by Chad Waterbury Train the entire body every time you have a session is the fastest way to gain muscle for 99% of the lifters. I can not put it more simple. The full body workout (or full body) is as popular as ever because that is what the vast majority of lifters need.
I have written countless articles and 3 books that revolve around the full body workout: Muscle Revolution, Huge in a Hurry and Body of Fire In fact, if you do a Google search for "full body training" or " total body training "the T-nation article I wrote a few years ago on the subject is first out (of the 71.1 million possible outcomes).
is safe to say that my name is synonymous with the philosophy of full body workout, but still frequently receive e-mails from people who want to try but are unable to mount an effective plan.
That's why I'm writing this post. With the information given below will have the tools necessary to make the full body workout work for you. Why It Works
First, let me explain because this type of training works so well. There are 3 reasons: the selection of exercises , hormonal response, and frequency. Selection exercises
When training all in one sitting, you must be wise to exercise that choice. Of all the variables that will prosper your efforts to gain muscle, the choice of exercises is the number one. Any deal of body parts can be effective if it is composed of basic exercises. However, when you want to work specific muscle groups by segmenting the various parts of the body will inevitably have to make a bunch of isolation exercises that have little or no impact in adding muscle to your body. With full body workout no time to mess with concentration curls, triceps kick and the whole collection of exercises ineffective. By default, training Full body leads you to the basic exercises that give you more reward for the effort. Hormonal response
The 3 most important hormones to build muscle are testosterone, insulin growth factor (IGF-1) and growth hormone. Research shows that growth hormone increases after an intense session of exercise . When growth hormone is increased, it sends a signal the body to produce more IGF-1, which is a powerful anabolic hormone. Research also shows that work the larger muscle groups results in higher output of growth hormone. A full body workout creates a strong demand to increase anabolic hormone levels. Much higher than the training working only a few muscle groups (such as arms and shoulders).
has been known that the amount of muscle mass stimulated by training is proportional to the amount of testosterone that is released. To put it simply, they produce more testosterone workouts are those that stimulate more muscles. I agree that the relationship between strength training and impact on testosterone is not yet clear, but my evidence (and common sense) tells us that the training Full body increase testosterone better than a full day's training arm. I agree that the relationship between strength training and impact on testosterone is not yet clear, but my evidence (and common sense) tell me the full body workouts increase testosterone best a full day training arms. Frequency
No one would argue against the principle that training a muscle more frequently results in a faster muscle gains (if you can recover between sessions). With a full body workout, each of the primary muscle groups is stimulated at least 3 times a week, contrary to what happens with a split routine where you train only once every week (yes, there is some overlap between the chest / back and arms / shoulders but I think means what I mean). Make no mistake: to train more often is the key to gain muscle quickly. Building
routine, however, can not just train all 3 times a week and recover unless you follow these steps.
Step 1: Start with 3 exercises per workout. One problem that many lifters have as they embark on full body routines are trying to do too many exercises in one session. For a full body workout is only required to have a tug to the upper body, a push to the top and a squat, dead lift or some variant of stride. Here are two examples of full body workouts:
Example 1: Chin
1A 1B 1C
Funds Deadlift
Example 2: 1A
Remo one-handed dumbbell shoulder press 1B
a Stride 1C
hand inverted
As you can see, a full body workout can consist of unilateral exercises too. A full body workout need not be just rowing bar, push presses and squats. There are countless variations of exercises that can be used. Later I will tell you how to add years to a full body routine so as to touch the delayed muscle groups. But during the first few weeks, starting with 3 exercises per session so that your body gets used to this type of training.
Step 2: Perform a different exercise each workout of the week. At this point many lifters get stuck. If you try to perform a full body workout that contains dominated / funds / deadlift 3 times a week, I overtrained in no time. Each week's training should consist of different variants of a tug to the top, a push to the top and a variant of squats, deadlifts or strides. Here is a sample weekly plan: Monday
Chin
1A 1B 1C Funds
Wednesday Deadlift
1A Remo one-handed dumbbell shoulder press
1B to 1C Stride
hand inverted
Friday
Chin
1A 1B Close-Grip Press of
banking declined with dumbbells 1C
front squat
now have a weekly plan contains different exercises in each workout. Repeat this plan for 6 weeks and then pick new exercises. Exercises for 6 weeks following need not be drastically different. Simply change bars or dumbbells clappers (kettlebells) will be fine. For example, you can use front squats with a bar for 6 weeks and then switch to front squats holding two clappers for another 6 semanas.También can choose a completely different exercise. It depends on you and you have equipment available .
