There are many misconceptions related to bodybuilding when it comes to spending hours at the fitness centre. Many believe that the only way to build chiselled physique is to pull the rusty irons hour after hour and year after year.
Hard work is necessary to build muscles, but you may not have to split your routine into four or more days per week to achieve the goals at a faster rate.
You can continue with your full body workout per day and it is quite easy to incorporate them in your schedule. Whole body workouts in a single training session though may seem quite stereotyped, but they are quite effective for the athletes. This type of training not only maximises muscle contraction, but also provides adequate rest for muscle growth and recovery.
5 Benefits of Complete Workout
Complete workout emphasises on quality of your training sessions and not the quantity. It is a real time saver and reduces your gym visits to around 3 or 4 times per week.Working out just an hour each day it adds up to 3 to 4 hours per week, but the results are better this way. Moreover, your cardiovascular system also gets some boosts when you are squeezing 3 to 4 sets of exercises for each body part into your 60-minute training session.
Rules of Complete Workout
Effective Cardio Exercises
Tacking few hours at the end of the weight training sessions for the cardio exercises are ineffective. Complete workout ensures efficient full body weight training for 2 to 3 days per week while the rest of the days you can allow your muscles to recover. You can perform the cardio exercises on those break-days which will be easier and better.
Whatever be your training program try to increase the weights you are lifting, otherwise you will be trapped into light weight training forever.It is quite common in many athletes who conserve their energy for the later part of the routine and this restricts them from reaching their optimal progress.
One Exercise Is Enough
The muscle groups that are helping you to lift heavier weights do not need more than one exercise to experience complete failure. Bench press for chest, chin ups or bent over rows for back, and squats for the legs are some of the efficient standalone workouts for specific muscle groups. Instead of performing endless workouts, set your routine with efficient and limited exercises not extending beyond 4 sets with 10 to 12 reps each.
One Hour Or Less
The natural muscle building hormones are stimulated by the resistance training exercises and the compound exercises are the best way to boost the testosterone levels. On the other hand, training for a longer period of time boosts cortisol, a catabolic hormone. Keeping the routine brief and intense is ideal for experiencing the best effect from both the ends.
Post Workout Nutrition
Enormous amount of glycogen are broken down during the workout to provide energy to your body and should be replenished with post workout shakes. It is just like filling your car’s fuel tank after a long drive.