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In this article, I’ll show you exactly how to do so based on current scientific literature and our anatomical understanding of the human body. First off, to clarify, this full body workout routine consists of 3 workout days per week and will alternate between two different full body workouts like so: Monday ? Workout A Tuesday ? Rest Wednesday ? Workout B Thursday ? Rest Friday ? Workout A Saturday/Sunday ? Rest Monday ? Workout B Tuesday ? Rest Wednesday ? Workout A Thursday ? Rest Friday ? Workout B Workout A will be covered in this article and workout B will be covered in a follow-up article. Each workout will consist of mainly compound movements with a mix of various accessory exercises to minimize any potential muscle imbalances. So with that being said, let’s take a look at what the optimal full body workout might look like. Exercise 1: Barbell Bench Press The first exercise is the barbell bench press and is going to be your main chest exercise for this workout. It’s going to be responsible for contributing to most of your chest’s overall size and thickness overtime. More specifically, due to the flat angle of the bench, it’s going to emphasize the sternal portion, or middle part, of your chest while also developing your shoulders and triceps muscle. So as you perform this exercise you’ll want to focus on feeling the below highlighted muscles working, with most of the tension being felt in the chest: Now the bench press was chosen for various reasons. First off, it’s great at activating the chest. Multiple studies like this 2000 EMG paper by Behren’s & Buskies have found bench press to elicit the highest chest activation when compared to other common chest movements: …and this seems to translate to better chest growth as well. For instance, two recent papers that tracked bench press strength and chest growth overtime have found a strong positive correlation between them Suggesting that in most cases, a strong bench does indeed equate to a big chest. And regarding form, you’ll want to come all the way down to your chest to accomplish a full range of motion. This is because multiple papers have found that for compound movements like the bench press… A full range of motion is more effective for muscle growth, even if heavier weights are used with a partial range of motion. So unless you have previous shoulder injuries preventing you from doing so or you’re goal is to improve a specific sticking point… Then aiming for a full range of motion with this exercise would be your best bet for growth. Exercise 2: Barbell Back Squat Next, we’re going to move onto a lower body exercise before proceeding onto the next upper body movement. This just helps to optimize our recovery and performance with each exercise throughout your total body workout. The barbell back squat is the exercise of choice here since it’s been repeatedly shown in multiple papers to elicit very high quadriceps activation. However, it will also heavily involve the glutes and various other lower body muscles. You should mainly feel the tension in the muscles highlighted below as you perform the exercise: And again with this compound movement you want to utilize a full range of motion to maximize growth. In fact, illustrating the importance of this… A 2014 paper by McMahon and colleagues found that there was a two-fold increase in muscle size after only 8 weeks for subjects using full ROM squats compared to partial range of motion squats: And although what constitutes full range of motion will vary based on your anthropometry, I’d stick with what the research recommends as optimal. Simply aim to come down to at least slightly below parallel or deeper if your mobility enables you to do so safely. Exercise 3: Pull-Ups Pull-ups are going to be the next upper body exercise and your main back exercise for this workout. The main muscle worked will be the lats. But as shown below, various shoulder and scapular stabilizers and other muscles will be involved as well: As you perform this movement, you should feel the above highlighted muscles working, with most of the tension being felt in the lats. And once you’re able to successfully complete around 10-12 bodyweight pull-ups straight, you’ll want to then progress it. You can do so by slowly loading it with weight using a weight belt or holding a dumbbell between your feet. But on the other hand, if you’re currently unable to do pull-ups, then you have a few options. Band assisted pull-ups, machine pull-ups, and/or sets of slow negative pull-ups are decent alternatives to start with and progress until you’re able to successfully complete bodyweight pull-ups. Exercise 4: Lying Dumbbell Hamstring Curls Next, going back to the lower body muscles, we’re going to be using lying leg curls. I’d suggest trying out this variation with a dumbbell held between your feet as it helps ensure that you’re controlling the weight throughout each rep. As shown below, this exercise will mainly target the hamstrings: Again, as you perform each rep, you’ll want to focus on feeling the hamstrings working while avoiding any lower back involvement by keeping your abs engaged. Now the main reason why this exercise is included is to further strengthen the hamstrings. This is crucial because as shown in this 2009 EMG paper, the back squat doesn’t sufficiently activate the hamstrings. In fact, as shown below, the hamstrings only reach about 27% activation during the squat: …which is much lower than other common hamstring movements. So since the hamstrings need to be balanced out with the quadriceps for injury prevention, this exercise is vital to include. More specifically though, research has indicated that it’s the eccentric strengthening of the