6 Strength Exercises that Engage You Whole Body

For some people, a workout consisting less of cardio training and more of strength training is suitable.

Strength training is one of two essential components to muscle growth. I discuss the other component, nutrition, here.

Here are four aspects of strength training to consider so that you don't waste your time in the gym:

1. Form 

Avoid going to the gym and wasting your time with activities like wrist curls or any activity that target only a very specific muscle group, and instead to pursue exercises that engage multiple muscles groups at once.

2. Sets

Increase the number of sets and decrease the number of repetitions if you want to gain large muscle mass. Decrease the number of sets and increase the number of repetitions if you want to maintain lean muscle mass. 

3. Repetition  

Avoid going to the gym and spending hours crushing your muscles and struggling through final repetitions, and instead to spend a maximum of an hour on a handful of routines and focus on activating the fast twitch muscle fibers through brisk repetitions.

4. Rest

Always give your body 48 hours to rest and recover. That means you should perform full body workouts only once every other day that way your muscles can regrow. 

Here are six exercises that engage the full body:

1. Barbell Squat

Perform 4 sets of 10 repetitions 

2. Barbell Press

Perform 3 sets of 10 repetitions 

3. Chin up

Perform 3 sets and max repetitions

4. Overhead Press

Perform 4 sets of 10 repetitions

5. Barbell curl

Perform 3 sets of 10 repetitions

6. Sit up

Perform 4 sets and max repetitions