Full-Body Training How-To – Explained!
Hey everyone! Today I will be putting together a full-body training how-to article. This will be a complete guide for full-body training, done in the context of building muscle. Let’s get to the article!
Understanding Your Needs:
When it comes to full-body training, we need to understand our individual needs so we can structure our week of training, and therefore our individual training sessions around them. The primary thing to look at would be training volume. We know this is the main driver of muscle growth (when progressive overload is applied), so we need to ensure we are getting in enough of it!
For most people, between 10 and 20 sets per muscle group, per week is a good estimate. For hypertrophy, a set means we are training between 5 and 30 reps, done within the range of 6 and 10 RPE.
Individual circumstances apply to the amount of training volume we do. For example, a new trainee can likely make great gains from the low end of this number. Meanwhile, a more advanced trainee may need to take this number higher or prioritize certain muscle groups over others.
A new trainee may start with 10 sets per muscle group per week, and at the end of an 8-week training program, may be at 14 sets per muscle group per week. The primary forms of progression are increasing the number of sets, reps and or weight used.
A more experienced trainee may have some muscle groups starting at 18, some at 14 and some at 6. This would be with the goal of prioritizing certain muscle groups over others in order to get in enough training volume while respecting recovery demands. They may end at 22 sets, 18 sets and likely remain at 6 sets for the maintenance volume muscle groups. Meanwhile, they are focusing progression on their primary and secondary muscle group focused exercises.
Implementing This Volume:
Now we need to think about how we can implement this volume from session to session. Despite this training approach being called full-body training, you don’t need to train every muscle group in each session. Sometimes you may, other times you may train 6 muscle groups (as an example).
Figure out a way to train the muscle groups in a frequency that allows you to achieve the volume desired for each muscle group, in a way that allows you to manage fatigue properly.
Allow me to give you an example of a full-body training day:
- Leg Press – 3×6-10 – RPE 8
- Calf Raises – 3×6-10 – RPE 8
- Dumbbell Press Superset V-Grip Row – 3×6-10 – RPE 8-10
- Upright Rows Superset Triceps Pushdown Superset Barbell Curls – 3 Sets – 9-10 RPE
I got this example from a Jeff Nippard video done during a workout with the one and only Eric Helms. You can check that out here:
Lastly, exercise selection is huge. Choosing exercises that allow you to get a great bang for your buck is very important for effectively setting up your training. We want to get the most out of the volume we are using.
Exercises that allow the muscle to go through a full range of motion, have progressive overload easily applied to them and you feel a strong mind-muscle connection with are typically best. Consider making your main movements compound exercises, this will have a great benefit for us in terms of hitting many muscle groups at once.
Consider picking 2-3 exercises per muscle group and stick with those for the duration of your training program.
Well everyone, there you have it! The basics on setting up your full-body training split. The funny thing is, the basics are the full guide on this. Yes, there may be minor adjustments along the way, but how you set up your training relies on these premises. Once your training is set up, it is about applying progressive overload and monitoring how the training is working for you!
What are your thoughts on full-body training after reading this article? Does it seem like something you want to give a shot? Either way, I thank you very much for taking the time to read this article and as always, if you have any questions or comments please do not hesitate to leave them below and I will be sure to reply!
Here are some other articles that may be beneficial for your knowledge!
Until Next Time,
Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.
Once again, thank you for the awesome post! I have been looking for workout routines that would better fit my goals, and this does help a lot. I’ve been doing a 30 day workout program from an app, and I have not had any success really. Do you know of any apps that can help us get the right kind of ecercises and workouts to help build muscle?
Hi Jessie, my pleasure! I am very glad you enjoyed the article! As for your question, there is a good chance it’s not what the app is prescribing. It could be a lack of information from the app or a lack of consistency on your part.
I will link a few website sections/articles below from my website for you to check out that I believe may very well be able to help!
Top Exercises (Great exercises for each muscle group)
How to Create a Workout Program
Muscle Gain How-To
How-To Strength Training
What is Progressive Overload
Nutrition For Goals
If you read up on these, I am confident you will be confident in your ability to get started on the right foot and see results!
An app called ‘Strong Workout Tracker Gym Log” would be helpful for keeping track of what you are doing in the gym from week to week to ensure you are applying progressive overload (important for gaining muscle). This app is free.
The app called “RP Diet” would be awesome for keeping track of your nutrition to ensure you are eating for your goals. I have not personally used it but I know it is a reputable company that would be worth the money for the app.
Lastly, gaining muscle takes time. So patience will be your best friend!
I hope that helps!
This is very good information, I have tried to explain this to my son but do not think I worded it as nicely as you. Obviously I have been working out for much longer than him, and trying to explain he needs to work out differently than me is frustrating to say the least. Thank you for posting this, so that I can show him this and maybe it will click for him!
Hi Travis, glad to be able to help!