I don't know about others, but I try to do everything in one day. I am 58 years old, I am not a bodybuilder, but even the next day the body requires physical activity. I train with dumbbells every other day at home, work, in production. Watch home workouts with Igor Voitenko, very motivating.
Almost double the amount of follistatin, a natural myostatin blocker, will be produced, which in turn limits muscle growth. Those. The effectiveness of a full body workout will be higher than a split workout if other factors such as volume, intensity, nutrition, and most importantly, time for rest and recovery are considered.
It all depends on the individual characteristics of the organism and the goals set. The main thing is to listen to the body. He was engaged in various programs. I stopped by 4 exercises a week for 1.5 hours, where I work out all muscle groups. The flight is normal!
So I understand this is about weight training? Such a question can be asked either by a complete fool, or by a person who has NEVER trained in his life
Well, for beginners, it should be. This is a one-day split, or fullbadi, and it has a rationale, up to 3-4-5 times a week, that is, more often. Then the splits begin to regrow as the level of fitness increases, training for a muscle group is cut down, and significantly, but the power load on them also grows significantly. Nobody forbids making a 10-day split. Some people do not attach themselves to weeks at all due to shift or field work.
The muscle groups that you will train in the first place will receive a good workout, and all subsequent ones will receive less stress as the body gets tired. The last exercises will generally not exert much stress on the muscles, because the number of repetitions will rest on the general endurance of the body.
But if you do not have the opportunity to train for more than one day now, then for an amateur level it will be quite good. Just change the order of exercises each workout, then all muscle groups will have a full train at least once a month.
I think it will be good! Classical version of circuit training. Suitable mainly after a break in classes, during the recovery period, as well as simply maintaining muscle tone.
It depends on what goals you want to achieve by training.
Such a "circuit" training, if done at an average or slightly more than average pace, is aimed at developing strength endurance.
An hour and a half of this workout with weights of 60-100 in the bench press, 70-100 in the squat, 70-100 in the deadlift and 20-22 in the "Arnold press", for example, will squeeze you out like a rag. (If you are an ordinary guy, with about 3 years of experience and not in chemistry).
Usually, those who do not have time to train fully 3-4 times a week as a bodybuilder train like this.
In addition to endurance, it also makes it possible to maintain a good level of strength and breathing.
I also add gorilla-type kettlebell rows to this workout, as a warm-up 5-10 minutes of an ellipsoid and 5-10 minutes of vigorous punching around.
Such training allows you to have a stable "dry" body.
There are also disadvantages. This style of workout consumes a lot more energy than a regular "builder" workout.
I would say that it is even more comfortable and "lazy" for me to press the "pyramid" calmly from my chest for an hour, resting between sets for 2-3-5 minutes, than sweating and spitting out my heart and lungs " figa "fast and heavy" hot iron.
But, if you recover well, eat on time, sleep and drink protein, then by summer the "quick circle" allows you to have a dry, lean and embossed appearance. Yes, and it's easier to carry yourself when you lose 5-6 kilograms, again - it's easier to run, swim, perch on a horizontal bar)))
You can't (and can't) do a "fast circle" with large weights, it assumes average and below average weights.
Good luck with your training. Watch out for injury!
During a workout of 1-1.5 hours, it is impossible to work qualitatively on two large muscle groups. Doing 2-3 exercises in failure, do not give the opportunity and strength for another large group to work out in full force. With less exertion, the muscles practically do not get tired.
I'm not a pro, but I like to drive the body, I will say so it all depends on the human body, feeling yourself, you yourself choose the exercises and their rhythm and sequence, of course, if these exercises are not on the couch, you can disrupt everything on it)))
As a result, you will get a harmoniously developed body with fairly good coordination, general endurance and functionality.
The division of training into groups takes place exclusively in bodybuilding and some fitness options.
If, however, we are talking about training with the aim of strengthening the body, improving physical qualities, then no separation occurs.
One of the clearest examples of such training is the preparation of fighters for competitions. During preparation, they do not pump each mouse separately, but they perform complex exercises - for 2-3 groups at once, and the training always affects the whole body as a whole.
separate workouts are good for a beautiful body, and complex workouts are good for general functionality and improve physical qualities - strength, endurance, coordination and speed. These indicators cannot be improved in any way by separate workouts.
