I Prescribe : A full body split workout

When it comes to optimizing your workout routine for maximum gains, the full body split , is a popular and effective choice. This approach to weight training focuses on engaging all major muscle groups in a single session, offering a balanced and time-efficient way to build strength and muscle.

 In this blog post, we’ll explore the science behind full body workouts, offer a sample workout, and provide a 6-week program. We’ll also compare this method to other training styles for a comprehensive understanding.

Research from PubMed indicates that full body workouts can be particularly effective for both hypertrophy (muscle growth) and strength improvements. A study by Schoenfeld et al. (2016) suggests that distributing training volume across more frequent sessions can lead to greater muscle growth, compared to less frequent splits. 

This is partly because increased frequency may boost muscle protein synthesis rates, following resistance exercise.

1. Efficient Use of Time: 

Full body workouts allow trainees to hit each muscle group multiple times per week, maximizing gains without spending excessive time in the gym.

These workouts encourage balanced recovery as they prevent overtraining individual muscle groups. 

Studies show that balanced workouts help in reducing injury risks (Kraemer et al., 2002).

3. Flexibility: 

By engaging the entire body, these routines offer greater flexibility in scheduling, making it easy to adjust to varying life commitments.

Engaging large muscle groups increases the calorie expenditure, aiding in weight management and fat loss.

This workout targets all major muscle groups and can be completed in about 60 to 75 minutes: 

Squats: 

3 sets of 8-10 reps

Bench Press: 

3 sets of 8-10 reps

Bent-over Rows: 

3 sets of 8-10 reps

Deadlifts:

 3 sets of 6-8 reps

Shoulder Press: 

3 sets of 8-10 reps

Pull-Ups: 

3 sets to failure

Planks: 

3 sets of 60 seconds

Weeks 1-2: 

Light weight to focus on form, 3 days per week

    – Example: Monday, Wednesday, Friday

    – Prioritize circuit training with emphasis on technique and controlled movements.

Weeks 3-4: 

Increase to moderate weight, focus on muscle endurance, 4 days per week

    – Example: Monday, Tuesday, Thursday, Friday

    – Incorporate supersets to increase intensity.

Weeks 5-6: 

Aim for higher intensity with heavier weights, 3-4 days per week

    – Example: Monday, Wednesday, Friday (can add a Saturday for specific focus)

    – Focus on strength building, include specific exercises for any lagging muscle groups.

Split Routine: Bodybuilding enthusiasts often prefer split routines focusing on specific muscle groups each day (e.g., chest/back, legs, arms/abs). While these can induce significant hypertrophy, full body splits provide more frequently distributed recovery periods, potentially increasing overall strength and flexibility.

Push/Pull/Legs: 

This is a popular regimen that divides workouts into push motions, pull exercises, and leg workouts. Though similar in efficiency and simplicity, a full body split may engage stabilizing muscles more effectively due to its compound nature.

High-Intensity Interval Training (HIIT): 

While HIIT predominantly focuses on cardiovascular fitness and endurance, integrating such sessions with full body workouts enhances overall fitness, offering varied cardiovascular benefits without heavy reliance on gym equipment.

Full body splits are a time-efficient, scientifically-backed approach to building muscle mass and strength. Particularly suitable for those balancing gym time with a busy schedule, they offer numerous health benefits, from improved muscle hypertrophy to fat loss. When compared to other workout styles, full body workouts offer flexibility without compromising on intensity or results.

Whether you’re a seasoned gym-goer or just starting, incorporating a full body split routine can lead to impressive gains and improved overall fitness.