Long before legal and illegal supplements, fitness infomercials and endless DVDs, a full body workout routine was the best way to increase muscle mass in every muscle group. It still is. Paying attention to every muscle group in your body will provide mean and women the stamina and strength they need to perform as athletes.

Most full body workouts require you to perform them on the average of about three times per week, usually on Monday, Wednesday and Friday. Never perform strength workouts on consecutive days as your body needs a recovery day in between to repair and strengthen.

The focus during a full body workout routine is on the major muscle groups. This occurs via heavy multiple compound lifts that will increase in weight as you get stronger. Beginner to intermediate lifters should not use the same amount of weight that advanced bodybuilders do in order to avoid injury.

Whole body workouts may be used to gain lean muscle tissue when used alone, or for fat loss and muscle maintenance when used in conjunction with cardiovascular workouts that last at least 20 minutes.

Perform a specific whole body workout routine for three to six months. Do two to three sets per exercise, increasing weight as the repetitions become easier. Rest for up to two minutes between sets and before moving onto the next muscle group.

Here is a list of suggested exercises that virtually anyone can do:

  • Crunches
  • Barbell bench press
  • Dumbell fly
  • Wide-grip lat pulldown
  • Seated cable rows
  • Dumbell shoulder press
  • Barbell curl
  • Triceps pushdown
  • Barbell full squat
  • Leg extensions
  • Lying leg curls
  • Standing calf raises

Set consists of eight to 12 repetitions. Increase your repetitions and your weight as you get stronger, with men needing more weight than women.

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