\n<\/p>\n
Any mother knows the changes her body undergoes after conceiving a child. And if you\u2019re a woman who lifts<\/a> too, you know it takes time to build your body back up to where it was before giving birth. <\/span>International Natural Bodybuilding Association (INBA)\/Professional Natural Bodybuilding Association (PNBA)<\/span><\/a> Bikini Divas natural bodybuilder <\/span>Nicole Joy\u00a0<\/b>switched to full body workouts postpartum. She recently gave birth to her newborn son, who is seven months of age as of February 2022.\u00a0<\/span><\/p>\n Nicole Joy is a Bikini athlete and 3x Natural Olympia<\/a> champion.\u00a0<\/span><\/p>\n In an Instagram (IG) post on October 4, 2021, Joy stated:<\/span><\/p>\n \u201cI\u2019m no where near as strong as I once was. Not even at my starting weight. Post partem 2 months now. And slowly building my strength back up. I feel like it\u2019s just as hard on the pride as it was on my body today.\u201d<\/span><\/p>\n<\/blockquote>\n Since then, Joy has shifted gears from building strength to focusing on mobility<\/a> and maintaining her strength. Joy said:<\/span><\/p>\n \u201cI\u2019m not lifting as heavy as I used to but when the time is right I\u2019ll get back to that. Creating and birthing life takes so much energy that trying to pick up where I left off is just not going to happen.\u201d<\/span><\/p>\n<\/blockquote>\n Nicole Joy plans to continue doing full body workouts until she regains her strength and stamina.\u00a0<\/span><\/p>\n Below is the full body workout Nicole Joy uploaded to IG.\u00a0<\/span><\/p>\n You can see Nicole Joy\u2019s full IG post and workout clip below.\u00a0<\/span><\/p>\n Full body workouts may not seem as effective as split routines, but they can be, depending on your goal. Typically, full body workouts are best for giving you flexibility with your schedule since you\u2019re working your entire body in one training session (opposed to splitting up your muscles into different days). But they\u2019re also great for reaching your fitness goals. You\u2019ll <\/span>burn more calories<\/span><\/a> from full body workouts than split routines (splitting muscle groups into different days) since you\u2019re working more muscles.\u00a0<\/span><\/p>\n Although to <\/span>prevent overtraining<\/span><\/a> and save time, you usually won\u2019t do any more than 1-2 exercises per muscle group with full body workouts, which is why split training is superior for most bodybuilders. That\u2019s because split routines allow bodybuilders to do more volume via completing more reps, sets, and exercises for a muscle group since you\u2019re only focusing on targeting one or two muscle groups.\u00a0<\/span><\/p>\n However, some bodybuilders do full body workouts regularly, and in the golden age of bodybuilding (the 1950s and \u201860s), many bodybuilders did full body workouts, including <\/span>Leroy Colbert<\/span><\/a> and <\/span>Vince Gironda<\/span><\/a>. If you do enough volume per workout, they can effectively progress bodybuilders. Just make sure you get <\/span>plenty of rest between workouts<\/span><\/a> to prevent overtraining.\u00a0<\/span><\/p>\n Nicole Joy knows that certain supplements are essential for aiding workouts, especially postpartum. She takes <\/span>glutamine<\/span><\/a> to help with post-workout recovery, <\/span>branch chain amino acids (BCAAs)<\/span><\/a> to keep her muscles hydrated, a <\/span>pre-workout for energy<\/span><\/a> during workouts, and a<\/span> protein shake after training to build muscle<\/span><\/a>.\u00a0<\/span><\/p>\n Follow us on <\/span>Instagram<\/span><\/a>, <\/span>Facebook<\/span><\/a>, and <\/span>Twitter<\/span><\/a> for more workouts from natural bodybuilders!<\/span><\/p>\n<\/div>\n\n
\n
Nicole Joy\u2019s Full Body Workout Postpartum<\/b><\/h3>\n
\n<\/blockquote>\n
Full Body Workouts\u00a0<\/b><\/h3>\n
Supplements<\/b><\/h3>\n