All language subtitles for 20 - Full Body Workout English

Know that you know the science behind building muscle.

Let's talk about the actual work out.

She searched search for begin to work out on Google you'll get millions of hits and thousands of workout

plans.

The amount of different routines makes it difficult for beginners to pick the right one because oftentimes

they themselves don't know what they're looking for.

So what exactly should the ideal beginning workout plan look like.

If you remember the muscle building formula which consists of training eating enough calories and giving

your body time to recover you know that training only acts as a trigger it signals your body that the

environment has changed.

And that muscle growth is necessary.

With this in mind there are a few things to consider when designing a workout plan.

Obviously you want to choose those exercises that are most effective for building muscle.

This also includes asking yourself if you should train with free weights for machines then you have

to define how many sets per exercise you do and how many repetitions per set as you will see in the

minute.

There have been studies done on the audio rep range unless you need to know how long a workout should

last and how often you need to train per week.

So what are the answers to all of these questions in regards to exercise choice for your weight compound

exercises are definitely the way to go.

As I explained before come down exercise activates several muscles and ones which helps you lift more

overall weight which in turn leads to more overall muscle growth.

Training with free weights preferably barbells will also force you to develop a small stabilizer muscles

that help balance the weight.

Unfortunately this effect is lost when using machines.

When it comes to the number of reps in most cases you should not go above 12.

The reason for this being that once you go into a higher rep range you start training for endurance

rather than strength.

The problem is that endurance training won't trigger nearly as much muscle growth as strength training

will.

So you would always be in a suboptimal workout environment.

Now even though I don't recommend going a lot higher than 12 repetitions in any work out that uses weights

as a beginner I advise you to train within 8 to 10 reps during your first month and even lower after

that.

This is because studies have shown that in the case of compound exercises it is best to use higher weight

loads and lower rep ranges.

As for sets you should do around three to four per exercise especially as a beginner you don't want

to go crazy and do dozens of sets simply because your body is not used to the increased stress level.

If you put all this together and follow the workout plan I'm about to show you your exercise time will

be around 60 Minutes which lies within the optimal time window.

OK now to the workout routine.

As a beginner you should train three times a week alternating between two full body workouts.

I recommend leaving one day of rest between each workout.

So in this case you would start on Monday with the first full body workout then rest on Tuesday and

do the second full body workout on Wednesday Thursdays off and Friday you would do the first workout

again.

The following week you keep alternating and therefore start with the second workout and then continue

as before in the first workout.

I want you to start with three sets of barbell squats each 8 to 10 reps then three sets of the bench

press.

Also 8 to 10 reps and then three sets of bent over a barbell row.

Again 8 to 10 reps.

The second workout consists of three sets of deadlifting then three sets of either pullups or leg pulldowns

and three sets of the military press between sets you want to rest two and a half to three and a half

minutes.

I personally like to go with three and a half minutes especially on the heavy exercises like squats

and deadlifts because the extra few seconds really make a difference for my strength.

Between exercises you should rest three minutes.

Now in case these two workouts of only three exercises each don't seem like enough to you.

Keep in mind that all the exercise or a heavy compound lifts that usually involve a lot of weight.

Start with a weight as light enough so you can perform the exercise with perfect form but heavy enough

so you can do more than 10 reps.

If you make sure to go one read short of failure on each set.

This workout will do exactly what it's designed to do.

Build a solid base of strength and muscle during the first month.

You should really focus on form and learn not to jerk or balance the weight.

This will already set you apart from the majority of beginners who oftentimes use horrible form.

Once you have gotten used to the correct movements which usually takes around four weeks you want to

make a few changes to the workout while keeping the exercise the same.

You want to lower the rep range to 6 to 8 reps.

This is especially important for the 4 major lifts which are a squat bench press deadlift and military

press.

Lowering the range for the other exercises can be done but isn't as important to compensate for the

lower rep range you will now use a higher weight that allows you to do 8 reps but no more than that.

What this will do is put in the 80 to 85 percent range of your one rep maximum.

This range will not only build strength a lot faster than others.

It is also great for beginners to apply progressive overload and trigger MSXML muscle growth.

If for any reason you feel like the routine is too short or too easy after this change you can add a

fourth set to some exercises or even an isolation exercise which should be done at the end of the workout.

This is entirely optional because if you lift heavy on the main exercises it will be enough to build

muscle by themselves.

If you do choose to end an isolation exercise go with a bicep exercise for work on one and a tricep

exercise for work out to.