Full body advantage

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Full body advantage

  1. 1. Full Body AdvantageTheres so much talk about it on the internet. Even holy wars. Whats better full-body routines orsplits? Whats better for muscle gain? Whats better for fat loss? Some people say full-bodyworkouts are the ultimate way to train. Others disagree with the former and start arguing andproving their thoughts with some obscure researches. Then full-body fans say that all old-schoolbodybuilders used only full-body routines. Split fans say that all the modern bodybuilders usesplit routines. The debate goes nowhere and everybody stays unconvinced no matter what.Thats how internet works (: My TakeMy take is simple. Its not a secret that there is no "ultimate" or "one-fits-all" approach to thissubject. Different approaches work not the same for different people. Some people do better withfull-body routines, some do better with splits. You need to find something that works for YOU. Iknow, it may be boring, hard, even frustrating. But you need to figure it out. How?CLICK HERE TO GET INSTANT ACCESS TO OLD SCHOOL NEW BODYDownload this document if link is not clickableYou have options. You can experiment and track things precisely. Or you can hire a professionaland let him do this job. You can check out my personalized program design services at the authorbox in the end of the article.In my experience (as personal strength trainer and self-trainer) people do better on full-bodyroutines. Im not saying here that full-body routines forever and splits are crap. Im saying thatme and my clients made decent progress mainly on full-body routines. And heres why.Full-Body ReasonsHere are some reasons why I prefer full-body routines and why I find them soeffective.
  2. 2. 1. You work your body as one unit.Its quite obvious but it takes time to understand this. Our bodies were designed to work as oneunit. Theres more than enough evidence for that. If you still dont believe just look at your dailyactivities (besides sitting in front of the computer or lying on the sofa and watching TV). You walkand use your body as one unit, you run and use your body as one unit, you jump and use yourbody as one unit, you grab and lift something from the floor and use your body as one unit, youcarry suitcase or heavy bag and use your body as one unit, heck, you drive a car and still useyour body as one unit. You cant run or jump just using your legs. It contradicts with humanphysiology. So from here comes the next reason.2. You cant totally isolate body parts in exercises.You just cant. Youre working every muscle in your body to some degree in any exercise. Istrongly believe that theres no such thing as isolated exercises of course if you use decent(appropriate) poundages. Yes, for example, you can isolate your biceps to some degree onpreacher curls with dumbbell attached with rope to your wrist (to take grip and forearms out ofequation) but think again: "Is it worth be done? Will your biceps grow bigger from a set of thiscrap or from a set of weighted chin-ups?" You got the idea. Squats are not only for legs, deadliftsare not only for lower back, presses work not only chest and/or shoulders.3. Youll have no time for isolation movements.Think its bad? What about your favorite curls and triceps kickbacks? Forget them, man. Whoneeds isolation anyway? Everybody knows that compound exercises build muscle, strength,endurance, even if your goal is fat loss you should go with compounds. But it seems that nobodywants to do them. The best training advice I was given in the beginning of my training was:"Dude, why you doin all that curls and stuff? You should do only presses, squats and deadlifts for5 years to be ready for curls". I regret that I understood that advice a bit later. So dont repeatthis mistake. Isolation wont build anything if you have no foundation. You have to be a minimalistwhen you doing full-body routines. You should pick the most effective exercises that work yourwhole body (which are squats, deadlifts, presses and rows, nothing new). Some isolation is stillacceptable for those who just dont believe that their biceps will grow without curls. But it shouldbe very restricted.4. You will build tremendous work capacity.Thats very important reason. One day my friend asked me what am I doing to get such results,whats my training program etc. You know. I said that I do full-body routines, squats, deadlifts,presses, rows. No secret exercises or routines. Everything that worked for millions of athletes and
  3. 3. proven through time. And he said: "Squats and bench in one session. Oh no. Its too hard". Thefunny thing is that its hard only for those who is used to train a body part once a week on deadsplit routines that use professional bodybuilders. Pros use this split for their reasons. The biggestmistake natural trainee can make is to follow that routines. If you dont inject what pros injectwhy do you using their routines? A reasonable question that nobody seems to ask themselves.Splits are no-go for me because I simply dont feel that it is a workout. After so much full-bodytraining I really dont understand how is it possible not to press and squat in one session? Workcapacity is through the roof.5. You will improve your recovery abilities.Full-body routines demand greater recovery abilities from your body. And your body responds inincreasing your recovery speed. Usually you are training your whole body 2-3 times per week onfull-body routines. So every body part is worked 2-3 times per week which means greateranabolic response (if you support it with calorie surplus) and greater strength gains (becausestrength training is actually a skill that you need to train and support) on full-body routines.6. Unconventional tools mix better with full-body routines.Sandbags, kettlebells and body weight exercises mix much better with full-body routines ratherthan with splits. Its all about setup. You make lots of accessory work with these tools. I mean allthe cleans and shouldering. No matter what your goal is you better do full-body routines withthese tools.7. Old-timers used full-body routines almost exclusively.Remember beginning of the article (: Anyway, those guys undoubtedly knew what they weredoing.Where to start?At first you need to pick exercises. Like I said in the first part, you need to pick compoundexercises like squats or deadlifts. Usually the more weight you use the more this exercise isbeneficial. For example, Military Press and Bench Press are more beneficial than flyes and tricepskickbacks. Squats and Deadlifts are more beneficial than leg extensions and leg curls. Pull-Upsand Bent-Over Rows are more beneficial than curls. You get the idea. But you may ask whatabout Military Presses vs Bench Presses? Or Squats vs Leg Presses? This is an issue for the wholearticle actually. But in two words, Military Presses are more beneficial than Bench Presses, andSquats will be more effective than Leg Presses. The issue here is that Military Presses and Squatsare free-standing exercises. They involve much more muscles into action. They make greater
