Full body or split workout for men. Uniform pumping of all muscle groups in one session is a full body workout! What it is

Each type of training has its own benefits. Powerlifters lift differently than bodybuilders and regular athletes.

For those who have recently started going to the gym and do not have large and strong muscles, but want to get into proper shape as quickly as possible, the full body training program is suitable.

Benefits of the program

Unlike the popular split, the fullbody program for beginners is recognized as the most effective. It is based on working out all major muscle groups in one session.

Modern trainers choose a standard three-day split for their players, during which they need to perform one basic movement and several additional ones.

But studies have proven that when performing several exercises on different large muscle groups, an athlete who does not have strong muscles and refined technique shows great results.

Split is useful for experienced athletes who work with heavy weights and therefore need more time to recover.

Beginners have small muscle fibers and recover much faster, so they can train with a full body mass program several times a week.

More basic exercises promote faster progress.

In addition, this approach allows you to better master the exercise technique. The athlete begins to perform them more often, and the breaks become shorter. This is a great way to prepare for the transition to a more complex type of training.

Working on all muscle groups in one workout is useful not only for beginners. The specificity of the work allows you to increase the metabolic rate. This brings with it a number of advantages.

First, more calories are burned, leading to weight loss.

Secondly, the execution technique improves, thanks to which work in the gym brings better results and the athlete will sooner be able to move on to more intense types of exercise.

Thirdly, the athlete’s body develops faster and more evenly, due to the fact that all muscles have time to recover and do not remain idle for several days.

For girls, the fullbody training program becomes an excellent opportunity to lose excess weight, strengthen muscles, and not spend a lot of effort on drawing up a plan for each visit to the gym.

If an athlete, for some reason, was forced to quit the gym, the muscles can be restored to their previous characteristics in the first stages with a fullbody training program.

Training rules

For those who decide to start training, to create the best fullbody program, you need it to meet the following requirements:

One exercise per muscle group

Most athletes, when visiting the gym, engage in targeted loading of one muscle group.

The bench press is combined with dumbbell raises, etc. This is due to the fact that you need to work out a certain area as best as possible in order to work on another one in the next workout.

In this case, you need to limit yourself to one movement.

No need to get rejected

A split program, or strength training, is performed at maximum speed and is usually stopped when the muscle can no longer contract.

When training all groups, failure of any one does not allow you to perform a full-fledged other basic exercise.

Therefore, all approaches should be performed with a high load, but not to failure. After a day or two, the load will be repeated, which will allow you to work the area fully.

Number of classes per week

When drawing up a training plan, you need to understand that each person lives his own life, and a certain schedule is suitable for him.

When performing a split, due to third-party factors, you may lose leg, chest or back day.

Since when training the whole body, nothing falls out, regularity becomes the main factor in growth.

You need to choose enough classes to have time to fully recover. If you wish, you can perform the fullbody program three times a day, then rest for a week.

Training program

Properly selected exercises are the key to a successful workout.

Barbell squats 3 sets of 12 reps. When performing, you need to make sure that your back is straight and your toes point straight or outward.

Support should be placed only on the heels, otherwise the knees may be damaged. You need to lower yourself so that your buttocks and knees are at the same level.

Barbell press 4 sets of 10-12 reps. It needs to be done on a straight bench with a bridge position. This technique allows you to work not only the pectoral muscles, but also the shoulder and torso muscles.

Pull-ups on the horizontal bar 3 sets of 15 reps. Your arms need to be fully straightened to stretch your back.

When performing 15 reps freely, you can add additional weight, which you need to hang on your lower torso.

Dumbbell flyes: 3 sets of 10 reps. To perform, you need to take an average weight. You should try not to lift, but to stretch. The amplitude should be maximum. The exercise is designed to restore the previous length to the contracted muscles. Only if you observe ideal technique and perform freely, you can increase the weight of the shells.

Biceps workout 3 sets of 10 reps. To perform this, you can use a bar or dumbbells. It is advisable to alternate in different workouts if possible.

French press 3X10. You should not take a lot of weight to perform. This is a specific exercise that can injure the elbow joint. Therefore, you need to start with small weights, increasing them as needed.

The fullbody program for women may consist of the presented exercises. However, you need to increase the number of repetitions by reducing the weight of the equipment. The exception is the squat, which uses one of the largest muscles in a girl's body - the buttocks.

