Full body routine: Advantages and Disadvantages?

What is the full body routine?
The routine is a full body workout type in which all muscle groups are trained in the same session at least once.

Tips for getting the most out of the full body workout routine
What is recommended in this type of routine is to do compound exercises, or exercises that mobilize various muscle groups (eg squat, shoulder press and deadlift). Avoid training to failure because it will require more time to recover and may still not be 100% next workout (counting only gets one day of rest between workouts).
Use fixed dumbbells and / or bar whenever possible instead of machines. This recommendation is due to the fact that weights permit a greater stimulation of the muscles, because in addition to having to lift the weight has yet to stabilize it, thus recruiting more muscles beyond the target muscle.
Look each week increasing the load lifted or the number of repetitions in order to continue to see progress. The rest times should be short, never exceeding 2 minutes. Preferably only 1 minute rest between sets. You can run some isolation exercises to develop some muscle group that is less developed compared to the other.

Advantages of full body routine
- The muscle groups are cool when the work since, in principle, there is no accumulated fatigue. In a split routine, there are muscles that are worked 3 times, which will make the 3rd year now will not be able to lift the maximum load that can usually raise this year.
- Ideal for sportsmen, because it allows them to keep fit for practice in their sport. To know that we refer to concrete, try playing an hour of football the day after the leg workout or do rowing on day after training chest and shoulders.
- Allows development of general physical condition, so it is ideal for individuals that started in bodybuilding or athletes in the preseason.

Disadvantages of full body routine
- Individuals with a low resilience may be more vulnerable to overtraining, due to the shorter recovery period between one and another workout.
- Sometimes it may seem that he is not monetizing the workout for each muscle group does not lead to breakage. Many bodybuilders think so when they do not feel the muscle ache the next day. However, this does not mean that the muscle is not growing.
- Do not feel the pump,  muscles swollen after training. This is something that anyone who walks in the gym like feel. If not, can make two or three isolation exercises.


Example of full body workout routine:
1st year: squat
2nd year: supine
3rd year: deadlift
4th year: rowing with dumbbell bar
5th year: shoulder press
6th year: triceps extension
7th year: curl biceps
8th year: abdominal
9th year: calf

Split routine: Advantages and Disadvantages

What is the split routine?
In routine split the different muscles are divided into groups and each session only some of them are trained.

Tips for getting the most out of the workout routine split.
If its purpose is to gain lean body mass is better to divide the muscle groups of the upper body and the lower part. This is to split a day train the muscles of the upper body and another train days the bottom (central and normally also - abs).
Perform compound exercises before exercise insulation, since they rely on secondary muscles for stability. If left to the end of the training, these muscles are already fatigued and exercise will not be done in the best way.
Consider also train your muscles smaller early in the workout. For most people, this means training the legs and back before the chest. Does not exceed a total of 20 sets per day.
Another variation of the split routine, for three days of training, consists of grouping chest and biceps, back and triceps and shoulders and legs. The advantage of this division is that not so tiring opposing muscle groups and be able to get more revenue from exercises performed at the end of practice (which is actually doing the bench press also works the triceps biceps but will be cool to perform all exercises) .

Advantages of split routine
- Allows focus training on muscle groups in less developed individual.
- Since each muscle group has to rest for a few days is unlikely to enter into a state of overtraining.

Disadvantages of split routine
- It can not happen to be to stimulate the muscle as much as it could, because usually a muscle does not need a week of rest.
- Certain split routines require the person to go to the gym 5 times a week, which for those with busy schedule can be a disadvantage.
- If you happen to miss a workout a week will be shuffling entire scheme.


Example split workout routine (3 days)
Day 1: back and biceps
Day 2: rest
Day 3: legs and abs
Day 4: Rest
Day 5: chest, shoulders and triceps
Day 6: Rest
Day 7: Rest


Example workout routine split (4 days)
Day 1: legs and abs
Day 2: whole upper body
Day 3: Rest
Day 4: legs and abs
Day 5: the whole upper body
Day 6: Rest
Day 7: Rest


Example workout routine split (5 days)
Day 1: Legs
Day 2: back, shoulders and abs
Day 3: Rest
Day 4: chest and abdominal
Day 5: Biceps and triceps
Day 6: Least Developed and abdominal muscles
Day 7: Rest

Rotina Full Body vs Split

What is the best type of workout to stimulate muscle growth: a workout routine or a full body workout routine divided by muscle group (commonly known as full body routine and split routine)?

