Fulbadi training is the best option for gaining weight for beginners

Every year the number of people involved in sports increases. Everyone comes to the gym or starts training at home with their own goal - some want to build muscle, and others want to lose weight. But how can a beginner start? Is there a universal and effective training method for everyone? The answer is yes. There are Fulbadi training programs that will help an athlete who wants to build muscle and also get rid of excess fat to adapt to training.

How to write a program

When drawing up a program, factors such as:

• body type;
• age;
• target;
• amount of free time.

Additionally, the presence of injuries and joint problems is taken into account. In each workout, it is advisable to take into account one exercise for different muscle groups. For example: for the front of the thigh, for the back of the thigh, for the back and shoulders. The whole body can be fully worked out with 4-5 movements.

You need to decide on the appropriate number of approaches and repetitions. Excessive amounts can do more harm than good. If the intensity is too low, you can simply waste time. It is important to correctly determine the rest between repetitions. There is a special calculation formula:

• 1-3 repetitions - 3-5 minutes of rest;
• 4-7 repetitions - 2-3 minutes;
• 8-12 repetitions -1-2 minutes.

Alexander Shestov

TRX Certified Trainer

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It is advisable to make any exercises more difficult as you achieve results, but in general, the optimal training duration of 45 minutes should not increase.

What's happened

Fulbadi from the English “full body” means the whole body. This workout includes exercises for most muscle groups. As a result, the whole body is well worked out.

American scientists consider this type of exercise to be the most effective for developing strength, endurance and maintaining physical fitness.

This method is suitable for both men and women. Fulbadi is also considered circuit training, but this is not entirely correct: the load here differs in many ways.

Common mistakes when writing a program

Among the common shortcomings in programming:

lack of progression in loads, which causes stagnation in training

recovery and nutrition mode

The first problem is often solved by rolling back the working scales by 10-15%. This is enough to start progression and overcome difficulties in the early stages. However, this practice is valid up to a certain level, then the plateau is overcome using more complex mechanisms.

Errors in the recovery mode lead to exhaustion of the nervous system and a state of overtraining. The load on the fullbody system is quite large. If you cannot work efficiently on the whole body, you need to choose other training systems.

How to monitor your performance

In order not to get too tired, you need to monitor individual sensations: irresistible fatigue and dizziness signal the need to stop or weaken the activity. The heart rate range during fulbadi depends on the level of load in the exercise: from aerobic to anaerobic threshold.

It is important not to lower the heart rate below 100 beats per minute, so as not to lose the “inclusion” of the heart in work. By the end of the exercises, you can reduce your heart rate to 100 plus or minus 10 beats per minute. It is important that cardiac activity does not cause discomfort during exercise.

Fullbody for beginners

Fullbody training is positioned as the best for beginners, since it works the entire body in one session. To create optimal conditions for hypertrophy, it is advisable to train 2-3 times a week.

Example of a three-day program:

• barbell bench press;
• pull-ups;
• leg extensions;
• dumbbells to the sides;
• bottom block;
• lifting weights on the biceps;
• bending twisting.

In case of problems with joints or spine, exercises can be replaced. For example, instead of squats with a barbell, you can do leg presses, and instead of pull-ups on the horizontal bar, it is advisable to choose lat pull-downs.

What is fullbadi training and its features

Translated from English, “full body” literally means “whole body,” which is what her technique says - working out the whole body in one workout.

Typically, trainers recommend this type of training for beginners, that is, people whose muscles and ligaments are not yet ready for intense power loads. Thanks to performing 2 exercises per muscle group, and not 4-6, as in split training, untrained muscles do not overwork and have time to recover without receiving excessive microtrauma.

Recent studies have confirmed that such training 2-3 times a week helps to get and maintain excellent physical shape, without excessive strength loads, but this will take a little more time.

Also, this training method is suitable for girls, taking into account the characteristics of the female body, for which it is better to perform a couple of exercises on the legs in each workout, supplementing the program with exercises that involve all the muscles of the body at one time.

An important feature of the training is that the program consists mainly of multi-joint exercises, which are also called basic. In such exercises, at least two joints are simultaneously worked, and isolating exercises are included in the program less frequently.

