The Right Full-Body Exercises to Gain Muscle Mass and Lose Fat at Home or Gym

Weider exercises, ie those in which a specific muscle group is usually worked, is the most well-known method of training in gymnasiums because of its effectiveness for the growth of exercised muscles, however, did you know that in certain cases are it as good as they paint it?

And eye, it is not that it is wrong to work with the weider method, because something has become so popular, however, this exercise planning can become counterproductive for those who have never worked with loads and one Moment to moment they begin to submit to the muscles to a stress so great as the one that supposes the work in specific fibers.

Can you use the weider from the first day you join the gym? Of course, but it is not the most advisable and in the mouths of many experts this may be a mistake, in addition to the above effort is not worth it if you are not looking for an advanced muscle growth.

If you have been carrying heavy loads for months at the gym, go ahead and continue using the weider method, but on the other hand, if you are a person who thinks to get in shape and has made the decision to join the gym, first of all, let me tell you: Congratulations You’ve done the right thing! Now, start focusing on working all the muscles of the body in the same workout, through the well-known full-body exercises.

What is this full-body exercise?

The full-body exercises to do at home not differ in anything with the Weider, at least as far as the exercises performed, they are usually much more bearable for the newbies who have not yet learned to love the pain of lifting a pair of weights. The full-body are excellent for awakening muscle fibers that have remained sedentary for a long time, being that the stimulus received will be more than enough even to gain a kilo of muscle each time, performing a training every other day and of course, Taking adequate food and rest to promote the correct recovery of trained muscle fibers.

Following this premise, we are going to show you an excellent exercise with which you will test all the muscles of your body. You can do it three times a week, like Monday, Wednesday and Friday. If you are brave and feel that your body can with the load, it complements with some cardio after having finished the training or otherwise, you can leave that session for the following day.

Remember that this exercise is for beginners, so the exercises are not very demanding, however, if you can not do some, you can always choose any of the lower intensity variations to carry out the training. The joke is to make the movements with the perfect technique and to start the metabolism to give way to the combustion of fats… and let’s not forget the muscle mass that we can get to win at the end of the month.

Necessary equipment

Did you know that with a set of bars and dumbbells, plus a bench is all you need to develop your entire body at home? Well, if you like the idea of training at home here we leave you a series of equipment recommendations that will help you to train as a bodybuilder or as a crossfit fan.

1. A set of Olympic bars

If you want to add variety and heavy exercises for your whole body this is the first thing you need. With a single bar, you can do chest, squats, deadlifts, lunges, biceps curls, triceps extensions, shoulder presses, oars and even calves. All exercises with free weights, which are more effective and involve many muscle groups.

2. Dumbells

Since you will have the discs a good idea is to get you adjustable dumbbells. You only need a pair as you then replace the discs according to the intensity and weight you can handle. Dumbbells are the second major component of a home gym.

3. An adjustable seat

And preferably come with the option to do quadriceps extensions. This is not strictly necessary but if you have the possibility to do so add resources and variety to your training. Your body is not a just upper body and the legs have to work as much as the chest or back, it is a large muscle that develops throughout your body. What you have to have your bench is the possibility to regulate the backrest to use it for your inclined press and also to make curls with dumbbells or shoulder presses.

4. Bar for dominates

Here you have two options depending on your budget. One is the rack with the weight ingots to regulate it and the other, an economic version that is a support with different grips to hang and do dominated. We recommend the latter for several reasons. First, hanging up and getting dominoes is hard, but it’s also effective. Then, if you already have your bars, your discs and dumbbells do not need to add unnecessary space, with this bar complete your gym and leave the place for what could be a cardio section with boxes and plyometric stairs for example. A bar for dominated, simple and tremendously effective.

5. Miscellaneous Items

We can say that with the four points above you do not need anything else, it is much more than the basics. You have to train your whole body at home and make it varied and effective. But if you are thinking of designing something more complete some items that are never too much are:

• Rope


• Plyometric ladder


• A mat or mat


• Elastic resistance bands


• Fitness ball

To finish, we recommend exercises that are progressive, with perfect technique, that go from less to more and that, of course, are accompanied by a diet according to the objective you pursue. A home gym is not for everyone, you will still need the willpower to get in there every day and the creativity or resources to add variety regularly. But since all your appliances are in place, having a gym at home motivates a lot, and you have two steps to the possibility of having the body you want, literally.