Step 3: Use a different rep scheme each week's training. Full body workouts are very demanding and push the limits of recovery if you are not used. A simple trick to help the recovery is to use different number of repetitions in each training series. This is another way of saying you have to vary the charge throughout the week. You can not utilizr the same weight to a series of 10 that for a series of 3 reps. It is good to vary because different loads have a different impact on the nervous system. It is easier for your nervous system recover from 3 different loads in the week of constant load, especially if it is heavy.
Thus, we extend the above example with the parameters of sets and repetitions: Monday
Series x Reps: 8 × 3
Chin
1A 1B 1C Funds
Wednesday Deadlift
Series
x Reps: 5 x 5
1A Remo one-handed dumbbell shoulder press
1B to 1C Stride
hand inverted
Friday
Series x Reps: 4 × 10
Close-Grip Chin 1A 1B
Press of declined bench dumbbell front squat
1C
now have a weekly plan with different exercises and different loads on each week's training. That's how you get a full body workout that works for people naturally have a limited capacity to recover. I've never worked with any customer who could not recover from a program like the above, provided that their nutrition and rest (sleep) were in order.
For people with little equipment
Here's another idea if you're very limited by the number of exercises you can use. Begins implementing a plan consisting of weekly exercises that fit the available equipment. Use the same parameters of sets and reps listed above and make the plan for 6 weeks. Then, when the 6 weeks are over, you can alter the weekly plan simply exchanging the scheme of sets and repetitions of a workout to workout. This is what I mean:
Monday
Series x Reps: 8 × 3
Chin 1A 1B Close-Grip Bench Press
declined dumbbell front squat
1C Wednesday
Series x Reps: 5 x 5 Chins
1A 1B 1C Funds
Friday Deadlift
Series x Reps: 4 × 10
Remo 1A to 1B
hand dumbbell shoulder press a hand Reverse Lunge 1C
already have a full program for another 6 weeks using the same exercises you did in the first phase.
The second part will explain how to modify a full body workout to gain strength, burn fat or improve some delayed.
Extra: Q &
Then as an extra information, translate some questions that people has made regarding this article in Chad Waterbury's blog with the answers given by him.
Question: I would like to implement this I need to do some kind of series of heating or after heating more regular?
Answer: Any type of heating will do. Most already have an idea of \u200b\u200bwhat is best for them. The key is not too much to heat fatigue. Usually a few minutes of jump rope and some movements with the foam roller are sufficient.
Question: Hey Chad, do you think that even fitness models should not use split routines if they are dissatisfied with their size and only looking for definition? Do you think the full body exercises would have the same effect?
Answer: Yes, the full body workout is better for fat loss because it creates a higher metabolic cost for each session, which is key to losing fat. When I said that 99% of people should be trained in this way was not exaggerating.
Question: Hi Chad, it looks great, but what can you do when you can not make or a repetition of chins? in that case would be working with more than 100% of my maximum and I could not use the 8 × 3.
Answer: In the Body of Fire videos show good alternatives to when the force is not up to it. Another option is pronated milestones rather than dominated.
Question: For an athlete who trains Brazilian Jiu Jitsu 5-6 times a week (along with a full working day) do you think that 3 full body workouts lead to overtraining considering that stress slows BJJ muscle recovery?
Answer: I prefer 2 full body workouts per week for fighters who train hard.
Question: How about a full body routine each day of this kind? You recommend for someone sufficiently motivated?
Answer: Train as often as you allow your recovery.
Question: Chad, if I mistake not, in Huge in a Hurry said that the reason why you need 48 hours rest is because you do not train to failure. Otherwise the recovery was increased to 72 hours. I love giving the weights hard and never stop even if repeats become slower. Would it work a full body routine 2 days for me? Or the fact of going to the limit load the idea of \u200b\u200btraining 3 times a week or a day in / day out?
Answer: Train as often as your recovery permits. There is no way to prescribe an appropriate frequency for each, but for most 3 times per week works well.
Question: Chad, what kind of weight you would use for the top and that time off, I would compare with the Get Big Book Huge in a Hurry?
Answer: The answer is in Part II.
Question: I take Muay Thai 4 times a week for about 1 hour. I want to implement your full body workout to put some mass. I was wondering if you do Muay Thai so often stifle my growth. I would also like to do some work for the core and resistance on my days off full-body workout. "All this stop my growth?
Answer: To gain mass while performing other activities you need more calories - specifically more protein and healthy fats. Add about 500 calories a day. The work of the trunk (core) is always recommended. Do it at the end of your full body workouts.
Question: Chad, I love these workouts minimalist. I see you recommend pulling, pushing and lower body while others recommend push, pull and lower body. Does the order? Thanks.