In order to get the maximum results from your workouts, be careful not only in the gym.

Most of all, muscle growth does not depend on exercise at all, but on the quality of recovery.

Therefore, those who do not want to waste their energy can adhere to the following recommendations:

In order not to lose enthusiasm and motivation at the very beginning of training, it is better to limit yourself to small and medium weights.

By performing the first month of exercises with your own weight or an empty bar, you will prepare your body for increased loads, which will increase the speed of recovery and will not be a big shock to the nervous system.

The body’s adaptation can also work against the athlete. With monotonous training for more than 3 months, the muscles begin to get used to the load, which is why progress may stop. To avoid this, you need to change the exercises.

A training person needs proper, balanced nutrition containing all the necessary elements. If the goal of training is to gain weight, then you need to increase the number of calories absorbed by 10%

High-quality restoration contributes to good functioning of the endocrine system and rapid growth of indicators. Therefore, you need to sleep better and try to avoid stressful situations.

The following advantages of training can be highlighted:

The training is suitable for beginners and is correct for an unprepared body, as well as for regaining shape after a long rest and subsequently rehabilitation after injuries.
The workout is suitable for both men and girls.
Fulbadi is also suitable in the off-season for maintaining shape after competitions.
An ideal workout for women of all ages.
Thanks to adequate load, each muscle is trained properly, but is not unnecessarily injured, having time to recover for the next workout.
The risk of developing a strong inflammatory process in the muscles the next day is also reduced.
Better for beginners than a split system.
Allows you to strengthen muscles and also get rid of excess fat.
A safer method for strengthening ligaments and muscles.

Flaws:

Although this is not a disadvantage, this method is still not suitable and ineffective for experienced gym goers who require complex split training to progress.
Despite the fact that the training is designed for beginners, it is still not worth doing it in the first month, since it is not advisable for unprepared people to perform complex basic exercises.

Fullbody program for men

Perform 3-4 sets of each exercise, 15,12,10, 8 reps, rest for two minutes between sets. During the period of performing the first two exercises of the complex, you can rest until complete recovery.

Day 1

Leg bending in the simulator.

Horizontal barbell press.

Pull a horizontal block to the belt.

Standing dumbbell press.

Shin sitting.

Press – any two exercises.

Day 2

Sumo squats.

Romanian cravings.

Wide grip pull-ups to the bar.

Row of one dumbbell to the belt in support.

Dumbbell press at a 45 degree angle.

Dumbbell raises to the side.

Medium grip barbell curl.

Press.

Day 3

Front squats.

Deadlift.

Close grip barbell press.

Pull a vertical block in front of you.

Wide grip horizontal block row – rear deltoid.

Smith press in front of you with a medium grip.

Curling arms with dumbbells in supination.

Press.

Fulbadi program for girls

Perform 2-3 sets of each exercise for 15-20 repetitions with light weight.

Day 1

Smith machine squats.

Scissor lunges.

Dumbbell bench press.

Pull-ups on a low bar.

Lying crunches.

Lying leg raises.

Day 2

Smith machine press at a 45 degree angle.

Pull the upper block in front of you.

Conclusion

Fulbadi training will be appropriate for beginners who have already slightly adapted their muscles to basic exercises. For professional bodybuilders, such training is appropriate during the recovery period after competitions in the off-season. This method provides a kind of rest for the exhausted body and makes it possible to recover without compromising athletic fitness. So, the fullbody technique has many advantages for absolutely everyone, both professionals and amateurs, both men and women.

Fulbadi training in video format

Those who want to exercise often doubt which training program to choose to achieve their goals. Girls trying to lose weight usually prefer intense cardio - something from aerobics, shaping or Zumba. Guys dreaming of six-pack abs and “cans” take split regimens to pump up the desired muscle group to the desired volume. Those who simply keep fit for beauty and health stop at the golden mean - they run and do exercises with dumbbells.

However, there is a universal training system that can suit absolutely everyone - beginners and professionals, for fat burning and muscle building. This is the famous full body workout, which is a worthy competitor to splits.