How is the full-body exercise done?

In total we will do three or four circuits, depending on your body capacity, the ideal would be to do all four and if you can anymore, then go ahead, remember that the important thing is to listen to your body, because it is he who marks the limit.

Each circuit consists of a total of six exercises focused on working the biceps, back, shoulders, pectoral, triceps, abdomen, and lower train. In each exercise it is necessary to do between 8 and 12 repetitions to have a good stimulation.

Given that we are working in a circuit and therefore work one muscle group to then move to the other, then it is best to take small periods of rest to properly stimulate each fiber used. However, if you feel that you need to rest a little between each exercise or circuit, go ahead, do it with confidence.

Exercises that comprise the exercise

1. Squats: 12 repetitions. If you can not do a squat, place a chair behind you and sit on it, then get up and repeat.


2. Pushups: 12 repetitions. You can do sloping bends or knee bends if you do not have a proper command over your body weight.


3. Shoulder Press: 10 reps. For this you will need a pair of dumbbells or, a backpack loaded with weight.


4. Bicep Curl: 8 reps. For this, you also need a pair of dumbbells or a backpack with weight.


5. Crunches: There are several variations of crunches, but to protect a little column, you should do some kind of plank (iron), holding the position for at least 20 seconds.


6. Remo: 12 repetitions. For its execution it is necessary a dumbbell or backpack with weight.

Technique of execution of the exercises

Squat

The squat is the preferred exercise to work all muscle groups of the lower train. One of the great advantages of squats is that being a completely natural movement and therefore we use countless times in our daily lives, it is quite easy to do, although you must have a good technique of execution to minimize the risk of injury.

1. The initial position is to stand with your legs slightly apart across the shoulders. Then the hands are carried in front of the body, having at all times the back straight.


2. He descends slowly as if he were to sit on a chair, so that the movement is lowered as deep as possible, with his heels glued to the ground at all times.


3. As a next step, return to the starting position, so that the legs are responsible for lifting the body weight.

Push-ups

The push-ups or also called longtijas involve different muscle groups of the upper train, such as the pectoral, triceps and even the abdomen that when contracting allows maintaining the back straight during the route.

There are different variations of the push-ups, however, to start and have a more complete and generalized work, it is recommended to perform traditional push-ups, either keeping the body fully extended or knees supported to minimize the lifted load.

Shoulder Press

The shoulder press is based on the shrinkage of this muscle group which also involves the trapezoid. The shoulder and the trapezes are the muscles that many forget to work in their first workouts, coming to have a horrible muscle decompensation and a rather amorphous body, so do not pass it for any reason.

1. The initial position is to stand with your hands glued to the sides of the body and legs spread across the shoulders. The dumbbells are taken with a supine grip starting from shoulder height so that the elbows are at the level of the chest.


2. The weight is then taken upwards, trying not to make a full extension so that the arms should remain flexed at the end of the eccentric phase.


3. Finally, the arms are returned to the starting position at a controlled moment. Remember to keep your back straight throughout the course.

Biceps curl

The curl of biceps is an exercise that focuses on a single muscle group, however, is the best move for novices who do not have a control over their own body weight and therefore can not perform other exercises such as the dominated or oars Inversions that also involve this muscle.

1. To start, stand with your arms glued to the sides of the body, with your back straight and your legs slightly spread across the shoulders. Take the dumbbell in supination, that is, the palm of the hand points forward of the body.


2. Then carry the load upwards in a controlled motion, keeping the elbow in the same position until it is completely flexed.


3. To finish it returns to the initial position, again controlling the movement and repeats with the following arm.

ABS

Although it is true that with the flexions we can work this muscle easily, the ideal is also to spend some time to have better results, and is that the abdomen, along with the biceps, turns out to be a muscle group that requires a lot of stress to be stimulated Adequately, to the point that many athletes usually exercise this part of the body every 24 hours.

There are many variations of abdominal crunch, although it is preferable to use other exercises that are safer for the spine and still pose a challenge for the muscle group in question. In this case, we are talking about the plank or the iron.

Stand on the floor face down, resting the tip of your feet on the floor. The arms should be flexed, so that the forearm supports the weight of the upper train, resulting in the entire body forming a completely straight line. Therefore, the back should be straight and the abdomen contracted to stay in the air without any problem. If you distribute all the weight in the extremities of the body, then little or nothing will serve you to do this exercise, so much eye.

