Introduction to Total Body Workout

Aristotle said, “We are what we repeatedly do. Excellence therefore is not an act, but a habit”. Total body workout follows a similar philosophy. Total body is a quick mass builder for beginners. Here, you stimulate each muscle about 3 times a week instead of exercising each muscle once in 7 days as you normally would in a split exercise schedule.

More Testosterone

A full body workout targets all major muscles, head to toe in a single session, releases maximum testosterone and growth hormones. Testosterone and growth hormones are required for muscle building.

Gradual Buildup

Rome was not built in a day. Building body requires patience and persistent effort. You will have to increment weights, increase intensity gradually or else you will achieve burnout faster than you can imagine.

How to do it?

The total body workout I suggest can be achieved with a simple dumbbell set and a pull up bar.

Here is a sample workout for a week.

Caution: Always warm up for 5-10 mins before starting any exercise. Best warm up is to jog in-place. Then there are jumping jacks too. Warm up is used to ensure muscles aren’t stiff during exercise which could lead to injury. Remember to stretch after an exercise session. This leads to better muscle recovery.

Always consult your physician before embarking on any exercise program.

Day 1

Sets: 3

Reps: 12-14

Pushups (reps: maximum achievable)

Bent over rows

Military press

Bicep curls (any variety)

Triceps extension

Day 2

Cardio: Run for 25 mins with moderate intensity.

Day 3

Sets: 4

Reps: 6-8

DB Bench Press/ Pushups (If pushups, rep maximum)

Chin ups

Arnold press

Bicep curls

Chair dips

Day 4

Cardio: Swim, bike or run for 25 mins with moderate intensity.

Day 5

Sets: 3

Reps: 12-14

Pushups (rep maximum and use variety, like wide-hand, close hand or diamond)

Pull downs/Chin ups/Bent over rows

Military press

Bicep curls

Bent over triceps extension

Day 6

Run with moderate intensity for 40 mins.

Day 7

Rest! This is important. Do not over train, as it could lead to muscle injury.

Keep varying exercises. This ensures maximum motor unit recruitment, hence better muscle development.

Nutrition

Nutrition corresponds to 90% of bodybuilding effort. Eat 5 times a day. Each meal should be small quantity but enough to satiate you. Make sure you eat carbohydrates since your muscles need glucose after a workout to build. Eat enough protein to ensure muscle recovery is optimum. Fats can be eaten in the form of nuts, seeds, eggs.

Someone rightly said, ‘health is wealth’. Do not smoke, and drink responsibly. Take care!