  4. 4. impact on body composition. The most effective exercises on this planet are those where youstanding on your feet. Pull-Ups, Dips and all the gymnastic exercises do count. Someone candisagree but its rough reality.Dont worry about implements. You can mix them as you wish. If you like sandbag training youcan do it exclusively. If you prefer kettlebells and body weight over sandbags. No big deal. Workwith those implements. Like barbells and dumbbells? No problem. Do what you like.Ok, I got it. Whats next?Mix and match. There are lots of opinions on how to structure a full-body routine but I like to keepit simple.Upper Body Push + Upper Body Pull + Lower Body Movement = Full-Body WorkoutIts the combination that brought me the best results. It is a combination that many fitness andstrength experts preach, including Brooks Kubik and Chad Waterbury.Heres a sample full-body routine:Workout A:A1) Kettlebell Double Military Press 5x5A2) Pull-Ups 5x5A3) Barbell Deadlifts 5x5Perform all sets in circuit fashion. Rest no more than 2 minutes between sets. Start with yourseven rep max. Use the same weight for all sets. When you will be able to finish all sets and allreps add weight or cut the rest periods.Workout B:A) Sandbag Floor Press 3x8B) Kettlebell One-Arm Bent-Over Row 3x8 (each hand)C) Barbell Squats 3x8Perform all sets in straight fashion. Rest no more than 2 minutes between sets. Start with yourten rep max. Use the same weight for all sets. When you will be able to finish all sets and all reps
  5. 5. add weight or cut the rest periods.Workout C:A1) Dips 2x12A2) Kettlebell Alternating Renegade Row 2x12Perform all sets in alternating fashion. Rest no more than 2 minutes between sets. Start with yourfourteen rep max. Use the same weight for all sets. When you will be able to finish all sets and allreps add weight or cut the rest periods. Finish all the sets and then move on to the next exercise.B) Sandbag Zercher Squat 2x12Rest no more than 2 minutes between sets. Start with your fourteen rep max. Use the sameweight for all sets. When you will be able to finish all sets and all reps add weight or cut the restperiods.Try to follow this routine on a 3-day-a-week schedule. For example, Monday-Wednesday-Friday ofTuesday-Thursday-Saturday. Pick any combination you will be able to follow. Just make sure thattheres at least one full day of rest between workouts. If it is too much try 2-day-a-week schedule.For example, Monday-Thursday or Tuesday-Friday. It will look like this:Monday: Workout AThursday: Workout BMonday: Workout CGenerally speaking you should get stronger almost every workout. Dont worry about curls andcore work. Your guns will grow like weed and with proper diet your abs will be ripped as hell (:Here you go. Now you have a simple ready-to-go full-body routine that you can use to gainstrength, build muscle and lose fat. But what about splits?SplitsId like to say some words here on splits actually. If for some reason you dont like full-bodyroutines or simply like splits so much that you wont even try full-body routine its ok. But youneed to understand that your body is like a machine. It always works as a whole unit. So whenyou will be designing your split let your logic be the guide. Sometimes people follow hilarioussplits and dont even analyze what they are doing. As a result they build tremendous muscle
  6. 6. imbalances instead of harmonic body. You know, people tend to work what they like more insteadof what needs to be worked. Thats why you see people benching and curling instead of squattingand deadlifting. So if you are fond of splits make them well-balanced. How to do it? The easiestway is to split upper body and lower body into two sessions. Thats how you will save balance andfind time for your precious isolation.Heres a sample split routine:Workout A - Upper BodyA1) Barbell Bench Press 5x5A2) Weighted Pull-Ups 5x5Perform all sets in alternating fashion. Rest no more than 2 minutes between sets. Start with yourseven rep max. Use the same weight for all sets. When you will be able to finish all sets and allreps add weight or cut the rest periods. Finish all the sets and then move on to the next exercises.B1) Barbell Standing Curls 2x6B2) Lying Triceps Extensions 2x6Same directions as above except when you will be able to finish all sets and all reps add repsuntil you hit 12 with this weight. Then add weight.Workout B - Lower BodyA) Front Squats 5x5B) Deadlift 3x5C) Calf Raises 3x10-12Perform all sets in straight fashion. Rest no more than 2 minutes between sets. When you will beable to finish all sets and all reps add weight or cut the rest periods. Feel free to add some corework in the end but dont get too carried away.Perform workouts back-to-back. For example:Monday: Workout AWednesday: Workout B
  7. 7. Friday: Workout AMonday: Workout BWednesday: Workout AFriday: Workout BRepeat.If its too easy for you then try this approach:Monday/Thursday: Workout ATuesday/Friday: Workout BI think its no-brainer that you should use perfect technique on every rep. Try one of theseroutines and e-mail me on how they worked for you to roughstrength@yahoo.com.Play Rough!Alex ZinchenkoCLICK HERE TO GET INSTANT ACCESS TO OLD SCHOOL NEW BODYDownload this document if link is not clickableArticle source = ezinearticles.com/?Full-Body-Advantage

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