly develops neuromuscular connections, and the whole body reacts to the load. With it, the whole body is worked out, the athlete gets used to physical activity, the indicator of strength endurance increases, which is ideal for:
- beginners;
- athletes who have not trained for a long time;
- people who want to lose excess weight;
- those who strive to keep their body in good shape without unnecessary stress;
- women after childbirth - you can quickly and effectively restore and tighten your figure.
It should be taken into account that in order for the fullbody program to bring the desired results, it is necessary to exercise regularly and adhere to proper nutrition, sleep patterns, and give up bad habits.
Benefits of the program
Unlike the popular split, the fullbody program for beginners is recognized as the most effective. It is based on working out all major muscle groups in one session.
Modern trainers choose a standard three-day split for their players, during which they need to perform one basic movement and several additional ones.
But studies have proven that when performing several exercises on different large muscle groups, an athlete who does not have strong muscles and refined technique shows great results.
Split is useful for experienced athletes who work with heavy weights and therefore need more time to recover.
Beginners have small muscle fibers and recover much faster, so they can train with a full body mass program several times a week.
More basic exercises promote faster progress.
In addition, this approach allows you to better master the exercise technique. The athlete begins to perform them more often, and the breaks become shorter. This is a great way to prepare for the transition to a more complex type of training.
The benefits of working out all muscles
If you practice this system at least a couple of times in 7 days, each muscle group is loaded exactly the same amount. And there is such a pattern that the more often we load the muscles, the better they grow.
Much more energy is spent on training, because many muscles are involved. So this training system is excellent for those who are focused on burning fat.
The stronger the muscle exhaustion, the more powerful the supercompensation becomes. When a person has worked out well, the body is literally exhausted. And these are more than perfect conditions for taking in the nutritional components needed for the recovery process.
When training using the “whole body” system, testosterone concentration increases. And this gives a stronger anabolic response.
Who is the fullbody recommended for?
Working on all muscle groups in one workout is useful not only for beginners. The specificity of the work allows you to increase the metabolic rate. This brings with it a number of advantages.
First, more calories are burned, which leads to weight loss.
Secondly, the execution technique improves, thanks to which work in the gym brings better results and the athlete will sooner be able to move on to more intense types of exercise.
Thirdly, the athlete’s body develops faster and more evenly, due to the fact that all muscles have time to recover and do not remain idle for several days.
For girls, the fullbody training program becomes an excellent opportunity to lose excess weight, strengthen muscles, and not spend a lot of effort on drawing up a plan for each visit to the gym.
If an athlete, for some reason, was forced to quit the gym, the muscles can be restored to their previous characteristics in the first stages with a fullbody training program.
Fullbody training for girls who already have strength training
If you have already gone to the gym before, but gave up training for some period, or before you started exercising in the gym, you attended dancing, aerobics, did shaping at home, simply led a sporty lifestyle, swam in the pool, then a similar program that described below will suit you.
This full body workout for women is built on the principle of working the entire body in one training session. super series is used in comparison with the previously described program
Super series are exercises in which there is no rest between sets. For example, after you have done a dumbbell press from a lying position (angle 35 degrees), immediately begin to do horizontal block rows to the press. Then – vertical pull behind the head or to the chest. Only after completing this series can you rest for 1 minute or one and a half.
Then - again a repeat of the super series.
One exercise per muscle group
Most athletes, when visiting the gym, engage in targeted loading of one muscle group.
The bench press is combined with dumbbell raises, etc. This is due to the fact that you need to work out a certain area as best as possible in order to work on another one in the next workout.
In this case, you need to limit yourself to one movement.
Disadvantages and Cautions
Despite its high efficiency, fullbody training also has its disadvantages:
- High risk of overtraining the body. This is especially true for those athletes who worked exclusively on split complexes, and for them working in three basic exercises in a row is too much of a shock.
- The need for constant insurance from a partner. Not everyone can afford to do a squat after a deadlift.
- Not suitable for athletes with weak backs. In this case, the problem is solved by replacing the deadlift with working with a block simulator.
