Why Body-Part Splits Are Making You Weak & Slow Part 2 (In ludes !

ull Body Workout "outine# http://alphabodyblog.com/full-body-workout-routine-for-men/ Posted In Build Muscle & trength! "orkouts # $ comment
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In part $ I re%ealed the truth about how body-part splits are doing nothing but making you smaller! weaker and flabbier. I also discussed why you need a full body workout routine to build muscle faster than before. If you missed that then I strongly urge you check it out first before reading this article. eriously! spending & minutes reading Part $ can sa%e you literally thousands of hours of wasted effort and frustration. In this post I'm about to show you how to create a simple ( but de%astatingly effecti%e ( full body training program that will help you build more muscle in the ne)t * weeks than you likely ha%e in the last * months. It's time to start building some real muscle and drop stomach fat at the same time+ ,otal Body ,raining "orkout -uidelines: -uideline $ ( .educe /our 0olume 1or most guys who need curing from the body-part split plague! the first thing you need to do is cut down your workout %olume. In other words! since you'%e been blasting your body with so many e)ercises and repetitions on 2chest day' your body hasn't been able to reco%er and has probably stunted your growth. /ou'll be ama3ed at what cutting out a load of crap! useless e)ercises can do for your energy and reco%er le%els. 1rom now on! I want you to put all your focus into 4ust 5-6 e)ercises per session. It will be far less than what you are used to! but this will stop you from o%ertraining. tart with a basic template to create your own workouts. ,o do this! simply choose one e)ercise from each of the categories below. 7hoose $ e)ercise per category to make up "orkout 8! and then choose one other different e)ercise from each category to create "orkout B. "orkout 8 9uat 0ariation: Back s9uat! 1ront 9uat! :unge! umo 9uat ;pper Body <ori3ontal Press: 1lat! Incline or =ecline Bench Press >=umbbell or Barbell?! 7lose -rip Barbell Bench Press! @eutral -rip >palms facing? =umbbell Bench Press ;pper Body <ori3ontal Pull: Bent-A%er Barbell .ow >palm up or down?! single-arm dumbbell row! seated cable row "orkout 8 BC8MP:B: $? 1ront 9uat Da? Incline Barbell Bench Press Db? ingle-8rm =umbbell .ow "orkout B: =eadlift 0ariation: =eadlift! umo deadlift! ingle-8rm =umbbell natch ;pper Body 0ertical Press: tanding Military Press! Push Press >=Bs or BBs?! =ips ;pper Body 0ertical Pull: 7hin ;p! Pull ;p! :at Pulldown "orkout B BC8MP:B: $? ingle-8rm =umbbell natch Da? Barbell Push Press Db? 7hin ;p

"hen I first started gaining weight I used nothing but a template %ery similar to this. 8s in anything in life! its far more producti%e to focus EFG of your effort on $FG of things than it is to focus $FG of your effort across EFG of things. Bottom line: choose a few e)ercises and get ,.A@- with them. -uideline D ( tick with it for * weeks >8nd =A@', change anything+? tick with the abo%e training template for at least * weeks. If you'%e ne%er done total body training before >or if you a complete beginner to strength training? then I'd ad%ise you to start with 4ust 5 workouts per week: ideally Monday! "ednesday and 1riday. ,his is to ensure you get enough reco%ery between workouts. 8fter * weeks you can start to introduce an e)tra session each week and use some ad%anced total body training methods. -uideline 5: ,rain with different intensities throughout each session I am a belie%er in using different rep-ranges within each workout. ,his makes sure that you are stimulating a range of muscle fibres and de%eloping some fat loss conditioning as well as building pure strength and muscle. ,o do this! simple perform D-5 sets of each e)ercise with a <B80/ load >between &- H reps per set ma)imum?! then perform another $-D sets with a lighter weight that you can lift between H ( $D times in one set. -uideline 6: .est and .eco%er .emember! you won't get ma)imum results without ade9uate reco%ery. .eco%ery comes from good massage >if and when you can afford them?! or some sort of self-massage. /ou also need to be getting enough sleep >at least H hours per night?! and eating plenty of the right foods to help build your muscles and keep metabolic rate ele%ated. ,he Bnd of Body-Part plitsI Building muscle and burning fat at the same time is simple once you can manage to strip away all the fluff! fancy methods and terminology! and long-standing ( but outdated ( traditions which are holding you back. Print this program out and stick to it for * weeks. =on't read any other fitness or nutrition info. <ell! don't e%en read any more of my articles. ,AP looking for the miracle cure! because the time you spent doing that could be better put to use actually doing what works based on solid! fundamental principles. ,he solid! foundational principles of building muscle and burning fat are: $. ,rain with intensity >hea%y loads? to build solid muscle & boost metabolism D. ,rain using full-body compound e)ercises that stimulate the most muscle fibres and release growth hormone 5. ,rain with fre9uency so you stimulate e%ery muscle group multiple times per week 6. Jeep your sessions short but intense so that you can reco%ery more 9uickly and train again as soon as possible. &. Bat well! sleep well and look after your body. @ow get to it+ Kustin