To start FBW (full body workout), you should know the technique of performing basic multi-joint exercises. Otherwise, the plan may turn out to be ineffective, and you put your body at risk of injury!
How to exercise…
Use the help of a personal trainer to prepare your body for training. Training program details:
- Phase 1 – Introduction – 40% CM
You need to start your adventure from a low ceiling – about 40% of the maximum weight (CM – the load with which you will do one repetition correctly). In this way, the body will slowly adapt from the load that increases from training to training. It will be easy at first, but this method will allow you to improve all your strength records.
Once you have determined this number (40% CM), you perform each exercise in a 3×12 format – 3 sets of 12 repetitions. Here with about 4 repetitions of spare. Every workout you add weight until you reach the point where the 12th rep is the last you can do with good technique.
- Phase 2 – changes in repetitions
When you encounter a wall – you will not be able to do the planned number of repetitions, you must act according to the instructions:
You reduce the weight by 10%
You progress through the next workouts (by the number of kilograms set in the program, e.g. 1-2 kg) until you last failed
If this time the plan has been executed, you will lift more again at the next training. If not, you go down 2 repetitions (i.e. you do e.g. 10 instead of 12).
If cutting 10% did not give any effect, you cut 2 moves right away.
Remember – you need to take care of your technique, training for the gym for men does not mean wild barbell throwing left and right. First of all, what matters is safety and your health for years.
- Phase 3 – Maximum weight
This stage begins when you are able to do just 3 repetitions in a set. If you can’t even do it here, you need to check your current maximum weight in the exercises you perform. On this basis, you will create another workout (the same, only with higher weights).
Finally, it is worth saying something about the breaks between sets. Initially, the appropriate interval will be a minute or two. Later, when you start oscillating around 3-6 moves, you can extend the time – even up to 3-4. The main purpose of rest is to refresh you so that you can perform the exercise qualitatively (and at the same time cope with the weight!). That’s why it’s worth using the “go when ready” principle, i.e. move when you feel ready. However, beginners often have problems with defining such a state, so let the ranges I have set be the basic reference.
Gym training for men… that is?
The development of the body and muscles requires a proper plan. The plan requires proper commitment and personalization. Treat my tips as signposts and a solid foundation to start training at the gym. Avoid “split” plans (5-6 days of exercise, splitting each part), this is a workout good for bodybuilders – you need comprehensive development.