Bodybuilding Papers
The best bodybuilding workout is one that you can stick to and be consistent with over the long run so that you are sure to be successful. The trend in bodybuilding over the past many years has been to train one body part at a time, once a week. While this protocol can be very effective, it often can lead to overtraining and it requires a heavy commitment of time.
If you find yourself too busy to make it to the gym 5-6 times per week for a bodybuilding workout or you feel that your body is overtrained and you need a refreshing change, the total bodybuilding workout may be just the thing you need.
At first you may wonder how you can ever work your whole body in one workout. After all, most people are so accustomed to performing 4-5 exercises per body part for around 12-20 sets that they cannot imagine properly training a body part with anything less. This mindset must be opened up. In working your whole body in one workout, you will be performing only 1-2 exercises and 4-6 sets per body part. However, the training frequency will be 3 times per week.
The total body workout involves a focus on basic, multi-joint movements. These …show more content…
Here are the exercises recommended for the Total Bodybuilding Workout:
Quads: Squats, Leg Press, Hack Squats
Chest: Bench press, Incline press, dips (presses may be performed with dumbbells or barbells)
Back: Deadlifts, Chins, Pulldowns, Bentover Rows, T-Bar Rows
For a sample workout, simply choose 1-2 of these basic movements for each body part and perform no greater than 6 sets. For example, a workout could consist of squats for 5x5, bench press for 3x8, incline press for 3x8, chins for 3x10 and bentover rows for 3x8. You get the idea? It's pretty straightforward. By the way, a 5x5 or 3x8 protocols works really well for the total body workout. You can follow these basic movements with the following isolation exercises:
Hamstrings: Lying or seated ham
If you find yourself too busy to make it to the gym 5-6 times per week for a bodybuilding workout or you feel that your body is overtrained and you need a refreshing change, the total bodybuilding workout may be just the thing you need.
At first you may wonder how you can ever work your whole body in one workout. After all, most people are so accustomed to performing 4-5 exercises per body part for around 12-20 sets that they cannot imagine properly training a body part with anything less. This mindset must be opened up. In working your whole body in one workout, you will be performing only 1-2 exercises and 4-6 sets per body part. However, the training frequency will be 3 times per week.
The total body workout involves a focus on basic, multi-joint movements. These …show more content…
Here are the exercises recommended for the Total Bodybuilding Workout:
Quads: Squats, Leg Press, Hack Squats
Chest: Bench press, Incline press, dips (presses may be performed with dumbbells or barbells)
Back: Deadlifts, Chins, Pulldowns, Bentover Rows, T-Bar Rows
For a sample workout, simply choose 1-2 of these basic movements for each body part and perform no greater than 6 sets. For example, a workout could consist of squats for 5x5, bench press for 3x8, incline press for 3x8, chins for 3x10 and bentover rows for 3x8. You get the idea? It's pretty straightforward. By the way, a 5x5 or 3x8 protocols works really well for the total body workout. You can follow these basic movements with the following isolation exercises:
Hamstrings: Lying or seated ham