- Impossibility of constant progression. Muscles very quickly get used to the same type of load, which means progress slows down. From time to time you need to use more exotic sets of exercises or return to a three-day split.
Well, perhaps the most important problem of classic fullbody training can be seen in athletes involved in powerlifting. Usually they refuse any exercises that do not provide progress in competitive disciplines, because of this their figure takes on very specific shapes (diamond-shaped back, sloping shoulders, pectoralis minor, lag in the muscles of the shoulders and forearms).
No need to get rejected
A split program, or strength training, is performed at the maximum level and is usually stopped when the muscle can no longer contract.
When training all groups, failure of any one does not allow you to perform a full-fledged other basic exercise.
Therefore, all approaches should be performed with a high load, but not to failure. After a day or two, the load will be repeated, which will allow you to work the area fully.
Fullbody workout for women
First day
| exercise | quantity |
| barbell squat | 3 x 10-12 |
| lunges with dumbbells in hands on each leg | 4 x 10-12 |
| push-ups with wide arms | 2 x 12-15 |
| lifting the arms with the barbell to the chin (dumbbell option) | 3 x 10-12 |
| lifting the legs to a right angle on a block with emphasis on the hands (lifting while lying on the mat) | 3 x 10-12 |
| triceps extension with dumbbells behind the head | 3 x 10-12 |
Second day
| exercise | quantity |
| plie squat with dumbbell | 3 x 10-12 |
| roman bar deadlift | 3 x 10-12 |
| lifting dumbbells overhead while sitting | 3 x 10-12 |
| hyperextension (lifting the body while lying on the stomach) | 3 x 8-10 |
| dumbbell curls | 3 x 10-12 |
| bar | 3 x 20-30 seconds |
Like men, girls are also advised to gradually increase the load over time.
Let's move smoothly
Number of classes per week
When drawing up a training plan, you need to understand that each person lives his own life, and a certain schedule is suitable for him.
When performing a split, due to third-party factors, you may lose leg, chest or back day.
Since when training the whole body, nothing falls out, regularity becomes the main factor in growth.
You need to choose enough classes to have time to fully recover. If you wish, you can perform the fullbody program three times a day, then rest for a week.
When to use?
Very often you can hear from coaches and instructors in the gym that for the first year you need to do exclusively circuit training. This is not entirely true. It all depends on the athlete’s goals in the gym. If a person decides to seriously engage in bodybuilding or powerlifting, then he simply has no choice. Working with a heavy base (with insulation rarely added) when worked in a circular mode will provide a powerful base on the basis of which it will be possible to build the entire further figure. If a person is not in the mood for serious strength and sports achievements, you can limit the circuit training regimen to 1, maximum 2 months.
It is best to use circuit training in the first months of training:
- Working with basic exercises (included in the fullbody) will allow you to master the technique on small weights, which eliminates the possibility of injury.
- Fullbody gives a large increase in anabolism in the first months, which allows you to quickly gain weight and strength.
- Fullbody prepares not only the ligamentous apparatus but also the neuromuscular connection.
- Working out the whole body in the first month allows you to identify lagging groups, which can be emphasized in the future.
- Circuit training does not limit the athlete, allowing him to decide on the type of heavy sport for the coming months (be it powerlifting, crossfit, or beach bodybuilding).
After the first month, the ligaments and joints become sufficiently prepared for more sophisticated loads, which allows you to painlessly use other training complexes.
Conclusion: from all of the above it follows that the use of circuit training is necessary in the first month for beginner athletes. You should not use more extreme systems of complexes (be it a 2, three or 4 day split). Circular exercise is also recommended for athletes who decide to recover from an injury.
Training program
Properly selected exercises are the key to a successful workout.
The following will describe an effective fullbody program for men who want to gain muscle mass or restore muscle tone. It should take no more than an hour and a half to complete.
Barbell squats 3 sets of 12 reps. When performing, you need to ensure that your back is straight and your toes point straight or outward.
Support should be placed only on the heels, otherwise the knees may be damaged. You need to lower yourself so that your buttocks and knees are at the same level.
Barbell press 4 sets of 10-12 reps. It needs to be done on a straight bench with a bridge position. This technique allows you to work not only the pectoral muscles, but also the shoulder and torso muscles.
