What is a full body. Strength training: which is more effective - full body or split training? Sample Full Body Workout Program for Men

Lord of all site and fitness trainer.
Date: 2019-10-29

Goal of the plan: weight loss

Plan objectives:

1. Fat burning
2. Development of general endurance
3. Strengthen the cardiovascular system

Execution Methods: separated

Duration: about 2 months.

Difficulty: (medium)

As the name suggests, this is a full body workout. That is, in each workout you will load the whole body. There will be 6 exercises. And at the end of each workout - cardio for 10 to 20 minutes. I recommend using treadmill or ellipse. Well, in general - what will be free.

I made the plan easy. And it is quite suitable for beginners, and for women who return to training after a break. But if this is your first workout, then the first week do all the exercises for only 2 working sets. By the way, for beginners, I always recommend starting with plans where there are no more than 4 workouts per week. Therefore, if 5 workouts per week is too difficult for you, then you can do one cycle not 7, but 9-10 days. That's also possible. For example: Mon, Wed, Fri, Sun, Tue.

Rest between sets for about 2 minutes. It can be a little less or a little more (depending on the severity of the approach and the exercise itself). Together with a warm-up and a cool-down, each workout should take 60 to 80 minutes. If less than 60 - increase the weight. If more than 80 - reduce the weight.

The numbers next to each exercise are approaches (3) and repetitions (12-20). If you are a beginner, then I advise you to start with 12 - 15 repetitions. But over time, they need to be increased to 20. By the way, only working approaches are indicated, that is, without taking into account the warm-up. But warm-up approaches are not needed in all exercises. Everyone decides for himself in which he needs to do a warm-up approach, and in which he does not.

You need to work on the cardio machine at such a pace that your heart rate is 120 - 140. If you are a beginner, then start with 10 minutes. Then, if there is a desire, then this time can and should be increased. But no more than 20 minutes. You can work on cardio not only monotonously, but also at intervals (sometimes faster, sometimes slower).

Ideally, choose the days of the week so that from training 1 to 5 you have one day of rest. For example: Mon, Tue, Wed, Fri, Sat. Or: Mon, Tue, Thu, Fri, Sat. This is optional, but desirable. Just doing all 5 workouts day after day without rest is pretty hard.

If you're ready to shed some fat, full body training is a great starting point. Here are three cool programs from which you can choose! Go!

Ready to clean excess fat and dry out? Fullbody training is a great starting point. Here are three cool programs to choose from!

Full body workouts are the best bet for those looking for intense fat loss. They allow you to train more often, and you still have enough time for.

Since you will have to cut calories during weight loss, internal reserves for recovery will also be limited. For this reason, it is extremely important to keep track of the total amount of training load. If your workouts are based on in large numbers approaches, it will be more difficult for you to recuperate before the next session.

Many people find it difficult to put together a good full body workout for weight loss, especially if there are other types of loads in the training cycle, such as cardio and exercise. outdoors. Since every full body workout works all muscle groups at once, you have to consider what type of training is planned for the next day so as not to deprive yourself of a 48-hour recovery period.

We offer three options for full body cutting workouts from which you can choose.

1. Low volume training, basic exercises

Reduced volume training aimed at maintaining muscle mass without significantly depleting glycogen stores.

If you comply, this is the best option, because you do not have to deplete the energy reserves of the muscles. Please note that during cutting, it is important to take into account all the nuances of the diet and adjust your workouts to it. As a result, diet has a significant impact on the entire training program.

In the first type of training, the main goal is to maintain the working weights that you used before so as not to lose strength. Note that after the workout you won't see the impressive "muscle pump" because it's built on fewer sets and reps. Moreover, on a low-carb diet, do not be surprised that the muscles will lose some volume as a result of all factors.

There are physiological reasons for such changes, but they do not affect the effectiveness of the program, so you don’t have to worry too much about this.

Workout A

Workout B

Alternate these workouts by doing them two or three times a week (use A-B-A order, B-A-B, A-B-A and so on). Because you work through each muscle group once every five days, the frequency of training should be sufficient to achieve good results while maintaining lean muscle mass.

2. Devastating full body workout

The second type of full body training for weight loss is aimed at the complete depletion of muscle glycogen stores. With reasonable episodic use, they are effective because they really boost the activity of lipolytic enzymes and accelerate progress.

Typically, these fat-burning workouts are used in conjunction with carbohydrate alternation to completely remove carbohydrate stores from the body. Then, when you eat carbohydrate-rich foods immediately after a debilitating workout, your muscles greedily suck up those. This approach is more beneficial than simple refeeds or cheat meals without debilitating workouts.

When doing this program, remember to reduce the working weights, because the number of repetitions will increase.

In most cases, one debilitating workout per week, or even less, is enough. Her main goal is to accelerate progress in the drying training course.

