Have you ever tried a full body workout plan?
Let me re-phrase that…
Have you ever tried a full body workout intelligently designed by someone who knows how to build muscle and strength at alarmingly fast rates?
It's time for a change from those boring once per week split routines that only slow your progress.
Let me tell you right now…
If you've only been working each muscle group once per week, you are missing out on some serious strength and size gains.
You need a change. You need a full body workout plan. You need to begin making amazing progress.
Who Else Wants To Build Muscle and Strength Faster?
I've been experimenting with split routines versus full body workouts for many years.
I'm a very experienced weight lifter with over 10 years of experience.
One of the huge myths in the weight lifting world today is that advanced lifters should not be using full body workouts.
Anyone who states that a full body workout can't work for an advanced lifter does not know the simple basics of building muscle and strength.
Split routines do not and cannot compare with full body routines because you do not and will not get the increased frequency of weight training.
Full body workouts allow you to work each muscle group 3 times per week.
Since you work each muscle group up to 3 times as much each year… You can build 3 times the amount of muscle with a full body workout plan.
BUT, that's only if you have a good workout plan, and you understand how to find YOUR optimal weight lifting intensity.
Everyone is different in every way. Everyone has different recovery abilities.
WARNING: Do NOT Use the Same Intensity As Your Split Routine
The problem most people have when switching from a split routine to a full body workout plan is lifting to failure too much.
In other words, you are using too much intensity.
You MUST cut back on the intensity of each set during a full body program.
You cannot go to failure each and every set and expect to not overtrain working each muscle group 3 times per week with heavy, compound weight lifting exercises.
Intensity of each set is not the key to building muscle and strength. You DO NOT have to go to failure and beyond to build muscle and strength fast.
Read that again.
And just don't read it… BELIEVE IT. It's true.
So, the first step you must take when switching to a full body workout program is to stop taking every set to failure.
Here is THE Most Important Muscle Building Factor
Above, we discussed how intensity of each set is not THAT important for building muscle and strength. It is important, but all the muscle building factors must be balanced for you to make optimal progress.
Let me explain what I mean…
Intensity, frequency, and volume are all important muscle building factors. If you could recover very quickly from workouts, you could lift with greater intensity, you could lift weights more often, and you could do more each workout and get AWESOME results.
BUT, you just cannot workout all the time, go to failure all the time, and do tons of sets at every workout.
Your body just can't take that much. You will overtrain and not make any progress at all if you do too much of everything.
So you MUST balance those factors to make optimal progress.
The full body workout plan that I've designed takes the most important muscle building factors and makes them top priority…
The most important muscle building factor is increasing the amount of weight you lift at each workout.
The load you apply to each muscle group determines whether or not you applied the proper muscle building stimulus you need to build muscle.
What Everybody Ought to Know About Increasing the Weight You Lift
If you've ever tried to increase the weight every workout you know that it gets very hard. You have to fight for every ounce of weight increase. And that's why it's tough to make progress and build muscle.
So, with my weight lifting programs, I teach you how to easily increase the weight every workout.
Let me give you an example.
Remember, the overall strategy takes everything into account. One thing that MUST be done before starting every weight lifting cycle is to take a 1 week break from any rigorous physical activity.
Let's say you've had your one week break already. You're ready to start a full body workout plan consisting of 3 workouts per week. One of your exercises is the full barbell squat.
One of my rules for every weight lifting program is to start out with very light weights in the beginning. You will build muscle in the beginning — even with lighter weights — because you've deconditioned your muscles to any load (due to the break).
Let's say you can easily full squat about 235 pounds for 6 reps.
Your plan for the full body program might look like this for each workout…
Example Weight Progression
Week | Workout 1 | Workout 2 | Workout 3 |
1 | 85 | 95 | 105 |
2 | 115 | 125 | 135 |
3 | 145 | 155 | 165 |
4 | 175 | 180 | 185 |
5 | 190 | 195 | 200 |
6 | 205 | 215 | 220 |
7 | 225 | 230 | 235 |
8 | 240 | 245 | 250 |
9 | 255 | 265 | 270 |
10 | 275 | 280 | 285 |
Do you notice anything missing from the example above? Yes, the amount of reps to do each workout is not there and the number of sets. I didn't put those because weight lifted is the most important thing.
The strategy I use for all my workout programs is to start out with light weight and higher reps. As weight is increased, reps are decreased.
This allows you to continuously increase the weight WITHOUT going to failure all the time.
This is a strategy that works absolute wonders. You will be amazed at how much progress you make and how easy it is to increase the weight every workout without going to failure.
Every weight lifting cycle, you should plan to end with higher maxes than your previous cycle. That's how you make progress.
