THIS is how you do all body workouts…
“You need to follow a workout split when volume is too heavy on compound lifts that deters progress on the other compounds. How would you go about splitting full body? ”
This is what I received the other day on Twitter. There are two points that stick out to me.
Firstly, you shouldn’t be increasing your volume until your strength plateaus.
This won’t be for a while if you’re moving through different rep ranges on a monthly or weekly basis.
If you ramp up your volume too soon, then yes OBVIOUSLY you will be overloading your body too much. Lets not forget, your return on investment reduces the more volume you do so you need to “squeeze the juices” out of the lower volume whilst you can.
The guy on Twitter said that too much volume will “deter progress on the other compounds”. It will do if you do too much volume, but now that we’ve answered the first part about volume lets cover the other part: strength on the other compound exercises.
Exercise selection and exercise order are crucial.
You should never do bench, squat and deadlift on the same day. This is a recipe for disaster and you will SIGNIFICANTLY slow down your progress on the three most important lifts for getting the body you want.
Now of course your strength won’t be as good on barbell rows after deadlifts. This is expected and you shouldn’t be as strong on rows as you are on deadlifts anyway.
But you don’t do the big three in the same workout, ever. This now leads nicely into his question, “How would you go about splitting full body?”
You have to rotate what you prioritise first.
“Uh? What do you mean?”
This means you have to rotate the order in which each body part is trained. For example, you could follow this order: day 1 (push, pull, legs), day 2 (pull, legs, push) and day 3 (legs, push, pull).
By structuring your workouts like this, each body part has a day where it’s trained first and when you have the most energy and strength.
It’s all good knowing how to rotate each body part, but you don’t know what exercises to do to hit your weekly volume for each muscle . . .
It’s all good knowing how much volume you need to be doing, but you don’t know how to periodize your training from week to week for maximum gains . . .
You also don’t know how to deload so you never plateau, which can lead to over training and injuries . . .
This is ALL done for you when you join my Platinum Coaching program.
In my Platinum Coaching program, you’ll get:
+ a monthly workout program personalised so that you can get ripped.
+ a monthly workout tracker so that you can see your strength progress.
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