TBJP EDUCATION SERIES - EPISODE.03 - THE BEST TRAINING SPLIT EVER? - FULL BODY TRAINING

Introduction

In this tutorial, we will explore the concepts presented in the TBJP Education Series Episode 03, where Jordan Peters discusses the best training split for full body workouts. This guide will provide you with actionable steps to implement an effective full body training routine, maximizing your strength and conditioning results.

Step 1: Understand the Benefits of Full Body Training

• Efficiency: Full body workouts allow you to train multiple muscle groups in a single session, making them ideal for those with limited time.
• Frequency: Training the whole body several times a week can lead to better muscle growth and strength gains.
• Recovery: With proper scheduling, full body routines can allow adequate recovery time between sessions.

Step 2: Choose the Right Exercises

Select compound movements that engage multiple muscle groups. Here are some recommended exercises:

• Squats
• Deadlifts
• Bench Press
• Rows
• Overhead Press

Tips for Exercise Selection

• Prioritize movements that mimic everyday activities to enhance functional strength.
• Incorporate variations to target different muscle areas and prevent adaptation.

Step 3: Structure Your Training Split

Aim for a balanced split that allows for recovery while maintaining frequency. A common approach is:

• 3-day split: Full body workouts on Monday, Wednesday, and Friday.
• 4-day split: Two full body sessions combined with upper and lower body days.

Sample Weekly Plan

• Monday: Full Body
• Tuesday: Rest or light cardio
• Wednesday: Full Body
• Thursday: Rest
• Friday: Full Body
• Saturday and Sunday: Rest or light activity

Step 4: Monitor Volume and Intensity

• Volume: Aim for 3-4 sets of 6-12 reps per exercise to build muscle while ensuring adequate recovery.
• Intensity: Focus on lifting weights that challenge you without compromising form. Progressive overload is key; gradually increase weights as you get stronger.

Common Pitfalls to Avoid

• Overtraining: Ensure enough rest days to prevent fatigue.
• Neglecting Form: Prioritize proper technique over lifting heavier weights to avoid injury.

Step 5: Incorporate Warm-Up and Cool Down

• Warm-Up: Start each session with a dynamic warm-up to prepare your muscles and reduce injury risk.
• Cool Down: Finish with static stretching to promote flexibility and recovery.

Conclusion

Implementing a full body training split can significantly enhance your strength training routine. Focus on selecting compound exercises, structuring your week effectively, and monitoring your training volume and intensity. By following these steps, you can maximize your workout efficiency and achieve better results. Consider starting with three full body sessions this week and adjust as needed based on your progress and recovery.