Just on the fingers, you cannot increase the overall endurance of the body under load, if at this time only separate parts of this body will receive the load. Endurance will increase only when the whole body is evenly loaded.
The same applies to other qualities. You cannot get stronger, the load falls on individual nodes, and not on the whole body. You can't get faster or more coordinated. you can only get a beautiful muscle relief and volume, but nothing more.
Therefore, when developing workouts, you should understand what you want. If beauty is bodybuilding with appropriate programs. If the goals are different, then the programs will be completely different.
Another example. Look at the special forces soldiers. How many Mr. Olympia jocks are there? And what are the standards for maroon beret, and which of the jocks will be able to pass these standards?
Something like that.
Workouts for different muscle groups are commonly used by bodybuilders to gain muscle mass. In this case, the body is completely non-functional. For example, if we swing our arms separately, we do not take into account that they are connected with the chest and pelvis. It is impossible to work out some muscle separately, because we are a single web, biotensegrity. Raise your hand up. Do you think you are just flexing your shoulder? And after the hand, the tissues of the thoracic fascia and fascia of the abdomen went up to the pubic bone and the entire pelvis. It is impossible to completely pump something apart from the whole body. You can just put an emphasis, but you need to train the whole body for training, otherwise tension will accumulate in some of the most vulnerable to injury regions.
Based on my experience, I can say that full-body training is suitable in the following cases, 1) for all beginners who first started bodybuilding, 2) for those who are limited in time and can train no more than 1 - 2 x times a week., 3) and also after a long break in training., to restore the former form. In all other cases, when a person has already pumped up and achieved certain success in his physical development and has time for training 3-4 times or more per week, then it will be optimal for him to train by. split system with a breakdown into the upper and lower body, or into separate muscle groups. plus. I myself have been training since 1966 to the present, now I am 75 years old, I still train and feel good. I wish you all good training and good health.
The result can be either positive or negative.
It's not so important how you divide muscle groups by day, but how much work they do during the training week.
When drawing up a training program, you need to take into account that it is optimal to train one muscle twice a week. At the same time, in one workout, the time under the load of this muscle should be, on average, from 1500 to 2000 seconds. If you shift this to the number of approaches and reps, then this is approximately 6 sets of 10 reps. You can do both one exercise, and two or three, breaking these 6 approaches and experimenting with the number of repetitions.
You also need to take into account individual characteristics - lagging muscle groups may require more work.
These are the best recommendations for the development of hypertrophy in an average athlete.
If you have just come to the gym, then the time under load can be safely cut in half.
If you fit such a training volume into a full-body workout, then you can safely train like this. Full badi will definitely suit a beginner. A more experienced athlete is unlikely, and will need to split workouts into upper and lower body or deadlift and bench movements, or classic split. Although, if you try, you can correctly spread the load for 4 full-day workouts per week.
It will be awesome, before I had a classic three-day split "back-chest-legs", now two workouts a week and each one involves the back, legs, arms, and chest, I have been progressing like this for a year and a half, although I and ectomorph, and hormonal sores, etc. etc.
It will be very good!
In general, a full body workout is considered more effective than a split - division of muscles by day. It is also a good option to split the upper and lower body.
Why full body is preferable:
First, you load your muscles more often. As recent studies show, it is optimal to train a muscle 2-3 times a week, if you divide the muscles by day and train them once a week, then the effectiveness of training will be less.
Secondly, the training should stimulate muscle growth, and not "kill" them, which usually happens when you devote an entire workout to one muscle group. It is much more effective to load muscles more moderately. One or two exercises per muscle group will be sufficient. Thanks to this approach, she will receive an adequate load and, instead of coming to her senses after "destruction", will respond to the load with growth.
Third, when you train the muscles separately, you run the risk of developing muscle imbalances and overtraining small muscles like the triceps. Poor triceps work in all pressing movements, and you still load it on a separate day.
But the biggest disadvantage of the split is that the training schedule in it is based on target, not working muscles. As a result, the real human anatomy is almost never taken into account.
In general, the topic is quite extensive. I tried to answer more or less briefly. More details can be found here.