Bodybuilding

The Full Body Training During A Session

Published

12 years ago

December 9, 2012

F Kyle

Training the whole body during one session is considered the fastest way for 99% of bodybuilders to increase muscle mass and strength and burn fat. Despite being very effective in achieving these goals, total training continues to be the most underutilized routine in the gym. If you are on a split routine for an extended period, then switching to a total training workout will give you a lot of benefits. Total training workouts are highly indicated for beginners or experienced bodybuilders.

There is two types of full-body workout: the performance in each session of the same set of exercises or the performance of different exercises on the same muscle groups. The first type is most common among powerlifters and gyms with a limited range of sports equipment. Currently, there is no consensus on the effectiveness of the system. She has both its supporters and opponents. Here is why.

Let’s further quickly discuss what category of bodybuilders can use total workout for the best benefits:

-First, a total workout is highly recommended for overweight people. Namely, people who belong to the endomorph body type and those with an intermediate type between the endomorph and mesomorph). Using this method, they will be able to deal significantly with the accumulation of fat. It is recommended to regularly perform such workouts, 3-4 sets of 8-12 reps with average weights.

Must Read: Characteristics of Endomorph Body Type

- The total workout is very effective for bodybuilders in the sports plateau stage. Perform 2 of 2-6 reps, and you will get incredible results. In this case, the diversity of exercises used is limited to 3 main types: squats, deadlifts, and barbell shoulder presses. The whole workout should be performed once a week, alternating it on other training days with hyperextensions and a barbell shoulder press.

-Another category that a complete workout fits best is starter bodybuilding. It is highly advisable to use this method during the first 8-12 months of training. Also, it’s essential during this period. You can do the same exercises since muscle adaptation is not occurring during such a period. But after this, you must make some changes to your training program.

-Full workout perfectly fits bodybuilders in the precompetitive period, up to 4 months before this event. It is perfect for muscle definition. Workouts must be done in a high-intensity mode with 8-20 repetitions and 4-6 sets with a work weight for each exercise.

-And last but not least, the total workout is perfect for all bodybuilders for diversifying exercise programs and those struggling with muscle adaptation. The length of the full workout should be no longer than three months.
Also, this category can be included people who train two times a week.

Others can utilize not everything that works excellently for one category of people with the same success. This is available in case of total training. Despite working excellently for endomorphs and mesomorphs, it does not fit ectomorphs- people with lean bodies. The leading cause is that these people will not have enough time to recover between workouts.

Also, the total workout is not recommended for people who enjoy training just from time to time. Firstly, this type of training requires a lot of effort and burdens the cardiovascular system significantly. And without good pharmacological support, they cannot recover body resources between workouts.

Let’s further the advantages and disadvantages of working your whole body during a single session:

-During each session, we work all groups of muscles, which effectively avoids body atrophy.

-During each training is synthesized enough testosterone to stimulate muscle growth;

-If you choose to do a diversified full-body workout each time you go to the gym, then during each session, muscles are at different angles and sequences, making it virtually impossible for muscle adaptation.

-Total body training helps you to reduce the number of workouts to two or three times per week.

-If you do the same exercises during full body training, positive muscle adaptation is developed. It is about the addiction of muscle to a particular movement; as you suppose, this fact limits muscle mass growth but encourages the development of strength and muscle endurance.

Among the disadvantages should be mentioned the following:

-Full body training is tiring, and if you are not very well prepared, it may cause time overtraining;

-Performing the same exercises for 2-3 months can cause a loss of interest and reduces the motivation for training.

-The length of full body training is somehow more extended than a traditional one; that’s why the latest exercises are performed usually at the limits of effort.

-Since full body workout includes shoulder barbell presses, squats, and deadlifts, the stress on the joints and the cardiovascular system is high. People with health issues in these regions should avoid this program method.

Full-body training is different from split-style training. The last one is the most useful in the gym and is great to use as it offers more time for recovery. Also, you can choose upper or lower split, push or pull split, and so on. You can choose whatever type of slip you want, depending on your preferences and experience.

Must Read: Weight Training According To Your Body Type

Another essential advantage of the split method is the possibility to focus on weaknesses and work them the way you want. Only compound movements can help you with this, and it is no room for them in the case of full-body training. Compared to split program training, full body workout make you focus on the most valuable movements that work great for more than one group of the muscle of your body.

Since it composed form 2-3 types of exercises, you have to choose one exercise for the lower part and another. For the upper part, like push and pull. Also, for a significant impact on your body, you can include in your full-body training one explosive movement, such as deadlifts with weights.

With the points above in mind, it can be said that full-body training is an excellent alternative to the split training method. Full body training includes basic movements while splitting one compound. However, the method you decide to use for your training depends only on you. Goals, training history and other factors specific to your daily life influence it.

Remember that our body needs contracts not to get stuck at a level and have no progress. And all this despite your hard work in the gym. That’s why it is the right time to consider full-body training during a session if you are on a split training method. And vice versa. Nevertheless, be careful about all the disadvantages of full-body training; if you find that it does not fit you is better to avoid it.

Share on Social Media

Up Next

Load Periodization in Bodybuilding

Don't Miss

Dumbbells: How to Choose Them

F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

Comments

Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

3 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

Check Out Our1 4 Weeks Quality Strength & Lean Muscles

Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

Click Here to Buy SynthaTrope By SynthaPharma

Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

With your FB Plus subscription or active FB Plus Pass, you now have access to 124 weeks of our most popular workout programs, which typically sell for $10-$30 each. Additionally, our popular 4-week Meal Plan is included. This is on top of the 38 Challenges and Programs that are already available to Plus members.

We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

Share on Social Media

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

Click here to buy 1-Test Cyp/DHB 100 by Dragon Pharma

Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Share on Social Media