When doing this program, remember to reduce the working weights, because the number of repetitions will increase. And try to shorten your rest periods to maximize your metabolic response.

A devastating fullbody workout

Also note that a third approach may be needed for certain dietary patterns and degrees of calorie and carbohydrate deficit. As a rule, it is better to perform exercises in style circuit training, that is, do the first approach to one and immediately move on to the next. Having completely completed the first circle, return to the beginning and proceed to the second approach, and if necessary, to the third.

3. Short timed workout

And for a snack, the last version of the full-body cutting workout is ideal for those who are pressed for time and who need to complete the workout as quickly as possible and go about their business.

short but intense training during weight loss they give a good effect, since they do not deplete the muscles by full program and allow faster recovery low calorie diet. Also, since we often spend a lot of time on cardio when cutting, condensed workouts help to fit into a busy schedule, especially if you can only work out three or four times a week.

On drying, short but intense workouts give a good effect.

If you do the following program at least 2 times a week, you will have time to once again look into the gym and do cardio training.

Keep in mind that this full body workout won't burn a ton of calories, and it's not the most efficient in terms of energy expenditure per exercise. Those who use this type of training need to be very careful about their diet and create a sufficient calorie deficit, which triggers fat burning mechanisms.

Short timed workout

So, you have three different options for fat burning workouts. Do one of them 3 times a week, when you once again want to dry. In combination with a good diet, they will help you achieve outstanding results!

There is a huge amount with which you can pump yourself up beautiful body or increase your strength performance to unprecedented heights. Recently, we analyzed one of the best training splits that currently exists -. But most of the programs will be useful mainly to more advanced athletes who have already reached a certain level of development.

If you are just starting out in gym or return to training after long break, and perhaps you are exercising but not seeing any progress in your training and appearance, then you should try the training program Fullbody (Full Body), this is one of the most effective programs for building muscle mass and increasing strength in a very short time.

In this article, I will explain to you why Fullbody workouts are so effective, give you a great starter Fullbody program, and explain how you can get the most out of your workouts.

What is Full Body Workout?

As the name of this training program, Fullbody is a program aimed at working out all the major muscle groups of the body in one workout. You can do one exercise for each part of your body (legs, arms, chest, back, delts, core), or whatever is more reasonable, and where I urge you to start, I do only 3 or 4 exercises per workout that involve all major muscle groups.

To compose for real effective program Full body, you need to focus on heavy, basic exercises, such as different kinds squats, leg presses, barbell presses at various angles, deadlifts, pull-ups, dips, etc. You should combine these exercises so that each muscle group receives enough load during the workout.

You can make yourself one set of exercises for a Fullbody workout and do it 3 times a week for each workout (this, unfortunately, can lead to underrecovery sooner or later), or you can make 2 or even 3 sets of exercises that you will do on one week, no matter what you choose, your whole body will be worked out 3 times a week. I recommend that you stop at 2 sets of exercises, which should be alternated one after another, so in one week we get workouts for A-B-A scheme, next week it will turn out B-A-B.

Why Full Body?

Fullbody training allows you to work each part of your body more often, while maintaining the optimal frequency of training per week. As practice shows, this scheme is ideal for beginners and athletes with not very big training experience, allowing them to progress in terms of strength and successfully build muscle mass.

Beginning athletes are able to progress in almost every workout, which is why Fullbody is the perfect choice for them, because their working weights are not so large that they cannot fully recover from workout to workout. It makes no sense for them to rest for 3-5 days between working large groups muscles, and more frequent workouts will allow you to move very quickly through working weights, hone your exercise technique and neuromuscular connections.

The use of basic, multi-joint exercises in Fullbody training allows beginners to get a very strong metabolic and hormonal response from their body. It also allows you to reduce the number of exercises in training and the time spent in the gym without losing efficiency, because everyone knows that it is “BASE” that grows muscle mass and strength best of all.

So, if you are a beginner bump, then forget about the bro-split (chest-biceps, back-triceps, legs-shoulders, etc.), train the whole body in every workout, it will be ten times more effective, of course, if you will do everything right.

Full Body Example Workout Program

Here is a great Fullbody workout program. Don't be fooled by the simplicity of this program, often the simplest things are the most effective. Just give it a try, and I assure you that you will be very pleased with the results achieved, both in strength and in muscle growth.

Workout A

Barbell Squats 3x6-8
Bench press 3x6-8
Bent over row 3x6-8

Workout B

Deadlift 2x5
Army press 3x6-8
Pull-ups wide grip 3x6-8

I only listed working sets and reps, don't forget to do warm-up sets to minimize the risk of injury, I suggest doing one set with 60% of the working weight of the barbell and 1 set with 80%, in principle, this will be enough to prepare your body to the workout.

