Total body workouts are not just for beginners, they are great for anyone that wants to get stronger. The total body workout will build muscle and it will build strength. If you are looking to pack on muscle and you want to do it without the use of drugs you should be incorporating total body workouts in your workout program.
Using a total body barbell workout is perfect for getting your strength levels up fast. It is a tough workout but it is worth it in the end. In order for you to gain muscle mass by lifting weights, you need to use the law of progressive overload, and strength is the corner stone of this law. Compound barbell movements are the best way to get strong quickly. The stronger you are, the more weight you can lift, and the more mass you will build.
The first thing that you want to do is take a week off from training and let your body recover completely. This program revolves around low volume, high intensity workouts that will force muscle stimulation. This means that these workouts are going to be taxing, and they are going to be difficult. The good news is that you only need to do them 3 days a week and you will only be lifting for 45 minutes tops.
You will only be performing 2 exercises for your upper body, and 1 exercise for your lower body. Flat bench presses and deadlifts are the lifts that you will be doing for the upper body. Start with flat bench press. Perform 2 warm up sets of 10 to 12 reps. You will be performing only 3 working sets of both lifts. Use a spotter if at all possible. This is important on the bench press. Choose a weight that you can lift for only 3 to 5 reps on your own and force 1 or 2 extra reps with a spotter.
Make sure to get enough rest between sets, usually about 5 minutes. You are doing so few sets that you want each of them to count. When you are performing deadlifts be sure to use good form. Keep the reps in the 6 to 8 rep range. Make sure to let your legs do the work in the first part of the movement. At the end of the movement be sure to lock out fully and hold it there for 3 seconds. At the end of each rep, take a small 1 or 2 second break.
The lower body exercise is full range standard squats. Again 3 sets is all that is needed to stimulate muscle growth if you are using the proper amount of weight. A spotter comes in handy for this exercise too. Keep your reps right around 6 reps, and use the full range of motion. You want to go all the way down and power yourself all the way back up. By the time you are done with squats you will have nothing left if you did everything right.
It may not look like a lot on paper but after you are done with this workout you see why you are only to do it 3 times a week. You will need time to recover from these intense workouts. At the end of a month you will be much stronger than you were at the start of this program. When you get back to your regular workout split you will be able to lift more weight, and build more muscle.
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Here's to wishing you a leaner, healthier, stronger body!
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