Getting the most out of your gym time is key to sticking to a strength training routine. That's whyperforming a full body workout是训练这样的常用方法。不仅锻炼让你在每次训练时打每一个肌肉群的这种方法，但如果做一个回路式的锻炼，你也提高你的心脏率这给你的心血管系统的一个很好的推动。
小费
执行一个完整的身体力量训练锻炼，每天不允许有充足的休息和恢复。你需要为目标的相同肌肉群会话之间至少休息一天。相反，每天锻炼，目的是为每周三天休息一天的会议之间。
全身锻炼的频率
按照国力和空调协会（NSCA），安排足够的恢复到你的力量训练计划是关键。这就是为什么NSCA建议服用抗阻训练训练之间至少有一天，当你训练相同的肌肉群。考虑到这一点，做一个完整的身体锻炼，每天是不是您的最佳利益。
相反，每天举重时，NSCA准则状态初学者应该瞄准two to three days each week of resistance training workouts涉及所有主要的肌肉群。进行为期3天的时间表，可考虑做一个full body workouton Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. If you're starting with two days, a Tuesday and Thursday schedule works well
虽然在一个会话训练的主要肌肉群是健身各级有益，对NSCA说人具有中级和高级阻力训练的水平可能需要增加的天数，他们力量训练三到四，五，因此，可能受益更多from a split routine利差四个或更多的锻炼超过一周。这导致一些背到后面的训练日，但有针对性的在那些日子里的肌肉是不同的，因此仍有足够的休息时间，每一个肌肉群。
Read more:多长时间你应该花时间从健身房吗?
Why You Need Rest
If some exercise is good, then more must be better, right? While the excitement and enthusiasm to improve your health might be the motivation that gets you to the gym, targeting the相同肌肉群过于频繁可能会导致不良的结果。
“工作出你的身体在同一地区每天都让你处于一个风险更大的伤害，并减少了生理上的好处是锻炼可提供的数量，”Dr. Alex Tauberg, DC, CSCS, CCSP®, EMR, a chiropractor and strength coach at Tauberg Chiropractic & Rehabilitation, tells LIVESTRONG.
像NSCA准则，Tauberg还说你身体需要至少一天的时间修复从以力量训练锻炼的下一个锻炼的准备。而一个完整的身体锻炼，每周四天是可行的，他说力量训练三天可能更适合大多数人。
这些建议是由2017年的研究综述发表在进一步支持应用生理学杂志that summarizes the importance of resting between resistance training sessions that target the same muscle groups since the damage from inflammation is at its peak somewhere between 24 and 48 hours.
Training Multiple Muscle Groups
Targeting all of the major muscle groups in one strength training workout requires some thought and planning ahead of time to make sure your routine is balanced and efficient.摩根里斯，理学士，ACE，经过认证的私人教练，告诉LIVESTRONG，最有效的方式做到这些类型的锻炼是通过执行复合动作。“这是一次工作的几个肌肉群和肌肉多关节的动作，”她解释说。
举个例子来说，一个下蹲运动, which works the quadriceps, hamstrings and glutes, or a lunge with a biceps curl. For a well-rounded fitness routine, she recommends including exercises for all angles of the legs, core, biceps, triceps, shoulders and back.
如果通过练习移动几乎没有休息集之间或执行短心阵阵如集之间跳绳，你也会得到你的心脏跳动。这将帮助你满足你每周有氧运动的目标。
但是，如果你渴望较长的有氧课程里斯说，在非阻力训练日增加心肺功能，或前或后，你的锻炼是有效的。然而，她的选择是做对非解禁天心。
With that in mind, you could schedule your week with a resistance training session on Monday, Wednesday and Friday, and cardio sessions on Tuesday, Thursday and Saturday. This still gives you one full day of rest.
Read more:如何开始使用举重
Exercises for Full Body Workout
Most gyms have weight lifting machines that are organized in a circuit so that you can move from one exercise to the next, without having to plan your workout. If your fitness facility has this setup, talk with one of the trainers about the different machines to make sure you are getting a good workout. They often havepre-made strength training circuitsyou can follow that use this equipment.
但是，如果你配重块设计自己的锻炼，埃利奥特厄普顿, a certified personal trainer at Ultimate Performance, tells LIVESTRONG that to get the most from your exercise sessions, you should prioritize the big compound exercises ahead of smaller isolation exercises. "It makes sense to always perform the exercises that require the highest degree of skill, coordination or muscle mass recruitment first in your workouts," he explains.
Key exercises to focus on，厄普顿说，包括硬拉，深蹲，压力机和行，这将给你的最大收益肌纤维招募和能量消耗方面的变化。然后朝着锻炼结束时，你可以针对小肌肉或多个特定领域，如肩膀，手臂，腹部和小腿。
Structuring Your Workouts
There are several ways you can构建一个完整的身体锻炼with weights to make it efficient, effective and intense. One way to accomplish this is to pair exercises into supersets or paired sets. The benefit of working out with this method, says Upton, is that pairing exercises together means you can effectively do double the amount of work in less time during your session.
例如，你可以对上，下肢锻炼在一起，就像是卧推，接着下蹲。“这种运作良好，因为肌肉群之间没有干扰或交叉，所以当一个肌肉群的工作，其他的是休息，”厄普顿说。
另一个好办法针对对抗肌肉群，厄普顿说，是使用激动剂和拮抗剂超集。良好的配对包括针对超集的胸部和背部，股四头肌和腘绳肌或二头肌和三头肌。在您下次锻炼，尝试配对俯卧撑与纬度下拉或锤式弯举三头肌与下推。