Why The Full Body Workout Is Overrated for Advanced Lifters

As you progress in your fitness journey, you might find that the full body workout, once a staple in your routine, no longer meets your needs. Advanced lifters often face unique challenges, including plateauing gains, the need for targeted muscle development, and recovery concerns. If you're spending hours on full body sessions without seeing results, it might be time to reconsider your approach.

Quick Stats

• Total Time: 30-40 minutes
• Equipment Needed: Optional resistance bands, dumbbells (5-15 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Rest: 15 seconds
   • Form Cue: Keep your arms straight and land softly.

2. Bodyweight Squats

   • Duration: 1 minute
   • Rest: 15 seconds
   • Form Cue: Push through your heels and keep your chest up.

3. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Rest: 15 seconds
   • Form Cue: Keep your arms extended and make controlled circles.

4. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Rest: 15 seconds
   • Form Cue: Swing your leg forward and backward without bending your knee.

5. High Knees

   • Duration: 1 minute
   • Rest: 15 seconds
   • Form Cue: Drive your knees up to hip level quickly.

Exercise List

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------------|-------------|---------|-----------------|--------------------------------------------------|-----------------------------------| | Barbell Squats (or Goblet Squats) | 8-10 reps | 4 sets | 60 seconds | Keep your chest up and knees behind toes. | Bodyweight squats for easier version | | Pull-Ups (or Assisted Pull-Ups)| 6-8 reps | 4 sets | 60 seconds | Engage your lats and pull through your elbows. | Use a resistance band for assistance | | Bulgarian Split Squats | 8-10 reps each leg | 4 sets | 60 seconds | Keep your front knee aligned with your ankle. | Perform without weights for easier version | | Push-Ups (or Decline Push-Ups)| 8-12 reps | 4 sets | 60 seconds | Lower your body until your chest nearly touches the ground. | Knees on the ground for easier version | | Deadlifts (Dumbbell or Barbell) | 8-10 reps | 4 sets | 60 seconds | Keep your back flat and engage your core. | Reduce weight or perform kettlebell deadlifts | | Plank to Push-Up | 30 seconds | 3 sets | 45 seconds | Maintain a straight line from head to heels. | Drop to your knees for an easier version |

Exercise Summary Table

| Exercise | Total Sets | Total Reps | |------------------------------|------------|-------------| | Barbell Squats | 4 | 32-40 | | Pull-Ups | 4 | 24-32 | | Bulgarian Split Squats | 4 | 32-40 | | Push-Ups | 4 | 32-48 | | Deadlifts | 4 | 32-40 | | Plank to Push-Up | 3 | 3 minutes |

Cool-Down (3-5 Minutes)

1. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your spine straight.

3. Standing Quad Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Pull your heel to your glutes while keeping your knees together.

4. Shoulder Stretch

   • Duration: 1 minute (30 seconds each arm)
   • Form Cue: Pull your arm across your chest to stretch your shoulder.

Complete in: 30-40 minutes

Conclusion

The full body workout may have been beneficial in your earlier lifting days, but as an advanced lifter, targeting specific muscle groups with split training can lead to greater strength gains and muscle development. Consider incorporating split workouts into your routine to break through plateaus and enhance recovery.

For tailored training that adapts to your unique needs, consider exploring live 1-on-1 sessions with certified trainers. With real-time feedback, you can ensure your form is on point while maximizing your results.