How to create a full body workout for women?

This information will help you choose an effective full body workout for yourself, the goal of which is to build muscle mass. The essence of performing a full body exercise to build mass is to pump up all muscle groups of the body in one workout. This option for organizing the training process is considered optimal for natural athletes aimed at muscle growth without the use of additional drugs.

It is excellent for developing strength and stimulating muscle growth, regardless of your training experience. This program will not only help you optimize the frequency of your workouts and the rest between them, but it will also take very little time - it requires training only 3 times a week.

But to maximize its full effectiveness, you need to properly target all major muscle groups in every workout.

And you have to do it in a balanced way so that the muscles grow and become stronger in proportion. This will not only make your appearance more aesthetically pleasing, but will also reduce the risk of injury.

Follow the link if you are looking for a complex using the method of circular muscle pumping using the fullbody system at home. There are selected exercises with your own body weight for interval training for men and women.

Here we will look at how to properly target muscle groups in one day using strength exercises.

Methodology

This principle involves working the entire body every workout. Linear strength progression is used. Let's talk more about what all this means.

If we translate the expression full body, from which the term fullbody is derived, we get “whole body”. That is, this training complex is designed to work all basic muscle groups.

Fullbody training for girls involves sequentially following exercises, each of which is selected for certain muscles.

Let's understand the term “strength progression” . This is a periodic lifting of working weights.

Let's look at the simplest examples. Let's say you need to do vertical block rows to the chest. What are we doing? For the first time, we perform 3 sets of ten repetitions (and the weight, for example, is 20 kilograms). The next training day the weight remains the same, but we do 12 reps. And increasing the weight is done at the time of decreasing the number of repetitions.

Many fitness experts say that the fullbody is the best choice for beginner women. After all, when a person first comes to practice, he begins to master certain exercises. And it’s better to do this comprehensively in order to become familiar with the correct technique for performing all approaches to each muscle group.

B. Shenefield conducted his own research, in which athletes, albeit men, aged from 23 to 25 years (a total of 20 volunteers) participated. The first group did full body three times a week, and the second group did each muscle group once every 7 days. The volume of muscle mass increased more in those who trained three times. At the same time, the strength indicators were at the same level.

The portal hudeem-bez-problem.ru wants to emphasize that there is no need to draw global conclusions here. Still, the sample is extremely small, there is a huge risk of error. And in general, you need to look at what kind of exercises there were, how many approaches, what the load was. Because fullbody for women 3 times a week and for men, and also taking into account different trainers, can be very different.

What is fullbadi training and its features

Translated from English, “full body” literally means “whole body,” which is what her technique says - working out the whole body in one workout.

Typically, trainers recommend this type of training for beginners, that is, people whose muscles and ligaments are not yet ready for intense power loads. Thanks to performing 2 exercises per muscle group, and not 4-6, as in split training, untrained muscles do not overwork and have time to recover without receiving excessive microtrauma.

Recent studies have confirmed that such training 2-3 times a week helps to get and maintain excellent physical shape, without excessive strength loads, but this will take a little more time.

Also, this training method is suitable for girls, taking into account the characteristics of the female body, for which it is better to perform a couple of exercises on the legs in each workout, supplementing the program with exercises that involve all the muscles of the body at one time.

An important feature of the training is that the program consists mainly of multi-joint exercises, which are also called basic. In such exercises, at least two joints are simultaneously worked, and isolating exercises are included in the program less frequently.

Rules for creating a program and types of exercises

If you need to create a program yourself and generally understand its principle, follow these simple rules:

During one workout, one muscle group should perform no more than three exercises.
The program should consist of 6 main exercises, one exercise from each type, namely:

Hip-dominant - the main or dominant is the hip joint, such exercises include deadlifts and Romanian deadlifts, hyperextensions and the like.
Knee-dominant - that is, the knee joint is dominant, namely in exercises such as squats, lunges and the like.
Horizontal presses are exercises such as push-ups and all kinds of barbell and dumbbell presses at different angles.
Vertical presses - namely standing presses and exercises that turn the shoulder outward, such as pull-downs and dumbbell lateral raises.
Vertical rows – these include all types of pull-ups and vertical block rows.
Horizontal rows are rows of barbells and dumbbells in a bent position, as well as rows of blocks in a horizontal position.

