Since I started using this full body weight training workout I've started to see more dramatic results with my client's muscle growth than ever, in fact this is the strength training program I use for myself as well! I've even recruited my family to train my family in this strength training method also! I want to tell you about the important factors that make this the best workout for your full body, all in one session.
There are full body weight training workouts that are immensely effective in the long term, and I want to talk about the similar qualities these weight training routines all seem to share in common. The first common thread these effective workouts share is this:
we get the absolute best results in strength training and muscle growth if we are bringing our full body to the state of full muscle fatigue.
All this means is that we want to work each individual muscle growth until we can't perform the exercises any longer. This stimulates the fastest path to rebuilding muscle mass. This also elicits that we should rest for a couple days between workouts to let the re-growth of your muscle happen naturally and safely.
Adding more effectiveness to your full body weight training workout, we also want to keep the muscles fully engaged until we get to that moment of full muscle fatigue. This means that we simply don't want to set the weights down and rest between repetitions. These two key factors make every strength training workout a lot more intense than what we may have been used to in the past.
The book Body by Science specifically recommends short and intense workouts, since all of the evidence is pointing to this being the most effective and efficient. More intense = more productive. This isn't something that I would ever ask someone to take my word for it, however. Try these principles of strength training out for yourself and see your own results increase over time! See the results my client Lori got!
For your full body weight training workout, my third key piece of advice is to simply allow yourself to move at much slower repetition speed than usual. I suggest anything from 8-12 second pacing, for maximum intensity, and also for maximum effectiveness. Since I was young I've watched boys throw around weights haphazardly in gyms, actually causing more damage to connective tissue than improving muscle growth. I highly suggest using any kind of super slow strength training machines like Nautilus or ARX.
So when I came across this most effective strength training program with weights, I naturally jumped in full force. I've been utilizing this powerful fitness method for almost four years and I continue to see superior results in the lives of my clients. I've partnered with The Perfect Workout, they have the most effective 1 one 1 strength training programs in studio and even with internet virtual training from anywhere. You can schedule your own FREE intro session with The Perfect Workout by telling them I sent you (I'm Jonathan Gentry).
Incorporating these three keys into your full body weight training workout really will help you see stronger results, and pretty quickly also. There isn't any exact order that we should work our muscles BUT we do burn a lot more calories if we work the “compound machines” first. This usually sees our program working this way:
We train twice a week only and we see faster results than people spending hours in the gym:
1. Leg Press – glutes, lower back, all leg muscles, engage your core
2. Lat Pull Down or Compound Row –
mid back, upper back, rear shoulders, biceps, forearms, engage your
3. Chest Press – chest, front shoulders, triceps, engage your core
4. Abduction – minor glutes, hip flexors, engage the core
5. Adduction – inner thigh muscles, engage your core
6. Preacher Curl – biceps, engage your core
This is my weekly training program and it saves me hours in the gym, utilizing this evidence based exercise program weekly, I also train my whole family in Super Slow strength training as well! If you are looking to increase your efficiency , try out these tips on your own or make the fastest impact on your body and hire a fitness trainer with my company, The Perfect Workout. -JG