The Science Behind Full Body Training
Intro
Full-body workouts have surged in popularity among fitness enthusiasts and athletes alike. Unlike split routines that focus on specific muscle groups on different days, full body workouts engage multiple muscle groups in a single session. Research supports the effectiveness of this training approach, demonstrating its benefits for muscle growth, strength development, and overall fitness.
Enhanced Muscle Growth
Not only is a full-body training split fun but it is now backed by science. A recent study conducted by Zaroni et al.(2018) illustrates the difference in muscle growth between a full-body split and a traditional split above. The full-body training split (in blue) resulted in SIGNIFICANTLY more muscle mass. Keep in mind, that the 2 groups used in the study did the exact same amount of sets and reps, for the same length of time (12 weeks), with the same diet!
Increased Caloric Burn
One significant advantage of full body workouts is their potential for higher caloric expenditure. By engaging multiple muscle groups at once, these workouts elevate heart rates, promoting cardiovascular health while simultaneously building strength. This makes full body workouts an effective option for those looking to lose weight or maintain a healthy weight.
Time Efficiency
For individuals with busy schedules, full body workouts offer a practical solution. Completing a comprehensive workout in a single session allows for efficient use of time, making it easier to fit fitness into daily routines. Many full body workouts can be completed in 30 to 60 minutes, allowing individuals to maximize their exercise benefits without lengthy gym sessions.
Enhanced Recovery and Frequency
Another advantage of full body workouts is the potential for increased training frequency. Since the entire body is engaged, these workouts can be performed multiple times a week. This frequency enhances muscle recovery and growth, allowing the body to adapt and improve over time. It also provides the flexibility to incorporate different training modalities, such as strength, endurance, and flexibility training within the same week.
Versatility and Adaptability
Full body workouts can be easily adapted to various fitness levels and goals. Whether one is a beginner or an experienced athlete, these workouts can be modified with different exercises, weights, and intensities. This versatility ensures that individuals can continue to challenge themselves and avoid plateaus, keeping motivation high.
As you consider your fitness journey, embracing a full-body approach could be the key to unlocking new levels of strength and performance.
Ready to experience the benefits for yourself? Check out The PR Training App to get access to all 5 different training plans with 2,000+ workouts. Check out the 7-day no-risk trial to discover a wealth of full-body workouts tailored just for you
PR Aesthetics
Build Muscle
Avoid Burnout
Improve Physique
Increase Strength
5 workouts per week
~45-60 min, sessions
This is the most popular training plan on the PR Performance Training app. Why? Because the results have been amazing and who doesn't want to look good? Instead of a traditional training split, you hit full-body every day.
PR Dumbbell’s Only
Build Muscle
Minimal Equipment
Improve Muscle Endurance
Increase Variety
5 workouts per week
~45 min. sessions
This plan is a close second to the aesthetics. Similar full-body workouts but the difference is it only uses dumbbells! No barbells, kettlebells, cables, or machines.
It is perfect for people who are not comfortable with the more advanced equipment and still take their health seriously by walking in the gym with a plan. It’s even fun to cherry pick workouts when travelling and you only have access to hotel gyms or workout at home.
PR Power Endurance
Build Muscle
Shatter Plateaus
Improve Power Output
Increase Work Capacity
5 days per week
~60-75 min. sessions
This is by far the most unique training plan on the fitness market today. A true hybrid athlete program for those who like to run fast, lift heavy, learn new skills, and surprise others - or themselves - with what they can do. While following well-thought-out progressions each day is new, challenging, and fun.