Advertising
Advertising

What If You Needed To Do LESS In The Gym To Have BETTER Results?

What If You Needed To Do LESS In The Gym To Have BETTER Results?

I love my job as a coach and personal trainer, and I’ve seen many things in the gym since I’ve started out. One thing I’ve noticed is that some people, especially younger guys, are doing way too much in the gym. Workouts lasting 2 hours or more are not that uncommon. The problem: Your body has only finite resources, and yes, overtraining is real.

What if I told you that you could have better results by doing less in the gym?

Some of the greatest in bodybuilding (and many others, including myself) use one approach to build a muscular and lean body. Mike Mentzer did it, Arnold Schwarzenegger did it, and even Tim Ferriss did it: They all used whole body routines for huge size gains before starting with different body part splits (focusing on one or two body parts per workout).

Advertising

Now, before some of you get upset, I’m not recommending training the whole body to everybody, or all year round. This is for beginners and intermediate lifters (1 Rep Max: Squats; 1.6 x bodyweight, Bench Press; 1.2 x bodyweight, Deadlifts; 2 x bodyweight). If you fall into this category and you’re interested in making some serious gains, both strength and size-wise, then keep reading. (By serious I mean something along 10-20 pounds of muscle in 10 weeks).

Here are 3 reasons why you should give whole body routines a try.

1. Effectiveness

Do you want to know why Mentzer, Schwarzenegger, and Ferriss use whole body workouts? Because they work. If you’re familiar with the Pareto Principle, then you know what I mean with The 20%. Nothing beats whole body routines when it comes to strength and size gains, hands down. They focus on the most important thing: Compound movements. In most of them, you squat and bench twice, and deadlift once per week. You do the most effective exercises to build muscles, and you do them often. Kinda makes sense, doesn’t it?

Advertising

They’re great for working on weaknesses, too. I’m having some difficulties at the moment activating my hamstrings during squats. That’s why I’m doing a few sets of swiss ball leg-curls after squatting. Do you have a lagging body part? No problem: Pick up an exercise to hit that particular area, and do it at the beginning of your workouts. A smart routine includes 2-4 compound movements and 1-3 isolation exercises per training session. Do 2-5 sets of each exercise et voilà – you’ve got your perfect full body routine!

2. Technique

Because of the high frequency of the main lifts, whole body routines are great to improve your form. If you really want to get better at squatting or overhead pressing, squat and do overhead presses often! Ever wondered why martial artists are great at what they’re doing? It’s because they practice the same movement and over until they know it by heart. Sure it’s boring, but it works.

3. Timesaving

Why go to the gym 6 times a week if you can have the same, or even better results, with 3 weekly workouts? Full body workouts simply give you the most bang for your buck. You don’t need to do 100 rep curls or the 8 brand new Men’s Health exercises for toned abs. A 15-30 minute warm-up and 45-60 minute training makes a total of 90 minutes; 3 workouts x 90 minutes = 270 minutes = 4.5 hours per week. You hit the gym 3 times a week, and then you rest, eat, and grow. I love training, but I also enjoy many things outside the gym.

Advertising

An example of a solid training program

Monday and Friday

  • Squats 2 x 5-8
  • Incline Bench Press (10-20°) 2 x 5-8
  • Chin-Ups (supinated grip) 2 x 5-8
  • Triceps Pushdowns 2 x 8-10
  • Calve-Raises 2 x 8-10
  • Ab-Roll-Outs 2 x 8-10

Wednesday

  • Deadlifts 3 x 5-8
  • Dips 2 x 5-8
  • Overhead Press 2 x 5-8
  • Cable-Rows 2 x 5-8
  • Curls 2 x 8-10

2 x 5-8 means 2 controlled sets of 5-8 reps (working sets) after warm-up and warm-up sets. In other words, pick a weight you can do at least 5 reps with. If you can do more than 8 reps, increase weight by 2.5-5 pounds. Same weight for all working sets. Rest between 2 (for isolation movements) and 5 minutes (for compound movements).

Advertising

Split training has its time and place. However, most people will benefit more from whole body routines. Many of my clients tried this routine (or very similar ones) and the results were more than satisfying. Sometimes less is more.

Full body workouts might not be on vogue anymore, but people like Reg Park and Vince Geronda knew their value. They’re effective, great for improving form, and even save you time. What are you waiting for?

More by this author

Roberto Corbacio

I empower people

What If You Needed To Do LESS In The Gym To Have BETTER Results? One simple secret to success in 2017 Why Goals Can Do More Harm Than Good

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Last Updated on February 6, 2020

10 Simple Morning Exercises to Make You Feel Great All Day

10 Simple Morning Exercises to Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next