Fullbody workout for those who are busy

Lacking time? Scott Matheson will show you how to hit all the major muscle groups quickly in a super intense full body workout.

Author: Bill Geiger

We all would love to have a couple of free hours a day for a thorough 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 developed 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 the university.

“This workout consists of nine exercises that work the major muscle groups,” explains Matheson. - Four of these exercises are multi-joint; they load the muscles much more effectively than isolating ones. Multi-joint movements such as the squat, dumbbell bench press, pull-ups, and military press allow you to use more weight than single-joint exercises, which ultimately promises benefits in terms of both muscle development and calorie expenditure.”

Matheson uses the principle of combining exercises into groups called supersets and 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 weights, you shorten your training session and increase your heart rate at the same time,” he says.

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

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

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