Full Body Workout (FBW) is a strength training aimed at strengthening all muscle groups in one training session. Full Body Workout is recommended for beginners because it is the simplest variant of muscle mass training and gradually prepares the body for more advanced exercises. See the Full Body Workout training plan for beginners.

Full Body Workoutmeanstrainingfull body strength trainingfor beginners . It consists in selecting exercises in such a way that during one training session all the most important muscle parts are stimulated to work. When using the Full Body Workout method, you should strictly follow the sequence of exercises: starting with the largest muscle parts (legs, back, chest), ending with smaller ones (abdomen, shoulders, biceps, triceps).

See rules and sampleFull Body Workout .

Full Body Workout - who is it recommended for?

Full Body Workout is best for people who are just starting to exercise strength. This type of training is based on multi-joint exercises - that is, involving several muscle groups at the same time (e.g. weight-bearing squats, deadlifts, pull-ups, rowing - they are the opposite of isolated exercises). Due to its versatility, Full Body Workout harmoniously develops the body and gradually acclimates the muscles to increasing loads. Thanks to this, the risk of injury and overtraining is much lower than in the case of isolated exercises (focusing on one muscle part).

Another advantage of Full Body Workout is that it teaches the body the right reflexes to exercise, for example, to breathe properly and tense muscles. Such basics are very important, especially for people who would like to use more advanced exercises in the future.

Full Body Workout is also a good training system for women because it does not build up much muscle mass.

Full Body Workout - training rules

Full Body Workout is based on several important principles. Compliance with them determines the effectiveness of training.

1. Fixed exercise order

Exercise should bechoose so as to train the following muscle groups in turn: legs, back, chest, shoulders, biceps, triceps, abdomen. This is the most commonly used training regimen.

See examples of exercises for different muscle groups:

  • Exercises for leg muscles at home and at the gym
  • 10 exercises for the back to strengthen the back muscles
  • 9 most effective exercises for the chest
  • Shoulder exercises with dumbbells
  • Bicep exercise - home and gym training
  • 7 Best Abdominal Exercises

2. Diverse selection of exercises

When creating your own training plan, you need to know exactly what muscles each selected exercise activates for work. All parts of the body should be equally loaded so that the silhouette develops proportionally.

3. Regular workouts

Two or three training sessions a week are enough to boost your muscles to develop. You must take one day's break between training sessions. Shorter rest will disturb muscle regeneration and delay the appearance of the effects of exercise.

4. Appropriate training plan

The most optimal training plan assumes that each exercise for a given muscle part is done in 3-4 series of 10 repetitions, between sets we rest 30-60 seconds. Then we move on to the next exercise with a certain number of series and repetitions. Such a scheme allows you to tire a specific group of muscles as much as possible before moving on to the next part and another exercise.

Here are examples of Full Body Workout training plans for beginners by trainer personalna Małgorzata Kośl.

Full Body Workout without load

Breaks between series should be 30 seconds, and between exercises - 1 minute.

ExerciseSerieNumber of repetitions in the series
jump squats410
jump lunges412
pushups410
triceps pumps310
burpees310
board320 seconds
horizontal scissors320 seconds

Full Body Workout training plan with weight

Breaks between series should be 60 seconds, and between exercises should be up to 2 minutes.

Exercise SerieNumber of repetitions in the series
squats410
deadlift410
bench press410
military bench press412
bending hands with a barbell310
board320 seconds

See also: Full Body Workout - dumbbell training for beginners

5. Using weight-bearing exercises

Full Body Workout may include bodyweight (or calisthenic) workouts, but its main goal should be to get your muscles used to exercising with extra weight. Such training allows you to master the basic techniques of lifting weights and initially strengthens the tendons, joints and bones. So, instead of doing regular squats, pick up dumbbells, similar to lunges. Crunches will be more effective if you put weights on your chest. You can also practice with TRX straps or rubber straps.

6. Gradual increase in load

Try to evenly distribute the load gain. Start with 10-12 repetitions in a series (all reps must be full) and add more after 2-3 workouts. Never reduce the load from training to training - then the muscles will "become lazy" and you will inhibit their growth.

  • What influences muscle growth?
  • What is muscle catabolism and how to stop it?

7. The right technique

Each exercise should be performed carefully technically. If it is too difficult to do the full exercise, it is better to reduce the number of repetitions and be precise than stick to a predetermined pattern at all costs and train carelessly.

8. Use of the anabolic window

You have to remember that strength training is only a signal for muscles to start developing. The very process of gaining weight and strength depends on the diet. To quickly see the effects of exercise, eat a protein-rich and carbohydrate-rich meal up to 2-3 hours after training. This period is called the anabolic window and its proper use determines the pace at which the muscles regenerate and develop.

See also:

  • What to eat before and after training?
  • Quick recipes for post-workout meals
  • Recipes for high-protein meals

Category:

ABC of exercises