What it is

Pumping up the whole body in one session is full body training. So it is the complete opposite, when the work focuses on a specific muscle group (legs, arms, abs, back, chest). The authoritative sports medical journal “Strength and Conditioning Research” published the results of studies conducted by American scientists. They concluded that for beginners who first need to improve their basic physical performance and prepare the body for serious loads, full body training is a much more advantageous training system than splits.

uniform pumping of all muscle groups - building muscle mass throughout the body;
improvement of physical indicators: strength, endurance, flexibility, coordination;
health promotion (metabolism, water-salt balance is normalized, the functioning of the respiratory system, central nervous system, cardiovascular system, gastrointestinal tract is improved);
fat burning and, as a result, weight loss.

So fulbadi can be done for muscle building, weight loss, and for a general strengthening effect. There are no age, gender or physical restrictions. It’s not for nothing that they say that this is one of the most versatile strength training.

Nowadays, the training programs of older athletes are increasingly attracting attention. And it’s easy to notice one common point between them: they are all in the full body style. Classes - three times a week, in one workout the whole body is methodically worked, sequential work on each muscle group in 3-4 approaches: legs, chest, back, shoulders, arms, core. This is fullbadi, which is now gaining popularity again.

Those who decide to try full body for the first time often make the same mistake. Especially those who previously did split or. Out of habit, they begin to do 10 approaches, squeezing the machine or barbell to the maximum each time. Completely different principles apply here. To achieve your goal with them, you will have to adhere to the following rules:

The main attention is paid to the high-quality development of the technique of each exercise.
Microperiodization of the training process - alternating light, medium and heavy loads.
The exercises are performed from the position of uniform distribution of forces: for each of them - a maximum of 5 approaches and 15 repetitions.
The main emphasis is on 3 basic exercises - squats with a barbell, deadlift, and bench press.
There are not many isolation exercises. Performed at an average pace, with light or medium weight, without unbearable muscle tension.
The intensity of the classes is average.

Opinions differ regarding the duration of the lesson. Some believe that 45 minutes is enough to reduce the risk of overtraining. For others, this is not enough, since each exercise is performed slowly, efficiently, with detailed elaboration of the technique, and this requires much more time - from 1 to 1.5 hours. After just six months of regular training, changes in sensations, well-being, slimness and body contour will appear visible to the naked eye.

Lesson outline

The classic type is fullbadi circuit training, which involves:

exercises for all muscle groups;
their clearly sequential implementation;
1 circle = 1 set of several (no more than 10) exercises performed a certain number of times;
rest periods are possible between exercises;
interval between circles - up to 3 minutes;
1 lesson = several circles (no more than 4).

Example of training for girls:

for the muscles of the chest and arms: lifting and lowering dumbbells (no more than 2 kg each);
for the press: lateral crunches in the simulator;
for the buttocks: abducting the leg to the side in a block exercise machine;
for legs: lunges with weights.

An example of fullbadi training for men:

for arms: overhead dumbbell press;
for shoulders: lifting dumbbells from the sides;
for the back: burpee;
for the press: hyperextension on a bench;
for legs: raising on toes in the Hackenschmidt simulator.

The circular training system involves the presence of exercises on different parts of the body in one circle, so that they are pumped evenly. Regularity - three times a week. Each session begins with (dynamic or mobilization, rolling on a roller or running on a treadmill - the choice is unlimited), which will reduce the risk of injury. Upon completion, it is mandatory (swings, bends, scissors, lunges), which will speed up muscle recovery.

At the same time, women's training differs from men's in that it uses lighter weights, a lighter load, and a minimum number of circles, approaches and repetitions. The complex is selected in such a way that the muscles do not become pumped, and the body acquires flexibility and grace.

Full body workout option with dumbbells for girls (exercises are performed in a superset, a total of 3 supersets with 1 minute rest between them):

Exercises

Full body refers to strength training, so it primarily involves exercises with weights and in machines. However, this does not mean that it is only possible to exercise in the gym - there are complexes that can be performed at home with no less effectiveness.

An example of exercises that can fill a training program in the gym:

bench press in a block machine;
bench press;
dips;
lifting the EZ bar in a Scott bench;
biceps curl;
squats;
deadlift;
butterfly;
vertical block thrust.

Scott Bench EZ Bar Raise

Example of a training program at home:

Ab crunches (straight and oblique);
lifting the legs, bent at the knees, onto the press;
pull-up on the bar;
push-ups (on parallel bars, from a bench, from the floor);
concentrated flexion;
squats (simple or).

