Choosing the appropriate muscle-building workout program is important if you are to maximize the time you spend in the gym and get clear body changing results. Some people are too quick to hop onto the first program they find without really thinking through what they are looking for in a weight lifting program.
Each type of program has it's own pros and cons so getting straight in your mind what each one has to offer will make the decision of which program is right for you quite clear. The following are the top ten benefits to using full body workouts.
1. Lower Time Commitment
The first benefit to using full body workout programs is that there is a much lower time requirement to perform them. If you're someone who has something on the go every night of the week, it can be hard to fit in a four-day-a-week gym program.
Since full body workouts can be performed over the course of just two or three days a week, this allows more time for other obligations in your life.
Depending on how you structure the full body workout program you may find they do take slightly longer in the gym to complete, but when you consider the overall weekly time commitment they require, you'll still end up much further ahead than with other programs such as the upper/lower body split.
2. Increased Muscular Recovery Rates
The second benefit of full body workouts is the increased muscular recovery rates. One main reason why some people do not get progress on their workout program is simply because they aren't recovering from session to session.
Some people cannot handle back-to-back workouts even though they aren't working the same muscle part, so for those individuals, full body workouts are perfect. You will get at least one day off between each full body workout, so they will give your muscles maximum recovery time.
3. Greater Allowance For Additional Sports Or Activities
Third, since full body workouts only call for you to be in the gym two to three times a week as already mentioned, this also frees more time for other activities.
If you're currently also doing cardio training either for health purposes or because you want to run a 5 or 10 km, using a full body approach will give you four or five days of the week in which you can complete those activities.
Note that you will still have to be mindful of your recovery rates because exercise is still exercise and is stressful on the body, but at least you won't be forced into doing double-day sessions as you would if you were on a higher frequency lifting schedule.
4. Larger Weekly Testosterone Boosts
When it comes to really putting on lean muscle mass, the amount of testosterone you have flowing through your body is really going to make a significant difference. The higher the levels of testosterone you have in your body, the faster you're going to be able to build muscle-mass tissue.
When it comes to influencing testosterone release through your resistance training workouts, exercises that utilize full body movements and work as many muscle fibers as possible are going to release the greatest amount of testosterone.
Since you will be making good use of compound exercises in a full body workout in order to work every muscle group thoroughly, this fact makes them ideal for accomplishing this goal. Leg exercises especially are known for this, and in a full body workout you will have at least one leg exercise per workout.
5. Easier Manipulation
In order to prevent training plateaus, it's important that you're constantly manipulating something about your workout program. This could be the exercises you're performing, the total number of reps you are using, the angle in which you're executing the lift, and so on.
When you're on a split body workout, you're going to be using more total exercises for each workout, making it slightly more difficult to throw in new exercises to prevent the plateau.
When you're using fully body workouts on the other hand, each muscle group is only going to get one or two exercises total, therefore you can easily swap things around either from full body workout to full body workout, or from month to month.
Additionally, if you happen to become injured in a particular muscle group, with a full body workout it tends to be easier to omit the exercise(s) that aggravate the injury and replace it with others that don't.
With a split body workout though, if one major muscle group gets injured that could throw off an entire day's workout, so that will definitely put a large kink in your program plan.
6. Decreased CNS Fatigue
Sixth on the list of advantages of full body workouts is the lower level of central nervous system stress on a week to week basis. Whenever you lift a weight, a stress is placed on the CNS. It doesn't matter if it's a biceps curl or a squat, your CNS will be stimulated.
When you're stimulating the CNS day after day after day, eventually it too begins to fatigue and the overall amount you're able to lift on a daily basis really takes a hit.
The only way to prevent this from happening is to give the CNS a complete break from training, which is accomplished quite thoroughly on full body workouts.
That day in between sessions really goes a long way towards allowing better CNS recovery, so if you're beginning to feel fatigued all the time no matter what you do (short of taking consecutive days off), this might be an indication that you should be switching to a full body workout program instead.
Central Nervous System
The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively.
This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.
Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.
7. Ideal For Home Workouts
If you're someone who is doing their workouts at home, full body workouts make for a really good option. Often equipment choices will be limited when doing home workouts, so full body workout fit nicely since they require fewer different lifts total, making it easier to complete them just with a set of dumbbells.
Dumbbells can be used to perform walking lunges, deadlifts, lying chest presses, shoulder presses, bent over rows, lateral raises, biceps curls, and overhead triceps extensions, which, when done in combination together, will make up a complete full body workout.
8. Simple Scheduling
If you're someone who finds life crowding out your workouts on a regular basis, if you're on an upper/lower split or another type of divided workout set-up, this can get to be quite the nuisance.
You must then make the decision of whether you'll perform the workout that was missed on the next workout opportunity, or if you'll just skip that workout entirely and go on to the next. If you repeat the lost workout you're going to be behind in your overall program plan, but if you skip it, then those muscles didn't get worked as they should.
It's quite the predicament to be in and can mess up what would otherwise be a sound plan. With full body workouts though, if you miss a workout, you simply wait until the next opportunity and you'll still be hitting the full body once again.
What's also great is that at most you'll be doing three workouts a week, even if you do miss a day; if you can make it to the gym the next day you won't throw off your weekly schedule, because you will always have some point in the week where you have two consecutive days off.
For this reason, full body workouts are the most practical approach for those who have irregular schedules.
9. Ideal For Fat Loss
If you're looking for fat loss, then the perfect choice here is also full body workouts. When you're on a fat loss diet you're taking in fewer calories than the body would ideally like, which means a lower level of recovery reserves.
Despite this fact, you still must be stimulating the muscle tissues at least twice per week in order to prevent muscle loss on a diet, so cutting back on workouts entirely is not going to be an option.
Full body workouts make for the ideal fat loss workout set-up because they will get you working each muscle group at least twice a week, but won't ask too much from the body in terms of recovery.
This is an important combination because the risk of muscle mass loss on a diet is high for either not working out enough or working out too much, so the two-day-a-week full body workout program is the right compromise between both these issues.
10. Lower Levels Of Boredom
Finally, the last benefit to full body workouts is lower levels of boredom. The more often you repeat the same activity over and over again the greater the chances that you will find boredom settling in. Since full body workouts require lower levels of frequency, they already have an advantage.
Secondly, since there are so many different ways you can set up and design full body workouts, when you do become bored, it won't take much effort on your part to renew your interest in the program.
So, be sure you give full body workouts a fair consideration. Many people overlook them for what appear to be 'fancier' splits, which are less effective. When done properly, full body workouts can be used to build maximum amounts of muscle regardless of what your current fitness level happens to be.