Whole body training plus accessories
A type of training that many have not tried. Very bad, because it has excellent results.
This weekly division of training is what I use for strength athletes. It is a classic whole body workout plus a bonus session.
Whole body training at each session is the oldest method of training. Until the 1960s it was the most widely used method, until division into muscle groups gained in popularity. Some even make the connection between increasing the use of odds on muscle groups and the beginning of the "era of anabolic steroids".
The classic method is to train the whole body in three weekly sessions: Monday, Wednesday and Friday. It is an excellent approach for those who want to get bigger, stronger and have a better physical condition.
There are many approaches to whole body training, but the minimalist one makes the most sense for me: to use almost exclusively compound, basic exercises. Some have a more detailed approach including one or more exercises for each muscle group. The result is a total of 8-10 exercises per session, which is too much.
Better to use 4-5 exercises per workout:
- A kind of kneeling.
- A press (bent, tilted or above the head)
- A drag exercise.
- An exercise that involves bending the hips (such as straightening).
You can also add a unilateral exercise for the lower part or a carat exercise (the farmer's walk). These exercises will work most of the body, to a certain extent. You do not have dedicated biceps, triceps or deltoid exercises, but they are used for basic exercises.
The benefits of whole body training
- Working each muscle group and basic movement three times a week will bring you better gains in muscle strength, which can give you an advantage in increasing muscle mass.
- You can use several training methods, intensities and types of contractions for each muscle. For example, on Monday you can use negatives, on Wednesday you can enter some isometry and on Friday you can have a normal session.
- You can use a heavy / medium / light or heavy / high density / volume approach to have the benefits of all repetition radii and angles. The idea is to include a single training method in a workout, not to mix them.
- Whole body training reduces myostatin levels more than dividing them into muscle groups. Myostatin is a protein released by muscles that limits growth. The less you produce, the more you grow.
- It is very effective!
If you are a bodybuilder who wants to develop more certain muscle groups, the 3 sessions are not ideal for you. For this, a fourth session can be introduced - that of accessories. This bonus workout will focus more on pumping and isolation exercises .
It is an easier workout, where you do easy exercises: isolation, apparatus or pulleys. The exercises used are chosen to fill the gaps left by basic training.
You will do exercises that isolate the biceps, triceps, femurs and posterior deltoids. But you can use this workout to boost any muscle group you want. This way you will have the benefits of whole body training with more specific bodybuilding results.
This is what the weekly breakdown would look like :
- Monday : whole body training 1
- Tuesday : Pause
- Wednesday : whole body training 2
- Thursday : pause
- Friday : whole body training 3
- Saturday : training accessories
- Sunday : break
The disadvantages? Whole body workouts with abza exercises can be tiring and can take a little longer, requiring good warm-up and longer breaks. But the positive results are just right!