Dumbbell rowing

This exercise is a classic in the gym and an excellent alternative for the dominates, so it can be done by anyone, requiring only a loaded dumbbell or backpack.

1. Begin by taking the dumbbell with one hand, so that the knee and hand on the opposite side will support it on a flat bench. In this way, the lower and upper body train will have formed a 90-degree angle, so it is important to keep your back like a board.


2. From this position pull the dumbbell to bring it up, keeping the arms parallel to the body and with the elbow carried back of the back to simulate the movement of the oar.


3. In a controlled movement, it returns to the starting position and repeats.

Precautions and tips to keep in mind

1. Remember before starting a workout exercise is always important to do a warm-up session, performing dynamic stretches for the muscle to prepare for the most complex and intense movements, which significantly reduces the risk of injury


2. Likewise, in order to avoid injuries, it is essential to follow to the letter the technique of execution of the exercises. With this, it is also possible to recruit more muscle fibers and therefore, achieve more optimal results. After all, quality is worth more than quantity.


3. If you’ve never done any physical activity or suffer from any cardiovascular or respiratory disease, we recommend consulting your doctor before you start with your workouts.


4. If you feel capable and you can add more intensity to the exercise, position yourself a backpack with weight when doing pushups and situps.


5. This exercise is used to adapt the muscle to workloads, so it is recommended to be done over a period of six weeks. After this time can be changed to a Weider exercise or, increase the volume of it to continue progressing.

How many calories do you burn with this exercise?

This exercise being anaerobic, ie only stimulates muscle mass does not burn as many calories as if it were a session of cardio or HIIT. However, remember that what matters is not the number of calories you spend in training, but the physiological effects that are produced post-workout. By having a larger muscle mass, your basal metabolism gets faster, so in the long run, this exercise will help you burn more calories even in the resting state and therefore you can lose a lot more fat.

If you still want to quantify the energy expenditure, you must take into account that it influences different aspects such as age, weight, genetics, sex, etc. As a reference note that the range of caloric consumption ranges from 150 calories for a girl of low weight and performing the exercise at a light intensity, up to 400 calories for a subject with high weight and performing the exercise at an intensity higher.

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Advantages of Full-Body Routines For Beginners

If you have already taken the step and finally you have decided to enroll in the gym, first of all, congratulations. This will be the best decision you will take to strengthen the health of your body. But do not eat cravings, because during the first day you come across a sea of doubts about the type of exercises that you can perform and how often you do it. It is normal, because nobody is born knowing.

The best thing you can do in this case is to advise you in the best way possible and for this we are going to help you a little, or well, maybe quite. Assuming you’ve ever done any discipline that allows you to gain muscle mass as crossfit, calisthenics or lifting weights, then read this carefully.

The most effective way to start gaining muscle, is through full body exercises. You may already be familiar with them, because in the last few weeks we have been talking about it more often than usual. As we have already explained, full body exercises to do at home differ from weider workouts in the type of exercises performed. Its name says it all, “full-body: full body,” meaning that you work all the muscles of the body in the same training session. Weider routines, on the other hand, are characterized by multi-articulation or isolation exercises in which one or two muscle groups are focused on the same training day.

You are probably also related to concepts such as “chest / arm” or expressions so common to many students as “today I touch leg, tomorrow I touch back and biceps”. For that is precisely the type of Weider training, which focuses on the work of a few muscle groups to give way to the growth of lean mass.

With full-body routines, full body workout and is undoubtedly the best choice to start training if you do not have a pre – conditioning base. The reason for this is because as already explained in the article on the number of repetitions ideal for hypertrophy, a novice can achieve impressive results in the first months of training. To give you an idea, performing these types of routines up to a total of 3 times a week, accompanied by impeccable food and adequate rest, you can achieve a growth of up to 1 kilo lean mass every month, especially if you have a genetics Predisposed for muscle gains.

Why do full-body routines?

At first, it is common to see in the gym many novices make the same mistake over and over again. The term novato applies to all those people who train with weights and can see progressions in a linear way, that is, when lifting with loads that increase progressively and then decrease for a small period of time to increase again and still Continue to see results.

Generally, all people who have started training in the gym are considered novices (unless previously practiced a similar discipline) and to be able to overcome this barrier to finally be considered intermediate, requires a constant training of at least 6 months.

