Why full body is the best split, and how to program it

[ey88]

Things to know before reading:

Muscles start going into atrophy after only 48 hours of training.

Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first set.

Now that you know this, you should be able to understand why full body is such a great split.

Full body allows you to train each muscle group every 48 hours, meaning no atrophy will occur. Not only this, but you will be training each muscle 3-4 times a week, which is double that of a regular push pull legs split.

How to program full body:

Many people dislike full body because they believe it’s hard to program, however it is actually the easiest split to program.

All you have to go is choose 3 exercises for each muscle group, and do 1 every training session.

So one of your 3 training sessions could look something like this:

Chest - Machine Chest Press
Shoulders - Smith Shoulder Press
Triceps - Tricep Pushdown
Lats - Pulldown
Upper Back - Machine Row
Biceps - Preacher Curl
Hamstrings - Hamstring Curl
Quads - Hack Squat
Calves - Toe Press

Only one set for each muscle group is needed. So for people that think full body sessions take too long, you are only doing 9 sets a workout, which is less that most other splits.

This image shows that training a muscle 1 set, 3x a week is much greater than training a muscle 3 sets, 1x a week.

 

[ey88]

@Angutoid @noonespecial

 

[Angutoid]

@Angutoid @noonespecial

thanks bhai

 

[Angutoid]

bump

 

[HardMaxOrRope]

Things to know before reading:

Muscles start going into atrophy after only 48 hours of training.

View attachment 3289580

Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first set.

Now that you know this, you should be able to understand why full body is such a great split.

Full body allows you to train each muscle group every 48 hours, meaning no atrophy will occur. Not only this, but you will be training each muscle 3-4 times a week, which is double that of a regular push pull legs split.

How to program full body:

Many people dislike full body because they believe it’s hard to program, however it is actually the easiest split to program.

All you have to go is choose 3 exercises for each muscle group, and do 1 every training session.

So one of your 3 training sessions could look something like this:

Chest - Machine Chest Press
Shoulders - Smith Shoulder Press
Triceps - Tricep Pushdown
Lats - Pulldown
Upper Back - Machine Row
Biceps - Preacher Curl
Hamstrings - Hamstring Curl
Quads - Hack Squat
Calves - Toe Press

Only one set for each muscle group is needed. So for people that think full body sessions take too long, you are only doing 9 sets a workout, which is less that most other splits.

This image shows that training a muscle 1 set, 3x a week is much greater than training a muscle 3 sets, 1x a week.

View attachment 3289584

Good post.

Bookmarked will read later.

 

[futurechadLitee]

Things to know before reading:

Muscles start going into atrophy after only 48 hours of training.

View attachment 3289580

Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first set.

Now that you know this, you should be able to understand why full body is such a great split.

Full body allows you to train each muscle group every 48 hours, meaning no atrophy will occur. Not only this, but you will be training each muscle 3-4 times a week, which is double that of a regular push pull legs split.

How to program full body:

Many people dislike full body because they believe it’s hard to program, however it is actually the easiest split to program.

All you have to go is choose 3 exercises for each muscle group, and do 1 every training session.

So one of your 3 training sessions could look something like this:

Chest - Machine Chest Press
Shoulders - Smith Shoulder Press
Triceps - Tricep Pushdown
Lats - Pulldown
Upper Back - Machine Row
Biceps - Preacher Curl
Hamstrings - Hamstring Curl
Quads - Hack Squat
Calves - Toe Press

Only one set for each muscle group is needed. So for people that think full body sessions take too long, you are only doing 9 sets a workout, which is less that most other splits.

This image shows that training a muscle 1 set, 3x a week is much greater than training a muscle 3 sets, 1x a week.

View attachment 3289584

thanks baby

 

[whknows34]

Things to know before reading:

Muscles start going into atrophy after only 48 hours of training.

View attachment 3289580

Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first set.

Now that you know this, you should be able to understand why full body is such a great split.

Full body allows you to train each muscle group every 48 hours, meaning no atrophy will occur. Not only this, but you will be training each muscle 3-4 times a week, which is double that of a regular push pull legs split.

How to program full body:

Many people dislike full body because they believe it’s hard to program, however it is actually the easiest split to program.

All you have to go is choose 3 exercises for each muscle group, and do 1 every training session.

