![]() less than 6 months of consistent and intelligently programmed weight training), then a 3-day full body program is usually the best option for you. Regardless of whether you want to build muscle, gain strength, lose fat, or anything similar, if you’re a beginner (i.e. So, with that in mind, who is a full body workout routine best for? However, there’s a difference between something being a good option, and something being the best option. Like I mentioned earlier, full body training can work well for pretty much every goal and every experience level. But if you happen to have a goal that does warrant this type of frequency, this version would be an option to consider. ![]() But, mostly, it’s just because this version tends to be the best option only for those who actually need to train each body part, exercise, or movement pattern this often, and that’s just not someone I encounter much. Why? Well, for starters, it’s the version with the most potential to be problematic from the perspective of recovery and overuse injuries. (Additional details here: The Best 2-Day Workout Splits) ![]() If you are only able to work out twice per week, this is the best choice for you. It allows for an optimal frequency for the goals most people have, it will fit perfectly into most people’s schedules, and when designed correctly, it’s unlikely to be problematic for most people in terms of issues with recovery or overuse injuries. I consider the 3-day version to be the best choice for the majority of people doing full body workouts. Which Version Of The Split Should You Use? Yet again, the exact days you choose doesn’t matter as long as you maintain that same structure. ![]() They all involve 4 workouts per week, but without ever training on more than two consecutive days. twice per week or more) is likely more ideal for goals like building muscle and increasing strength than a once-per-week frequency, which is often the least effective.Ībove you’ll see three different variations of the 4-day full body split. Why does this matter? Because research (sources here and here) and real-world experience has shown that this frequency (i.e. The fact that there are only 2, 3, or 4 workouts per week and you can easily have the weekends off (or adjust it so you train on the weekends and have other days off instead) makes it convenient for most people to fit into their schedule.ĭepending on which version of the split is being used (more about that in a second), you’ll be able to train each muscle group, exercise, or movement pattern 2-4 times per week. upper/lower, push/pull/legs, etc.), full body is pretty much as basic and straight-forward as it gets. While no training split is really that complex (e.g. There are a handful of benefits to this style of training, but I consider these to be the three most significant: What Are The Benefits Of Full Body Training? Similarly, most back exercises also target the biceps, shoulder pressing exercises also target the triceps, and many leg exercises target the quads, hamstrings, and/or glutes to some extent. But, it targets the shoulders and triceps as well. Instead, full body workouts take advantage of a higher training frequency (more about that shortly) and the fact that certain exercises (aka multi-joint compound exercises) target multiple body parts.įor example, the bench press is thought of as a chest exercise. In this context, you’d end up being in the gym for 3+ hours, which is excessive/crazy. This doesn’t mean you need to do multiple exercises for each individual body part in each session like you would with one of the other types of workouts I just mentioned. This means you’ll potentially be training the following muscle groups in each workout: But with a full body routine, every day is a “full body” day. With other types of workouts, you might have an upper body day, or chest day, or arm day, or leg day, or back and biceps day, or push day, or something similar. What Is A Full Body Workout Routine?Ī full body workout routine is a strength training program built around training most or all of the entire body during each workout rather than splitting it up into different parts. In this article, I’ll cover everything you need to know about it (including the 2, 3, and 4-day versions of the full body split), and provide three free workout routines for you to use. It can work for most goals (building muscle, increasing strength, etc.) and experience levels (beginner, intermediate, and advanced). The full body workout routine is one of the most proven types of weight training programs of all time.
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