Therefore, a newbie, while you can stick to the norms of weider training, is not the most recommended. Firstly because the muscles are not prepared to withstand a more isolated work, which increases the risk of injury significantly and undoubtedly many discomforts when carrying out the insurrections as excessive pain or bad postures that would only lead to frustration and therefore , To the abandonment of the training.

With the full-body avoid these problems, because although they are also considered as intense training, at the same time are much more bearable, since each exercise involves a greater number of muscles to combat with the loads used. Despite this, this will be enough to stimulate muscle fibers and thus gain muscle mass gains of up to one kilogram every month if you have the best of the genetic.

As linear progressions fail to show results (approximately six months, although this varies from person to person) it will be time then to pass weider types to increase the stimulation to the muscles worked and thus to continue with the progression.

Many users, based on their training routines such permanently, as if this were the only existing method of training, leaving aside even better routines, such as the “Full Body” we discussed today. This situation can be due to several causes, like for example:

• Many may think that other types of methods such as Full Body are “novices”, because neophyte users are recommended these types of routines, with greater frequency and intensity with a lower volume.


• With Weider routines you get that much-prized feeling of muscle congestion. To say that muscle congestion is the swelling muscles suffer from increased blood flow due to the need to maintain the energy and oxygen supply as well as the elimination of metabolic wastes during physical activity. Increased muscle congestion does not always mean better results.


• The Weider routines foster the emergence of shoelaces, which suggests that many more shoelaces have, greater our muscular development. The onset of muscle soreness is not indicative of the effectiveness of training, because its appearance is closely related to the experience that the individual has in a given practice. For example, the first day that you perform a new exercise, the stiffness will be accused, but as you adapt to it, these are disappearing, even if the intensity is greater.

Therefore, it is important to dispel the idea that many have that the Full Body routines are for beginners, this type of training is the most remarkable in terms of increased strength and muscle mass, the key is to carry out a correct training schedule to adapt it to our fitness level. With regard to higher levels of “muscle congestion” and “stiffness”, these are not always synonymous with effective training.

Focusing and routines “Full Body”, explaining that these are multi – joint use basic exercises involving large muscle groups in one session. It is based on the idea of training the body as a whole face to be more functional, rather than as the sum of the parts. With this it is possible to stimulate a greater muscular mass in a single training. The muscle groups are again “attacked” after 2 or 3 days although they do not usually coincide neither exercises, intensity, nor a number of sets. The intensities that are handled in this case can range from 60-65% of 1 RM to 85-90% of 1 RM .

That said, the aim of this article is to focus on the benefits that “Full Body” routines will bring us in order to improve our body composition, as well as in relation to our strength levels. My idea is not to belittle other routines, like Weider in favor of “Full Body”, since both have their advantages and disadvantages. Just pretend to bring the reality of other training methods that can be even more effective.

Advantages of full-body routines

If we compare it mainly with the divided routines, we can observe the following remarkable advantages:

• Good planning for beginners: if you are going to start moving now dumbbells, choosing a full – body routine you will bring great benefits when recovering after each training session. In addition, gains in lean mass and strength are quite noticeable and if you’ve just started the gym is a very good choice


• Noticeable strength gains: thanks to the frequency that has this kind of routine, progress in increasing strength is usually very good. It rests enough and necessary to be able to realize sessions really intense.


• DOMS: as in the T / P routines, in this type of training do not usually appear shoelaces. I repeat, stiffness is not a symptom of progression. For example: if we perform a hundred bicep curl lifts with a 2Kg dumbbell, we will get high congestion and probably stiffness the next day, but this does not generate hypertrophy or gain of strength.


• Optimal fat loss: when our intention is to lose fat and set a good routine to follow is a full – body that allows us to increase our strength to maintain lean mass as possible. In addition we can organize two heavy days and one day of metabolic circuit.


• Best to gain strength: generally the types of routine oriented force are based on this system, some examples are mentioned in the article on force: 5×5 Madcow, Jim Wendler 5/3/1 and many others of which I speak later.


• Compatibility with other sports: such routines can be reconciled with any other sports area whether deprotes groups such as football, basketball, handball, or more individual like tennis.


• Good hormonal response: for muscle mass growth occurs, there are three very important hormones that influence this: testosterone, growth factor (IGF-1) and growth hormone GH. With this kind of full – body routines it generated a great demand increasing levels of these anabolic hormones, superior to that produced training by groups divided.