The Secret of Increased Frequency
The full body workout plan works so well because you get 3 chances to build muscle and strength each week. You have to wait 3 weeks with split routines to get the same effect.
I'll just say it plainly: ‘Split routines STINK!' Or at least they do compared to a good full body workout program.
Science has proven that the vast majority of workout effects are complete after about 48 hours post workout. So it makes sense to work each muscle group every 48 hours, right? Right.
In order to utilize that secret, though, you need to understand the ‘Big Picture' and balancing all the factors… as discussed above.
Luckily, I've taken a few years of my life to put together a program that shows you and teaches you everything you need to know. I've developed the WLC System to get you started on the right track.
All you have to do is follow the WLC System. Simple. Easy.
Once you're an advanced weight lifter and have gained all the benefits from full body workouts, then we can take a look at split routines. And if you have to question whether you're advanced or not, you're not. You'll know when you're advanced because you'll know your body very well.
Al says
I have a broken bone in my back and I am overweight. I have scoliosis and spondylolisthesis. My orthopedic doctor said that I can do some exercises to strengthen my back and diet. I curently have lost 10 pounds. I need to know if leg presses should be substituted for squats or should I do modified squats. He said hyper- extentions for my back strength. He said surgery is not an option with my weight and age (I am 71 years old). I have been in excellent shape earlier in life ( played footbal at college level, Karate (2nd Degree Black Belt, lited weights. etc.). I have been recently restarted working out.
Josh from WLC says
Hey Al, nice to meet you. Before I go into anything, I have to say that you should get full approval from your doctor before trying any of the below exercises. You and your doctor are the experts on your health so I would not trust my recommendations without talking to your doctor.
With that said, there are all types of different weight lifting exercises you can do as substitutions for squats, deadlifts, and other exercises.
I actually recommend 7 core exercises with all weight lifting workouts. Here they are with all substitutes you can use for each:
1. Squat
2. Deadlift
3. Bench Press
4. Rows
5. Overhead Press
6. Chin Ups
7. Dips
Squat Exercises
Low Bar Squat
High Bar Squat
Zercher Squat
Hip Belt Squat
Barbell Hack Squat
Bulgarian Squat
Split Squat
Sumo Squat
Wide Stance Squat
Narrow Stance Squat
Front Squat
Forward Lunge
Reverse Lunge
Goblet Squat
Jefferson Squat
Pistol Squat
Box Squat
Manta Ray Squat
Step Up
Leg Press
Machine Hack Squat
Safety Bar Squat
Cossack Squat
If you look at the above list, you will find several exercises that won’t put a lot of stress on your back while still working the entire lower body. For example, hip belt squats might work really well for you as it takes much of the back out of the movement and the back isn’t loaded with weight. I’m not a huge fan of the leg press but I do include it as it works well for some people.
Deadlift Exercises
Barbell Deadlift
Trap Bar Deadlift
Rack Deadlift
1-Arm Deadlift
Snatch
Stiff Legged Deadlift
Romanian Deadlift
Pull Thru
Good Morning
Back Extension
Sumo Deadlift
Rows
Power Cleans
Pendlay Rows
Bent Over Rows
1-Arm Rows
Inverted Rows
Seated Rows
Lying Rows
Face Pulls
Bench Press
Decline Bench Press
Flat Bench Press
Incline Bench Press
Wide Grip Bench Press
Close Grip Bench Press
Reverse Grip Bench Press
Parallel Grip Bench Press
Push Ups
Chest Flyes
Overhead Press
Standing Overhead Press
Seated Overhead Press
Parallel Grip Overhead Press
Push Press
1-Arm Overhead Press
Chin Ups
Various Grip Style Chin Ups
Various Grip Width Chin Ups
Rack Chin Ups
Kipping Chin Ups
Pullovers
Side to Side Chin Ups
1-Arm Chin Ups
Mixed Grip Chin Ups
Band Assisted Chin Ups
Negative Only Chin Ups
Jump-Up Chin Ups
Lat Pull Downs
1-Arm Pull Downs
Dips
Parallel Grip Dip
Forward Leaning Dip
No Lean Dip
Bench / Chair Dip
Push Downs
Suspended Dips
So when you look at the list of exercises available to you, you are sure to find many alternatives that will work around the issues that you have. Strengthening your entire body will really help you not only lose weight but will help you feel so much better too.
There are tons of different back exercises you can do that should work to really strengthen your back. I am working on exercise videos for each but it’s going to take some time. You Tube is a good source to see many of the exercises in action.
Glad to hear that you are back to exercising again. Good luck, and please let me know which exercises you decide to do. Would like to hear your progress as well. Good luck Al!
Josh