Rules for creating a program and types of exercises

If you need to create a program yourself and generally understand its principle, follow these simple rules:

1. During one workout, one muscle group should perform no more than three exercises.
2. The program should consist of 6 main exercises, one exercise from each type, namely:

• Hip-dominant - the main or dominant is the hip joint, such exercises include deadlifts and Romanian deadlifts, hyperextensions and the like.
• Knee-dominant - that is, the knee joint is dominant, namely in exercises such as squats, lunges and the like.
• Horizontal presses are exercises such as push-ups and all kinds of barbell and dumbbell presses at different angles.
• Vertical presses - namely standing presses and exercises that turn the shoulder outward, such as pull-downs and dumbbell lateral raises.
• Vertical rows – these include all types of pull-ups and vertical block rows.
• Horizontal rows are rows of barbells and dumbbells in a bent position, as well as rows of blocks in a horizontal position.

1. You can optionally add 1-2 exercises for biceps, triceps or lower legs.
2. At the end of the complex, 2-3 exercises are performed on the abdominal muscles; select any techniques according to the degree of difficulty; they do not have to be changed every workout, unlike the main part.
3. On average, 2-4 approaches are performed in each exercise, it all depends on the preparation.
4. The training duration is no more than one hour.
5. It is necessary to perform 3 workouts per week - 1 microcycle, but no more than 4 workouts, preferably every other day.
6. At the beginning of the training, the most difficult exercises of the first type should be performed - knee- and pelvic-dominant, number one and two. Each subsequent set should consist of easier exercises, with the easiest ones at the end.
7. Rest between sets averages 2 minutes.
8. Each week, try to reduce the number of repetitions by adding more weight. For example, the first week - 20,15,12,10 repetitions, the second week - 15,12,10, 8, the third - 12,10,8,6, the fourth - 10,8,6,4.

Examples of exercises that can be added to a training program

Knee-dominant

• Squats.
• Squats with dumbbells.
• Lunges of all kinds.
• Farmer's walk.
• Front squats.
• Hack machine.
• Squats in Smith.
• Lunges in Smith.
• Sumo squats.
• Leg extension.

Pelvic-dominant

• Deadlift.
• Romanian cravings.
• Hyperextension.
• Swing your legs in a simulator and crossover.
• Leg bending in the simulator.

Horizontal presses

• Bench press with a barbell.
• Press with a barbell at an angle of 30 and 45 degrees.
• Close grip press.
• Pushups.
• Reverse push-ups.
• Horizontal press with dumbbells.
• Incline dumbbell press.
• Dumbbell flyes lying horizontally and at an angle.

Vertical rods

• Wide grip pull-ups behind the bar.
• Pull-ups to the chest.
• Reverse grip pull-ups.
• All types of vertical block rods.

Vertical presses

• Standing dumbbell press.
• Barbell press or overhead Smith.
• Barbell press or Smith press in front of you.
• Arnold press.
• Dumbbell raises to the sides.
• Barbell row to the chin.
• Front swings.

Horizontal rods

• Horizontal block row with a narrow and wide grip (rear delta).
• Bent-over barbell row.
• Bent-over dumbbell rows.
• Row of one dumbbell in support.
• Lever rod.
• T-bar.
• Pull-ups on a low bar or with TRX.

Of course, it would be correct if at the end of the blocks you add isolating exercises for the biceps, triceps and lower legs, so look at your well-being and muscle development.

Triceps

• Triceps in the upper block of the crossover.
• Extension of arms with dumbbells from behind the head.
• One-arm dumbbell extension from behind the head.
• Extension of the crossover block from behind the head.
• Bent over arm extension with dumbbells.
• French press.

Biceps

• Curling arms with a barbell with various grips.
• Curling arms with dumbbells - together or alternately.
• Curling arms with dumbbells in supination.
• Hammer.
• Concentrated dumbbell lift.
• Bending arms from the lower block of the crossover.
• Bending arms in the simulator.

Shin

• Shin in a sitting machine.
• Donkey.
• Calf raise in Smith.
• Calf raise with dumbbells on one leg.

Read more about the calf raise exercise →

Press

• Crunches on the floor – full and short.
• Crunches on a bench and a Roman chair.
• Lying leg raises.
• Hanging leg raises - on uneven bars or a crossbar.
• Bike.
• Diagonal twists in all variations.
• Crunches in a block machine.
• "Prayer" in a crossover.

At the end of the workout, you can do ten minutes of cardio to cool down and be sure to stretch all the muscles of the body after the exercise.

