Many people focus on full body workout with one goal in mind — to create broad, well-balanced muscle mass.
Unfortunately, to achieve the eye-catching results you crave is not an easy task. It takes a lot of hard work, picking the right lifts to focus on certain areas of the body, and extreme daily consistency.
Everyone creates muscle mass at different rates. Genetics play a significant role in how long it will take before you start seeing results from your fitness training regime, according to Scientific American.
Here is how to build that perfect body this summer.
Basic Full Body Workout Tips
Here are a few workout tips to help you gain not only muscle size but also strength.
1. Compound Lifts
Compound lifts build mass, a broad frame, and strength. They are one of the most important workout regimes to define and bulk up muscle mass, according to Bodybuilding.
Ideal compound lifts consist of shoulder presses, rows, bench presses, and squats. You should include accessory lifts such as the bent-over dumbbell raises and the lateral raises.
Working big muscle groups in your body creates the wide physic you seek.
2. Deltoid, Medial, Anterior, and Posterior
If you are focusing on creating a form that features size and muscle then you need to work on beefing up your shoulder mass and definition. Once your shoulders gain strength and size, the back and chest follow.
To build up the deltoid, medial, anterior, and posterior muscles. you need to regularly do chest and shoulder presses, one-arm rows, lateral raises, shrugs, bent-over raises, and Arnold presses.
You should use a combination of barbells, dumbbells, and kettleballs to create applied resistance.
3. Mix It Up
You should never focus your entire fitness training schedule in one area of your body. To create a balanced appearance, you need to mix up the various workout routines and also don’t do a set amount of reps each time. Do 10 to 12 reps per set some days, but on other days do only 6 to 8 reps.
Remember that larger reps don’t do any better than doing shorter reps. Don’t do the same fitness routine every time you work out. Mix it up to achieve a more balanced overall build.
4. Alternate Training
Every four to six weeks, it’s time to alternate training methods, according to Men’s Health. You should spend four to six weeks focusing only on strength training and four to six weeks utilizing workout regimes that revolve around muscle size development.
Taking time off by alternating workouts helps you maintain everything that you have achieved and build on it.
5. Upper Body Bulk Build-Up
Nothing beats a classic push/pull workout to build up the upper body bulk.
6. Don’t Push Like A Pro
You will hear a lot of things about how professional bodybuilders workout out every day with no days off. Some workout morning and night. Such a schedule will wear out a normal person and might even cause them to sustain an injury.
When it comes to working out, less is often more for the typical person. You don’t have to workout every day to achieve visible results. Don’t push yourself too hard or you will undergo not only a physical burnout but also a mental breakdown.
7. Fuel the Machine
Your body needs good fuel to build muscle. You will need to consume protein-rich foods, fruits, vegetables and carbs in a balanced fashion. Just don’t over-eat and build fat instead of muscle.
If you start to build belly fat, you’ll have to do excessive cardio to lose the fat. That means you will also start to drop the muscle mass that you have worked so hard to build.
8. Full-Body Workouts at Home
Full-body workouts use your entire body, rather than specialized workouts for certain muscles and tendons. Other examples of full-body workouts include dips, jumping lunges, regular lunges, and air squats.
Home is where the heart is, and your heart is in your basement, or wherever you exercise. You can do push-ups and sit-ups in the comfort of your own home.
9. Run or Walk
Use your legs. Most of us are sitting at a computer screen, waiting for a computer game to download. You can run fast, slow, for short distances or long distances, or walk everywhere.
If you run fast enough and long enough, you can get high from running. This kind of high is legal in all states.
10. Bike to Work
If you have a bike, use it. In the city, look for roads with bike lanes and wear a helmet. In the rural community, ride on a road with less traffic, wear a helmet, and stay to the right.
You don’t have to prepare for the Tour de France, but you’ll still burn calories. A stationary bike in your basement can also burn calories. Also, Robin Williams once said that biking is the closest humans can get to flying.
11. Run to Work
If you can bike to work, you can also run to work. Leave your work clothes at work, change in the bathroom, then you’re good to go. It would be tough picking up the kids after school.
12. Workout for 18 Minutes a Day
No matter how you get in shape, workout for 18 minutes a day, and the results will come. This is for basic health.
13. Aerial Fitness
Some of the benefits include:
- Core strengthening
- Increased upper body strength
- Spinal decompression
- Improved lower body stability
- Joint mobility
- Improved muscle tone
- Better flexibility
- Improved circulation
Besides these important physical benefits, aerial fitness increases self-esteem, confidence, and self-awareness. Many people overcome some of their fears as well.
Aerial fitness also serves as a workout for the brain because, during inversion (upside down) exercises, the mind works harder to grasp spatial relationships and perform the required work.
Keep Working Out
It may be tough to stay motivated in the beginning, but in time and with dedication, you will start to experience body muscle changes with consistent full body workout.
As you get to know your body and its abilities, you can gear your workouts towards any problem areas that need extra focus to gain the look you seek. All these facets make fitness an excellent mind-body-spirit workout.