If you are looking to build muscle you should perform a full body workout every day. All you need to do is spend about 35 minutes in the gym per day, and you will be able to build muscles quickly. Of course, you still need your rest days, so try to make it to the gym at least 3 times a week to do these full body exercises. Remember that to get the dream body that you want, your workouts need to be well-designed, not just consisting of heavy weights and lots of reps.
How Does a Full Body Workout Help Gain Muscle?
You should do a full body exercise every other day, for example, Mondays, Wednesdays, and Fridays. This is because your muscles are stimulated for about 48 hours after a full body workout. This gives your body time to rest, and then get back to it once again. Performing full body workouts like this is the best way to build muscle. Think about it, if you only do arms on Tuesdays, then you won’t hit those muscles again until the following Tuesday, but with this type of workout, you will hit them three times a week. You will keep your muscles stimulated and help to build muscle in a shorter time frame than other, separated, workouts provide.
Is Doing This Many Full Body Workouts Safe?
Of course it is! Basically, what you are doing is taking a week long workout and condensing it to three days. You need to only do about 3 to 5 workouts a week to stay healthy, so it only makes sense that full body workouts, three days a week, should be just about perfect. All that you are doing with this workout schedule is splitting your regular sets into three days.
This is safer than other workouts because you are controlling the amount of damage that is done to your muscles each week. By limiting the damage that is done to your muscles every week, you will be better able to build muscle quicker. You should know that overloading your muscles can just cause more soreness and can lead to you having to take longer rest periods. Remember that the last few reps of each set are ones that matter, not how many you are doing each week.
By working out this way, you will be better able to stay injury free. You shouldn’t be over stressing and pushing your muscles to get bigger. The best way to build muscle is to give your muscles enough rest between workouts and to push them when you are working out. This type of workout can help you to achieve that balance.
What Exercises Should You Do?
You should engage in exercises that include more than just one muscle group. Here are a few examples of workouts that you can try to help build your muscles.
Jump Squats.
These will help to work your quads. You should do at least three sets of 6 (ish) reps.
Deadlifts.
You should be using dumbbells while performing this one. It will help to work your hamstrings. You should be do 3 sets of about 10 (ish) reps.
Bench Press.
You can also do this bench press with dumbbells. This will help to work your chest specifically. You should do 3 sets with about 10 (ish) reps.
Bent Over Row.
These can help to work your back muscles overall. You should try to do about 3 sets with about 10 (ish) reps.
Incline Bench Press.
You can also perform this workout with dumbbells to help pack on the muscles. This will help to work your shoulders. You should set yourself up to do about 3 sets with, once again, 10 (ish) reps.
Rear Delt Flye.
This workout works your back and your shoulders. It can be very beneficial to help you get that strong back and broad shoulders. You should aim for 3 sets with 10 (ish) reps.
Shoulder Press.
This workout, obviously, works your shoulders. If you are going for a muscular look, your shoulders are something to work out. They will help to give that triangle shape that most men go for. You should aim for 3 sets of about 8 (ish) reps.
Dumbbell Shrug.
This should be done with dumbbells. It will help to work out your traps and upper back, which are often forgot about. You may work them, but you have to admit, you probably only do it once a week. To help build that muscular body you want, these muscles should be focused on more. You should prepare to do 3 sets of about 15-20 reps.
Curls.
If you did not already know, curls work your biceps. This is one of the most common workouts, especially done by men. That is a good thing because this workout really does help to build muscle. You should set a target for 3 sets of about 10 (ish) reps.
French Press.
A french press, especially when it is used with dumbbells, can help to work your triceps. All the focus tends to go to the biceps, but your tricep muscles are just as important for muscle building. You should aim for 3 sets of about 10 reps every time you are in the gym.
These are just some examples of what you can do in the gym for a full body workout. Between about every two workouts, you should also take a rest time. This will help you to keep up your stamina without your body wanting to give out too early. Your rest time should only be about 30 seconds to one minute at a time. If you take any longer you will lose your stamina, instead of your rest time helping your stamina. Make sure that you are spending just about 30 minutes in the gym, three times a week, using some of these workouts, or all of them, to help achieve your body goals.