Full body for women

Girls and women visit gyms to lose weight. Typically, cardio workouts are chosen and must be combined with proper nutrition. However, great results are achieved by those who know how to combine different programs and practice them in a circle. For example, each exercise may have 12-15 repetitions for a total of 3-5 circles. With this approach, all the exercises of the complex are performed immediately with minimal rest, then a 4-5 minute break is provided, and then a new round of exercises begins:

In the gym

Squats with additional weight: barbell, weights, dumbbells;

• push-ups from a bench or working on a horizontal bar;
• lunges with additional weight;
• push-ups from the floor to the bar;
• twisting.

Alexander Shestov

TRX Certified Trainer

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The exercises in the program can be replaced as desired, and the number of repetitions is determined individually.

At home

This version of the fullbody is suitable as a developmental cycle or as a program for gaining muscle mass. For training, it is better to choose a circular method, and among the exercises there may be:

• chair lifts;
• push ups;
• lunges.

Second circle option:

• jump squats;
• bar;
• reverse push-ups.

Third circle:

• squat against a wall;
• side bar;
• bike.

Home exercises are designed to tone your muscles and keep you healthy. You cannot achieve muscle volumes with this scheme; you need to exercise in the gym.

Full Body training program for girls

You can do this exercise on a ladder with rails or in a step if you have one. Lift your left foot up the stairs next to the right, and then step back to the floor. Raise your right foot one step at a time as you tap up and down with your left foot. On 12 feet on that leg and then switch, keeping your left leg in step as you approach your right leg. Repeat for 1 set of 12 reps on each leg. If you're on a ladder, stand on the bottom step and step up with your right foot. . This move is great for working the back of your legs, the muscles that also support your knees.

Fullbody for men

During the period of performing the complex, men are recommended to take full breaks, which are necessary for better recovery. For each exercise, 3-4 approaches, 10-15 repetitions are provided.

In the gym

When working out in the gym, you can choose different iron. For example, a barbell with which it is convenient to perform squats. In a special simulator you can do leg curls, as well as horizontal presses. Pulling blocks in various ways is also included in fullbody training, and among the movements:

• upper block behind the head;
• horizontal block to the belt.

Working out your shins while sitting will be more successful if you perform the movements in a special simulator.

At home

You can also perform the program at home. For example, among the exercises, choose a standing dumbbell press or abdominal exercises. The total workout should take about an hour.

• three basic exercises;
• carousel of exercises in approaches;
• gradual increase in rest.

Exercises may include:

• pull-ups;
• push ups;
• split squats.

In total, it is recommended to perform 5-6 sets of 20-40 repetitions. Between approaches, 1.5 minutes is optimal. rest intervals that will achieve the desired muscle failure. The scheme can continue without changes for a month, taking into account training every other day. In the future, it is necessary to review the results and types of exercises.

A little history

In my articles I often plunge into the past, and this time will not be an exception. So, in the early days of bodybuilding, the dominant training approach was one that advocated training the entire body in a training session. This training approach was called full - body training . Athletes simply trained each muscle group in their body, performing one basic exercise for each of them. At the next training session, it was possible to replace the exercises with similar ones and change the order of their execution.

With increasing training experience, athletes noticed that increasing the volume of loads and working the entire body for each workout became too tiring. They began to divide their body into conditional zones and work on them on separate days. This is how the split approach was born - separate training .

According to another theory, the emergence of split training was significantly influenced by the beginning of the use of various pharmacological drugs in sports.

Full body workout for weight loss

With a fullbody, intense fat burning is possible, but the training must be built on a large number of approaches. Basic exercises may include:

• squats;
• bench press;
• bent over row;
• vertical traction;
• twisting.

In this type of training, it is important to maintain working weights, otherwise you will lose strength. In addition to training, it is important to consider diet, which will have a significant impact on the weight loss process.

Comparison of fullbody and split

Bodybuilding workouts vary in severity and depend on the volume and frequency of work performed. Volume refers to the number of training days per week and the types of exercises performed. The number of sets and repetitions is the intensity of the program.

It is recommended to change both characteristics, which ensures progress, otherwise the body quickly adapts to the stress. Another aspect of most training programs is dividing the body into groups, paying attention to them on separate days. It is believed that in this way a greater volume of loads is obtained and overtraining is eliminated. However, large amounts of work are difficult for beginners, so split training is often ineffective. The body adapts better to physical activity during fullbody training. Thanks to the system, it is subsequently easier to build a figure.