Concentrated arm curl

A real salvation for those who plan to exercise at home will be exercises with dumbbells to pump up muscles:

standing biceps curl;
lying breeding;
Arnold press;
hammer;
bending arms together and alternately;
seated concentrated press.

Arnold press

Programs

The training schemes proposed below are indicative. They can be changed in accordance with your physical data, individual preferences, goals and objectives, and location of classes. You can supplement with your own exercises and adjust the load. At the same time, the main thing is not to violate the principles of fullbadi, to avoid overtraining and to focus on the technique of execution, and not on an endless number of approaches and repetitions.

For all

This is a universal training program for everyone, without age or physical limitations.

Beginner program

First week:

Second week:

Third week:

Fourth week:

Advanced program

Program for men (with microperiodization)

Monday and Friday - high load level, Wednesday - moderate.

Monday and Friday:

Women's program

Fulbadi is an effective workout for uniform pumping of all muscle groups. After it, the body looks harmoniously developed, sculpted, strong and toned. Everyone can count on results, regardless of age, level of physical fitness and purpose of training.

There are a huge number with which you can pump up a beautiful body or increase your strength to unprecedented heights. We recently discussed one of the best training splits that currently exists -. But most of the programs will be useful mainly to more advanced athletes who have already reached a certain level of development.

If you are just starting to work out in the gym or are returning to training after a long break, or perhaps you are working out but not seeing any progress in your training and appearance, then you should try the training program Full Body, this is one of the most effective programs for building muscle mass and increasing strength in a very short time.

In this article, I'll explain to you why Fullbody training is so effective, give you a great Fullbody starter program, and explain how you can get the most out of your training.

What is Full Body training?

As the name of this training program suggests, Fullbody is a program aimed at working all the major muscle groups of the body in one workout. You can do one exercise for each part of your body (legs, arms, chest, back, deltoids, core), or what is more reasonable, and where I encourage you to start, is to do only 3 or 4 exercises per workout that involve all major muscle groups.

To create a truly effective Fullbody program, you need to focus on heavy, compound exercises such as various types of squats, leg presses, barbell presses at different angles, deadlifts, pull-ups, dips, etc. You should combine these exercises so that each muscle group gets enough exercise during the workout.

You can create one set of exercises for a Fullbody workout and do it 3 times a week at each workout (this, unfortunately, can lead to under-recovery sooner or later), or you can create 2 or even 3 sets of exercises that you will do per workout. one week, no matter what you choose, your entire body will be worked out 3 times a week. I recommend that you focus on 2 sets of exercises, which should be alternated one after another, so that one week we get workouts according to the A-B-A scheme, and the next week we get B-A-B.

Why Full Body?

Fullbody training allows you to work every part of your body more often, while maintaining the optimal frequency of training per week. As practice shows, this scheme is ideal for beginners and athletes with little training experience, allowing them to progress in strength and successfully build muscle mass.

Beginning athletes are able to progress in almost every workout, which is why Fullbody is the ideal choice for them, because their working weights are not so heavy that they cannot fully recover from workout to workout. It makes no sense for them to rest for 3-5 days between working out large muscle groups, and more frequent training will allow them to move very quickly through working weights, hone their exercise technique and neuromuscular connections.

Using basic, multi-joint exercises in Fullbody training allows beginners to get a very strong metabolic and hormonal response from their body. This also allows you to reduce the number of exercises in training and the time spent in the gym without losing efficiency, because everyone knows that it is the “BASE” that best grows muscle mass and strength.

So, if you are a beginner, then forget about the bro-split (chest-biceps, back-triceps, legs-shoulders, etc.), train the whole body in every workout, it will be ten times more effective, of course, if you will do everything right.

Example of a Full Body training program

Here's a great Fullbody workout program. Don't be fooled by the simplicity of this program, often the simplest things are the most effective. Just try to work out on it, and I assure you that you will be very pleased with the results achieved, both in strength and in muscle mass gain.

Workout A

Squats with a barbell 3x6-8
Bench press 3x6-8
Bent-over barbell row 3x6-8

Workout B

Deadlift 2x5
Army press 3x6-8
Wide grip pull-ups 3x6-8

I indicated only working sets and repetitions, do not forget to do warm-up sets to minimize the risk of injury, I suggest doing one set with 60% of the working weight of the barbell and 1 set with 80%, in principle, this will be enough to prepare your body to training.

