Basic Understanding of Scheduling Full Body Workouts and the Benefits.
In this article we will cover sections by:
Science Behind Muscle Recovery Time
What Is A Full Body Workout?
How Often Should You Train Full Body Workouts A Week?
Active Rest In-Between Workout Days
Key Takeaways
There is absolutely no right or wrong way to train, but there are ways to train intelligently. There's no need for a regular gym goer or someone looking into developing
their fitness by spending every day of the week inside a gym, for 2 hours. If you do, and
you’re tired of being exhausted and not reaping any benefits in your workouts, take a
look into full-body training, the benefits behind it, and scheduling yourself for success.
Short story before we immerse into the article. For years, I was deeply immersed in the bodybuilding world, dedicating hours every day to high-volume training. While I achieved a shredded physique, the relentless routine left me exhausted and isolated. My obsession with the gym overshadowed other aspects of my life, and I realized it was becoming unhealthy.
Seeking balance, I transitioned to full-body workouts. This change allowed me to train less frequently, giving me more days away from the gym. Surprisingly, my performance both inside and outside the gym soared. Although these workouts initially left me more sore and tired than my previous regimen, they prompted me to delve into the importance of recovery.
I adopted a schedule of full-body workouts every 72 hours at a lower volume and prioritized rest days to enjoy life with friends, family, and active recovery activities. This new approach not only transformed my fitness results but also reshaped my outlook on life. I discovered the often-overlooked benefits of full-body workouts and active recovery, finding a healthier and more fulfilling path to fitness.
SCIENCE BEHIND MUSCLE RECOVERY TIME
The International Journal of Exercise Science published a report in 2019 PMCID:
PMC6719818 in regard to the following:
Research has been applied towards effects on resistant training intervals of rest and
their reproductivity rate for recovery and building strength.
In conclusion to the finalized research report, 48-72 hours of recovery periods are
needed between exercises to achieve consistency in repetitions and provide better
reproductivity. Whereas, 24-36 hours resulted in a significant decrease in strength from
the previous workout. Rest intervals greater than 72 hours should not be used for
strength training, but can be appropriate for endurance training at a high level.
WHAT IS A FULL BODY WORKOUT?
A full body workout is a training session that includes exercising all the major muscle
groups of the body.
- Chest
- Shoulders
- Back
- Legs
- Triceps
- Biceps
When designing your workout program, it's crucial to carefully select the volume and exercises to avoid injury. There are various ways to structure a full-body workout program, considering factors such as volume, weight percentage, and other variables that can drive results.
HOW OFTEN SHOULD YOU TRAIN WITH FULL BODY WORKOUTS A WEEK?
To maximize the benefits, commit to a full-body workout program for at least 6-8 weeks. Based on scientific research and over a decade of personal experience, I highly recommend scheduling workouts with 72 hours of rest in between. This interval is ideal for maximizing strength gains and muscle hypertrophy (muscle building).
ACTIVE REST IN BETWEEN WORKOUT DAYS
Active rest days, also known as active recovery, is when you do some sort of movement
that is less intense than your regular workout days. In general, an active recovery day
can mean anything from a hike, bike, row, swim, sports, or a brisk walk. The list goes
on, but ensure you do no more than low to moderate intensity.
Key Take Aways:
1- Full Body workouts are more bang for your buck when it comes to evenly
training all of your muscle groups while getting the absolute most from any
training program.
2- 72 hours is the recommended time for absolute muscle recovery
3- To speed muscle recovery, implement active rest in between full body
workouts.
4- Beginners should opt to perform 2 full body workouts a week, building up to 3-
4 times a week; I recommend every 72 hours to perform a full body workout.
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