Full body training

full body training

As the word “full body” itself says, it is a principle of training in which we do the whole body in one training session.

There are often discussions among exercisers about which training principle is better for achieving certain results. Most often, discussions are held between proponents of split training systems and those who focus on full body programs.

However, it is often true that each principle of training has its advantages and disadvantages and that the real art lies in how to connect certain principles of training, and with perfect periodization to achieve the desired result without suffering any injury. So if you’ve been a fan of split training systems so far and you’ve reached your maximum it might be the right time to try full body training.

As in every principle of training, there are certain variations depending on our goal, so in the full body principle, we can change some variables, primarily the intensity and duration of training depending on whether we want to achieve better endurance, muscle hypertrophy, and reduce reduction subcutaneous fat and the like.

One of the advantages of the full body program is that in every workout we can train all large muscle groups, which leads to greater hormonal stimulation, but also greater exhaustion compared to the classic split system. Due to the great exhaustion after the training, it is important to provide the body with enough time to recover, so that the next training is optimally ready.

Example of full body routine

A: bench press 2×12
B: joints 2x max

C: 2×12 back squat
D: military thrust 2×12

E: triceps thrust from forehead 2×12
F: biceps bend with bar 2×12

G: step with bar 2×12
H: switch 2x max

Pause between sets of 60 seconds and break between exercises for 90 seconds.

bench press

Second example

A: 3×8 forward paddle
B: oblique bench press 3x 8

C: 3×8 front squat
D: lateral detachment with 3×8 dumbbells

E: kick back 3×8
F: biceps bend with EZ bar 3×8

G: step forward with 3×8 dumbbells

Pause between sets of 90 seconds, between exercises 120 seconds.

Third example

A: sumo squat 3×10
B: push-ups on a flat bench 3x 10

C: deadlift on straight legs 3×10
D: military thrust 3×10

E: triceps thrust from forehead 2×10
F: hammer fold with dumbbells 2×10

Pause between sets of 90 seconds, between exercises 120 seconds.

This is one of the examples of full body training, and various variations are possible. Exercises can also be combined in super series in the order listed, A and B, C and D and so on.

The second variation refers to the duration of the break, so more experienced exercisers can reduce the duration of the break between sets, ie between exercises.

Further variations are possible during the concentric or eccentric phase of the movement, e.g. 2 0 2, 4 0 4, etc. Each workout can be done in the style of circuit training, which is especially suitable for those who want to burn more calories during training.

Finally, I would like to emphasize that this system is intended for more experienced exercisers and not beginners.

If you are a beginner, it’s better to work with a personal trainer.

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