Many people who are looking to build muscle and create quality workout regimens are focused on better gains. After all, if there are no gains, then there is no point in working out. A full body split training plan is capable of providing the routine you need to get more out of your workout.
How you do the full body split is up to you, though you will be exerting greater energy expenditure per workout no matter what you do. For example, exercising bikes can be part of your workout. Rather than riding them every day at the same speed, however, you would force more out, such as what you would experience with a cycling class. You can purchase a Schwinn Airdyne bike to challenge yourself. Find out more about it before, though, and how you can use bikes to explore full body split training.
Breaking the Rules
There are rules that you have to break sometimes in order to get better gains – and the full body split is proof of this. For years, people were told to work one muscle group at a time. This isn’t the way to get the job done, though.
A full body split involves working all of the different major muscle groups:
- Back
- Legs
- Arms
- Core
A standard split would be an upper/lower body split. This means that it would involve doing the upper body on one day and the lower body on another day.
However, with the full body split, otherwise known as total body training or TBT, it’s working your entire physique. It can be beneficial to those who are limited on time as well. You get a heavy circuit of dips, chin-ups, deadlifts, squats, and more, followed by short rest periods in between.
Split don’t provide enough frequency on the body parts. You are going to get optimal results because you aren’t spending enough time on these movements. If you’re not a hard-core athlete, you might only get to these various body parts three times a week, and that’s simply not enough to see the gains you desire.
The greatest aspect of the way you train is the amount of time you spend in between different activities. The old school way of doing things is sitting around for three to five minutes. Then you resume. However, this way, it’s unlikely that you will experience gain. You have to continue pushing yourself, which means you have to go maybe 30 seconds before you repeat the exercise.
Otherwise, you’re not building your work capacity, and you certainly aren’t going to be burning off any fat. Think about how quickly 3 to 5 minutes can add up in between every repeat. This could mean 15 to 30 minutes you’re just losing – and that could be spent training other movements and other muscle groups.
Further, when you are completing an upper or lower body workout, you want to include various other muscle groups. For example, if you are doing a lower body workout, you may do single leg squats as well as incline leg press calf raises, allowing you to cover various areas of the leg.
Goals of Training for Size and Strength
When you are looking to achieve the best gains, you have a goal of size and strength. This means that you need to focus on:
- Releasing as many androgens as possible per session
- Managing fatigue of the nervous system
- Training each body part or movement several times per week
- Recruiting as much total muscle mass as you can within every session
It is imperative that you make the most out of every training session you have. If you are not an athlete, you may only be training three or four times a week. You have to take the days of rest seriously, even if you are an athlete. You need to allow yourself at least one. This means that at most, you have six days to train. If you are doing a standard split, certain areas of your body may only see two or three workouts, and this isn’t enough to get optimal results.
On the other hand, a total body split is going to allow you to work the entire body. You are going to go for high volume and intensity, which short periods of rest. You will also want to consider two 30-minute sessions instead of one longer 60-minute session. That’s because it easier for your body to recover from the two shorter ones. It also gives your body a chance to benefit from a post workout drink, where nutrient uptake is at the most critical.
You can be sensitive to the fact that your nervous system will experience fatigue, and by breaking it out into the shorter sessions, you acknowledge this and give your body what it needs in order to recover. Just be sure to divide your two sessions up so that there is at least a six-hour gap in between the two.
Better gains are achievable as long as you’re willing to work for it. Understanding the demands of a total body split can make it easier for you to work your muscles and demand more out of your body. Although it may be taxing on the nervous system, there are ways around it. Various pieces of equipment, as well as top notch trainers, can be brought into the mix to assist you every step of the way.
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