4 Reasons You Should be Doing Whole Body Training
Currently, the majority of athletes that participate in weight training are lifting with split based routines. But there are powerful reasons why you should be using whole body training in your workouts.
Split-based routines consist of working each distinct group of muscles separately, exercising regularly one or two groups per day spent in the gym.
For example, one day you might train chest and biceps and the next day back and triceps.
This particular form of training is used thoroughly by bodybuilders and is known as the Weider Routines.
However, there are other types of routines in which various large groups of muscles are trained during a single training session.
Let me tell you about the impactful benefits of Whole Body training.
Benefits of whole body training
When the entirety of the body is worked and trained within a single day, the routine comes to be known as a full body or Whole Body Training.
Whether our end goal is to build muscle, gain strength or even to lose body fat, a full body or whole-body training routine can help us efficiently achieve it.
These methods are based primarily on the combination of multi-joint exercises leaving any single joint exercises as complementary.
Whole-body training routines are initially recommended to be done three days per week, but they can indeed be adjusted to align with your personal preferences.
But if almost everyone is doing split routines why should I bother with whole-body training?
Top 4 reasons why you should try whole-body training
1. Requires less time:
If you lead a busy life as most of us do the prioritizing gym time can be a difficult task. Between work, family responsibilities and leisure it can be quite a hassle finding sufficient time for a complete routine. The primary benefit that whole body training can give you, especially if you are just starting out, is that the amount of time that you need to commit to your routine is much lower than if you choose to do split training. Whole body workouts can be performed three times a week, sometimes even twice a week, so you can more easily adapt your gym time to your life as opposed to having to adjust your life to the gym. A complete whole body workout might take slightly longer to finish than a split set but the overall time required per week to hit every muscle group will be much less. If you have to hit the gym four or even five times a week just to attack every exercise in your routine, then consider whole body training and cut the time commitment in half.
2. Easier recovery
If you are spending less time at the gym, then it only makes sense that you will be allowing more time for your muscles to recover. Remember that to see gains you have to work hard, and hard work can do a number on your muscles. During a workout session, your muscle fibres incur tiny tears that if improperly healed will stunt muscle growth. Not enough recovery time is one of the most common reasons why people do not see steady progress and lose interest in working out. It is easy for a beginner to make the mistake of believing that going to the gym every day is the best strategy. But your body needs a rest period between sessions so that your tissues regenerate.
3. Greater testosterone circulation
Testosterone, the principal male sex hormone, is essential to the proper growth of muscular tissue. One of the reasons there are so many testosterone supplements on the market is that if there is not sufficient testosterone flowing through your body then no matter how much you train and lift you will have trouble building up muscle mass. Supplements help of course, but your body can increase testosterone production on its own through the stimulus of high-intensity exercise. Exercises that utilise full body movements and fatigue as much of your muscle mass as possible will enhance your testosterone production more. The type of compound multi-joint exercises associated with whole-body training will be the most effective at getting your blood testosterone levels surging. The big muscles of the legs are especially useful, and with whole-body training, you will be working your legs at least three times a week.
4. More efficient weight loss
No type of workout is better suited for fat loss than whole body training. Compound exercises require more physical effort, and so the energetic and caloric requirements are higher.
Squads or lunges require major muscle groups to work together to coordinate movement and balance and the more muscle groups that become activated, the faster your body’s metabolic processes will have to work to keep those muscles fed. A boosted metabolism will always lead to more efficient fat loss even when at rest.
So if what you are after is a routine that is adjustable to a busy lifestyle, and efficient at building muscle mass and cutting down fat then whole body workouts are the way to go.
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- Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and science in sports and exercise, 36(4), 674-688.
- Hackney, Kyle J., Hermann-J. Engels, and Randall J. Gretebeck. “Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration.” The Journal of Strength & Conditioning Research 22.5 (2008): 1602-1609.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.