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Advanced Full-Body Workout

Advanced Full-Body Workout

Hey guys, I’ve found a new workout that I myself am going to try in a few days when I find the equipment. It’s only meant to be for advanced people working to build strength and lean muscle and works the whole body. It also incorporates cardio due to it’s fast pace and the fact that it works every single muscle in your body in 30 minutes! It’s great for people who don’t have  a lot of time to workout. Since it requires quite a bit of equipment, I recommend doing it in an actual gym that has proper equipment.

NOTE: The warm-up sets are crucial if you don’t want to injure yourself and they’re good for preparing the muscle group before going into failure.

The 5 Pillars of Fitness

When talking about fitness, people have a certain image in their head on what constitutes a fit person. To be truly fit, a person should be strong in all the five pillars, or areas, of their fitness.

Cardiovascular Endurance

Cardiovascular endurance is how efficiently your heart and lungs work together with the rest of the body (i.e. muscles). 

What can improve this are activities like running or sprinting, swimming, or cycling.

Muscular Strength

Muscular strength refers to how much force a muscle can exert in a low amount of reps.

To improve muscular strength, you should do resistance exercises such as the bench press, barbell squat, etc. with a low amount of reps and a lot of weight.

Muscular Endurance

Muscular endurance refers to how long a muscle can be in continuous effort without burning out or fatiguing.

To improve muscular endurance, I recommend exercises like push-ups, pull-ups, lunges, and squats.

Flexibility

Flexibility is referring to how far a joint can perform a movement in full range of motion.

Exercises to improve this can be yoga and stretching.

Body Composition

Body composition is how much fat you have in your body in relation to how much muscle, organs, and bones. It is possible to test it with pinch tests and underwater weighing, which is quite expensive.

 

 

Full Body vs. Split Routines: Which is better?

An age old question people who workout have, is should I do split routines or full body routines? A split routine is where you work on certain muscle groups on certain days, splitting the muscles you work on over a week. For example, on Sunday you would do shoulders and arms, Tuesday would be chest and back, and Thursday would be abs and legs. A full body routine is where you work on every muscle in your body in the same workout and you work them cohesively and include compound movements to work your body as a unit. I myself do a full body routine, but the answer to the question people have really depends on what they want. So in this post I’m going to highlight the pros and cons of each, making your decision as to which path you desire to take easier and more beneficial in the long run.

Full Body

Pros

  • Full body routines allow you to build a body like an athlete. One that works better together and looks symmetrical.
  • Missing a workout one day won’t seem like as much of a bummer because you already worked all your muscles the previous day.
  • In full body routines, you’re constantly moving and and your heart rate stays high (MINIMIZE BREAKS!).

Cons

  • It’s hard to focus on a muscle group that is lagging or needs more work than others.
  • Working out every muscle every day of the week can lead to over training if not done properly.
  • Beginners might not be able to handle HIIT (High Intensity Interval Training), which raises your heart-rate and adds a cardio component to weight lifting

Split

Pros

  • Easier to develop muscle groups that you need more work on and more control over your targeted physique.
  • More manageable to work on less muscles and less intense.
  • Weekly schedule is easier to change and more flexible.

Cons

  • You burn much less calories and won’t burn as much fat.
  • You see those guys at the gym with the chicken legs and muscular upper bodies? That’s a con of split routines and can lead to muscle imbalances (asymmetry).
  • In split routines, you would hit a muscle group once a week and missing a workout can be problematic when trying to fit the workout in somewhere else or it can lead to muscle imbalances.