Workout splits are one of the main variables that will dictate your success or failure in your strength training journey. In this article, we will specifically discuss the full body split.
The Importance Of Choosing The Right Split
Now you might be wondering why is choosing the right training split is so important. OK, let me ask you a question: have you ever started a new workout that you saw on the Internet or write it yourself to soon find yourself tired all the time. Your performance in the gym starts to drop and you start to feel a lack of motivation toward training. But you kept grinding on it anyway because you think that the plan is badass and hardcore and it will give you the results you are after. I mean it makes sense, after all, you are busting your ass day in and day out grinding through the workouts like a Spartan warrior.
The 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 is simply 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 and 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 split. You need a proper program design that will allow recovery and lead to progress. Usually, most training programs on the Internet doesn’t fail to bring that. It is, however, 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. Not so long ago before the bro split routines, the full body split was the norm between bodybuilding and fitness competitors. Steve Reeves used it and even Arnold used it in his beginnings. Some bodybuilding legends like Leroy Colbert never trained in another way. And if you wonder if it got him buff and ripped just check the picture below:
However, kids these days overlooked full body splits and they labeled them as “beginner’s split”. Heck, even beginners ditched them and start right away with the body parts splits. 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 split is, it is a 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. But, the full body split can be periodized in certain ways that you might work up to 6 times a week. And while it is not that attractive when compared to other splits like the bodypart split, full body splits offers huge benefits that make it suitable for both beginners and advanced strength trainees.
so let’s list the pro’s and con’s of this split so maybe you change your mind about it :
-High training frequency:
The new researches litterature is all showing that for maximum muscle growth. Every muscle need at least to be hitted twice a week with some muscles like calves and abs that require even more frequency. With full body splits you hit each muscle 3 times per week which is especially good for bringing weak body parts.
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 makes lots of sense and now is backed up by science. New researches from the university of New Zealand found that individuals who did full body splits lost more bodyfat than those who did split routines.
The reason behind that is gene alteration as they concluded. Here is what bodybuilding expert M.r 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 bodies essentially burns more fat and carbs for fuel throughout the day with the 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 arm workouts in your next cut.
-Greater strength gains among experienced trainees:
which is literally the opposite of what most people believe. Nowadays, even fitness experts tend to label full body workouts as beginner’s workouts, which is dead wrong. Recently, it turns out that the higher frequency that comes with full body training is even more suitable for experienced lifters who are trying to get stronger.
–Better for athletic performance:
–Not enough volume for individual muscle groups during each training session:
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.
At the end of this article, I would encourage you guys to really consider implementing the full body split into your routine. It has so much potential especially for those who are not used to it and it is a great way to shock the body to build more muscle or lose more fat depending on your goals.