Answer: The order does not really matter. I usually start with a strained because it is less aggressive on the joints and prepare them for the exercise of push that comes later.
Question: What about mixing different rep ranges within the same training to do a full body routine?
Circuit 1: 8 × 3
Squat / Chin / Funds
Circuit 2: 3 × 8
Lunges / Chin / Incline Dumbbell Press
Answer: I like to mix ranges of repetitions when training includes exercises that typically require more Repes (corrective exercises, single joint exercises, etc). First make the heavy sets.
Question: Making the series standard training "produces the same result with regard to it in circuit?
A. The direct series are good for hypertrophy, but hypertrophy / strength circuits is better to use because you get more rest between exercises.
Question: Instead of making the circuit (dominated / funds / deadweight) might work well for hypertrophy pavel-style stairs to 10RM for each exercise?
Answer: Yeah, are another way to take the upper hand.
Question: Chad, what is your opinion about the traditional training 5 × 5? I have read many articles and books now say they mix different rep ranges to better results.
Answer: I'm a big fan of the 5 × 5 - in fact is where it leaves my goal of 25 reps for many years of hypertrophy. You can do 5 × 5 in each session for a while, say about 4 weeks. However, you need to switch between different loads. Using a training peak loads, and then let a repeat in others. I prefer to use different rep ranges throughout the week.
Question: Chad, since the sets and reps scheme suggested, and paired with compound movements, rest intervals, what you suggest? Thanks man.
Answer: Rest as little as possible. Usually about 30-45 seconds between each exercise of the circuit is fine.
Question: How many exercises conduct training when working 2 days a week? Is it okay to use an 8 × 3 and 5 × 5 in this way?
Training A (8 × 3):
Pull / Push / Dominant Quadriceps / Exercise Training monarticular
B (5 × 5):
Push / Pull / Hip Parent / Exercise monoarticular
Answer: Yes, the structure of that program works well if you're doing well in some other exercise.
Question: Is there any problem in doing all the rep ranges in one rotating training exercises? Example: Training 1
Lower body Push
5 × 4 3 × 8, 2 × 12
Flip
2: Pull
5 × 4
Lower body Push
3 × 8 2 × 12
3: Push
5 × 4
Flip 3 × 8
Lower Body 2 × 12
Answer: no problem at all. I do it myself sometimes. It's a good way to blend the intensity of training.
Via: masfuertequeelhierro
I have written countless articles and 3 books that revolve around the full body workout: Muscle Revolution, Huge in a Hurry and Body of Fire In fact, if you do a Google search for "full body training" or " total body training "the T-nation article I wrote a few years ago on the subject is first out (of the 71.1 million possible outcomes).
is safe to say that my name is synonymous with the philosophy of full body workout, but still frequently receive e-mails from people who want to try but are unable to mount an effective plan.
That's why I'm writing this post. With the information given below will have the tools necessary to make the full body workout work for you. Why It Works
First, let me explain because this type of training works so well. There are 3 reasons: the selection of exercises , hormonal response, and frequency. Selection exercises
When training all in one sitting, you must be wise to exercise that choice. Of all the variables that will prosper your efforts to gain muscle, the choice of exercises is the number one. Any deal of body parts can be effective if it is composed of basic exercises. However, when you want to work specific muscle groups by segmenting the various parts of the body will inevitably have to make a bunch of isolation exercises that have little or no impact in adding muscle to your body. With full body workout no time to mess with concentration curls, triceps kick and the whole collection of exercises ineffective. By default, training Full body leads you to the basic exercises that give you more reward for the effort. Hormonal response
The 3 most important hormones to build muscle are testosterone, insulin growth factor (IGF-1) and growth hormone. Research shows that growth hormone increases after an intense session of exercise . When growth hormone is increased, it sends a signal the body to produce more IGF-1, which is a powerful anabolic hormone. Research also shows that work the larger muscle groups results in higher output of growth hormone. A full body workout creates a strong demand to increase anabolic hormone levels. Much higher than the training working only a few muscle groups (such as arms and shoulders).
has been known that the amount of muscle mass stimulated by training is proportional to the amount of testosterone that is released. To put it simply, they produce more testosterone workouts are those that stimulate more muscles. I agree that the relationship between strength training and impact on testosterone is not yet clear, but my evidence (and common sense) tells us that the training Full body increase testosterone better than a full day's training arm. I agree that the relationship between strength training and impact on testosterone is not yet clear, but my evidence (and common sense) tell me the full body workouts increase testosterone best a full day training arms. Frequency
No one would argue against the principle that training a muscle more frequently results in a faster muscle gains (if you can recover between sessions). With a full body workout, each of the primary muscle groups is stimulated at least 3 times a week, contrary to what happens with a split routine where you train only once every week (yes, there is some overlap between the chest / back and arms / shoulders but I think means what I mean). Make no mistake: to train more often is the key to gain muscle quickly. Building
routine, however, can not just train all 3 times a week and recover unless you follow these steps.
