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Transitioning from Split Training to Full Body by Parth Shah

Posted Aug 24 2008 2:58pm
Today I have a guest post by Parth Shah regarding how to transition from Split Training to Full Body Training. Check it out and post your comments or questions below.

I'm a huge proponent of using a full-body routine as opposed to a split routine for fat loss , mass gain, and strength. My philosophy is that the body is one unit, and so it should be trained as one unit. The majority of my workouts incorporate only two to three movements and last no more than 20 minutes. For those that follow a typical split routine, I'm going to show you how to steadily transition into using a full-body routine. There are 3 basic steps in doing this:

Step One: Get rid of all Isolation movements. Let's start our discussion with a typical bodybuilding program:

  • Day One: Chest, Bench Press, Incline Dumbbell Press

  • Day Two: Back, Pull downs, Bent Rows, One-arm Rows

  • Day Three: Legs , Squats , Leg curls , Leg Extensions , Calf raises

  • Day Four: Shoulders, Arnold Press, Military Press, Lateral Raises

  • Day Five: Arms , Barbell Curls , French Press, Dumbbell Curls

This is a pretty nice workout routine. We have a majority of compound movements here. But for the greatest efficiency, we're going to cut out all the isolation movements. Our new program looks something like this:

  • Day One: Chest, Bench Press

  • Day Two: Back, Bent Rows

  • Day Three: Legs , Squats, Leg curls

  • Day Four: Shoulders , Arnold Press, Military Press

  • Day Five: Arms, Barbell Curls

Step Two: Combine Body parts Naturally, it would be difficult to perform an entire workout with barbell curls. Hence, you may want to combine arms with back and chest to develop a simple 3-exercise workout. Here is how I'd do it:

  • Day One: Chest, Back & Arms, Bench Press, Bent Rows, Barbell Curls

  • Day Two: Legs & Shoulders, Squats, Leg Curls, Arnold Press, Military Press

Step Three: Hit every muscle group in each workout . Here is the final step in creating your full body routine. Simply design each workout with an upper body push, upper body pull, and a lower body exercise. Here is how I'd do it:

  • Day One: Bench Press, Bent Rows , Squats

  • Day Two: Military Press, Pull-ups, Dead lift

As you can see, I've replaced a few of the exercises here and remove a few others. The whole idea here is to use exercises that give you the most return for your efforts. The more muscle groups you can train in a limited amount of time, the greater your return will be. Typical bodybuilding programs waste too much time on the details. Most trainees unfortunately do not spend enough time getting the basics down before splitting up the routine. A full body program is the best way to put on mass, learn movements, and burn fat in the process. I know you guys'll have some questions. Feel free to post them in comments.

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