You can optionally add 1-2 exercises for biceps, triceps or lower legs.
At the end of the complex, 2-3 exercises are performed on the abdominal muscles; select any techniques according to the degree of difficulty; they do not have to be changed every workout, unlike the main part.
On average, 2-4 approaches are performed in each exercise, it all depends on the preparation.
The training duration is no more than one hour.
It is necessary to perform 3 workouts per week - 1 microcycle, but no more than 4 workouts, preferably every other day.
At the beginning of the training, the most difficult exercises of the first type should be performed - knee- and pelvic-dominant, number one and two. Each subsequent set should consist of easier exercises, with the easiest ones at the end.
Rest between sets averages 2 minutes.
Each week, try to reduce the number of repetitions by adding more weight. For example, the first week - 20,15,12,10 repetitions, the second week - 15,12,10, 8, the third - 12,10,8,6, the fourth - 10,8,6,4.

Examples of exercises that can be added to a training program

Knee-dominant

Squats.
Squats with dumbbells.
Lunges of all kinds.
Farmer's walk.
Front squats.
Hack machine.
Squats in Smith.
Lunges in Smith.
Sumo squats.
Leg extension.

Pelvic-dominant

Deadlift.
Romanian cravings.
Hyperextension.
Swing your legs in a simulator and crossover.
Leg bending in the simulator.

Horizontal presses

Bench press with a barbell.
Press with a barbell at an angle of 30 and 45 degrees.
Close grip press.
Pushups.
Reverse push-ups.
Horizontal press with dumbbells.
Incline dumbbell press.
Dumbbell flyes lying horizontally and at an angle.

Vertical rods

Wide grip pull-ups behind the bar.
Pull-ups to the chest.
Reverse grip pull-ups.
All types of vertical block rods.

Vertical presses

Standing dumbbell press.
Barbell press or overhead Smith.
Barbell press or Smith press in front of you.
Arnold press.
Dumbbell raises to the sides.
Barbell row to the chin.
Front swings.

Horizontal rods

Horizontal block row with a narrow and wide grip (rear delta).
Bent-over barbell row.
Bent-over dumbbell rows.
Row of one dumbbell in support.
Lever rod.
T-bar.
Pull-ups on a low bar or with TRX.

Of course, it would be correct if at the end of the blocks you add isolating exercises for the biceps, triceps and lower legs, so look at your well-being and muscle development.

Triceps

Triceps in the upper block of the crossover.
Extension of arms with dumbbells from behind the head.
One-arm dumbbell extension from behind the head.
Extension of the crossover block from behind the head.
Bent over arm extension with dumbbells.
French press.

Biceps

Curling arms with a barbell with various grips.
Curling arms with dumbbells - together or alternately.
Curling arms with dumbbells in supination.
Hammer.
Concentrated dumbbell lift.
Bending arms from the lower block of the crossover.
Bending arms in the simulator.

Shin

Shin in a sitting machine.
Donkey.
Calf raise in Smith.
Calf raise with dumbbells on one leg.

Read more about the calf raise exercise →

Press

Crunches on the floor – full and short.
Crunches on a bench and a Roman chair.
Lying leg raises.
Hanging leg raises - on uneven bars or a crossbar.
Bike.
Diagonal twists in all variations.
Crunches in a block machine.
"Prayer" in a crossover.

At the end of the workout, you can do ten minutes of cardio to cool down and be sure to stretch all the muscles of the body after the exercise.

The benefits of working out all muscles

If you practice this system at least a couple of times in 7 days, each muscle group is loaded exactly the same amount. And there is such a pattern that the more often we load the muscles, the better they grow.

Much more energy is spent on training, because many muscles are involved. So this training system is excellent for those who are focused on burning fat.

