If you are a beginner and you’ve just started out on a full body workout routine, it is essential that you understand the fundamentals of an intensive body workout
With many stories and myths circulating on the internet, you need to be aware of the specific rules of intensive body workouts to avoid falling into these myths.
So what is the right exercise regimen?
1. Maintain one exercise per muscle
The concept of “less is more” comes in handy when working out. You need to follow this concept by maintaining one exercise per muscle. This ensures that you target the right parts of the body, hence more muscle gain.
2. Change the exercises of each muscle every time
Each muscle group is best trained by different exercises, and requires special attention if you are looking to achieve maximum development of the muscles. For instance, if you want to train your chest muscles, you can start with some barbell bench presses today, then switch to dumb shell chest presses the next day. If you are training the quads and the whole lower body, you can interchange between the back squat and front squats or the lunges. In essence, using different exercises on a single muscle group gives it a slightly personalized workout from different angles.
3. Set the workout to three sets per group
You are aiming at maximizing the intensity and not how much time you spend exercising. This technique helps you lift more weights than if you are targeting isolated muscle groups
4. Avoid using machines
Machines force your joints and muscles to move abnormally. It forces your body to move weight in a single plane either right to left or up to down. Your body, however, is versatile and may want to move in all directions. The results would be an imbalance of muscle growth and may compromise your spine, joints and other vital parts of your body. Use cable machines or free weights instead. Some of the standard weights you could use are dumbbells, body weight machines, and barbells.
5. Rest your body
Rest is essential as it serves a critical role in relieving stress in your muscles. A full body regime puts a lot of pressure on your muscles, and it’s recommended that you should never work out for more than two successive days without rest. A rest of 48 hours before the next work out is appropriate for your muscles.
6. Go for compound exercises
A compound exercise is a better choice when it comes to intensive body workouts. You can follow a variety of compound exercises when at the gym. Compound exercises ensure all muscle groups are utilized. Some common types of compound exercises are dips, squats, presses, horizontal and vertical push, as well as hip dominant and quad dominant exercises.
7. Start with a lower weight
If you want to increase the size of your muscle, lift lower weight for more reps. But if you’re going to get stronger, lift heavier weights for fewer reps. Lifting lower weights for approximately 25 reps is an effective way of building both muscle size and strength. You could do this occasionally for the first eight weeks with lighter weights. This is a proper way to start an intensive body work out.
8. Eat the right diet
Intensive body workouts may cause your body to burn more fuel and raise your body metabolism. Make sure that you have about 20 to 30 minutes between exercise and meal session. You can have simple carbohydrates such as dates or any other fruits with simple sugars. You can also take small high protein snacks after working out or before you start.
Proteins help your body recover from the wear and tear.. They are particularly important after a workout session. An excellent example of a meal with proteins to use after a workout session is yogurt with berries.
There is no better way of working out than using intensive workout rules. They ensure that you make the most of less weights, while increasing your muscle strength.