The full-body routine I propose, however, saves time in the gym, requires maximal muscle contraction by employing heavy weights, allows for full recovery so you can grow and train at a high intensity, and prevents muscle loss by avoiding the overtraining trap. In fact, you can expect big gains when you perform this program to the letter. That s why I suggest using basic, heavy exercises that enable you to lift the most weight. For chest, do the bench press and incline bench press. All these movements allow you to move heavy weights and overload the muscles.
Isolation exercises that emphasize specific muscle groups aren t particularly necessary.
In designing your full-body workout, keep in mind how resistance training affects your natural anabolic and androgenic steroid levels. Maximizing your GH output is important this hormone initiates fat breakdown, spares muscle glycogen and helps rebuild muscle tissue by increasing amino-acid uptake into muscles. Testosterone, of course, exerts a direct anabolic effect on muscle fibers, whether male or female. Just ask Dorian Yates, six-time Mr. Olympia. He s an advocate of quality, not quantity, and says he works up to one or two maximal-effort sets per exercise.