So one of your 3 training sessions could look something like this:

Chest - Machine Chest Press
Shoulders - Smith Shoulder Press
Triceps - Tricep Pushdown
Lats - Pulldown
Upper Back - Machine Row
Biceps - Preacher Curl
Hamstrings - Hamstring Curl
Quads - Hack Squat
Calves - Toe Press

Only one set for each muscle group is needed. So for people that think full body sessions take too long, you are only doing 9 sets a workout, which is less that most other splits.

This image shows that training a muscle 1 set, 3x a week is much greater than training a muscle 3 sets, 1x a week.

View attachment 3289584

Don't do this dumbass shit yall ain't gonna get any gains and then hop on cuz you're still small best split is
Chest and tri
Back and bi
Legs and shoulders
One day break
Then repeat

 

[ey88]

Don't do this dumbass shit yall ain't gonna get any gains and then hop on cuz you're still small best split is
Chest and tri
Back and bi
Legs and shoulders
One day break
Then repeat

Do whatever you want bud

 

[Zone7411]

Things to know before reading:

Muscles start going into atrophy after only 48 hours of training.

View attachment 3289580

Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first set.

Now that you know this, you should be able to understand why full body is such a great split.

Full body allows you to train each muscle group every 48 hours, meaning no atrophy will occur. Not only this, but you will be training each muscle 3-4 times a week, which is double that of a regular push pull legs split.

How to program full body:

Many people dislike full body because they believe it’s hard to program, however it is actually the easiest split to program.

All you have to go is choose 3 exercises for each muscle group, and do 1 every training session.

So one of your 3 training sessions could look something like this:

Chest - Machine Chest Press
Shoulders - Smith Shoulder Press
Triceps - Tricep Pushdown
Lats - Pulldown
Upper Back - Machine Row
Biceps - Preacher Curl
Hamstrings - Hamstring Curl
Quads - Hack Squat
Calves - Toe Press

Only one set for each muscle group is needed. So for people that think full body sessions take too long, you are only doing 9 sets a workout, which is less that most other splits.

This image shows that training a muscle 1 set, 3x a week is much greater than training a muscle 3 sets, 1x a week.

View attachment 3289584

so for example when you do machine chest press you only do 2 sets including the warm up set? so 1 warm up set then 1 set close to failure and thats it for chest? or 1 warm up set and 2 sets close to failure?

 

[ey88]

so for example when you do machine chest press you only do 2 sets including the warm up set? so 1 warm up set then 1 set close to failure and thats it for chest? or 1 warm up set and 2 sets close to failure?

Just one main set, warmup however much you find needed

 

[mightbecooked123]

This cannot be a real thread

 

[ey88]

This cannot be a real thread

Why not?

 

[mightbecooked123]

Why not?

I thought it was a well known fact full is only for beginners

 

[ey88]

I thought it was a well known fact full is only for beginners

Not true

 

[Sodoku]

This is a legit program. In fact, there are full body programs out there that have you doing 2 sets maximum for each body part. Example:

1. Incline Bench Press - 2x8 @ RPE 9
   1. Superset: Pullups - 2x10-15
2. Leg Press - 2x10-15
3. DB Rows - 2x10-15
   1. Superset: Arnold Press - 2x10-15

And so on. I'm sceptical about just 1 set though. You're relying on the assumption that people will really go to failure on that 1 and only working set which is not realistic

 

[dylanmillson]

Ok sure but how many reps we talking till failure in the 6 to 10 rep range?

 

[Mike141]

Arnold Press - 2x10-15

arnold press is absolute dog and counter intuitive. just do normal shoulder press

Superset

if your doing supersets you’re most definitely not going to failure or even remotely close to it on your lifts

 

[Sodoku]

arnold press is absolute dog and counter intuitive. just do normal shoulder press

if your doing supersets you’re most definitely not going to failure or even remotely close to it on your lifts

I agree about Arnold Press, it was replaced with a regular DB press eventually.

But you can absolutely superset your shit. You can rest after the superset, you don’t need to go back to back. It’s all about work capacity.

 

[Mike141]

I agree about Arnold Press, it was replaced with a regular DB press eventually.

But you can absolutely superset your shit. You can rest after the superset, you don’t need to go back to back. It’s all about work capacity.

it’s not about resting after it means u didn’t take ur previous lift before the superset to failure, because if u actually did ur cns would be fried and you wouldn’t be able to do more reps

 

[darodcel]

arnold press is absolute dog and counter intuitive. just do normal shoulder press

if your doing supersets you’re most definitely not going to failure or even remotely close to it on your lifts

B-but arnold was huge!!!