Pull-ups on the horizontal bar 3 sets of 15 reps. Your arms need to be fully straightened to stretch your back.
When performing 15 reps freely, you can add additional weight, which you need to hang on your lower torso.
Dumbbell flyes: 3 sets of 10 reps. To perform, you need to take an average weight. You should try not to lift, but to stretch. The amplitude should be maximum. The exercise is designed to restore the previous length to the contracted muscles. Only if you observe ideal technique and perform freely, you can increase the weight of the shells.
Biceps workout 3 sets of 10 reps. To perform this, you can use a bar or dumbbells. It is advisable to alternate in different workouts if possible.
French press 3X10. You should not take a lot of weight to perform. This is a specific exercise that can injure the elbow joint. Therefore, you need to start with small weights, increasing them as needed.
A fullbody program for women may consist of the exercises presented. However, you need to increase the number of repetitions by reducing the weight of the equipment. The exception is the squat, which uses one of the largest muscles in a girl's body - the buttocks.
Goals of fullbody training for beginners (men, women)
- acquiring a muscular, inflated figure is the goal of the stronger half; for girls, they are characterized by slimness, a beautiful figure, without fat deposits in problem areas. In short, guys gain muscle mass, girls burn fat. - By maintaining your initial enthusiasm, you will achieve excellent success. Don’t expect results right away; let’s move towards our cherished goal, observing regularity and the correct technique when practicing. - thanks to this training, we increase strength endurance - we accustom the body to physical activity
The full body program is a set of exercises for pumping up the whole body. Its very simplicity and accessibility allows you to pump up all muscle groups in a single session. This way, throughout the week, the muscle groups will be in constant stress tone. A distinctive feature is to perform a small amount of work (with weights) on the body, this will prevent injury. Prepare untrained, unprepared muscles for subsequent loads.
Initial stage: 1 week, we train with light weights, honing the technique until it becomes automatic. In the second week we select the optimal working weight, the third we devote to a minimal increase in the weight of the weights. It is impossible not to note the time for breaks between approaches. Everything here is individual, depending on physical fitness. Average value 2 minutes. If you have time to recover, reduce your rest time or increase the weight. Otherwise, reduce the number of plates and the weight of dumbbells. The duration of the fullbody training program is 40-60 minutes. This time does not include a five-minute warm-up on cardio equipment.
Remember in the first month of your classes, no maximum weights.
An important point that cannot be ignored is proper nutrition. The combination of exercises in a full body training program and a balanced diet is the key to success. Adequate rest and 8 hours of sleep are a must. As I described above, there is no simpler program like this. The basis is made up of multi-joint movements for large muscle groups, have you guessed which ones? Basic exercises involving less energy-intensive exercises - isolated ones . Every day perform 3-8 exercises with 8-10-20 repetitions. In total - Three days of work per week with three rests between working days. At the initial stage, it is better to limit yourself to 2 approaches, with a subsequent increase to four.
Let's move directly to the complexes. Depending on your experience, choose a program. Although basically such a complex is associated with new gym visitors. For experienced athletes, a fullbody will help them recover from injury and remember the load after a long break.
Recommendations
In order to get the maximum results from your workouts, be careful not only in the gym.
Most of all, muscle growth does not depend on exercise at all, but on the quality of recovery.
Therefore, those who do not want to waste their energy can adhere to the following recommendations:
In order not to lose enthusiasm and motivation at the very beginning of training, it is better to limit yourself to small and medium weights.
By performing the first month of exercises with your own weight or an empty bar, you will prepare your body for increased loads, which will increase the speed of recovery and will not be a big shock to the nervous system.
The body’s adaptation can also work against the athlete. With monotonous training for more than 3 months, the muscles begin to get used to the load, which is why progress may stop. To avoid this, you need to change the exercises.
A training person needs proper, balanced nutrition containing all the necessary elements. If the goal of training is to gain weight, then you need to increase the number of calories absorbed by 10%
High-quality restoration contributes to good functioning of the endocrine system and rapid growth of indicators. Therefore, you need to sleep better and try to avoid stressful situations.
