WHEN WE EXERCISE IN THE GYM WE CAN CHOOSE TO PERFORM DIFFERENT TYPES OF ROUTINES, SUPER-SETS, DROP SETS AND MORE! TODAY WE ARE GOING TO FOCUS ON THE TYPE OF FULL-BODY ROUTINE!
As its name suggests, this type of routine works the whole body in one day , by performing basic or multi-joint exercises, so today we can ignore splits for different muscle groups.
As we are going to work practically all muscle groups on the same day, we must have a rest day between sessions, therefore, the routine will be scheduled for three alternate days.
It is a very good option to gain volume due to the hormonal stimulation that occurs when doing this type of training.
Like anything, you have its advantages and disadvantages, we start with the first, its advantages .
As we have just mentioned, performing this type of routine produces a much greater hormonal response than training the muscle groups separately, which is very positive if what you are looking for is hypertrophy.
These hormones that we are referring to are testosterone, growth hormone, and insulin growth factor.
They are also suitable for the development of strength since they can be programmed to work with few repetitions, normally 5 or 6, and, as only three exercises are performed each day, the rest time between series will allow us to move higher loads than in other types of routines except for those specific to strength.
By working three alternate days we will rest longer as the work load has increased which needs a longer recovery time.
THE WEAK POINTS
Let's go now with the weak points that we can find in this type of routine
First of all, having to work on alternate days due to the rest that we need between sessions to recover the muscles, we are spending less time in the gym and resting more so gym sessions would not be so often.
You do not get a great muscle pump after training because you perform a single exercise per muscle group and a low number of repetitions, this can give us the feeling that "we are not doing anything", an idea that is not true at all.
Do not forget to warm up correctly before each exercise, since we are going to move quite high loads and we will go, for example, from performing Bench Press to performing chins and we could injure ourselves.
An example of a full-body routine, among the many that we can make, programmed for three weekly sessions with two exercise distributions, A and B.
- Squats 4 × 8
- Bench Press 4 × 6
- Pointed row 4 × 6
- Deadlift 4 × 6
- Military Press 4 × 6
- Pull-ups 4 × 6
So on Monday we will carry out training A, on Wednesday training B and on Friday training A again, to begin with training B in the following week and repeat the process.
In the pull-ups, depending on our level, we will surely need to weigh ourselves down to reach just those 6 repetitions.
The rest between series will be between two and three minutes, and as you can see, we do without isolation exercises such as the bicep curl or French tricep curl since we work these muscles when performing pull-ups, bench press or military press.