For starters, these exercises are enough for you, after you hone your technique in them, lift your working weights and make noticeable progress, I advise you to add to the program individual exercises on the arms and deltas, such as lifting the barbell for biceps, swinging dumbbells to the sides, french press etc., this will allow you to develop a more harmonious body.

If you have any contraindications to doing the exercises above, you can change them to similar basic movements, but with less stress on the spine, for example, squats can be replaced with leg presses, deadlift for hyperextension with extra weight or the safer Romanian deadlift, bent-over dumbbell row, or chest T-bar row. The main thing is to keep the principle of working out the whole body in one workout.

In the video below, you can see examples of exercises from which you can build your Fullbody workout:

Useful information on Fullbody workouts(full body)

Load progression: start training with small weights, don’t throw on so much at once that you almost crap yourself. Learn the technique of doing exercises, try to do in each approach the upper number of repetitions from the range that is written above, as soon as you have done the specified number of repetitions in all working approaches, throw weight on the bar, only progression by working weights will allow you to build muscle mass naturally. Add about 2.5 kg each to the working weights for the upper body and 5 kg for the legs and deadlifts. Start with the lowest number of repetitions and add repetitions to the upper limit in the following workouts.

Stagnation in training: sooner or later you will get stuck on some kind of working weight, you should not beat your head against the wall, trying to take it from workout to workout, give yourself 3 attempts, if it didn’t work out, then you just need to roll back your working weights by 10-15% back and start progressing again, I assure you that when you reach the weight at which you stalled last time, you will be able to overcome it. Unfortunately, this practice will only work up to a certain level, then you will have to include more complex mechanisms in training to overcome the plateau.

Nutrition: Do not forget to eat well and balanced, because nutrition is 50% of success in bodybuilding.

Recovery: good sleep and leisure help you keep nervous system intact and avoid the state of overtraining.

After some time, you will realize that the load that falls on you during the Fullbody workout is too big, your working weights have become too large to work on the whole body in every workout. If you feel that you have reached this point, I advise you to switch to other training programs, such as a split.

I hope now you understand why Fullbody is a great choice for a beginner. By the way, this program is not only suitable for beginners, experienced athletes can also successfully include Fullbody training in their annual mesocycles, depending on the training stage.

The Fullbody training program is well suited for beginners. Fullbody involves working out the whole body in one session. This allows you to pump one muscle group 2-3 times a week.

For professionals, such a program is not very suitable. muscles do not have time to recover, but for beginners this is just right. A beginner does not have large muscles, so the body of beginners copes with stress and develops.

Monday

Bench Press horizontal bench 4 sets 12-10-8-6 reps
Pull-ups 3 sets 10-8-6 reps
Leg extension in the simulator 3 sets 12-10-8 reps
Lateral dumbbell swings 3 sets 12-10-8 reps
Pulldowns on the block down 3 sets 12-10-8 reps
Barbell Curl 3 sets 10-8-6 reps
Twisting on incline bench 3 sets 20-15-10 reps

Wednesday

Deadlift 4 sets 12-10-8-6 reps
Incline Dumbbell Press 3 sets 10-8-6 reps
Leg Curl 3 sets 12-10-8 reps
Lateral dumbbell swings 3 sets 12-10-8 reps
Bench press narrow grip 3 sets 10-8-6 reps
Scott Bench Curl 3 sets 12-10-8 reps
Hanging leg raises 3 sets to failure

Notes: If you have spinal problems, do bent over rows instead of deadlifts.

Barbell Squats 4 sets 12-10-8-6 reps
Push-ups on uneven bars 3 sets 10-8-6 reps
thrust upper block per head 3 sets 10-8-6 reps
Barbell or dumbbell bench press 3 sets of 10-8-6 reps
Standing French Press 3 sets 12-10-8 reps
Barbell curl for biceps reverse grip 3 sets 12-10-8 reps
Sitting or standing calf raises 3 sets of 20-15-10 reps

Basic option for beginners

Mon, Wed, Fri

Barbell Squats 2-3 sets 8-12 reps
Bench press 2-3 sets 8-12 reps
Pull-ups on the bar 2-3 sets 8-15 reps
Dips 2-3 sets 8-15 reps
Crunches 3 sets 20-25 reps

Notes: If you have back problems, do leg presses instead of squats. You can also replace pull-ups with rows if you can't do the required number of reps on the bar. Push-ups on the uneven bars can be replaced with a bench press with a narrow grip.

Mon, Wed, Fri

Barbell Squats 3-4 sets 8-10 reps
Bench press 3-4 sets 8-10 reps
Deadlift 3 sets 8-10 reps
Bent Over Row 3 sets 8-10 reps
Standing Barbell Press 3-4 sets 8-10 reps
Barbell curls 3 sets 8-12 reps
French Press 3 sets 8-10 reps

Notes: The number of workouts per week (Mon, Wed, Fri), depending on the recovery capabilities of the body. If you decide to train 2 times a week (Mon and Fri), then both workouts should be hard. If 3 times a week, then Wednesday should be a light workout.

