Muscle Palace: best full body workout
Showing posts with label best full body workout. Show all posts
Showing posts with label best full body workout. Show all posts

Monday, May 29, 2017

3 Best Full-Body Workouts to Build Muscle Mass Fast



Best Workout to Build Muscle




There are plenty of training programs for muscle growth or weight loss out there. When it comes to muscle building the most effective way is to follow a full-body workout routine. If you are a beginner in lifting, full-body workouts will give you the best results in strength and muscle gains. Full-body training is the best and the fastest way to naturally build muscle mass.




Why are Full-Body Workouts the best for building muscle mass?



For decades, many bodybuilders built their muscular physiques with simple, three-day-per-week workout programs. They didn't split their training days into chest days, back days, arms days and so on. Old-school bodybuilders trained all muscle groups three times per week and they grew very big and strong.



Just look at guys like Arnold Schwarzenegger and Reg Park. Before he used steroids Arnold built his body with very popular Reg Park's 5x5 Workout Program and his own "The Golden Six" Workout. 



Full-body training gives the best stimulus to our HGH (Human Growth Hormone) and ramps up the protein synthesis. 




1. StrongLifts 5x5


Full-Body Workout for Mass



Stronglifts 5x5 Workout is one of the most popular strength workouts on the web. People all over the world tried to build their body with this workout routine and some of them shared their results on Stronglifts website:






This very popular workout program is not invented in the last few years, it is actually inspired by original Reg Park's 5x5 technique from the 1960s.



Stronglifts 5x5 is probably the simplest and most effective workout to build muscle and gain strength. For those who didn't hear about it, this workout will probably look too simple but you must know that complicated isn't always the best option.



On Stronglifts you have three training days per week and only equipment that you will need are barbell and weight plates. You will perform only 5 exercises - Squats, Bench Press, Deadlift, Overhead Press and Barbell Row. Those 5 exercises are the compound movements that are the most effective in muscle building and together they work your whole body. These 5 exercises would be performed in 5 sets of 5 reps on each training day.



The main rule of this workout is to pursue a progressive overload by adding 5lb each workout. That will trigger your body to get stronger which leads to muscle growth. The progressive overload is the most important thing in building muscle mass. Without giving your muscles a reason to grow, they will stay the same, so by increasing the weight on each workout, you are forcing your muscles to grow bigger and stronger. 




StrongLifts 5x5 Week 1
Monday - workout AWednesday - workout BFriday - workout A
Squat 5x5Squat 5x5Squat 5x5
Bench Press 5x5Overhead Press 5x5Bench Press 5x5
Barbell Row 5x5Deadlift 1x5Barbell Row 5x5



StrongLifts 5x5 Week 2
MondayWednesdayFriday
Squat 5x5Squat 5x5Squat 5x5
Overhead Press 5x5Bench Press 5x5Overhead Press 5x5
Deadlift 1x5Barbell Row 5x5Deadlift 1x5




You see how simple it is? There is no simpler workout program and probably no more effective workout than this one. Try it out for 8 weeks and see will it work for you. 




2. German Volume Training


Best Full Body Workout


Workout routine like StrongLifts 5x5 and many other full-body workouts can give the best results to beginning lifters but GVT provides the best results in muscle gains for advanced lifters that are trying to break the muscle growth plateaus. 



German Volume Training has been used by bodybuilders, powerlifters and Olympic lifters in order to reach new training goals and pack on more muscle. It is a time-tested training system which can help you to achieve massive muscular growth.


The main principle of GVT is simple, subject your muscles with enough volume to force them to grow. 



Other basics of German Volume Training are:



  • Go hard with compound movements (Bench Press, Squat, Overhead Press, Deadlift, Rows)
  • Perform 10 sets of 10 reps for each primary exercise
  • Do not train to failure on any of the sets
  • Start with 60% of your 1 RM (rep max) and only add weight if you are able to perform 10 reps for each 10 sets
  • Train the antagonistic muscle groups (Chest and Back, Biceps and Triceps, Quads and Harmstrings)
  • Slow and controlled eccentric phases (3-4 seconds depending on the exercise)




The following is the sample GVT program:



Monday - Chest and Back


Bench Press - 10 sets of 10 reps
Chin Ups - 10 sets of 10 reps
Incline Flyes - 3 sets of 10-12 reps
One Arm Dumbbell Rows - 3 sets of 10-12 reps



Tuesday - Legs and Abs


Squats - 10 sets of 10 reps
Leg Curls - 10 sets of 10 reps
Weighted Sit Ups - 3 sets of 15-20 reps
Calf Raises - 3 sets of 15-20 reps



