Body part split training is the name of the game when it comes to bodybuilding, but did you know that this is not the only way to build serious muscle and strength?

Full body training, while often thought of a beginner workout, can in fact elicit tremendous results in terms of muscle growth, end especially strength for not only beginner and intermediate trainees but also for advanced lifters.

It is often advised that newbies start weight training by utilising full body workouts and as they advance and develop, they can then move on to the more challenging body part split routines where they focus more intently on one to two muscle groups per day. While body part splits are extremely effective means of inducing muscular hypertrophy and strength, they are not the only way to go about it.

The problem with most full body training plans is that they are designed to cater for the beginner or intermediate trainees and do not adequately challenge advanced athletes. Loads used in full body weight training are often low to medium which is not adequate to challenge advanced lifters even with large volume. When heavy weight is introduced, the workouts can become very long and incredibly gruelling. With some clever modification, however, we can design a full body workout which is short in duration but which also tests the advanced athlete’s muscles.

By working muscles more frequently you are able to stimulate protein synthesis more often which in turn can lead to an enhanced growth rate. A well-designed full body workout should focus on performance as well as muscle pump. Performance, or compound movement, exercises work to increase strength, enhance natural anabolic hormone production and burn an incredible amount of calories while the pump, or isolation, exercises allow for enhanced blood flow, nutrient delivery and muscle fiber stimulation.

FULL BODY BLAST WORKOUT


TIPS:

  • Train 2 days on, 1 day off, 2 days on.
  • Do not train more than 4 times per week.
  • Compound Exercises – Train with a controlled eccentric movement and an explosive concentric movement.
  • Isolation exercises – Medium to light weights allows you to achieve the stipulated rep range with a slow and controlled eccentric and concentric movement in order to increase overall time under tension.

Day 1 Performance Work – Legs & Back
Squats
2-3
15-20
120 – 180 sec
Good Mornings
2
10-12
120 – 150 sec
Pulldown
2
10-12
120 – 150 sec
Seated Row
2-3
10-12
120 – 150 sec
       
Pump Work – Chest, Shoulders & Arms
Flyes
2-3
15-20
60 – 90 sec
Side Lateral Raise
2-3
15-20
60 – 90 sec
Preacher Curl (EZ Bar)
2
20
60 – 90 sec
Triceps Pushdown
2
20
&60 – 90 sec
       
Day 2 Performance Work – Chest, Shoulders, Arms
Bench Press
2-3
8-10
120 – 150 sec
Shoulder Machine Press
2
8-10
120 – 150 sec
Tricep Dips
2-3
8-10
120 – 150 sec
Barbell Curl
2
2-3
120 – 150 sec
       
Pump Work – Legs & Back
Leg Extension
2
20
60 – 90 sec
Leg Curl
2
20
60 – 90 sec
Straight-Arm Pulldown
2-3
15-20
60 – 90 sec
       

Day 3 – Rest


Day 4 Performance Work – Legs & Back
Leg Press
2-3
15-20
120 – 180 sec
Stiff-Leg Deadlift
2
10-12
120 – 150 sec
Reverse-Grip Pulldown
2
10-12
120 – 150 sec
Single-Arm Bent-Over Row
2
10-12
120 – 150 sec
       
Pump Work – Chest, Shoulders & Arms
Cable Crossovers
3
15-20
60 – 90 sec
Upright Row
3
15-20
60 – 90 sec
Alternating Dumbbell Curl
2
20
60 – 90 sec
Seated Overhead Tricep Extension
2
20
60 – 90 sec
       
Day 5 Performance Work – Chest, Shoulders, Arms
Seated Dumbbell Shoulder Press
3
8-10
120 – 150 sec
Incline Press
3
8-10
120 – 150 sec
Close-Grip Bench Press
2
8-10
120 – 150 sec
Hammer Curl
2
10-12
120 – 150 sec
       
Pump Work – Legs & Back
Leg Extension
2
20
60 – 90 sec
Leg Curl
2
20
60 – 90 sec
Seated Row (light weight)
3
15-20
60 – 90 sec
       

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