Step 1: Start with 3 exercises per workout. One problem that many lifters have as they embark on full body routines are trying to do too many exercises in one session. For a full body workout is only required to have a tug to the upper body, a push to the top and a squat, dead lift or some variant of stride. Here are two examples of full body workouts:
Example 1: Chin
1A 1B 1C
Funds Deadlift
Example 2: 1A
Remo one-handed dumbbell shoulder press 1B
a Stride 1C
hand inverted
As you can see, a full body workout can consist of unilateral exercises too. A full body workout need not be just rowing bar, push presses and squats. There are countless variations of exercises that can be used. Later I will tell you how to add years to a full body routine so as to touch the delayed muscle groups. But during the first few weeks, starting with 3 exercises per session so that your body gets used to this type of training.
Step 2: Perform a different exercise each workout of the week. At this point many lifters get stuck. If you try to perform a full body workout that contains dominated / funds / deadlift 3 times a week, I overtrained in no time. Each week's training should consist of different variants of a tug to the top, a push to the top and a variant of squats, deadlifts or strides. Here is a sample weekly plan: Monday
Chin
1A 1B 1C Funds
Wednesday Deadlift
1A Remo one-handed dumbbell shoulder press
1B to 1C Stride
hand inverted
Friday
Chin
1A 1B Close-Grip Press of
banking declined with dumbbells 1C
front squat
now have a weekly plan contains different exercises in each workout. Repeat this plan for 6 weeks and then pick new exercises. Exercises for 6 weeks following need not be drastically different. Simply change bars or dumbbells clappers (kettlebells) will be fine. For example, you can use front squats with a bar for 6 weeks and then switch to front squats holding two clappers for another 6 semanas.También can choose a completely different exercise. It depends on you and you have equipment available .
Step 3: Use a different rep scheme each week's training. Full body workouts are very demanding and push the limits of recovery if you are not used. A simple trick to help the recovery is to use different number of repetitions in each training series. This is another way of saying you have to vary the charge throughout the week. You can not utilizr the same weight to a series of 10 that for a series of 3 reps. It is good to vary because different loads have a different impact on the nervous system. It is easier for your nervous system recover from 3 different loads in the week of constant load, especially if it is heavy.
Thus, we extend the above example with the parameters of sets and repetitions: Monday
Series x Reps: 8 × 3
Chin
1A 1B 1C Funds
Wednesday Deadlift
Series
x Reps: 5 x 5
1A Remo one-handed dumbbell shoulder press
1B to 1C Stride
hand inverted
Friday
Series x Reps: 4 × 10
Close-Grip Chin 1A 1B
Press of declined bench dumbbell front squat
1C
now have a weekly plan with different exercises and different loads on each week's training. That's how you get a full body workout that works for people naturally have a limited capacity to recover. I've never worked with any customer who could not recover from a program like the above, provided that their nutrition and rest (sleep) were in order.
For people with little equipment
Here's another idea if you're very limited by the number of exercises you can use. Begins implementing a plan consisting of weekly exercises that fit the available equipment. Use the same parameters of sets and reps listed above and make the plan for 6 weeks. Then, when the 6 weeks are over, you can alter the weekly plan simply exchanging the scheme of sets and repetitions of a workout to workout. This is what I mean:
Monday
Series x Reps: 8 × 3
Chin 1A 1B Close-Grip Bench Press
declined dumbbell front squat
1C Wednesday
Series x Reps: 5 x 5 Chins
1A 1B 1C Funds
Friday Deadlift
Series x Reps: 4 × 10
Remo 1A to 1B
hand dumbbell shoulder press a hand Reverse Lunge 1C
already have a full program for another 6 weeks using the same exercises you did in the first phase.
The second part will explain how to modify a full body workout to gain strength, burn fat or improve some delayed.
Extra: Q &
Then as an extra information, translate some questions that people has made regarding this article in Chad Waterbury's blog with the answers given by him.
Question: I would like to implement this I need to do some kind of series of heating or after heating more regular?
Answer: Any type of heating will do. Most already have an idea of \u200b\u200bwhat is best for them. The key is not too much to heat fatigue. Usually a few minutes of jump rope and some movements with the foam roller are sufficient.