The stronger the muscle exhaustion, the more powerful the supercompensation becomes. When a person has worked out well, the body is literally exhausted. And these are more than perfect conditions for taking in the nutritional components needed for the recovery process.

When training using the “whole body” system, testosterone concentration increases. And this gives a stronger anabolic response.

The most exciting question

Is it possible to pump up your buttocks/abs/shoulders at home?

This is quite possible, but as they say, you can’t catch a fish out of a pond without difficulty. There is an opinion that outside the gym you can only tighten your figure, nothing more. However, this is not quite true.

It is possible to build a well-coordinated harmonious body at home. But it is worth saying that this can only be achieved with the help of well-structured training and a balanced diet.

It is worth noting that in addition to physical activity and diet, water balance, sufficient and sound sleep, as well as background emotional well-being are also important.

Fullbody for beginners, girls and women: training program

First training:

squat;
plank pose;
do a push-up;
pull yourself up using the so-called Australian method (parallel hang to a low bar);
do push-ups using parallel bars - or, as an option, you can do push-ups on a bench (reverse technique, focusing on the triceps).

Second training option:

lean forward with the barbell in your outstretched arms;
do a static lunge (scissor squat);
do pull-ups with bands to compensate - or do lat pull-downs;
in the classic way - dumbbell press;
raise your legs - do it while hanging on the horizontal bar.

Such training should be alternated every other day (1 day – rest). Gradually, after these techniques are mastered, you can move on to weight training.

a set of exercises for advanced athletes using the fullbody system

For convenience, we will also distribute the load over three days. A sort of full body for a straight man. The highlight of this option is to restore muscle memory, and, if desired, diversify your boring complexes. You have 12 months of experience in the gym, but there was a period when you were unable to fully train, then do these exercises for a month and you can safely switch to split programs.

Squats with a barbell on your shoulders (3 sets x 8 reps)
Pull-ups on the horizontal bar (3 x 8-10 reps)
Barbell chest press, lying (3 to 8-10)
Classic deadlift (3 to 8-10)
Curling arms with a barbell for biceps (3 to 8-10)
Twisting on an incline bench for the press (3 to 12-15)

Now you have a complete understanding of full body training.
As you can see, it’s not complicated, but the efficiency is very high. For a beginner, this is the initial stage of entering the world of strength training. For girls, intensity with minimal load. For advanced bodybuilders, a variety of new stressful situations for muscle growth. Improve your athletic performance with the blog, share with friends, encourage you to lead a healthy lifestyle. Until next time. Best regards, Sergei. Did you like the article? Share with your friends

Fullbody training for girls who already have strength training

If you have already gone to the gym before, but gave up training for some period, or before you started exercising in the gym, you attended dancing, aerobics, did shaping at home, simply led a sporty lifestyle, swam in the pool, then a similar program that described below will suit you.

This full body workout for women is built on the principle of working the entire body in one training session. super series is used in comparison with the previously described program

Super series are exercises in which there is no rest between sets. For example, after you have done a dumbbell press from a lying position (angle 35 degrees), immediately begin to do horizontal block rows to the press. Then – vertical pull behind the head or to the chest. Only after completing this series can you rest for 1 minute or one and a half.

Then - again a repeat of the super series.

Pros and cons of fullbadi

The following benefits of training can be highlighted:

The training is suitable for beginners and is correct for an unprepared body, as well as for regaining shape after a long rest and subsequently rehabilitation after injuries.
The workout is suitable for both men and girls.
Fulbadi is also suitable for professional bodybuilders in the off-season to maintain shape after competitions.
An ideal workout for women of all ages.
Thanks to adequate load, each muscle is trained properly, but is not unnecessarily injured, having time to recover for the next workout.
The risk of overtraining and the development of severe inflammation in the muscles the next day is reduced.
Better for beginners than a split system.
Allows you to strengthen muscles and also get rid of excess fat.
A safer method for strengthening ligaments and muscles.

