Total Fitness Program For Maximum Muscle Gains
Are you having difficulty finding the best full body workout for you? Search no more because we gathered together the best full body exercises to help you maximize your muscle gains.
In order to maximize your muscle gains and get the most out of your workouts, you need to follow up a specific program.
From what you eat to what equipment you use, when you workout, how much you should workout, all needs to be covered in your training program.
In this article we’ll try to cover all the aspects that matter when trying to maximize muscle gains. Let’s start with the beginning – the best exercises to engage the entire body.
The Workout For Impressive Muscle Gains
From calves to shoulders, you need to target each muscle of your body with a proper workout routine. So here are 5 full body exercises that anyone can do:
1. Burpee
Stand with your feet hip-width apart and knees slightly bent. Jump up as high as you can, then gently land back on your feet.
Quickly get down into a plank position and perform a pushup. Then jump with your feet towards hands and return to the standing position. Repeat!
2. Jump Squat
Get low into a squat position, with feet shoulder-width apart. Maintain your knees on the same line with your toes. Now jump up as high as you can, then land gently in the starting position.
3. Dumbbell Lunge
For this exercise you’ll need a pair of dumbbells.
Stand tall with a dumbbell in each hand. Keep the dumbbells horizontally and palms facing towards your thighs. This is your starting position.
Now step your left foot back into a lunge and form a 90 degree angle with your right leg. At the same time raise the dumbbells straight up to shoulder level. Return to starting position.
Repeat alternating legs.
4. Pushup
Even though a pushup seems simple, it’s not. And if you don’t perform it properly, you won’t get the results you want. So learn how to properly perform a squat first.
5. Box Jump
For this exercise you’ll need a stepper or a box. Do jump squats on the box and back down.
The Timing For This Workout
Here are the guidelines to help you get the maximum muscle gains out of this workout:
1. Beginner
If you do weight training exercises for up to 6 months, then you’re a beginner. In this case it is recommended to follow this full body workout 3 times per week.
Each exercises should be performed for one minute without rest in between. There should be 3 sets with a resting period of up to 2 minutes in between sets.
( 3 DAYS ) x ( 3 SETS ) x ( 5 EXERCISES ) x ( 1 MIN EACH )
2. Intermediate
Intermediates do weight training from 6 to 24 months. If you fit there then the best strategy to get the maximum muscle gains for you is to perform this workout 4-5 times per week.
Do 4-5 sets of one to one and a half minute each exercise. Maintain a resting period in between sets of up to 2 minutes.
If this doesn’t seem to be challenging enough for you, add weights to every exercise. Do burpees, jump squats and box jumps with a pair of dumbbells in your hands. For the pushup exercise hold a weight plate on your back.
( 4 – 5 DAYS ) x ( 4 – 5 SETS ) x ( 5 EXERCISES ) x ( 1 – 1.5 MIN EACH )
3. Advanced
Now for the most experienced of us, those who have been doing weight training for more than 24 months, there are some tougher conditions.
There’s a total of 6 sets per workout, 6 times per week. The first set should be performed without weights, but the remaining 5 sets will be dome with added weight. The rest in between sets should be no more than 1 minute.
Each exercise has to be done for 2 minutes with a rest of up to 15 seconds in between exercises. Every time an exercise feels too easy, add more weight or increase the time from 2 minutes to 2 and a half or even 3 minutes.
( 6 DAYS ) x ( 6 SETS ) x ( 5 EXERCISES ) x ( 2 MIN EACH )
Nutrition And Diet
It doesn’t matter if your weight training workout routine is excellent and you perform it by the book. If you don’t pay close attention to your diet you’re not gonna see some muscle gains pretty soon.
Some might say that diet is 70% of a fitness program. I believe that diet is only 50%, but if you don’t eat right your progress slows down to half of your real potential.
When it comes to muscle gains protein is the most powerful macronutrient your body needs because it helps to grow and repair your muscles.
So in order to maximise lean muscle and strength gains you need to add enough protein into your diet. Try to aim at least one gram of protein per pound of bodyweight daily.
If you weigh 160 pounds, aim for at least 160 grams of protein every day. Also, try to spread it during the day and get at least 30 grams of protein per meal.
Here’s a great list with top 10 protein rich foods you can integrate into your daily diet.
Hydration is important in any kind of fitness plan, be it weight loss, muscle building, or metabolism boosting plan. And water is the best source of hydration.
Don’t forget about the quality of the food you’re eating. Try to eat organic, healthy foods as much as possible. The best way to achieve that is to prepare your food at home.
Here are the foods recommended for this workout plan:
- Fish and lean meat – not processed and easy to prepare at home;
- Eggs, milk, natural yogurt;
- Veggies and fruits;
- Olive oil;
- Nuts.
You must eat right to get lean and maximize your muscle gains. If you don’t, this fitness program will fail to give you the desired results.
