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