Flaws:

Although this is not a disadvantage, this method is still not suitable and ineffective for experienced gym goers who require complex split training to progress.
Despite the fact that the training is designed for beginners, it is still not worth doing it in the first month, since it is not advisable for unprepared people to perform complex basic exercises.

What you should always remember

Fullbody training for girls does not provide any guarantees for improving your figure or quickly burning excess fat if:

you train poorly - then there will definitely be no result, and the point here is not that this is a fullbody, and not, for example, split training;
the training plan is drawn up according to a universal scheme, and not taking into account specific features;
A properly prepared training plan is not 100% implemented.

There is also a point of view according to which our muscles are created as a single “mechanism”, and therefore they must move as a single whole. If you isolate certain muscle groups and load them, but not others, then you may encounter general weakness of your entire body, even if everything is fine in some other places.

Fullbody for girls is a win-win option, even if you have never worked out. The general level of physical fitness will improve, and it is not at all necessary to immediately load yourself. And if you follow the training plan with consistency, then progress will go faster.

How can you replace sports equipment at home?

One of the most common situations is when there is a desire to play sports at home, but it would seem that, at best, only a mat and sneakers are available for sports equipment.

In this situation, water bottles, a backpack with books, a chair or stool (and other additional surfaces), and, of course, your own body weight can come to the rescue as weights. In order to prevent injury, make sure that you are comfortable holding these available training devices in your hands. Everything should be safe and, as far as possible, convenient.

And if you still decide to purchase sports equipment for home training, then we advise you to take a closer look at:

fitness bands (usually sold in a set of several bands and are inexpensive, so you can use them to vary the load and increase the intensity from workout to workout)
a set of collapsible dumbbells (also allow you to expand the arsenal of exercises and increase the load on the muscles)
weights for the legs (1.5-2-3 kg each, will help to form the desired beautiful buttocks and toned legs)

The stores now offer a variety of sports goods, including a large selection of sports equipment for every taste and color. In general, the choice of training equipment depends on your desires and capabilities.

What is fullbody training?

Full body training is a workout for the whole body.
The main idea is to work all muscle groups at once in one workout. Therefore, exercises are selected in such a way that each muscle group receives enough load. When creating a training program, you can create one set of exercises and train on it all the time, or create several sets of exercises and do a different list each time. However, do not forget that the body gets used to the load and several sets of exercises will help add variety to the training process, plus the muscles will be worked from different angles, which will also have a beneficial effect on the result.

It is believed that fullbody training is ideal for beginners and athletes with little experience. The point here is that a novice athlete has not yet developed much muscle mass, and working out all muscle groups at each workout helps create optimal conditions for this muscle mass to grow. Due to the fact that the load on the body is small at the initial stage, it copes well with the resulting stress and has time to recover between workouts, which, in fact, is what needs to be achieved in the training process.

For advanced athletes, fullbody training will also be useful to diversify the training process or break through stagnation. In addition, this system is often used after a long break to gradually gain momentum and enter the training mode.

Fullbody training for men - important recommendations

Before you start training, you need to familiarize yourself with some rules, only then can you achieve the desired effect. So:

1. How many active muscles?

Many men cannot find effective exercises for themselves. They want everything at once - bench press, in the simulator, and also wiring. All these trainings are designed for muscles of one group, which is completely unacceptable for a full body. 1 exercise – 1 muscle group. Here it is important to load the whole body.

We recommend reading: Bent over triceps extension

2. Is muscle failure necessary?

Some people believe that all exercise must necessarily be accompanied by failure of muscle groups, but in our case this is not the case. Fullbody involves loading the entire body, where the muscles help each other. If one of them fails, the same will happen to the others. There is no need to achieve muscle failure; exercise without overload, but to the limit.

3. How many classes?

In Fullbody, it is the weekly load that matters, not just one workout or its intensity. It doesn’t matter how many trainings there were within 7 days, the main thing is to maintain the seven-day load. There is no specific rule regarding the amount of training. For one person 1 will be enough, and for another 3 is not enough. It is advisable to visit the gym twice a week and rest for 2 days. Thanks to this regime, it will be easier for a man to recover.