why weight training info's & links

Whether you're just starting out in bodybuilding or are already a seasoned veteran, most people are always on the hunt for the perfect muscle building program. While there are definitely a great number of techniques and protocols you can use to help you pack on the pounds, a full body workout program is a really great option as it allows you to hit the muscles with a higher frequency, all while still being able to recovery between sessions.

Generally speaking, you'll build muscle fast if you are able to stimulate the tissue as often as possible, but still ensure full recovery between sessions. The problem comes in when you go for frequency but aren't recovered. Then you're muscles will actually begin to get weaker.

A full body program solves this since you'll still be getting three to four days off each week for complete rest.

Here's how the set-up works.

Exercise Selection

First you must choose the exercises you will be doing. Focus here on movements that will work at least two muscle groups at once, so you can get the most bang for your buck.

This could include the exercises of squats, deadlifts, bent-over rows, chest press, and shoulder press.

With these five exercises, you can basically work every single muscle in your body, thus requiring you to spend less time in the gym, which then gives you more time for that recovery process.

Calculating Reps Needed

Next, you need to calculate your total volume, which is defined by how many reps and sets you do. If you opt to do more sets, you should decrease your rep range, while if you are going to work in a higher rep range your total set number will go down.

So, if you're doing six reps per set, do four sets.

If you're doing four reps per set, that equates to six sets.

Choosing to do eight reps per set would calculate to you performing three sets.

All should add up to about 25. Note though that for pure strength gains, five sets is where you want to be. For hypertrophy, take this a little higher in between the six to eight rep range.

Both will be beneficial on a muscle building program, but it's just going to depend on what your number one focus is at this time - strength or size gains.

Exercise Order

Finally, the last thing to take into consideration is the exercise order you'll do. You always want to start with the movement that is going to demand the most out of your body. Usually, for most people, this will be the squat exercise. From there, you can either alternate it with an upper body movement, or perform you deadlifts next if they are going to be a part of the workout.

There is a technique where you start with smaller movements first (known as the pre-fatigue principle), but when trying to gain weight as effectively as possible, this isn't your best bet.

You always want to focus on generating as much force as possible; therefore, doing the exercises that are most challenging first when you are fresh is a smart move.

So, if you're looking to gain muscle with your workouts, be sure you consider the full-body workout approach. Many people have great success with this, so as long as you plan it out properly, you should be able to see good gains as well.