Choose weights so that you do the last repetitions with all your might.

Increasingly, the following situation can be observed: there are more women than men in the gyms. Competent information about the differences between the trainings of ladies and gentlemen cannot be found in the afternoon with fire. Why not correct this misunderstanding in order to make the girls' workouts better?

Fat for a rainy day

Women have far fewer hormones, like testosterone and norepinephrine. They are responsible for aggression. In view of this “limitation”, it is not possible to perform heavy (failure) training. Men, having big amount of these hormones, squeeze out all the juices from the muscle fibers, forcing themselves to overcome unpleasant sensations to the last. A woman not taking steroids stops a few reps before failure. This is due to nature: save "for a rainy day." Further more. Not only women are deprived of testosterone, but also the amount of muscle fibers. This suggests that low-repetitive strength training for girls, beloved by the male half of the population, is completely useless.

Basically, the muscles in women are located in the lower body. The legs and buttocks instantly respond to the load, which cannot be said about pectoral muscles, shoulders, arms, back. Due to the fact that women have critical days, there are not too many nerve endings in the lower abdomen. Thanks to mother nature: in this way, girls do not experience regular pain sensations. However, the press can be trained worse than the male.

Metabolism in women compared to men is much slower. When a woman is carrying a baby, this is very important. Energy costs per kg of weight are less. Less muscle, more fat. The abuse of carbohydrates, like cereals, sweet, quickly finds a place on the sides of the ladies. But the reserves of the "rainy day" are easier to use as energy than it is given to men. This is due to the fact that men react differently to insulin. Carbohydrates are converted into glycogen stored in the muscles. The less muscle, the less it will be absorbed. This seriously affects women's training.

A large role in training is given to the menstrual cycle, because it leaves an imprint on a woman's performance. At the end of menstruation, the girl has a surge of strength (for about two weeks, until the egg matures). The remaining half a month is allotted for ovulation, when the lady has the maximum energy saving mode. Accordingly, first comes power training, and for the remaining two weeks, a light load is preferred. Legs and abs are not involved at all.

Fat burning processes actively occur in a woman from a long (from half an hour to fifty minutes) training. At the same time, the load is low-intensity. The emphasis is on this, because usually women do not want to build muscle, but get rid of fed up fat.

In order to achieve maximum effect, girls should pay attention to micro-pereodization. Thus, the first two weeks after the end of menstruation stop the choice on hard training. Another half of the month takes place in light mode, but physical activity is high volume. This means that the number of approaches and repetitions is large. Don't neglect carbohydrates in your diet. Everything has its measure. Long-term exercise, which has a low intensity, allows you to burn fat better than it happens in men. The fact is that fat goes as energy when needed.

You do not need to pay much attention to the training of the lower half of the body, because these muscles will quickly respond to the load. The top of women is much less responsive. Be sure to pay attention to him.

Big muscles - do not threaten

The fair sex, who express fears, not wanting to acquire big muscles, worry in vain. As it was said, ladies have a deficiency in the content of male hormones in the blood. That is why, a priori, female muscles do not develop, being in a state of anabolism. And especially when dieting.

Training program

IN women's training no room for split. Give preference to training the whole body at a time. For example, as an example, let's take one workout designed by the famous trainer Denis Borisov specifically for girls.

lying twisting (6 x max);
barbell squats (5 x 15);
thrust vertical block(6 x 15);
narrow grip bench press (6 x 15);
barbell pull to the chin (6 x 15).

Rest between sets is half a minute. If you can, even less is better to achieve maximum efficiency. The workout will take approximately one hour. If it’s hard for you, you can reduce the weight of the shells and increase the rest between sets to two minutes. Basic exercises allow you to use several muscle groups at once in order to save time, achieving results. Over time, do deuces: twisting and lifting legs without pause, squats, coupled with deadlifts on straight legs. The thrust of the vertical block and the horizontal block alternate. The close grip bench press goes hand in hand with dumbbell curls, and the chin row goes hand in hand with dumbbell side swings. During or immediately after your period, you can do four sets of 20 reps as follows: vertical block pull, close grip bench press, barbell chin row, cardio for an hour (slowly). Cut back on carbohydrates.

Before heading to gym Be sure to find motivation. This is the same kind fairy that helps to quickly achieve the desired results. And this is especially pronounced in girls (thank you, old man Darwin). Today, when, like many years ago, natural selection rules, appearance allows us to judge the health of the “female”. This is what women are guided by when they set out to tidy up their appearance.