Full Body Home and Park Workout 19.11.2019

First published at 14:09 UTC on June 9th, 2021.

Hi, I recorded these videos last in November 2020. It's just a week-long set of exercises for a wide range of muscles using compound exercises, wich is most recommended for beginners and intermediary bodybuilders that are hard gainers. This helps not to spend so much time doing exercises, so it is good for saving time and is effective. Especially for those who have more busy lives and want to increase or maintain their fitness level.

My metabolism is super fast, and im one of the hardest gainers ever, lol. So i have to workout much more than a easy gainer. And because my predominant muscle fibers are Fast Twitch Type 2, i have a hard time gaining, my muscles are explosive but get tired a little faster, and that means i need more time for recovery, usually 48/72 hours, but i always do the 72h rest between each body part session, as long as i push it hard on the muscles in each session, (Update 06.09.2021 - "with 4 to 6 sets, 12 to 16 resp each set).

I follow a flexy vegan type of nutrition. My body is usually in shape, even if i dont workout much, i just need to keep a moderately active life. But i do workout because i want to increase muscle mass and it also makes me feel good and healthier.

☆☆☆☆☆☆ (Update 06.09.2021 - These days i been working out on a monday for example i do exercises that need morr the biceps. Been doing mote calisthenics. Chin up back of the hands facing front - 4 to 6 srts 10 resps for 4 sets, and then 8 or whatever i can push.

Lat rows focusing more on the rear delts and the supra spinatus muscles, since my shoulders need some good pump up - 3 sets each arm, 16 to 12 reps. But usually i cam do 16 reps on all sets. O just chose weights that are not so heavy to allow me to do it. My focus is not strength mainly, im looking to increase ny muscle mass.

Then i workout the trapezius doing some shoulder shrugs - 6 sets, 16 to 12 reps, making sure i can do.as many possible pushing as much as i can the concentric and eccentric movements, to worn up the muscle very good.

The above exercises is a upper body session.

My rest times used to be 1.30 min between sets, and 48 hours between sessions. These days i been resting 3 minutes between sets, and 72 hours between sessions.

Though i keep my nutrition plant based, i did some changes, also in order to test if i will have faster gains if i dont apply so many restrictions to my diet. And since im a hard gainer, i have to be very conscious regarding this part. Im including animal products, mainly milk, eggs and whey protein. Then if i catch fish, or if a family or friend cooks it and invites me, i dont say no, same with chicken. Though if im craving something i go for it. Regarding animal consumption, i always do a ritual of energy transfer (similar to thanks prayer), and i do prefer to catch the animals or buy from a hunter,. My life is in woods and by the sea.) Update 06.09.2021 ☆☆☆☆☆☆

Hope the viewers like it, can take some ideas, and that it helps on a positive healthy progress.

Keep having fun, keep enjoying life and keep healthy.

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