What is full body training?
Full body is a training method that consists of training all muscle groups during a single training session. It is the opposite of the "split" method in which training sessions are divided by muscle group (like, for example, a back-bicep workout).
Granted, we tend to favor the split when picking a program because that's what friends or a favorite athlete from social media use. But keep in mind that when you start weight training, full body is an excellent way to build muscle while familiarizing yourself with the sport's technique. In any case, full body is not just for beginners. More seasoned athletes can also do full body workouts alone or as a supplement to their program.
Furthermore, studies have shown that you boost your anabolic response when you train all muscle groups within the same workout. With just a single workout, you can build muscle, strength and even burn calories as you expend energy during and after training.
Because you train every muscle group in the same session, this means that your training frequency will be 2 to 3 workouts a week with a least one day of rest between workouts, pretty practical right?
Full body training at home with a home gym
If you mainly exercise at home, full body is the ideal training program for you because it requires little equipment for maximum results. By opting for a machine like the Domyos Compact Home Gym for example, you can do both upper and lower body exercises. Add a dash of bodyweight core work and you have a well-rounded workout that doesn't require much equipment, which is perfect if your training area is on the small side.
If you want to get the most out of your money in the long run, we recommend opting for equipment with adjustable weights like the Domyos Compact Home Gym, which both beginner and intermediate athletes can use to train. It's also a great option if athletes of different skill levels or with different goals train in your living room.
The weights are directly built into the equipment so that you don't have to move weight around before exercising; they adjust easily and quickly which is great for beginners that want to train safely at home.
How to do full body training
Like any other training program, start your workout with a bodyweight warm-up for your joints, then do your exercises with a lighter weight before seriously beginning your training session.
Here is an example program created by our ambassador Florian using the Domyos Compact Home Gym:
• Seated flies or Butterfly: 4 sets of 10-15 repetitions - Pectorals, shoulders, triceps.
• Lat pulldowns: 4 sets of 10-15 repetitions - Back, biceps.
• Cable lateral raise: 4 sets of 10-15 repetitions
• Leg extension: 4 sets of 10-15 repetitions
• Tricep pushdowns: 4 sets of 12 repetitions - Shoulders, triceps.
• Low pulley curls: 3 sets of 10 repetitions - Biceps.
• Planks: 3 sets of 1 minute - Abdominals
The working weight is adjustable: start with a weight that you can do well and then increase it gradually over the sessions, always keeping good control of your movement.
To get maximum results, we recommend doing this type of workout 3 times a week.