What is Full Body ?
Full Body, as the name suggests, is to train all body muscles on the same day during training. Exercises that are applied to affect all regions by running muscle groups with various regional exercises on the same day are full body training.
Benefits of Full Body training
- It allows all muscle groups to work.
- It offers the opportunity to protect and develop muscles for athletes who do not have enough time.
- It speeds up the recovery process for better efficiency.
- Increases the level of Testosterone hormone because you are training the whole body.
- It provides muscles to be more efficient in terms of protein synthesis.
- Fat burning accelerates during training.
- Full body Enables you to be more agile.
How is Full Body Made?
Regional studies are carried out in split training. The reason for this is that one region provides better development and another muscle group is passed in another training session. After the training, the muscles and cells are destroyed. At least 48 hours are required for recovery. That’s why we make amino acid supplements. The movements in split training affect the muscle groups we will do on another day. For example; While doing compound movements, he works in different muscle groups. In this case, the rest processes of other affected muscle groups are shortened. and if we train the same muscle group in the next workout, if the muscle cells are not renewed during the rest period, the Overtraining condition may occur.
Beginner Full Body Workout Routine
How many days should I do Full Body per week?
People who have time problems and disrupt sports exercises due to workload can maintain their muscle structure by doing full body at least 2 days a week. For athletes without time problems, they can apply full body programs of 3-4 days a week. With these programs, you can do full body 3-4 days a week. It is seen that some professional athletes make full body 5 days a week. Our advice is for improving your body with a 3-day full-body program per week.
How many days should the muscles be worked out per week
We must run a muscle group at least 2 days a week. If we train less than 2 days for a muscle group, protein synthesis will slow down. In this case, muscle development also slows down. Therefore, when we train the same muscle group at least 2 days a week, we get sufficient efficiency.
Should I do a full body or a split workout?
This question is highly debated, If you do not think of competitions in a professional sense, if you want to be both bodybuilding and agile, if you have time problems or do not, we can recommend Full body training for new beginnings. If you have more detailed thoughts, if you are thinking about further improvements in muscle mass, we can recommend split training if your goal is to compete.
How Much Weight Should I Lift?
Research shows that lifting 75-85% of the weight you can lift is useful for fat burning and bodybuilding.
- For fat burning and muscle development, remove 75-85% of the maximum weight you can lift and re-apply 8-12.
- For Strength Training use 85-100% of maximum weight with 1-5 reps. Practice your workout by resting for 3-5 minutes. Ex. In the program with 5-3-1 sets number, lift 85% weight in the 5th repetition, 90% in 3 repetitions and 100% weight in the last repetition.
- Repeat when applying 12-20 for muscle strength and stability. Prefer max 50-70% weight and apply 90 seconds rest time. Ex. Apply 20 repetitions at 50% weight, and apply 12 repeats at 70% weight. The less weight, the more repetition, The more weight, the less repetition.
Progressive Overload, which means progressive loading, try to increase the weight a little more each time we go to training. Routine exercises with the same weight may not be beneficial in terms of development after a while. Always try to raise the bar by gradually increasing the weights.