How to pump the whole body for a man? Fullbody workout program for home and the best exercises

How to pump the whole body for a man? Fullbody workout program for home and the best exercises

According to scientists, this method of exercise makes it great for gaining muscle mass and getting stronger.

Fitness trainer

“The main and most common training methods in fitness and bodybuilding are SPLIT and FULL BODY. Both are aimed at growing muscle mass and increasing strength. In the split method, the athlete works out a certain muscle group strictly on the allotted day. Full body training is a workout designed to work the muscles of the entire body in one session.

There is an opinion that full body training is intended for beginners, and more experienced athletes should switch to the split system. The main argument of split-system supporters is that muscles are better worked, strength is developed and the risk of overtraining is lower. Let’s look at what practice and scientific studies show.

Benefits of the fullbody method

In 2022, the scientific journal “Theory and Practice of Physical Education” published an article about fullbody training and its effect on increasing muscle strength and mass in people. An experiment was conducted where people were divided into two groups. One trained using the fullbody method and the other using the split method.

The study concluded that full body was superior to split in terms of increasing muscle mass and strength. In particular, the fullbody group demonstrated greater increases in muscle mass and strength in barbell squats and bench press.

In 2015, scientists conducted a study on how the frequency of training with weights affects muscle adaptation. The experiment involved 20 male students, each of whom had several years of strength training under their belt. The subjects were followed for eight weeks and were divided into two groups. The first group trained three times a week on a split scheme, while the second group trained on a fullbody system.

As a result, students from both groups added slightly more muscle mass and strength, but overall progress was slightly higher in the full-body group.

Rules and features of the fullbody workout

• Use a weight of a weighted exercise weight of about 70% of your single-repetition maximum.
• The number of repetitions is from 6 to 15.
• The number of approaches for each muscle group should be 10 to 20 per week. Warm-up approaches are not included in this range.
• The optimal number of workouts is three times a week.
• Build your workout from more difficult exercises to easier ones.
• Rest between approaches is 90-120 seconds.
• If you have severe muscle pain from past training sessions, postpone the session and give your muscles time to recover.

Can I overtrain my muscles using the fullbody method?

There are studies that say that muscles grow due to the stimulation of muscle protein synthesis during workouts. The main task is to give muscles such a load that will trigger this process, but excessive loads will only harm.

It is necessary to make three or four approaches to one muscle group for its growth. In this case, your muscles will have time to recover, and there will be no overtraining.

Program of fullbody workouts at home

Day 1

• Lunges: three approaches for 8-12 repetitions.
• Dumbbell pulls to the waist: three sets of 8-12 reps.
• Bench press: three sets of 8-12 reps.
• Press curls: three sets of 15-25 reps.
• Dumbbell bench press: four sets of 8-12 reps.

Day 2

• Squats: three sets of 8-12 reps.
• Two dumbbell waist press: three sets of 8-12 reps.
• Push-ups on the bars: three sets of 8-12 reps.
• Press curls: three sets of 15-25 reps.
• Standing biceps curls with dumbbells: three sets of 8-12 reps.
• Dumbbell triceps curls from behind the head standing: three sets of 8-12 reps.

Day 3

• Push-ups from the floor: three sets of 8-12 reps.
• Pull-ups on the bar: three sets of 8-12 reps.
• Bench press with dumbbells: three sets of 8-12 reps.
• Press curls: three sets of 15-25 repetitions.
• Dumbbell Chin Pull: four sets of 8-12 reps.
• Toe raises: three sets of 8-12 reps.

Best exercises for a fullbody workout for men

Lunges

Technique

• Stand up straight. Bend slightly in the lower back, keep your back straight. Keep your eyes forward. Lower your shoulder blades down and bring them together. Pay attention to the position of the feet. They are standing straight, not slumped inward or outward.
• Take a deep breath and with tense abs, lunge backward with one leg. Slowly lower yourself down. The movement begins with a pelvic thrust backward. Sit until your thighs are parallel to the floor or lower. The lower you sit, the more you engage the gluteal muscles.
• As you exhale, push up into the starting position with a powerful movement. It is important to straighten up completely.
• Note that the back leg is used only for balance. Push up at the expense of the front leg.

Perform three approaches of 8-12 repetitions for each leg. Rest for two minutes between each approach. Use dumbbells to increase the effectiveness of the workout.

Dumbbell pull to the waist

Technique

• Rest your left arm on the bench and bend your torso so that it is almost parallel to the floor. Stand on the bench with the knee of your right leg.
• The right hand holds a dumbbell. The elbow is pressed against the torso. In the lower back – a natural bend, the back is straight.
• Legs slightly bent at the knees. Bring the shoulder blades together and lower them down.
• As you exhale, pull the dumbbell to your waist, taking your elbow behind your back. Hold the projectile at the top for a second.
• As you inhale, slowly lower the dumbbell to the floor without changing the position of your back.

Perform three approaches of 8-12 repetitions. Rest between approaches – two minutes.

Army press with dumbbells sitting.

Technique

• Sit on the bench so that the feet are firmly resting on the floor. Take the dumbbells in your hands. Elbows point to the sides.
• Bring your shoulder blades together and lower them down to stiffen your back. Lock your lower back with a slight flexion. Make sure it is stable during the exercise.
• As you exhale, straighten your arms, lifting the dumbbells above your head. Try to feel the work of your shoulder muscles. As if they were lifting your arms up.
• As you inhale, smoothly lower the dumbbells down and bend your arms at the elbows.
• Lift the dumbbells only at the expense of your arms, without rocking the body.

Perform three approaches for 8-12 times. Rest between approaches – two minutes.

Dumbbell bench press

Technique

• Lie on the bench and press your head and shoulder blades against it, shoulders fixed, abs tense.
• Bring your shoulder blades together and lower them down to stiffen your back. Lock your lower back with a slight flexion. Make sure it is stable during the exercise.
• Grab the dumbbells with a grip slightly wider than your shoulders, with the projectiles above your collarbones.
• As you inhale, slowly lower the dumbbells to the middle of your chest, bringing your shoulder blades together.
• As you exhale, raise the dumbbells to the top point until your arms are fully straightened.

Perform three approaches of 8-12 times. Rest between approaches – two minutes.

Twists on the abs

Technique

• Lie on your back. Bend your legs at the knees. Make a slight bend in the lower back, but avoid a strong bend.
• Grasp your ears with your hands. This is necessary to remove unnecessary load from the neck.
• As you exhale, twist your torso, staying in the upper position for one second.
• There is no need to pull the neck, the entire movement is performed at the expense of the abdominal muscles.
• As you inhale, smoothly lower the torso down to the starting position.

Perform three approaches of 15-25 repetitions. Rest between approaches – two minutes.