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The No-Nonsense Full Body Strength Training



The best training programs consider the most important variables for your goals. When you want to get stronger, the key things to focus on are the weight you lift and the volume of work you do. With five sets of five reps, you can make the most of both. With a set of five repetitions, you can simultaneously lift heavy while performing a relatively high number of repetitions. We've selected three moves to focus on, and workouts designed around them that have a huge impact on your whole body strength. Run each workout once a week for six weeks to easily increase the load on each lift with each workout.

Training 1: Squat

1 Kettlebell Mug Squat

Sets 3 Reps 12 Break 60sec

Why This brings you to it to move in the right way to prepare for the main lift of the session, the Dumbbell Squat. This is a pretty easy way to get into the session so you can focus on the depth. If you have the weight in front of you, you are encouraged to hold an upright torso.

How Hold a kettlebell by the horns in front of the chest. Keep hinges on knees and hips at the same time to lower as much as possible, keeping your weight on the heels and in the middle of the foot. Return to the start and repeat the process.

2 Jump Squat

Sets 3 Reps 5 Rest 60sec

Why Why This explosive movement activates your fast-twitch muscle fibers, which prepare your nervous system so that you can achieve the recruitment of muscle fibers when you perform the heavy sets in the next exercise. The number of repetitions is low, because it is not about the quality of movement, but to exhaust the target muscles.

How When your feet are shoulder width apart, squat down and explode to jump as high as you can. Land gently and go straight to the next iteration.

3 Back Squat

Sets 5 Reps 5 Rest 2min

Why ? Main movement of the workout so that maximum concentration is required. The squat is one of the most effective strength building exercises you can do. You will get more rest than usual, so that your body can recover more, so that you can lift the maximum possible weight.

How With the rod on the back and the shoulders of your shoulders at the same time bend the hips and knees to a lower squat Lower as far as possible and keep the weight on the heels and in the middle of the Foot as well as on the chest. Push your elbows forward to activate your lats and prevent your spine from bending.

4 Plank

Sets 3 Time 60sec Rest 60sec

Why ] A heavy squat requires a strong core to keep the upper body upright hold. This movement will build strength and stability for your entire abdominals, lower back, and core muscles.

How Bring your body in a straight line from head to heels and elbows directly under your shoulders. If your hips are too high, the core muscles become tense. If they are too low, it will strain the lower back.

Training 2: Overhead Press

1 Kettlebell Press

Sets 3 Reps 6 on each page Rest 45sec

Why This movement heats your shoulder joints, which are complex and easily injured. The one-sided nature of exercise means that your stabilizing muscles are activated to control your movement.

How Press with your elbow under your wrist and the kettlebell on the back of your hand on the weight. Back to the start under control. Swap the pages after five repetitions.

2 Overhead Press

Sets 5 Reps 5 Rest 2min

Why Why can you push a heavy weight Overhead is a good sign for having a structural integrity in your shoulders and upper spine and a good core strength.

How Start with the rod at the front of your shoulder and grasp it with hands that are only slightly wider than the shoulder – wide apart. Press your buttock muscles together to form a stable base, activate your core and push the weight over your head. Lower control. Lower the bar to just below the chin height to prevent the shoulders from twisting and overstretching.

3 Press

Sets 3 Reps 10 Rest 60sec

] Why This exercise is a great way to tire your shoulders completely after they are no longer able to execute strict press work assignments.

How Start with the ledge on the front of your shoulders and hold it firmly with your hands just wider than shoulder width apart. Bend your knees slightly, then stretch and use the impulse to help push the bar upside down. Lower under control.

4 barbell rollout

Sets 3 Reps 6-8 Rest 60sec

Why Why a good high pressure press? You need to be strong at heart, especially if your arms are above your head. This dynamic movement mimics this position to give you a direct benefit for the abdominal power.

How Start on your knees with your shoulders over the bar and your arms. Build your abdominal muscles and roll out the bar in front of you. Go as far as you can and roll the rod back to the start.

Exercise 3: Deadlift

1 Kettlebell Swing

Sets 3 Repeats 12 Rest 45sec

Why If the Kettlebell Swing is correct is performed, it is more of a hip joint than a squat. Drilling this motion pattern will help you manipulate your hamstrings and maintain good shape during a heavy deadlift.

How Hold the bell in two hands, swing it back between your legs and align it with a hip crack. The key to a good swing is that it hangs from the hips and straightens up so that the hip drive is responsible for moving the weight instead of the arms.

2 Deadlift

Sets 5 Reps 5 Rest 2min

Why The deadlift is probably the most effective full-body strength and muscle building. It also focuses on your back chain – the muscles on the back of your body that are suppressed by many people, but which play a key role in promoting good posture and freedom from injury.

How How to Settle in You grab the pole over your hands, your hands are just a little wider than shoulder width. Begin the movement by loading your thigh muscles and straightening your legs. When the bar is behind your knees, you can sit upright.

3 Romanian deadlifts

Sets 3 Reps 10 Rest 60sec

Why Why your heavy deadlift sets? This is a great way to to develop the strength of the hamstring needed to improve your deadlift. It's technically much easier than deadlifting, so you can walk with difficulty even with tired muscles.

How Hold a barbell with an overhand grip directly in front of your thighs. Hinges on the hips to push the bar forward on the thighs to ensure that the bar stays close to you throughout the lift. Lower until you feel a strong stretch in your thigh muscles and then stretch up and pull your buttock muscles together at the top of the movement.

4 Hip thrust

Sets 3 Reps 10 ] Rest 60sec

Why For a large deadlift, strong gluteal muscles are essential, and this movement aims directly at it.

Like Place your upper back on a bench and hold the dumbbell on your hip. Push your hips up to the ceiling as much as possible while squeezing your glutes. Lower your hips and then repeat.

5 Series

Sets 3 Reps 10 Break 60sec

Why Why? If you have a weak back, this is not a big deadlift, and this movement strengthens your back muscles.

How Hold a pole with an overhand grip and bend at the hips to let the pole hang down at knee level. Pull your elbows back to bring the bar to your belly button, then lower it back to the beginning.


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