If high strength achievements are not the main goal, full body training can be scheduled for 2-3 months, and then you can switch to split training. The training program, organized in a circle, is ideal for beginners due to the following features:

in basic exercises, technique is better mastered, but if you don’t take on heavy weights right away

in the first months, fullbody actively influences anabolism, which allows you to quickly gain weight

training not only loads the muscles, but also strengthens the ligaments

the format allows you to identify lagging areas and then give these groups special attention

Alexander Shestov

TRX Certified Trainer

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Fullbody is currently adapted for training for experienced athletes. In addition, this workout is often used for weight loss.

Pros and cons of fullbadi

The following benefits of training can be highlighted:

• The training is suitable for beginners and is correct for an unprepared body, as well as for regaining shape after a long rest and subsequently rehabilitation after injuries.
• The workout is suitable for both men and girls.
• Fulbadi is also suitable for professional bodybuilders in the off-season to maintain shape after competitions.
• An ideal workout for women of all ages.
• Thanks to adequate load, each muscle is trained properly, but is not unnecessarily injured, having time to recover for the next workout.
• The risk of overtraining and the development of severe inflammation in the muscles the next day is reduced.
• Better for beginners than a split system.
• Allows you to strengthen muscles and also get rid of excess fat.
• A safer method for strengthening ligaments and muscles.

Flaws:

• Although this is not a disadvantage, this method is still not suitable and ineffective for experienced gym goers who require complex split training to progress.
• Despite the fact that the training is designed for beginners, it is still not worth doing it in the first month, since it is not advisable for unprepared people to perform complex basic exercises.

Enhanced Workout Option

Full body training, which can be learned from basic exercises, which are a modified strength program:

• squats with weight 3*10;
• bench press 3*10;
• deadlift 3*10;
• standing press 3*10;
• bending the bar 3*10;
• French press 3*10.

The number of workouts can be chosen depending on the body’s recovery capabilities, doing three or two times a week. In the first case, it is advisable to make both workouts difficult. The second variation involves one light workout per week without the use of exercise equipment.

The benefits of working out all muscles

If you practice this system at least a couple of times in 7 days, each muscle group is loaded exactly the same amount. And there is such a pattern that the more often we load the muscles, the better they grow.

Much more energy is spent on training, because many muscles are involved. So this training system is excellent for those who are focused on burning fat.

The stronger the muscle exhaustion, the more powerful the supercompensation becomes. When a person has worked out well, the body is literally exhausted. And these are more than perfect conditions for taking in the nutritional components needed for the recovery process.

When training using the “whole body” system, testosterone concentration increases. And this gives a stronger anabolic response.

Basic principles

It is advisable to make one lesson last 50-60 minutes. For an hour, you can choose about six different exercises, taking into account three approaches each. Full body training is easier to understand if you create an individual program in which it is convenient to divide all the exercises into the following types:

• pelvic (deadlift);
• knee (squats);
• horizontal presses;
• vertical presses;
• horizontal rods;
• vertical rods.

As additional exercises, you can choose abdominal sports tasks. In general, it is better to divide the program according to the complexity of muscle contraction. For example, the stimulus will be best if any muscle is loaded in three positions: medium, contracted, stretched. To do this, the system contains complex multi-joint exercises that can be alternated, scheduled into several microcycles.

Technique Tips

Shrugs with dumbbells

Start with good posture: back straight, core tight, shoulders back. As you lift the dumbbells, squeeze your trapezius muscles as if you were shrugging your shoulders. Squeeze your traps as hard as you can and hold the squeeze for 2 seconds. Slowly lower your shoulders down and hold the trapezius stretch for 2 seconds.

Bent-over dumbbell row

Bend your knees to bend as low as possible, almost parallel to the floor. Use your arms to lift the weight to chest level, and then for 1-2 seconds, pull the dumbbells higher, squeezing your shoulder blades. The goal of the exercise is not to see how high you can pull your elbows, but to get a sustained peak muscle contraction at the top of the movement.

Squeeze your shoulder blades together, hold this position for a second, then release the weight slowly over 2-4 seconds to return to the starting position. During the execution, the chest is forward, the buttocks are tightly compressed, the stomach is pulled in, the back is straight.

Dumbbell push-ups

Dumbbell push-ups may seem more or less the same as push-ups, but they're not entirely true. First, it gives you a couple more inches of range of motion, at a minimum.

If you choose to use this range, you can actually increase the stretch in the bottom position and use the pectoral muscles more than in push-ups.

The ability to use a neutral grip with the dumbbell handles (parallel to each other) is also a little more comfortable on the shoulders for most lifters, potentially allowing them to get a few more reps in with good form.

