| The trend in bodybuilding over the past many years | | | | would benefit from a routine focused on just squats, |
| has been to train one body part at a time, once a | | | | deadlifts, bench, bentover rows, and chins. These |
| week. While this protocol can be very effective, it | | | | exercises work because they stimulate muscle |
| often can lead to overtraining and it requires a heavy | | | | growth. These are what the old-time greats focused |
| commitment of time. If you find yourself too busy to | | | | on. So do them.Here are the exercises recommended |
| make it to the gym 5-6 times per week or you feel | | | | for the Total Body Workout:Quads: Squats, Leg Press, |
| that your body is overtrained and you need a | | | | Hack SquatsChest: Bench press, Incline press, dips |
| refreshing change, the total body workout may be just | | | | (presses may be performed with dumbbells or |
| the thing you need.At first you may wonder how you | | | | barbells)Back: Deadlifts, Chins, Pulldowns, Bentover |
| can ever work your whole body in one workout. After | | | | Rows, T-Bar RowsFor a sample workout, simply |
| all, most people are so accustomed to performing 4-5 | | | | choose 1-2 of these basic movements for each body |
| exercises per body part for around 12-20 sets that | | | | part and perform no greater than 6 sets. For example, |
| they cannot imagine properly training a body part with | | | | a workout could consist of squats for 5x5, bench |
| anything less. This mindset must be opened up. In | | | | press for 3x8, incline press for 3x8, chins for 3x10 and |
| working your whole body in one workout, you will be | | | | bentover rows for 3x8. You get the idea? It's pretty |
| performing only 1-2 exercises and 4-6 sets per body | | | | straightforward. By the way, a 5x5 or 3x8 protocols |
| part. However, the training frequency will be 3 times | | | | works really well for the total body workout.You can |
| per week.The total body workout involves a focus on | | | | follow these basic movements with the following |
| basic, multi-joint movements. These exercises stimulate | | | | isolation exercises:Hamstrings: Lying or seated ham |
| the most response from the body in terms of not only | | | | curlsCalves: Seated or standing calf raisesShoulders: |
| the muscle fibres recruited, but also in the release of | | | | Shoulder Press (dumbbell or barbell), lateral or front |
| the necessary hormones to promote muscular growth. | | | | raisesArms: Dumbell or preacher curls, lying triceps |
| Also, working all major muscle groups in one session | | | | extension, triceps pushdownsAbs: CrunchesFor the |
| will have a synergistic effect on your body's response | | | | routine, simply choose 2-3 of these muscle groups and |
| to the training session. In short, your body should | | | | perform 2-3 sets of your favourite isolation exercise. |
| respond well to this type of training, especially if it is a | | | | The next workout, do the other 2-3 muscle groups. |
| drastic change from what you have been currently | | | | For example, if you did shoulders and arms one |
| doing.The key is to keep the training sessions relatively | | | | workout (at the end of your legs, chest, back routine) |
| short (less than one hour) and intense. Work the large | | | | do hams, calves and abs the next workout.The total |
| muscle groups first (legs, chest, and back) and then the | | | | body workout should be performed 3 times per week |
| smaller muscle groups (shoulders and arms). By | | | | on alternate days. A Monday-Wednesday-Friday |
| focusing on basic, compound movements you will | | | | routine works well and it leaves the weekends free |
| provide your body with the maximum recruitment of | | | | for you weekend warriors. The important thing is to |
| muscle fibres in the shortest amount of time. For | | | | remember never to do the same exercise twice in a |
| example, when you train chest with bench or incline | | | | row. So if you did squats, barbell bench and chins and |
| presses, you are also recruiting heavy work from the | | | | barbell rows on Monday, change it to leg press, |
| shoulders (especially the front deltoids) and triceps. This | | | | dumbbell incline press, pulldowns and deadlifts on |
| is efficient training. Combined with sufficient intensity, it | | | | Wednesday. This is an easy routine to follow.If you are |
| will create really good results.With this program, leg | | | | looking to get maximum results with limited time, this |
| training simply cannot be neglected. The simple | | | | routine rocks! If you are looking for a change or |
| old-fashioned barbell squat is the best bodybuilding | | | | something new to stimulate new growth and strength, |
| exercise, period. Regular intense squats performed in | | | | the total body workout could be just the ticket. Give it |
| good form will stimulate muscular growth over your | | | | a try - you may just love it! Now get to the gym and |
| whole body. As a matter of fact, most individuals | | | | train with intensity! |