Wednesday - Rest



Thursday - Arms and Shoulders


Dips - 10 sets of 10 reps
Dumbbell Curls - 10 sets of 10 reps
Dumbbell Lateral Raises - 3 sets of 10-12 reps
Bent Over Lateral Raises - 3 sets of 10-12 reps



Friday - Rest



Saturday - Repeat the cycle starting from Day 1 (Monday)





3. Arnold's "Golden Six" Workout Routine


The Golden Six Workout Routine



When you search for Arnold Schwarzenegger's workout routines on the web you can find many body part split routines but that is not how this legend of bodybuilding built his impressive physique. Before Arnie started experimenting with steroids he used only full-body workouts to build muscle mass. He was a huge fan of Reg Park and his already mentioned 5x5 workout program and later he created his own full-body workout called "The Golden Six". 



The Golden Six is a workout program that is based around six main exercises and it was often prescribed by Arnold Schwarzenegger for his clients that wanted to build muscle mass fast.



Check out the sample Golden Six Routine:


Barbell Squat - 4 sets of 10 reps
Barbell Bench Press - 3 sets of 10 reps
Chin Up - 3 sets of maximum reps
Behind The Neck Press - 4 sets of 10 reps
Barbell Curls - 3 sets of 10 reps 
Sit Ups - 3 sets of maximum reps



Perform a workout 3 times a week by using exactly these 6 exercises and these numbers of sets and reps. That is the whole schebang, much simplier than later workout routines published by Arnold. Don't forget about progressive overload so when the weight starts to become light add more weight plates. 



All these three Full-Body Workouts are good for muscle hypertrophy and you should try each of them for some amount of time. My personal recommendation for beginners is the first one, StrongLifts 5x5, but you should experiment with all three workouts.

Wednesday, April 12, 2017

Mass-Building Full-Body Workout Routine for Beginners




Full Body Workout for Mass




For beginning lifters that want to gain some strength and muscle mass the best solution is to follow a full-body workout routine. It is important for all gym starters not to follow workout programs of popular bodybuilders. The reason for that is that most of them are using anabolic steroids.



Many bodybuilding legends including Arnold Schwarzenegger, Frank Zane, and Reg Park used Full-Body Workouts to build their muscles and they become forgotten soon as new generations of bodybuilders came on the scene and steroids became popular. That caused such popularity of training splits because modern bodybuilders saw that with training splits they could train longer and recover quickly.



It is true that training splits are easier workouts and muscles recover faster than with full-body workouts. But for natural lifters, especially beginners, the best way to build muscle mass fast is with full-body workout routines. 



The benefit of full-body workouts is activation of more muscle groups which stimulate more muscle growth. In the contrary of training splits, full-body workouts cause more muscle activation and muscles need more time recover, so you need to make at least two rest days between the training days.




Other facts about the full-body workout:


- 3 Weekly Workouts, I don't recommend more because full-body workouts are harder than training splits which require more time for muscles to recover.


Full-Body workout routines mainly consist of compound movements which the best muscle mass builders. Compound exercises involve more muscle groups and that stimulate HGH (human growth hormone).




Muscle Palace Full-Body Workout Routine:




Monday:



EXERCISE
REPS
SETS
Barbell Squat
8-10
3
Bench Press
8-10
3
Lat Pull Down
8-12
3
Upright Row
10-12
3
Barbell Curl
10-12
2
Skull Crusher
10-12
2
Sit Ups
10-20
2







Wednesday:


EXERCISE
REPS
SETS
Deadlift
6-8
3
Incline Dumbbell  Press
8-10
3
Leg Extension
8-12
3
Side Lateral Raise
10-12
3
Dumbbell Triceps Extension
10-12
3
Hammer Curl
10-12
3
Rear Lateral Raise
10-12
3
Seated Calf Raise
10-12
3








Friday:


EXERCISE
REPS
SETS
Leg Press
10-12
3
Military Press
8-10
3
Dumbbell Fly
10-12
3
Pull Up
10-12
3
Close Grip Bench Press
10-12
3
Concentration Curl
10-12
3
Dumbbell Shrug
12-15
2
Knee Raise
15-20
2





This is the 3-day Full-Body Workout Routine that I recommend for all beginning lifters that are looking for a way to build muscle mass fast. It won't be easy to perform this workout so don't try doing them for two or more days in a row. That can definitely lead to you to overtrain your muscles and no muscle growth. Besides good rest and muscle recover, you are also going to need a good diet plan and a lot of healthy calories to gain muscle mass with this workout routine. Check out the list of foods that you should add in your diet plan:







Also, some of the supplements could help a lot because you will need to consume some additional nutrients to help you build muscle mass faster:


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