hamstrings that’s important for both enhancing athletic performance and preventing injury. Meaning that when performing this movement, you want to really control the weight and use a slow eccentric of a few seconds on the way down of each rep. Just be aware that this exercise will cause quite a bit of post-workout soreness if you’re not used to it, so take it easy in terms of load and progress from there. Exercise 5: Standing Overhead Press The last major compound movement of this workout will be the standing barbell overhead press. This shoulder exercise is essential when it comes to upper body development and strength. Although the full body is involved, the main muscles at play here will be the anterior deltoids, triceps, and the serratus anterior: As for the reasoning for this exercise, it has been shown in studies like this one by? Behren & Buskies ?to be the best exercise for the anterior deltoid: In addition, when compared to other similar shoulder pressing exercises, it enables you to lift the most weight. And from a practical standpoint is also the easiest shoulder exercise to overload with more weight as you progress, which is why I’d recommend incorporating it into your routine. However, research does also show that the seated dumbbell press elicits similar activation, so feel free to use that as an alternative if it’s a more comfortable movement for you. ADDITIONAL ACCESSORY EXERCISES Next up in this total body workout routine, we’re going to move onto a couple more accessory exercises to help minimize any potential muscle imbalances as you progress. Exercise 6: Face Pulls The first accessory movement is going to be the facepull. This movement is essential for shoulder health, posture, and balancing out the pulling repetitions with all the pressing in this full body workout. The main muscles worked are the rear delts, mid and lower traps, and the various rotator cuff muscles as shown here: Focus on feeling the above highlighted muscles working as you perform this exercise. These can be done kneeling or standing, but regardless you want to keep the elbows high and drive them back as you pull the rope towards your face. At the end position, your shoulders should be externally rotated such that you’re in a biceps flexing pose in order to best emphasize the rotator cuffs and rear delts. You also want to ensure you aren’t compensating by arching your lower back as you perform the movement: I’d definitely suggest using relatively lighter weights for these and really focus on activating the right muscles. Exercise 7: Drag Curls The last exercise of this full body workout routine is going to be a biceps exercise; the drag curl. Due to the shoulder extension component of this exercise, it will help preferentially target the long head of the biceps, or the outer head, which otherwise doesn’t get as much attention with our previous exercise selection: To perform it, simply use a weighted bar or barbell and lift the bar as close as possible in front of your body by driving the elbows behind the body. Lower the weight in the same fashion. I’d suggest using a much lighter weight than you would in a standard biceps curl and perfecting the movement before progressing. The Best Full Body Workout Routine (Part 1/2) So to sum the video up, here’s what
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Strength training at the gym or taking a class at a fitness studio is great, but sometimes, you just want to get in your workout at home?or on vacation, or on a work trip, or wherever you may be. While most of us don't have round-the-clock access to a full gym stocked with weights and machines, the truth is that you really can work your entire body without them. Of course, equipment can help and is great for progressing and diversifying a workout program. But if you want to just get moving and do some strength and cardio work wherever you are, that's completely doable with a bodyweight workout. The workout below, created by Jess Sims, NASM-certified personal trainer and instructor at Classpass Live, Shadowbox, and Fhitting Room in New York City, challenges your entire body and doesn't require a single piece of equipment. "It’s a full-body, dynamic workout that includes strength, power, mobility, and cardio, " Sims says. "It’s also great because it’s customizable?if you have less than 20 minutes, you can do the circuit one time, or if you have more than 20 minutes you can do it three times. " The workout includes a dynamic warm-up to get your blood flowing and prep your body for the rest of the work ahead, and a cool-down to help you slow back down and wrap it all up. If you want to make the workout more challenging?maybe you've done it a handful of times and are ready to turn things up a notch?add weights to the lunge and squat movements. You can also, like Sims said, add another round of the main strength circuit. Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies. Ready to fit in a quick, equipment-free workout? Here's how to do it. The Workout This workout is broken up into four sections: a warm-up, a circuit, a burnout ladder, and a cool-down. Warm-up: Do each move for 20 seconds. Do this warm-up twice. Jumping jack Inchworm walk out to shoulder tap Squat Circuit: Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice. Blast-off push-up Squat thrust Pendulum lunge Mountain climber twist Pause squat Plank up to frogger Burnout ladder: Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes. Touchdown jack Panther shoulder tap Burpee Cool-down: Do each move for 10 to 30 longer if it feels good and you have time. Child's pose Downward Facing Dog Forward fold Standing quad stretch Shoulder circle Here's how to do each move:
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