Question: Hey Chad, do you think that even fitness models should not use split routines if they are dissatisfied with their size and only looking for definition? Do you think the full body exercises would have the same effect?
Answer: Yes, the full body workout is better for fat loss because it creates a higher metabolic cost for each session, which is key to losing fat. When I said that 99% of people should be trained in this way was not exaggerating.
Question: Hi Chad, it looks great, but what can you do when you can not make or a repetition of chins? in that case would be working with more than 100% of my maximum and I could not use the 8 × 3.
Answer: In the Body of Fire videos show good alternatives to when the force is not up to it. Another option is pronated milestones rather than dominated.
Question: For an athlete who trains Brazilian Jiu Jitsu 5-6 times a week (along with a full working day) do you think that 3 full body workouts lead to overtraining considering that stress slows BJJ muscle recovery?
Answer: I prefer 2 full body workouts per week for fighters who train hard.
Question: How about a full body routine each day of this kind? You recommend for someone sufficiently motivated?
Answer: Train as often as you allow your recovery.
Question: Chad, if I mistake not, in Huge in a Hurry said that the reason why you need 48 hours rest is because you do not train to failure. Otherwise the recovery was increased to 72 hours. I love giving the weights hard and never stop even if repeats become slower. Would it work a full body routine 2 days for me? Or the fact of going to the limit load the idea of \u200b\u200btraining 3 times a week or a day in / day out?
Answer: Train as often as your recovery permits. There is no way to prescribe an appropriate frequency for each, but for most 3 times per week works well.
Question: Chad, what kind of weight you would use for the top and that time off, I would compare with the Get Big Book Huge in a Hurry?
Answer: The answer is in Part II.
Question: I take Muay Thai 4 times a week for about 1 hour. I want to implement your full body workout to put some mass. I was wondering if you do Muay Thai so often stifle my growth. I would also like to do some work for the core and resistance on my days off full-body workout. "All this stop my growth?
Answer: To gain mass while performing other activities you need more calories - specifically more protein and healthy fats. Add about 500 calories a day. The work of the trunk (core) is always recommended. Do it at the end of your full body workouts.
Question: Chad, I love these workouts minimalist. I see you recommend pulling, pushing and lower body while others recommend push, pull and lower body. Does the order? Thanks.
Answer: The order does not really matter. I usually start with a strained because it is less aggressive on the joints and prepare them for the exercise of push that comes later.
Question: What about mixing different rep ranges within the same training to do a full body routine?
Circuit 1: 8 × 3
Squat / Chin / Funds
Circuit 2: 3 × 8
Lunges / Chin / Incline Dumbbell Press
Answer: I like to mix ranges of repetitions when training includes exercises that typically require more Repes (corrective exercises, single joint exercises, etc). First make the heavy sets.
Question: Making the series standard training "produces the same result with regard to it in circuit?
A. The direct series are good for hypertrophy, but hypertrophy / strength circuits is better to use because you get more rest between exercises.
Question: Instead of making the circuit (dominated / funds / deadweight) might work well for hypertrophy pavel-style stairs to 10RM for each exercise?
Answer: Yeah, are another way to take the upper hand.
Question: Chad, what is your opinion about the traditional training 5 × 5? I have read many articles and books now say they mix different rep ranges to better results.
Answer: I'm a big fan of the 5 × 5 - in fact is where it leaves my goal of 25 reps for many years of hypertrophy. You can do 5 × 5 in each session for a while, say about 4 weeks. However, you need to switch between different loads. Using a training peak loads, and then let a repeat in others. I prefer to use different rep ranges throughout the week.
Question: Chad, since the sets and reps scheme suggested, and paired with compound movements, rest intervals, what you suggest? Thanks man.
Answer: Rest as little as possible. Usually about 30-45 seconds between each exercise of the circuit is fine.
Question: How many exercises conduct training when working 2 days a week? Is it okay to use an 8 × 3 and 5 × 5 in this way?
Training A (8 × 3):
Pull / Push / Dominant Quadriceps / Exercise Training monarticular
B (5 × 5):
Push / Pull / Hip Parent / Exercise monoarticular
Answer: Yes, the structure of that program works well if you're doing well in some other exercise.
Question: Is there any problem in doing all the rep ranges in one rotating training exercises? Example: Training 1
Lower body Push
5 × 4 3 × 8, 2 × 12
Flip
2: Pull
5 × 4
Lower body Push
3 × 8 2 × 12
3: Push
5 × 4
Flip 3 × 8
Lower Body 2 × 12
Answer: no problem at all. I do it myself sometimes. It's a good way to blend the intensity of training.
Via: masfuertequeelhierro
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