There are a many ways to learn weight training, but if you had to choose just one key method, it would be the "full body" approach. The full body workout is a method that involves exercising all the muscle chains in a single training session, unlike the so-called "isolation" methods that are based on exercising a specific muscle with more precision.
1. Full Body, The Partner Of Choice For Bodybuilding At Home
If you mainly practise at home, the full body workout is the ideal training programme because it requires very little equipment and yields extremely good results. By choosing a machine like the Home Gym Compact Domyos for example, you will be able to exercise the upper body as well as the legs; then add a touch of ab training to the body-weight training and you get a full session that requires relatively little equipment, which is perfect if you do not have a lot of space.
In order to optimise your investment over time, it is advisable to opt for a machine with weights that can be progressively increased like the Domyos Home Gym Compact which is designed for experienced users as well as beginners; also ideal if sportsmen and women of different levels with a variety of objectives are using it in your home.
Given that the weights are integrated in the machine, you do not have to handle the weights before carrying out the exercise; the adjustment for moving the weight is done quickly and easily, ideally when you start exercising. This makes exercising at home safe.
2. What Format To Put Into Practice?
As with any workout, start your session by warming up your joints using your bodyweight, followed by some light loads on the exercises concerned before starting your full-blown training session.
Seated shoulder press: 4 sets of 12 repetitions - Pecs
Pull-downs: 4 sets of 12 repetitions - Back muscles
Leg extensions: 4 sets of 12 repetitions - Thighs
Plank exercise on the floor: 3 sets of 1 minute - Abs
The workload is progressive: start with a workload that you cope with and then increase it during the course of the sessions, while always keeping good control of the movements.
For best results, this type of session should be done 3 times a week.
3. What About Isolation Training In All This?
As we saw earlier, "full body" training has the advantage of exercising different muscle chains, i.e. it uses many muscles with each exercise, even if this use is indirect. However, the "isolation" method also makes it possible to exercise one area by itself.
Here is an example for someone seeking to focus on developing their arms at home using the Domyos Home Gym Compact:
Seated shoulder press or Butterfly: 4 sets of 12 repetitions - Pecs, shoulders, triceps.
Pull-downs: 4 sets of 12 repetitions - Back muscles, biceps.
Triceps pull-down: 4 sets of 12 repetitions - Shoulders, triceps.
Rope biceps curl: 3 sets of 10 repetitions - Biceps.
Check out the HG (Home Gym) COMPACT
At Decathlon, our goal with the weight and cross training products of the Domyos range is to make physical preparation available to the widest possible audience. We want you to feel the benefits and the pleasure of being in shape, in good health and feeling good in body and mind! We design and make beautiful simple, fun, innovative and high-tech products for everyone, from the beginner to the fitness enthusiast. We are passionate about: creating products, high-quality services with the best price-quality ratio.