• Training based on multi – joint exercises, which require a large muscle mass to be executed, causes a great segregation and growth hormone testosterone to. This contributes to greater muscle development.


• Produced a minor damage to the muscle fibers compared to the Weider system, this allows a complete recovery between sessions (48-72 hours), being prepared to receive a new stimulus. Many times, people do not progress because they are not recovering from one session to another.


• The fact of being a training of about three days a week, is going to suppose a total volume much inferior to the one of other routines. Therefore, it is ideal for people who lead a very busy life, taking less time to meet its obligations. Or, for people who practice some sports, this being an ideal system to incorporate into the training program, always taking into account the recovery periods.


• With this type of training, each of the major muscle groups are stimulated at least three times a week , this entails greater specialization in the different exercises we conduct, and it will be a faster build muscle mass.


• The “Full Body” system will allow you to distribute your sessions throughout the week of the way that best suits you, with no impact globally on the routine. Since every day of training a full body session, if one day we can not train, we can always do the training the next day without any problem. If we did this with Weider routines, we would have to do a restructuring with the goal of working all the muscle groups in the week, or leave some without training.


• With this method, our Central Nervous System have time to recover, so pregnant avoid fatiguing day after day, which will affect training intensity.


• Given the above, this method has an excellent distribution to increase force levels. There are many programs designed by prestigious coaches that are more than proven to be very effective: Routine Rippetoe-5 × 5 for beginners, Routine force 5 × 5 intermediate (Bill Star), Routine of force 5 × 5 advanced (Bill Star And Glenn Pendlay), among others.


• For individuals who want to train at home , this type of training is conducive to this, as it allows us to work using more global exercises without much material to make them .


• Since this is a routine low volume (+/- 3 days a week), it is ideal for those who are on a diet of calorie deficit in order to lose fat percentage. This type of training will provide them with the necessary stimulus to maintain muscle mass without overwork, which could be counterproductive to achieve their goals. In addition, by varying the components of the training load (volume, intensity, density, frequency and duration), this routine will be a good choice for those who want to lose weight, as an alternative to another type of cardio.

Disadvantages of full-body routines

The disadvantages of these types of routines are similar to torso leg routines, from my point of view should not be considered like this:

• False belief little progression: being routines that allow both muscular rest, often thought that not having large muscular congestion during training and subsequently to rest both our progress will be less and this is totally false.


• It requires good planning: if our intention is to train for two days straight, we must know how to choose the right intensity according to our body. Being routines that require a lot of intensity, our SNC must rest the necessary between one session and another.

Example of full-body routines

One of the great advantages of full-body routines is that they take much less time to be done, because when distributing work all muscle groups , is given the necessary time to each group between each exercise before involving again The same fibers, causing the waiting times of up to two minutes to be completely zero.

To make matters worse, the possibility of progressing with body-weight exercises makes this kind of workout excellent for practicing at home, so there are no longer any pretexts such as lack of money or time to go to the gym.

An example of exercises that we can include in a full-body routine to perform at home, are the following:

• Pushups: Excellent to develop chest muscles and arms, specifically, the triceps. At the same time other parts of the body are involved, such as the shoulder and abdomen. If you can not do them do not worry, because we have an excellent guide with which you can progress in your push-ups until finally you can execute them impeccably.


• Squats: The essential for the development of lower – body exercise. Involves legs, calves and buttocks.


• Dominated or rowing: For growth back and biceps. If the dominates are difficult to realize at the beginning, we can try with the dumbbell rowing or inverted rowing to have a similar development.


• Plates: Excellent to have an abdomen strengthened without jeopardizing the lumbar area with typical crunches.

Knowing this, we can plan a routine so completely easy. It involves performing three to five circuits with the four exercises, performing between 8 and 10 repetitions per exercise to hypertrophy. For example:

Circuit 1:

• Push-ups: 10 – 12 reps


• Squats: 10 – 12 reps


• Dominated: 8 – 10 reps


• Plates: Until reaching the fault

Circuit 2:

• Push-ups: 10 – 12 reps


• Squats: 10 – 12 reps


• Dominated: 8 – 10 reps


• Plates: Until reaching the fault

And so on to complete the circuits. Ideally, do this routine three times a week, such as Monday, Wednesday and Friday, taking on Tuesdays and Thursdays for some cardio routine and take advantage of Saturday and Sunday to rest without neglecting food.

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