When it comes to building muscle, there are countless approaches that we can take that are effective. If you walk into your gym right now, you’ll see 3-4 different guys who are all jacked but train completely different from one another.
This may lead to the interesting question of “whose training program is the best?”
Most people would look at these guys and assume that the one with the best physique has the best approach. Although there is a chance that he does, his physique is not the best indicator of that.
A few thinks that we have to take into consideration are…
• Training experience
• And the list goes on
So I am going to assume you are a bit confused as to how you should be training for maximum results. And because you’ve landed on this page I am going to guess you are interested in possibly starting a full body workout because some guy on the internet has suggested it may be the best approach for you.
So what I want to do today is give you 3 huge reasons why you should be on a full body workout split as well as provide you an entire training program and diet for you to get started, today.
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Killer Benefit of Full Body Workouts #1 – Accelerated Recovery
When it comes to building muscle, recovery is easily one of the most important factors of your program. If you are not recovering optimally, you are not maximizing the amount of muscle you can build or strength you can gain.
The Repeated Bout Effect
Recent research has shown that, for whatever reason, the more frequently we train a muscle, the faster our body adapts to recovering from the stress we placed on it. Stimulating any given muscle a few times per week (without killing yourself with unnecessary volume) will train your body to recover more efficiently in order to prime you for your next training session.
At first, you may notice that you’re experiencing DOMS or delayed onset muscle soreness a couple of days following your workout. However, after about a week or two of high frequency training, the soreness will either be reduced significantly or completely vanish. This is due to the repeated bout effect and is a major benefit of a full body workout routine.
The Kicker of Accelerated Recovery
So you’re probably thinking, “Big fucking deal, I won’t be sore anymore, who cares?”
But here’s where the real benefit of accelerated recovery comes in…The general adaptation response. I’ll put it extremely simple because it really doesn’t have to be complicated at all. We stimulate a muscle, our body recovers by adapting to the stress in order to handle this type of load by building new muscle. Once we have adapted and recovered, we are 100% primed to load the muscle again. The more frequently we can stimulate the muscle, adapt and recover, the faster we can increase the load it can handle and the quicker our body lays down new muscle mass, period.
Killer Benefit of Full Body Workouts #2 – Bigger Workloads in Less Time
The first table shows the intensity level in which someone on a 5 day bodybuilding split trains their chest. They pack 3 chest exercises into one session and perform 12 sets total on their chest alone. What that person will experience is simple…for their first chest exercise, they are 100% fresh and primed. By the end of their first exercise (4 sets), fatigue will start to set in. By exercise number two, they are slightly fatigued but fresh enough to continue their workout, however, intensity has decreased. After 8 sets of direct chest training, it’s fair to say that this muscle group is pretty beat. Intensity, once again, has dropped significantly and although they are able to pump out a few more sets, they are not performing anywhere near their peak.
The second table shows the intensity level in which someone on a full body workout split trains their chest. This person performs 1/3 the volume of the person on the 5 day split, but the frequency is tripled. What you will notice here is very straight forward…both trainees are getting 12 sets of chest training per week. But here is where lower volume with higher frequency starts to dominate. Look on the right side of the table below…what do you see? The person on a full body workout is always 100% primed during their chest training and performing at their peak. With that in mind, who do you think gets the most total workload on a weekly basis? That’s right! The total workload for someone on a full body workout is going to be significantly higher than the person who packs all of their exercises into one session and waits a week before doing it again.
The Kicker of Bigger Workloads in Less Time
After looking at both tables it’s pretty easy to see that someone of a higher frequency program is going to have a higher overall workload for any given muscle group. But the huge benefit goes back to accelerated recovery. The reason is this, faster recovery and adaptation to workload, the quicker we are primed to take on more load. So not only will you be at a higher workload than someone on a 5 day split, but your lifts will increase 2-3x faster as well.
Killer Benefit of Full Body Workouts #3 – More Time Building Muscle!
Muscle Protein Synthesis is critical to the body’s ongoing growth, repair, and maintenance of its skeletal muscle.
Research has taught us that muscle protein synthesis is elevated for roughly 48 hours following a weight lifting session. This muscle protein synthesis elevation is in conjunction with the muscle that was trained. For example, if you trained your chest on Monday, then protein synthesis occurs (for the given fibers) for 48 hours and then comes back down to baseline.
So for an athlete who trains with a body part split, he will train his chest directly, 1 time per week.
An athlete who is on a full body workout training their chest 3 times per week will look like this.
It’s pretty obvious by these cheesy graphs I created in Microsoft paint that someone on a full body workout will increase protein synthesis in their chest 3x more than someone on a 5 day split.
The Kicker of Frequently Increased Protein Synthesis
But let’s look at it on a bigger scale. Let’s look at someone on a 5 day split training each major muscle group (chest, back, and legs) once per week vs an athlete on a full body workout training each major muscle group three times per week.
Major Muscle Group Protein Synthesis on a 5 Day Split
Major Muscle Group Protein Synthesis on a Full Body Workout
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