There are various different methods you can follow that spread your training across the week also known as training splits, you might be familiar with some of the following terms
- Bro split
- Push pull legs
- Lower and upper body.
Go in any gym and you’ll hear these words used to describe the session plan they are following, but the one you hear about the least is the full body workout.
The truth is, unless you’re a bodybuilder or an athlete then you should be following the full body workout, bold statement, I know but here is why.
Its more flexible to fit around you
There will come a time when you’re asked to stay late at work, maybe your child is sick, or something has come up in your day meaning you can’t train. If you’re following any of the other training splits mentioned, you have reason to panic because a missed training session can throw your entire routine off meaning an entire muscle group could go untrained. But with the full body workout there’s no stress, just skip a session and continue the next one like nothing happened, simple.
No more dreading your sessions
Let’s talk about the other reasons you may skip a session that session being leg day. Yeah, that’s right we all have a part of the body we hate training, mine personally is core, it bores me. Now if one of my sessions were to have a large chunk of core in it, then I’m going to be honest with you, I’m coming up with any excuse to skip that one, sorry but it’s true. So, if you hate training legs yet follow a program with a dedicated leg session then I wish you good luck on being consistent. The full body workout allows you to spread all the exercises out across the week in small doses, meaning you’re more likely to do it, particularly if you program it early on during the session, so that should see an end to all those upside down triangles that walk into the gym.
Less days in the gym
Whether you are a beginner or an advanced gym goer you need to be training each muscle group around 2-3 times per week. In order to do that with most of the splits mentioned at the start you would need to attend the gym at least 3 if not 4 times per week to ensure each body part has been trained more than once. Now as this article is aimed at most everyday people, achieving that level of consistency in the gym is going to be tough particularly if you have work commitments and kids. With full body workouts doing just two workouts in a week should provide sufficient stress on the muscle to elicit some growth, then of course on your quieter weeks get that third session in too.
Spreads out your training volume
Now I’m sure you’ve experienced that feeling of pain when sit down after a big leg session, yeah me too. Most people like to feel enough soreness to know they have trained, but not too much that they can’t continue with their day. By dedicating a session to a muscle group, or even doing an entire upper body workout will only increase the chance you’ll feel that sore again. By following a full body plan you are spreading the training volume of each muscle more evenly across the week rather than hitting it hard during one session and so it can reduce the chance of overtraining. You’ll also find your training will be of a high quality since you’re not training past that fatigued state. Please note I’m not saying by following a full body plan you’ll never feel soreness the next day, I’m simply explaining that the training intensity is more evenly distributed.
Here is an example of what a full body session could look like, if you want to add in some cardio then do that at the end.
If you found this article helpful do give it a like and left me know your experience of training splits too. On a final note, if you are feeling a little stuck with your training or perhaps you have no idea where to start when it comes to the gym then get in touch via this link, here you can schedule a free 15-minute phone call with me to discuss where you are currently at.