OK let me ask you a question: have you ever started a new workout that you saw on Internet or write it yourself to soon find yourself tired all the time , your performance in the gym start to drop and you start to feel a lack of motivation toward training but you kept grinding on it because you think that the plan is bad ass and hardcore and it will give you the results you are after , I mean it make sense after all you are busting your ass day in and day out grinding through the workouts like a spartan warrior. Sad news is after a while you get even more tired but you achieved no results and now you are confused , what is wrong ? Why it didn’t work? The answer my friend is the lack of proper structure and periodization, in simple English it means you were following the wrong split that didn’t allow enough recovery for individual muscle groups or caused too much stress on your central nervous system.
When it comes to building muscles , one of the most important things to get right is your workout splits, you need a proper program design that will allow recovery and progress and usually most program on the Internet doesn’t fail to bring that , it is the individual modification that people add by themselves that will cause those issues. So in this series we will run over the main muscle building splits , their pros and their limits so you are able to pick the right split for yourself , also we will provide you with simple workout routines from each split so you are able to put them in action.
The Full Body Split
The oldest split ever used by strength athletes and not so long ago before the bro split routines it was the norm between bodybuilding and fitness competitors , Steve reeves used it , Arnold used it in his beginnings and some bodybuilding legends like Leroy Colbert never trained in another way, and if you wonder if he it get him buff and ripped just check the picture below.
However kids this days overlooked full body splits and they were labled as “beginner’s split” , heck even beginners ditched them and start right away with the body parts split and that is too bad because full body workouts work exceptionally well.
OK, first for those of you who don’t know what a full body workout split is, it is split where you are going to work your entire body in one session usually 3 times per week allowing one day of rest in between. And while it is not attractive full body splits offers huge benefits so let’s list the pro’s and con’s of this split may be you change your mind about it :
Pros
-high training frequency: the new researches literature is all showing that for maximum growth a muscle must at least be hitted twice a week, with full body training you hit each muscle 3 times per week which is especially good for bringing weak body parts
-time efficiency: not everyone has the privilege of being able to hit the gym daily so a great way to still make gains for busy people is to train with full body splits.
-greater fat loss : this one actually make lots of sense and now is backed up by new researches from university of new zeland where they found that individuals who did full body training lost more bodyfat than those who did split routines[1] , the reason behind that is gene alteration as they concluded and here is what bodybuilding expert Mr Jim Stoppani said about that topic “whole-body training instigates gene activity to keep metabolic processes revved up in every single muscle, an effect that lasts all day long. Your body essentially burns more fat and carbs for fuel throughout the day with whole-body training.” and if you don’t know the man he is some real big shot in the bodybuilding and fitness industry so you better believe it before planning 3 weekly arms workouts in your next cut. And even without the gene geeky side of things it really make sense because working your whole body at once will surely burn more calories and raise the metabolism more than a bodypart workout.
-greater strength gains among experienced trainees which is literally the opposite of what most people believe because even fitness experts label full body workouts as beginner’s workouts . But it turns out that higher frequency it even more suitable for experienced lifters trying to get stronger because of constant central nervous system activation and the firing of the neuro motors pathways , and that remind me of the fact that back in the 90s the Russian Olympic lifting team trained the same lifts multiple times a day and we all can agree that they had some of the most strong athletes back then.
-better for athletic performance: yes that is right if you are an athlete don’t ever use a bodyparts split because it will only decrease your performance. Full body workouts on the other hand works every muscle in the body at the same time which make the body work as a whole unit instead of one limb at a time which is important if you are an athlete, you need to use every last bit of your strength in every action not just your biceps supination ability .
Cons
Okey okey , did I just seemed like I has a thing against body part splits , well I don’t or may be whatever let’s now talk about the less pleasant facts about full body training:
-not enough volume for individual muscle groups : while you can hit each muscle group during full body workouts you cant hit them all with enough volume unless you are planning to train for 6 hours which you shouldn’t do by the way.
- less pump : seriously , is that even bad , yes it is because recent researches are inducating a big correlation between muscle pump and muscle gain. With full body workouts however it is hard to keep the blood flowing to one area which will not enable you to achieve a significant pump.
In the next blog , I am going to provide you guys with some full body workouts that will help you reach your goals if it is strength gain , muscle gain or fat loss so stay tuned.
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