![]() ![]() Full Body Split - 3 Day & 2 Day Full Body Training Routine. The full body split is one of the oldest and most popular weight training splits there is, and it probably always will be. The reason why is simple: it works. Both the 2 day and 3 day version of the full body split is as proven and effective as training routines get. It works for a variety of goals (building muscle, increasing strength, maintaining muscle while losing fat, etc.) and can work quite well for people at every level of training (beginner, intermediate and advanced). That means that no matter what your specific goal or experience level is, the full body split is an extremely solid choice. ![]() Let’s take a look at exactly how this popular workout split can be set up. The exact days of the week you choose really doesn’t matter at all as long as the same every- other- day format is kept intact with 2 consecutive days off at the end. The exact schedule shown above is probably the most common way full body training is setup because most people like having the weekends off. Each of the 3 workouts would typically involve training all (or nearly all) of the body in some form directly or indirectly with a big focus on compound exercises. For example, the bench press might serve as one workout’s chest, shoulder and triceps exercise as opposed to having 1 separate exercise for each muscle group. This means that the 3 day full body split allows for a training frequency where each muscle group usually gets trained to some degree 3 times per week. In most cases, this would be considered a high frequency split and would therefore require less volume (amount of exercises, sets, reps) per workout to compensate and allow for adequate recovery. ![]() The 2 Day Full Body Split. Monday: Full Body Workout. Tuesday: off. Wednesday: off. Thursday: Full Body Workout. Friday: off. Saturday: off. Workout Tips Training Tips: The Ideal Weight Training Split Learn how to split your workout to get the most out of your routine. High intensity interval training combined with intermittent fasting is the most effective weight management strategy. Sunday: off. Even though the 3 day version is by far the most popular and ideal setup for most people, this type of training routine can also be done with a 2 day schedule. This is perfect for people who can only manage to work out twice per week (that’s the main reason I’d ever recommend this version). In fact, The 2 Day Workout Routine (only available as part of The Best Workout Routines) uses this exact split. Once again, the exact days you choose really doesn’t matter as long as you have 2- 4 rest days between the workouts. Of course, since this is now a 2 day split, that means training frequency per muscle group is now twice per week (as opposed to 3 times in the previous version). However, this frequency is still perfectly within the optimal range for most people. Who Does Full Body Training Work Best For? Like I mentioned before, this type of routine can work well for pretty much every goal. Whether you want to build muscle, increase strength, lose fat, improve performance, or any combination thereof, the full body split can get the job done. They are: Beginners with ANY goal. It doesn’t matter what your goal is. If you’re a beginner (meaning less than 6 months of consistent and intelligent weight training), literally all scientific research and real world results prove that a 3- times- per- week training frequency is what works best for you, and the 3 day full body split is the most effective way to make that happen. I fully recommend it to all beginners. The higher frequency and almost required focus on the big compound exercises makes this type of split effective for strength and performance athletes. The 2 Day Workout Routine uses this split for that very reason. ![]() These are the three groups of people who this split tends to be most ideal for and who I’d personally recommend it for. Can it work for other people with other goals? However, there are other workout splits that will usually work better in those cases. Full Body Training Part 3 . Chad Waterbury. Full body training reigns king as the ideal way to quickly transform your body, as long as you know how to set it up correctly. In part 1 and part 2 I covered frequency, exercise selection and workout design, along with ways to design a program to build size or strength. Now, in this final installment of my full body training series, I’m going to tackle fat loss. The most common version of the classic full body split is the 3 day version. As you can see, it’s a basic 3 day split (meaning you have three weight training. The Best Training Split Should you do total-body workouts or split routines? The answer depends on your goals By BJ Gaddour April 20, 2017. Achieve new gains with this high intensity workout. This HIT MASS 3 day split is perfect for beginners as well as lifters looking to bust through a plateau! Full body training reigns king as the ideal way to quickly transform your body, as long as you know how to set it up correctly. In part 1 and part 2 I covered. Brad Pitt has lost “a bunch of weight” after his split from Angelina Jolie, according to Us Magazine. The Fury actor, however, is reportedly recovering from the. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. Full breakdown of the Push/Pull/Legs split. Learn the differences between the 3 and 5 day schedule and see who this weight training workout routine is best for. After all, that’s what most people need because a leaner body makes you look more muscular. Oftentimes, a guy will think he needs to gain mass to look more muscular, but in most cases, he just needs to lose fat. Women who want to get “toned” are simply saying they need to burn fat and build a little muscle – but that muscle must be in the right places to keep their curves intact. The key to quickly burning fat hinges on the metabolic cost, a measure scientists use to determine how much an exercise disrupts your physiology. This might sound grim, but it’s not. ![]() The more you challenge your cardiovascular, muscular, and nervous system, the more energy (calories) it takes to restore that balance over the next 2. I’ll concede that professional bodybuilders often use body part splits to cut up. Why don’t they follow a full body program since it’ll work better? The answer is simple: bodybuilders don’t need full body training to lose fat since they’re the most diligent dieters in the world. Their fat loss comes from an insanely restrictive diet that 9. I include myself in that 9. Therefore, your training program must take up the slack where your diet falls short. To stimulate your body to burn fat, there are two things to keep in mind when designing a fat loss training plan, and both have to do with metabolic cost. Boost the metabolic cost of each exercise: A workout is only as good as the exercises it consists of. To ramp up the metabolic cost of an exercise choose compound movements, lift as fast as possible, and use a load that’s heavy enough to stimulate all your muscle fibers (you can’t go wrong with 6- 1. RM range for fat loss). Boost the metabolic cost of the entire workout: Once you incorporate the above three components to boost the metabolic cost of each exercise, you’re 8. The other factors to keep in mind are rest periods and total volume. The rest periods must be as short as possible, and the set/rep volume must be higher than it is for strength or hypertrophy training. If your goal is to gain maximal strength, the load must be very high; therefore, the volume must be very low. You’ll need complete recovery before repeating an exercise in order to maintain your strength so the rest periods must be longer than what’s optimal for fat loss. Maximal Strength. A Chin- up for 3 reps. Rest 4. 5 seconds. B Dip for 3 reps. Rest 4. 5 seconds. C Deadlift for 3 reps. ![]() ![]() Rest 4. 5 seconds and repeat 1. A- 1. C twice more (3 rounds total)For fat loss, you’ll need more reps per set, more circuits, and shorter rest periods. So that original circuit for maximal strength becomes an awesome fat- burning workout when you turn it into this: Fat Loss. A Chin- up for 1. Rest 1. 5 seconds. B Dip for 1. 0 reps. Rest 1. 5 seconds. C Deadlift for 1. Rest 1. 5 seconds and repeat 1. A- 1. C seven more times (8 rounds total)This, by the way, is similar to how I train my MMA client, Ralek Gracie. That’s why I always say that training like a fighter (fast reps, short rest periods, multiple rounds) is one of the best ways to transform your body. Now, the above example doesn’t allow for complete recovery, even with a circuit- style of training. In other words, you won’t be able to complete 1. As you know, my goal is to always keep the load as high as possible. So for rounds 2- 8 keep the load the same as it was in the first round, but only do as many reps as you can. The reps in each round will drop off, in other words. Here’s an example: Round 1: 1. Round 2: 9 reps. Round 3: 7 reps. Round 4: 7 reps. Round 5: 6 reps. Round 6: 5 reps. Round 7: 5 reps. Round 8: 4 reps. Of course, not all three exercises will drop of at the same rate, and that’s fine. It doesn’t matter how many reps you get as long as the load stays constant. The cool part about not having a target number of reps per set is that you’ll always be doing as much as your body can at that moment – no more, no less. This is the most effective way I’ve found to train for fat loss, and that’s why it’s one of the primary methods I use in Body of F. I. R. E. Two or three of these circuits per week is great for burning fat. Remember to use different exercises in each workout and vary the load. When the load is high the reps per set are low so you need more circuits. When the load is lighter the reps per set are higher so you need fewer rounds. Here’s a sample plan for two workouts per week: Monday. A Bent- over row for 6 reps. Rest 1. 5 seconds. B Push press for 6 reps. I had intended to write about something different today, had it not been for this new and exciting study that came out a few days ago. The study, named "Training in. Rest 1. 5 seconds. C Front squat for 6 reps. Rest 1. 5 seconds. D Ab- wheel rollout for 6 reps. Rest 1. 5 seconds and repeat 1. A- 1. D nine more times (1. ![]() ![]() Thursday. 1A Pull- up or pulldown for 1. Rest 1. 5 seconds. B Clap push- up for 1. Rest 1. 5 seconds. C Deadlift for 1. Rest 1. 5 seconds. D Hanging leg raise for 1. Rest 1. 5 seconds and repeat 1. A- 1. D seven more times (8 rounds total)The other two workouts could be body weight circuits or GPP work such as sled pulls, sledgehammer work, sandbags, etc. Of course, you could add a third weight- training circuit and do one day of GPP as another option. Generally, I favor four workouts per week for fat loss (2 weights + 2 GPP or 3 weights + 1 GPP). If you want to train five times per week do three weight circuits and two GPP circuits. Stick to these principles and you’ll burn fat and boost athleticism faster than ever before.
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