Are you sorely short of time? Scott Matheson will show you how to quickly work all major muscle groups in an ultra-intense full body workout.

Author: Bill Geiger

We all would love to have a couple of hours a day for in-depth strength training, but for many this is an unattainable dream. However, lack of time does not mean that you have to put up with mediocre training results. Performix athlete Scott Matheson designed this program for those who work out at home or want to do strength training in the gym without the risk of missing a business meeting or lecture at university.

“This workout consists of nine exercises that target major muscle groups,” explains Matheson. – Four of these exercises; they load the muscles much more efficiently than. Multi-joint movements such as squats, dumbbell bench presses, pull-ups and military presses allow you to use more working weights than single-joint exercises, which ultimately bode well for both muscle development and calorie expenditure. ”

Matheson uses the principle of combining exercises into groups called trisets. In a superset, you do two exercises in a row with no rest in between. In a triset, in a similar style, perform three exercises at once. “By using the same equipment, you shorten the duration of your training session and at the same time increase your heart rate,” he says.

To determine your working weights, Matheson recommends choosing a weight with which you can complete 10, but not 11, reps. If the figure deviates from the target, make the necessary adjustments.

You will repeat each superset and triset twice, resting for 1-2 minutes only after the entire round is completely completed.

“Of course, you can put more plates on the bar and / or increase the number of reps, but this requires the sacrifice of technique, which not only reduces the load on the target muscles, but also increases the risk of injury,” he adds. If you do not know how to correctly perform a particular exercise, watch the training video and read the step-by-step instructions.

Fulbody workout

Considering that we have a program with a small training volume, it is better to do it several times a week.

Scott’s tips and tricks for each exercise will help you get the most out of your workout:

Dumbbell Bench Press

“Lower the dumbbells just below the point where your elbows bend at right angles, and then press up until your arms are fully extended.”

Pull ups

“Try to raise your chin over the bar and lower yourself until your arms are fully extended. If it’s too hard for you to do 10 reps, use a rubber band or pull up in a gravitron. “

Barbell press instead of roller

“Kneeling, roll the bar straight in front of you; the further you roll it, the more difficult it will be to complete the exercise. Keep your abs tense throughout the movement. “

Army press with dumbbells

“From a standing position, lift the dumbbells up until your arms are fully extended. Do not lower the apparatus below the position in which the elbows are bent at an angle of just under 90 degrees. “

Raising arms to the sides

“To get this isolation exercise for the middle deltas to work, you have to keep your elbows in a slightly bent position and hold that position throughout the set.”

French bench press

“Keep your upper arm strictly perpendicular to your torso so that movement occurs only in the elbow joints. This will increase focus on the triceps. “

Barbell Curl

“As with the French bench press, you need to firmly lock your elbows. If you want to significantly increase the effectiveness of this single-joint movement, your elbows must be pressed to the sides at all times. “

Squat

“Doing squats effectively requires you to keep your back straight and your core muscles tense. Generate force from your heels when lifting. “

Rise on toes

Stand on a pancake or step platform to fully stretch your calves. Do not spring at the bottom. Climb as high as possible, leaning on the pads of your toes. “

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