Plus Diet, Lifestyle & More – Health News Today

The main goal of a full-body workout is to target all of your muscle groups to efficiently and effectively promote muscle growth.

Whether you’re a bodybuilder of any level, are underweight, or want to build muscle following an injury or illness, a total-body workout can help you gain muscle and strength.

Choose exercises that involve compound, or multi-joint, movements to target your entire body. Working more muscles at once can save you time and maximize your gains. It’s also helpful to do exercises that target large areas of muscle.

Read on to learn some of the best exercises you can do for muscle gains as well as how to plan your workouts. Also, we’ll also go over some dietary and lifestyle tips that can help promote and sustain your gains.

Here are the six main muscle groups in the body that you may want to target:

The following workouts can be performed up to four times a week. How you structure your routine with these exercises is ultimately up to you.

For each exercise, do 3 to 6 sets of 8 to 20 repetitions.

Arms

These exercises target the:

  • latissimus dorsi
  • shoulders
  • pectorals
  • triceps

Here are some exercises to try:

Legs

These exercises target the:

Here are some exercises to try:

Core

These exercises target the:

Here are some exercises to try:

Shoulders

These exercises target the:

Here are some exercises to try:

Chest

These exercises target the:

Here are some exercises to try:

Back

These exercises target the:

Here are some exercises to try:

Beginner

These exercises target the:

Here are some exercises you can try:

Intermediate

These exercises target the:

  • glutes
  • hip flexors
  • calves
  • pectorals
  • deltoids
  • triceps

Here are some exercises you can try:

Advanced

These exercises target the:

  • triceps
  • trapezius
  • hip flexors
  • hamstrings
  • quadriceps
  • calves

Here are some exercises you can try:

Here are some tips on planning your workouts to get the best results:

  • Design your workout plan so you can target all muscle groups equally.
  • To maximize muscle gains,lift weights at least three times a week.
  • Prevent plateauing by mixing up your workouts and exercises. Avoid doing the same exercises on consecutive days because this can inhibit muscle growth and may even lead to muscle loss.
  • Begin with the most important exercises that are a priority in terms of meeting your training goals.
  • On occasion, you can train to failure, especially when you’re using low weight loads. Allow for up to 3 minutes of rest between sets.
  • For each workout, target up to two muscle groups or movements. Depending on the difficulty of each exercise, you can do up to six per workout.
  • Focus on one muscle group for the majority of the exercises. It’s OK to include a few easier exercises that target other muscle groups.
  • Ensure you use proper form and technique. This includes using the correct speed to perform the movements.
  • Use the correct weight loads. Change up the number of sets and reps you do. When you do heavy lifts, do fewer reps, and vice versa.

Because hypertrophy occurs between workouts,…

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