The Basics of a Total Body Workout For Muscle Building

With Hollywood churning blockbuster super-hero movies all throughout this summer season, it is no surprise that you are just as hooked on to building muscles, like the rest of us!

body workout

Building muscles is not an unattainable goal, rather it is all about balancing your strength training workouts, your cardio workouts and most importantly, your diet.

You can work out all you want but, ultimately it is what you put in your mouth that shows up on your body!

Body-part Specific Strength Training Workouts or Total Body Workout?

When it comes to working out and building muscles, there are two groups of people.

One group states that body-specific strength training is the best way to get defined muscles, while the other group states that full body workouts are the best way to gain muscles.

While neither of the groups are incorrect, always remember that it depends on how an individual’s body responds to a specific workout.

What may work for one person may not work for the other person.

Each individual is different and unique and you will need to figure it out on your own.

Total body Workout for Muscle Gains

Since body-part specific strength training exercises focus on a single body part at one time, these workouts are longer in duration and you need to plan out more on how you will be working out each part.

total body workout

On the other hand, total body workouts are focused on compound movements.

Compound movements involve two or more muscle groups and joints in a single, powerful move. It may sound a lot but in reality, once you master these moves, you will notice a big difference in your muscle strength, size and even flexibility.

However, with compound movements, you need to be extra careful about your posture and form to prevent any injury. A few benefits of total body workouts are outlined below.

  1. These workouts are time-efficient. Since you are using multiple muscle groups at the same time, not only do you end up burning more calories but you do so in less time! These workouts are usually done 3 times a week, which make them even more efficient, besides being effective!
  2. These workouts are associated with bigger muscle gains in a proportionate manner, instead of disproportionate muscle growth!
  3. These workouts are especially important for those individuals who do not have a lot of time to spare but would love to have toned and sculpted muscles. Since these workouts do not take a lot of time, they are considered perfect for individuals who are short of time!

The Best Total Body Workout

As mentioned earlier, total body workouts utilize movements that involve more than two muscle groups at the same time in a single movement.

This workout does not take more than 40 minutes and can be performed 3-4 times in a week.

Each exercise is performed for a total of 5 sets, with each set having at least 10 reps and a resting period of 90-120 seconds.

Following are the exercises that are performed in this workout.

1. Squats

Since we are performing a compound move, you will need either dumbbells in your hands or you can use a bar-weight.


Squeeze your shoulder blades together to keep the weights lifted and stand with your feet shoulder-width apart. Your toes should be slightly turned out.

With a deep breath, slowly lower yourself down by pushing your hips backwards and bending at your knees, till you are parallel to the ground.

Make sure your back remains straight. Pause for a second and then raise yourself up.

This is a wonderful move for your lower body but by holding weights in your hands, you will be working your upper body, just as well.

2. Overhead Press

This move will not only work your arms but it will indirectly work your abs, as well.

overhead press

You will need hand-held dumbbells or a bar-bell for this exercise. Hold the weights at shoulder level, with your forearms perpendicular to the floor.

Brace or tighten your abs and lift the weights above your head, straightening your arms in the process. Pause for a second and then return to the starting position.

3. Weighted Pull-up

Attach a weighted belt to your waist and hold a dumbbell between your feet. Hang from a pullup bar with hands just outside shoulder width. Pull yourself up until your chin is above the bar.

pull up bodybuilders

This is a wonderful move as it not only works your arms but by holding the dumbbell between your feet, you will be working your calf muscles as well.

These movements may not seem enough but, when you perform these moves in sets, you will see a difference in your musculature.

Whether You Opt for a Total Body Workout or a Body-part Specific Workout, You Can Gain Muscle by Strength Training Regularly and Sticking to a Healthy Diet!