FULL PROGRAM in bodybuilding

On the one hand, it will allow us to progress faster and will adapt more and more as we progress. On the other hand, it will be reserved for beginners in bodybuilding only and will become obsolete afterwards. What is it really? Is FullBody the solution for everyone?

Definition of FullBody program in bodybuilding

Very fashionable in the years 1940-1950 thanks to the generation of “Old Timers”, which included Reg Park and Steve Reeves, who undoubtedly wore the physical ideal, the FullBody program is a bodybuilding program that works the whole body on each lesson.

Programme FullBody
Steve Reeves, legend.

Instead To classically split your body into two or more parts, in order to use what is called a Half Body or Split workout split, we ask for the full amount for each workout, and that is 2-3 times a week.

It is sometimes called circuit training in the middle of physical training. In this case, instead of doing all sets of one exercise first before moving on to the next, we do a set of each exercise with no recovery time to start again after a more or less important rest phase.

It is widely used in sports such as rowing, kayaking and early season, other activities to perform so-called general fitness (PPG). ) if the activity is appropriate.

FullBody program benefits

We choose one exercise per muscle most effective, usually from the largest to the smallest (minor). We do not think about the best positioning between different muscles in the week, as in the case of separation, and above all, we benefit from increasing training frequency .

Being able to repeat your exercises often improves what is called movement learning, or technique. By repeating, we become more and more automated and less about performing well (the basic rule in motor learning is that reflection prevents action).

Then we go through various stages:

  • Unconsciously incompetent
  • Consciously incompetent
  • Unconsciously competent
  • Consciously competent

Thus, we save time, because the first wins when starting a training program are nervous; we gain in inter- and intramuscular synchronization, which explains the increase in strength without the increase in muscle mass originally associated with it.

The more often we repeat an exercise, the more we become a expert , which is very important when we want to “benefit” from the muscles we do.

The FullBody program is less strict than the HalfBody or Split program in the sense that if you need to “skip” a session, it does not feel the overall progress that it does not do the last two .

If you go on vacation, it also allows for less loss to see an almost complete absence as the time between two sessions is reduced compared to the split or half body type of workout. sometimes it can be two weeks, when you take a week off before working directly on the muscles.

Disadvantages of FullBody

Unfortunately, FullBody has a lot of disadvantages .

first is that from a certain level defined for each, it is no longer possible to give as much energy to the last exercises of the session as to the first.

Since we usually start with the largest muscles, the smallest, performed at the end of the session, are performed with significant fatigue. and no longer allows us to use decent loads to stimulate muscle growth. Then we do “useless” streaks, we stir the wind.

We find ourselves neglecting the work of some muscles in favor of others. This is more than detrimental in the case when it is these smaller muscles, such as the biceps or triceps, that can be the main weaknesses due to their muscle length compared to the agonist muscles, that is, participating in the same movement (I explain all existing relationship here).

Otherwise, it doesn’t really matter since you’re made for a weapon. You realize that there is no better universal distribution, but this is a matter of personalization.

With a high frequency of heavy training, we use our joints and tendons faster. We have to remember that our strength building ability can improve much more than our recovery ability, which explains why, from experience, coaches such as Marc Vuyo , a renowned athletic strength coach, sometimes recommends heavy deadlift every two weeks for some of his athletes.

The heavier you put, the more strength and the more intervals of so-called direct progress (besides technical work or specific muscle strengthening) to be able to continue progressing. If so, then it’s probably time to switch to the HalfBody program, because your recovery is not enough.

Finally, the final flaw is the time a FullBody program takes in bodybuilding. In fact, since only one exercise is performed for each muscle group, it is wise to reduce the risk of injury before each warm-up. If we add chunks to that, we quickly jump to sessions ranging from 2 to 3 hours which are only compatible with multi-person schedules.

Sample Program

This is a example of a FullBody bodybuilding program. It is absolutely adapt to you, that is, to its morpho-anatomy, limitations, capabilities.

It can be suitable for a beginner specialist who does not have any special problems and can train three times a week. I volunteered to put hip work on at the end of the session (see below) to make this FullBody bodybuilding program more effective.

If you would like to learn to personalize your bodybuilding program at all levels, know that I have written a book on this subject based on my experience. Apart from theory, this is primarily practical work that is easy to apply by following various steps that will be beneficial for both diet and weight gain.

Monday – Wednesday – Friday FullBody Bodybuilding Program
Joint mobilization 5 minutes
Bench Press 4 sets of 8-12 reps
Rowing barre à la Yates overhand 4 sets of 8-12 reps
Designed with barbell (shoulders) 3 sets of 8-12 reps
Slanted Curl 4 sets of 10 to 20 reps
Spring dips 4 sets of 8-12 reps
Hip Press 4 sets of 8-12 reps
Seated Leg Curl 4 sets of 8-12 reps
Sitting calves 4 sets of 10 to 20 reps
Crunch at the Swiss Ball 4 sets of 12-20 reps
Stretching 5 minutes

How to optimize the FullBody program in bodybuilding?

To overcome its disadvantages, you can optimize the FullBody program in bodybuilding to make it more effective, especially if you only have the opportunity to train once or twice. a week.

The first decision to implement is to prioritize the muscles that you especially want to develop. So, you will begin your session with what is really important to you. In our example above, non-priority hips are executed at the end.

The second solution to be able to pay enough attention to each muscle is not to do the same exercises in every FullBody session in bodybuilding.

We can consider if we take the pectoral example to do the press on Monday, slope spreads on Wednesday, and the press on Friday. So Wednesday accent can be put on the main exercise for the triceps, for example, on the incline or bench press, since they do not get tired from work are designed and can work with “decent” loads for themselves without an unbearable loss of strength.

This rationale holds true for all of our muscles. Be careful as this solution is not suitable for beginners in bodybuilding who require a high frequency of training to automate their exercise. In addition, by modifying exercise, it allows us to alter the stress placed on our joints and tendons, and thus fight premature wear and tear.

Finally, the third solution can be thought of to save time by giving up certain muscles. The use of this is mainly for people who have strong biceps and triceps and do not need direct isolation work to develop them.

It can also affect the deltoid muscle (shoulder muscles). In rare cases, this applies to muscles such as the pectoral, dorsal, or trapezius muscles in general.

In this case, by doing less during the session, we have the energy for all the exercises, as it is like a HalfBody session that can be suitable for many months, even years. according to its goals.

Who is this program for?

The FullBody Program in Bodybuilding is Reserved mainly for 3 categories people:

  • New to Bodybuilding
  • People who engage in other sports activities nearby and for whom the practice of bodybuilding serves as a “fitness”
  • People with a significant rhythm of life, who do not have a special desire to gain “real” muscles, but more to be and stay in “shape”.

Conversely, if you really want to progress in bodybuilding, and this is your main sport activity, then the FullBody program in bodybuilding will show its limitations from until you can no longer train all your muscles in one session with equal efficiency.

This moment comes at different times for everyone. Then it will be necessary to turn to HalfBody and Split in the long run, as practiced by the best bodybuilders.

Conclusion on the FullBody program in bodybuilding

Like any program, the FullBody program in bodybuilding has its advantages and disadvantages. You should not be limited to continuing the practice of this distribution of learning if you reach your limits in terms of progress in. There is no one-size-fits-all training distribution that works for everyone without time limits and forever, no matter what “some experts” say.

This is why anyone with months and years of experience will end up going to HalfBody and then to Divided Learning to give more energy. and pay attention to each muscle group.

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