You can position your hands and dumbbells in any position you prefer, changing these positions with each set or workout.

To make the exercise more challenging, raise your legs on the bench to the same level as your shoulder girdle or higher. The higher your legs, the more you emphasize working your upper chest. You can do push-ups with two dumbbells, or with one, to shift the load on the triceps muscles.

Squat - dumbbell jump

Now you will start to sweat properly.

Hold one dumbbell with both hands close to your chest under your chin (cup). Bend your knees at least until your thighs are parallel to the floor or slightly lower.

As you perform the squat, keep your chest forward and your shoulders back. Now jump up explosively, holding the dumbbell in the same position relative to your body.

When you land, use your toes, knees, and then hips to absorb the impact and immediately move into a squat position. If you landed correctly, it will be barely audible and there will be no rumble.

There is no need to count reps here; just watch the timer. Even with light weights, your quads and lungs should be burning after a couple of 30-second sets.

Walking lunges with dumbbells

Starting position: standing, chest forward, core muscles tense, back straight, shoulders pulled back. Holding the dumbbells with your arms down along your body, take a long step forward. Focus on the heel of your front foot, then the entire foot, and lower the knee of your back leg as close to the floor as possible. As you bend your front leg, be careful not to let your knee go beyond your toes.

Find a controlled pace and start walking! After 15 lunges you may feel good, but after 4 rounds of 15 full steps on each leg you should be prepared for intense muscle burning and increased breathing.

FAQ

Among the frequently asked questions, it is worth noting the need to adhere to the regime and not only in the training room. The issue of muscle growth leads to the quality of the recovery process. It is on this factor that the indicators depend more, and not on the exercises themselves. As for other recommendations, it is worth considering in fullbody:

• low weight of weights;
• proper balanced nutrition.

Among the questions, the topic of adaptation of the body also arises. It is really important, because monotonous workouts performed for three months in a row lead to addiction. To prevent progress from stopping, exercises need to be changed.

What weights should I take?

It is worth noting the importance of performing a given number of repetitions. It is recommended to take 60% of the maximum working weight.

Errors

Some approaches to fulbadi are common but flawed. The following misconceptions are often made in the training program:

• a large number of repetitions in the approach and the approaches themselves;
• very hard training;
• lack of rest;
• work predominantly in one anatomical area;
• very heavy weight;
• constant explosive exercises.

All mistakes lead to severe fatigue of the muscles and the whole body, and sometimes even to injury. Remember, during Fulbadi you can combine different exercises in different modes. This is what makes training so unique and so rewarding.

Advantages and disadvantages

The main advantage of this program is that it does not allow you to adapt to training stress by constantly changing the number of repetitions and working weight in the exercises. Compared to other programs, the system does not have the negatives associated with muscle growth and strength, but takes into account a correctly designed scheme for a man or woman.

The fullbody has several disadvantages, for example, there is a risk of overtraining. Negativity occurs when exercising too often or working with heavy weights. Full Body is almost completely unsuitable for people with back pain and weak joints. Particular difficulties arise when performing deadlifts or squats. Another significant drawback of the system is the lack of progress. The muscles become addicted, which leads to a slowdown. To avoid this, it is recommended to alternate split and fullbody every 1-2 months.

Ask your question to the coach:

Benefit

Fulbadi has a powerful effect on the whole body. This type of sports activity has certain advantages:

• low risk of overtraining: training takes place at a moderate pace with an even load and rest breaks, there is a minimal chance of “hammering” the muscles and quickly getting out of shape, good for girls;
• during the lesson it will not be possible to get used to the load: the exercises and their rhythm are constantly changing, so the athlete will be able to avoid both extremes: overload and lack of tension;
• a training schedule will help you work out all your muscles and tone your whole body; even one session will “tighten” your muscles;
• there are fewer opportunities to injure yourself or strain your strength, which is why fullbadi is actively used by beginners;
• helps build up reserves of strength and endurance due to the active work of the heart and lungs;
• less hormonal stress, which is caused by excessive and monotonous stress;
• a wide variety of exercises: fulbadi will never get bored with monotony, and for a beginner it will open up many ways to tone up;
• you can practice both in the gym and at home;
• Suitable for weight loss: working in an aerobic mode and without heavy weights is suitable for this purpose.

Many theorists and practitioners argue about the advantages of fullbadi over other approaches to the lesson. But this method has obvious advantages, and for starting a sports life, this is an ideal example of exercise that will prepare your body for future exploits.