It is your first day at the gym. The first thing you do when you arrive there is to let your backpack in the changing room and then, you go to the machine room. You find the monitor and, while feeling a little nervous, you ask him what you should do. Then, like always, he gives you a sheet with …Read More »
Full BodyFull Body
What are the Full Body routines?
This type of routines are based on working the whole body in each workout. That is, it involves using the chest, back, shoulders and legs.
It is advisable NOT TO TRAIN two days in a row with this type of routines
What is a Full Body routine about?
Full body routines tend to be made up from 3 to 6 exercise per workout session.
It would be better to use multi-joint exercises, that is, those that use several muscles at the same time
You can use single-joint accessory exercises as a complement
Benefits of Full Body Routines
Full Body routines tend to give the best results for almost everyone due to the following reasons:
The gains in strength and mass will be higher since the muscles have plenty of time to recover.
Almost all the routines can be effective, but the full body routine is also efficient because it uses basic exercises (multi-joints). You will work more muscle groups with less exercises.
Since we will not work a specific muscle group excessively, we will not experience as much soreness.
Excellent for definition
Train 3 days a week with full body routines (2 heavy days / 1 metabolic circuit day) and extra days of cardiovascular exercise is a perfect combination to achieve definition.
Perfect for strength
You can spend 3 session weekly to a full body strength training.
Ideal for a low weekly frequency
The full body routine is the best choice if you only train 2 days a week.
Great hormone activation
There are three important hormones that are involved in muscle growth: testosterone, the insulin growth factor (IGF-1) and the growth hormone GH.
Doing 2 or 3 days of Full body is also the best choice if your objective is another sport and you do not have enough time to train.
Full Body negative aspects
Even if this type of routines are the best choice for many (there are some people who benefit more from others, but they are a minority), we also have to point out some negative points:
Practically without muscle congestion
There is barely congestion in the muscle group since we do only a few sets (there are advanced fatigue routines with high reps sets). Although the congestion is not really useful (except for stretching the muscle fascia) it can become a burden psychologically.
Doubts in the progression
We usually think that not producing a lot of muscle congestion and resting so much will hinder our progress. That is why we have to be patient with this type of routines.
Do not train 2 days in a row
If we subject our central nervous system (CNS) to a lot of stress in each workout, it will not have enough time to recover in the same day.
Few days a week
For those who love weightlifting and who go to the gym 5 or 6 days a week, you can follow a hybrid routine with a full body part.
These routines demand a high intensity, which means that our CNS undergoes a lot of stress. This is why it is necessary to make a detailed planning and manage the rests and periodization.