To begin with, these exercises will be enough for you, after you hone your technique in them, lift your working weights and achieve noticeable progress, I advise you to add individual exercises for the arms and deltoids to the program, such as barbell curls, dumbbell swings sideways, French press, etc., this will allow you to develop a more harmoniously built body.

If you have any contraindications to performing the exercises above, you can change them to similar basic movements, but with less load on the spine, for example, squats can be replaced with a leg press, deadlifts with hyperextension with additional weight, or the safer Romanian deadlift , bent-over barbell row to bent-over dumbbell row or chest-focused T-bar row. The main thing is to maintain the principle of working out the whole body in one workout.

In the video below, you can see examples of exercises from which you can build your Fullbody workout:

Useful information on Fullbody training(Full Body)

Progression of loads: start training with light weights, don’t throw on so much at once that you almost shit yourself. Learn the technique of doing the exercises, try to do the upper number of repetitions in each approach from the range that is written above, as soon as you have done the specified number of repetitions in all working approaches, throw weight on the barbell, only progression through working weights will allow you to build muscle mass naturally. Add about 2.5 kg to the upper body weights and 5 kg to the legs and deadlifts. Start with the lower number of repetitions and increase repetitions to the upper limit in subsequent workouts.

Stagnation in training: sooner or later you will get stuck on some working weight, don’t beat your head against the wall, trying to take it from workout to workout, give yourself 3 attempts, if it doesn’t work, then you just need to roll back your working weights by 10-15% back and start the progression again, I assure you that when you reach the weight at which you stalled last time, you will be able to overcome it. Unfortunately, this practice will only work up to a certain level, then you will have to include more complex mechanisms in your training to overcome the plateau.

Nutrition: Do not forget to eat well and balanced, because nutrition is 50% of success in bodybuilding.

Recovery: good sleep and active rest will help you keep your nervous system intact and avoid overtraining.

After some time, you will realize that the load that falls on you during Fullbody training is too great, your working weights have become too large to effectively work on the whole body in each workout. If you feel like you've reached this point, I encourage you to move on to other training programs, such as split training.

I hope now you understand why Fullbody is a great choice for a beginner. By the way, this program is not only suitable for beginners; experienced athletes can also successfully include Fullbody training in their annual mesocycles, depending on the training stage.

Who is this program for?

Nowadays it is very fashionable to have a beautiful figure and more and more people are starting to go to gyms. A beginner faces a big question: where to start? Many rush to pump - considering that it is very fashionable, others exclusively load the chest muscles.

In addition to beginners, the problem of choosing a workout faces those who go to the gym seasonally - for example, to pump up muscles before the beach season.

Many people don’t understand what exercises to do, what exercise machine to grab: the basic rule they follow is “grab what’s not occupied and lift it!” Without observing any systematics, beginners perform all the exercises they know in random order. But, unfortunately, such training does not bring results, and very soon the novice bodybuilder will be disappointed - the training goes on, but there is still no result!

It's good that you came to ours! Using ours, compiled by professionals, you will progress and avoid making typical beginner mistakes.

Both for a beginner and for someone who has worked out before, but for some reason took a long break (a month or more), it is necessary to prepare the muscles for further increasing loads. This workout is perfect for this – fullbody. As you probably already understood from the name, this program is for the muscles of the whole body, and its main feature is that we will load all the muscles of the body in one workout.

Features of the program

The program contains one exercise for each muscle group. And of course they will, because it is the basic exercises that are most effective for initial development.

During your first training sessions, pay attention to mastering the correct technique for performing exercises - your task is to bring your actions to automaticity.

Start each exercise with a warm-up approach (and in general, don’t forget about). Then start performing the exercise with the required load.

From the second week of training on this program, your task is to select the right weight at which you can perform only the planned number of repetitions, no more! Ideally, you should reach a state (in which you cannot do another repetition on your own). Over time you will get stronger and the program will need to be adjusted (in relation to the weight of the load).

– Each person has their own level of physical fitness. Some people need 5 minutes to restore strength and breathing, while for others 1 is enough. Here, focus on your condition, but don’t relax too much. Strive to reduce your rest time to the minimum necessary.

Try to keep it to 1 hour, less if possible.

Follow this program 2 times a week. You can increase it up to 3x.