Bodybuilding 101: The Total Body Workout

The trend in bodybuilding over the past many yearswould benefit from a routine focused on just squats,
has been to train one body part at a time, once adeadlifts, bench, bentover rows, and chins. These
week. While this protocol can be very effective, itexercises work because they stimulate muscle
often can lead to overtraining and it requires a heavygrowth. These are what the old-time greats focused
commitment of time. If you find yourself too busy toon. So do them.Here are the exercises recommended
make it to the gym 5-6 times per week or you feelfor the Total Body Workout:Quads: Squats, Leg Press,
that your body is overtrained and you need aHack 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 youbarbells)Back: Deadlifts, Chins, Pulldowns, Bentover
can ever work your whole body in one workout. AfterRows, T-Bar RowsFor a sample workout, simply
all, most people are so accustomed to performing 4-5choose 1-2 of these basic movements for each body
exercises per body part for around 12-20 sets thatpart and perform no greater than 6 sets. For example,
they cannot imagine properly training a body part witha workout could consist of squats for 5x5, bench
anything less. This mindset must be opened up. Inpress for 3x8, incline press for 3x8, chins for 3x10 and
working your whole body in one workout, you will bebentover rows for 3x8. You get the idea? It's pretty
performing only 1-2 exercises and 4-6 sets per bodystraightforward. By the way, a 5x5 or 3x8 protocols
part. However, the training frequency will be 3 timesworks really well for the total body workout.You can
per week.The total body workout involves a focus onfollow these basic movements with the following
basic, multi-joint movements. These exercises stimulateisolation exercises:Hamstrings: Lying or seated ham
the most response from the body in terms of not onlycurlsCalves: Seated or standing calf raisesShoulders:
the muscle fibres recruited, but also in the release ofShoulder 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 sessionextension, triceps pushdownsAbs: CrunchesFor the
will have a synergistic effect on your body's responseroutine, simply choose 2-3 of these muscle groups and
to the training session. In short, your body shouldperform 2-3 sets of your favourite isolation exercise.
respond well to this type of training, especially if it is aThe next workout, do the other 2-3 muscle groups.
drastic change from what you have been currentlyFor example, if you did shoulders and arms one
doing.The key is to keep the training sessions relativelyworkout (at the end of your legs, chest, back routine)
short (less than one hour) and intense. Work the largedo hams, calves and abs the next workout.The total
muscle groups first (legs, chest, and back) and then thebody workout should be performed 3 times per week
smaller muscle groups (shoulders and arms). Byon alternate days. A Monday-Wednesday-Friday
focusing on basic, compound movements you willroutine works well and it leaves the weekends free
provide your body with the maximum recruitment offor you weekend warriors. The important thing is to
muscle fibres in the shortest amount of time. Forremember never to do the same exercise twice in a
example, when you train chest with bench or inclinerow. So if you did squats, barbell bench and chins and
presses, you are also recruiting heavy work from thebarbell rows on Monday, change it to leg press,
shoulders (especially the front deltoids) and triceps. Thisdumbbell incline press, pulldowns and deadlifts on
is efficient training. Combined with sufficient intensity, itWednesday. This is an easy routine to follow.If you are
will create really good results.With this program, leglooking to get maximum results with limited time, this
training simply cannot be neglected. The simpleroutine rocks! If you are looking for a change or
old-fashioned barbell squat is the best bodybuildingsomething new to stimulate new growth and strength,
exercise, period. Regular intense squats performed inthe total body workout could be just the ticket. Give it
good form will stimulate muscular growth over youra try - you may just love it! Now get to the gym and
whole body. As a matter of fact, most individualstrain with intensity!