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|
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.