Adding muscle size and strength does not require you to work harder or longer, but to work smarter.
Many times, people overload their workouts trying to focus on many exercises to target each muscle and joint movement. This can leave your body low on energy, make your workouts boring and consume much more of your time than needed.
Want to see gains in strength and size? Focus on key full body, multi-joint movements. These exercises allow you to move heavier weight and pull multiple muscles into action.
What are some good examples of full body, multi-joint exercises?
- Leg presses
- Pull ups
- Upright rows
- Push ups (and endless variety of these exist)
- Lunges (front, side or reverse)
- Squats (many variations to choose from)
- Bench presses
- Incline presses
- Barbell or dumbbell rows
- Step ups
- Over head presses
Create a 3 day full body, multi-joint workout plan
Pick and choose from the list above to create a 3 day full body, multi-joint workout plan for yourself. Choose five exercises for each day, making sure you include both upper and lower body exercises. And be sure to do a day of rest after a day you lift.
The goal here is to complete an effective full body workout in 30-45 minutes. Focus on 3, 4, or 5 sets and with reps in the lower range (4-8). You’ll want to use heavier weight, but still maintain slow, even and controlled movements.
And don’t forget, be sure to do a warm up before (5-8 minutes cardio), stretching after (static stretches 20-30 second holds), and if you have time, a high intensity cardio session (10-15 min).
Why not take a break from your usual routine and try out a full body, multi-joint workout plan for four weeks? You may like the results you see and added time to your schedule.