What you should always remember
Fullbody training for girls does not provide any guarantees for improving your figure or quickly burning excess fat if:
- you train poorly - then there will definitely be no result, and the point here is not that this is a fullbody, and not, for example, split training;
- the training plan is drawn up according to a universal scheme, and not taking into account specific features;
- A properly prepared training plan is not 100% implemented.
There is also a point of view according to which our muscles are created as a single “mechanism”, and therefore they must move as a single whole. If you isolate certain muscle groups and load them, but not others, then you may encounter general weakness of your entire body, even if everything is fine in some other places.
Fullbody for girls is a win-win option, even if you have never worked out. The general level of physical fitness will improve, and it is not at all necessary to immediately load yourself. And if you follow the training plan with consistency, then progress will go faster.
Programs
The training schemes proposed below are indicative. They can be changed in accordance with your physical data, individual preferences, goals and objectives, and location of classes. You can supplement with your own exercises and adjust the load. At the same time, the main thing is not to violate the principles of fullbadi, to avoid overtraining and to focus on the technique of execution, and not on an endless number of approaches and repetitions.
For all
This is a universal training program for everyone, without age or physical limitations.
Beginner program
First week:
Second week:
Third week:
Fourth week:
Advanced program
Program for men (with microperiodization)
Monday and Friday - high load level, Wednesday - moderate.
Monday and Friday:
Wednesday:
Women's program
Fulbadi is an effective workout for uniform pumping of all muscle groups. After it, the body looks harmoniously developed, sculpted, strong and toned. Everyone can count on results, regardless of age, level of physical fitness and purpose of training.
What it is
Pumping up the whole body in one session is what full body training is. So it is the complete opposite of a split, when the work focuses on a specific muscle group (legs, arms, abs, back, chest). The authoritative sports medical journal “Strength and Conditioning Research” published the results of studies conducted by American scientists. They concluded that for beginners who first need to improve their basic physical performance and prepare the body for serious loads, full body training is a much more advantageous training system than splits.
Therefore, first of all, it is recommended to choose full body for beginners. However, it fits perfectly into the training system of professionals, who can devote 1 day a week to it for general physical training. The benefits are obvious to everyone:
- uniform pumping of all muscle groups - building muscle mass throughout the body;
- improvement of physical indicators: strength, endurance, flexibility, coordination;
- health promotion (metabolism, water-salt balance is normalized, the functioning of the respiratory system, central nervous system, cardiovascular system, gastrointestinal tract is improved);
- fat burning and, as a result, weight loss.
So fulbadi can be done for muscle building, weight loss, and for a general strengthening effect. There are no age, gender or physical restrictions. It’s not for nothing that they say that this is one of the most versatile strength training.
Nowadays, the training programs of older athletes are increasingly attracting attention. And it’s easy to notice one common point between them: they are all in the full body style. Classes - three times a week, in one workout the whole body is methodically worked, sequential work on each muscle group in 3-4 approaches: legs, chest, back, shoulders, arms, core. This is fullbadi, which is now gaining popularity again.
Exercises
Full body refers to strength training, so it primarily involves exercises with weights and in machines. However, this does not mean that it is only possible to exercise in the gym - there are complexes that can be performed at home with no less effectiveness.
An example of exercises that can fill a training program in the gym:
- bench press in a block machine;
- bench press;
- dips;
- lifting the EZ bar in a Scott bench;
- biceps curl;
- squats;
- deadlift;
- butterfly;
- vertical block thrust.
Lifting the EZ bar in a Scott bench
Example of a training program at home:
- Ab crunches (straight and oblique);
- lifting the legs, bent at the knees, onto the press;
- pull-up on the bar;
- push-ups (on parallel bars, from a bench, from the floor);
- concentrated flexion;
- squats (simple or plie).
Concentrated arm curls
A real salvation for those who plan to exercise at home are exercises with dumbbells to pump up muscles:
- standing biceps curl;
- lying breeding;
- Arnold press;
- hammer;
- bending arms together and alternately;
- seated concentrated press.
Arnold press
