Some training experts say that we need to exercise each part of the body individually once a week. Others suggest that the benefits of full-body training are far greater since we are training our bodies as a whole, integrated unit. In this article, we’ll explain why the latter is a better choice, especially if you lead a busy lifestyle. You just won’t find the time to work out each body part individually, as it is said in bodybuilding magazines or internet articles, and even if you did it would be really annoying and boring.
Benefits of full body training
What you need is a short but effective workout, especially if you have a busy life. Something that takes the least amount of time and still offers enough exercise stimuli to build muscle mass and strength while you can get on with your life at the same time.
You need the type of workout that is the best bang for your buck. This is where full-body training can help. So, without further ado, here are the 4 biggest benefits of full body training:
Faster strength gains
If maximizing your strength is your primary goal, it is important that you do exercises that allow you to use the most weight and number of muscles at the same time. Large compound movements like the deadlift, squat, bench press, and overhead press and their variations are the best examples of full body movements that build total body strength.
As early as 2000, a study was carried out in which strength training sessions with the same volume were compared once a week and three times a week. The study was carried out on 25 experienced volunteers who were randomly divided into two training groups.
The first group did 3 set strength training one day per week to complete the failure, using a rep range of 3 to 10 reps per set. The second group exercised three days a week with one day failing while exercising in the same rep ranges.
The volume of exercise between the two groups was also the same, but the second group had a greater increase in muscle mass and an increased maximum strength of 1 rep. With the same total training volume, increasing the training frequency to 3 days per week led to better results in terms of both muscle mass and strength.
Faster muscle gains
For those interested in faster muscle gains, it is true that isolation exercises like biceps or leg curls are ideal for hypertrophy for already seasoned bodybuilders. But if you are not a seasoned bodybuilder, and the majority of people are not, it will be better if you do some compound movements that involve multiple muscle groups at the same time.
Unless you already have a solid strength base, performing isolation exercises is mostly a poor use of your time. Plus, if you only exercise them once a week, it just doesn’t make sense to expect your legs to grow. The training frequency is just too low. With full body training and the assumption that you are using the right weights and rest, you will train any muscle group two or three times a week, which will leave your muscles in need of increased growth.
Full-body training is more time-efficient
If you lead a busy lifestyle with a fast paced career, or have lots of family commitments, it makes sense that you don’t have time to exercise. The fact is that the majority of people today have this problem and simply cannot spend time on their physical improvement.
Rather than trying to tailor your lifestyle to suit your workout, consider choosing a relatively short, full-body workout with the most effective exercises. You will burn many more calories in one workout when doing a full body workout than if you devote an entire workout to one muscle group.
Focus on the basics
The majority of people stay in the gym for around an hour, including the warm up. When you take into account that most people also take selfies at the gym and post them on social media, the actual effective exercise time really isn’t that great. No matter how many times we say you have to train hard and get the job done, the fact is that social media doesn’t go anywhere that fast.
To make your workout as effective as possible despite your lack of focus, consider doing a full-body workout that focuses on basic movements like bench press, squat, deadlift, overhead press, pull-up, and focused sprints. Sometimes the best option is to just jump in, do the basic exercises, and stimulate a physiological response.
The advantages of full-body training, in summary:
– Full body training improves training efficiency by avoiding unnecessary exercise and using only basic compound movements to make you stronger and more muscular.
– You train important movement patterns several times a week in different intensities and repetition ranges in order to use as many muscle fibers as possible.
– Whole-body training is the most efficient way to achieve optimal muscle stimulation under time pressure and thus increase muscle mass and strength.