#WOMENS WIEIGHT LIFING ROUTINE FULL#

Throwing some different exercises into the mix will often make things a lot easier on your knees, elbows, wrists and shoulders.įREE: The Muscle Building Cheat Sheet. SEE ALSO: Exercise Variety and Hypertrophy: What the Science Saysĭoing the same exercises all the time, especially if you’re lifting heavy weights, can also take a toll on your joints. And we know that maximizing the development of a muscle requires the use of several exercises, rather than just one. What’s more, you don’t need a lot of equipment to get it done, making it ideal if you’re training at home with a barbell, bench and squat rack.įor one, exercise selection is limited, so there are various muscles that are missing out on the stimulation required to make them grow. The workout itself is relatively short and simple to follow.

This minimalist approach to training does have its benefits.

The squats take care of your quads, glutes and lower back.

The pull-up is working your lats, biceps and rear delts.

The bench press hits the chest, shoulders and triceps.

This way, you’ve got a pushing movement (bench press), a pulling movement (pull-up or pull-up alternative) and a leg exercise ( squat).Įven with just those three exercises, you’re covering a surprisingly large number of muscles. Here’s an example of how a simple full-body workout might look: pull-up, dumbbell row)Īll you do is take one exercise from each category, and do 4-6 sets of each one. Most of the compound exercises you do can be put into one of these categories: One of the more popular ways of setting up a full-body workout is to base it on movement patterns. Rather than splitting your body into different areas (as you would do with a push/pull/legs routine or upper/lower split) and work each area separately, you train everything at the same time.

#WOMENS WIEIGHT LIFING ROUTINE FULL#

What is a Full Body Workout?Īs the name suggests, a full-body workout involves training your whole body – chest, back, shoulders, arms and legs – in a single training session. Maintaining the muscle you already have, either because a) you’re happy with the amount you have at the moment and don’t want to gain any more, or b) you don’t have the time or the inclination to train more often, and just want to do the bare minimum to hold on to what you’ve got. Holding on to the muscle mass you’ve gained while you focus on improving something else, like your cardiovascular fitness or a sport-specific skill.Ĥ.

When it comes to getting lean, your diet is more important than what you do in the gym.ģ. Preserving muscle size and strength while you strip away the fat. Gaining muscle and getting stronger, particularly if you’re in the beginner/intermediate stages of training.Ģ. However, it can be a very effective way to accomplish a number of different goals, including:ġ. It’s not time spent, it’s time invested.Ī 2-day workout split might not represent the optimal approach to building muscle. Is working out twice a week enough? Or is it just a complete waste of time?Īny amount of time spent lifting weights, be it once a week, twice a week or whatever, is never a waste of time. In this post, I’m going to show you a highly effective 2-day full-body workout routine that you can use to build muscle.įirst, I want to answer a very common question:

Womens wieight lifing routine