ey88
Kraken
- Joined
- Jul 8, 2024
- Posts
- 13,582
- Reputation
- 23,344
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.
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.