This is a debate that has existed for some years in the world of bodybuilding. These are some of the frequently asked questions, regarding this matter: that routine is better: full body or split? How can I get the best out of each of the routines? What are the advantages and disadvantages of full body routine? And the advantages and disadvantages of split routine?

We will try to touch on all the points.

What is the full body routine?
The routine is a full body workout type in which all muscle groups are trained in the same session at least once.

What is the split routine?
In turn, the routine split the different muscles are divided into groups in each session and only some of them are trained.

What is the best workout routine? Full Body or Split?
The truth is that neither is better than the other. Everything depends on the needs and objectives of each. Some people get better results with a full body routine, others do better with a split routine. Each of these routines has its advantages and disadvantages and it is up to each choose one that best fits your situation.

For many people, a full body workout can bring more results in improving the overall physical condition than a workout divided by muscle groups. Once a full body workout different muscles work several times a week, there are more opportunities for the body to grow globally.

Normally it is recommended that a beginner start with a full body workout to improve general physical condition and only later (3 to 5 months after starting training) is to start thinking in a split routine.

Abdominals circuit

Abs are indeed made in the kitchen, but the proper ingredients include exercises. A dash of good DNA can help, too, but only training builds the 6-pack that a clean diet can reveal.

Light crunches and side bends help, but they're only spices. The meat of this "ab recipe" needs to be serious training moves, many of which are almost criminally obscure in this age of ab gadgets.

The advantages of these exercises go beyond aesthetics though. Abdominal training is vital to maintaining a healthy spine and hips, and it's also essential in a functional sense. Like a baseball team's defense, you're only as strong as you are up the middle.

Add these moves to your abdominal arsenal, and you'll be amazed by what a real 6-pack - yours - looks like.

1/

The "Power Wheel"

Most have seen the $5 ab wheel you hold with your hands, but I have never seen anyone actually use the version that straps to the feet.

Don't have a Power Wheel? That's no problem; just use some rollerblades to do the same thing!

The Movement

While seated, strap your feet to the power wheel (or to your roller blades). Turn over into a plank position, supporting your weight on your hands and feet (via the wheel).

Maintaining good posture, pull your feet toward your hands.

Attempt to keep your knees straight, raising your hips to draw your feet forward. Pause, and then slowly roll out to the starting position.

An alternative method is to treat the movement as a reverse crunch by not raising your hips, drawing your knees toward your chest.

2/

Dragon Flags

This is the hardest ab movement you can do. No wonder Bruce Lee loved it. For amazing core strength and the ability to upside-down-kick someone in the face, enter the Dragon Flags.

The Movement

Lay flat on your back in a spot where you can reach back to grab something that anchors you. Keeping your torso rigid, raise your legs and hips up until you're on your shoulder blades, feet pointing straight up.

This will be your starting position. Lower your legs until they are 6-to-12 inches from the floor, ensuring your hips stay off the floor. Pause, and return to the starting position.

3/

Dumbbell Farmer's Walk

I am an "anti" kind of guy. I think "core" training is better trained by anti-extension or anti-rotation than by crunch-like movements.

In this exercise, take a heavy dumbbell in one hand and walk for a time or distance for some functional training.

The Movement

Take a dumbbell or other heavy object in one hand.

Stand as straight as you can, begin walking, and hold the weight on one side. Turn around and come back.

4/

Dead Bugs

I'll be the first to admit this one doesn't look like much to the uninitiated, but it serves its purpose well, especially for those with problems in the hips and back.

Done properly, it's difficult to perform for any duration and enhances control of the pelvic girdle.

The Movement

Begin by lying on your back, knees up and bent to 90 degrees. Extend your arms straight overhead and hold this position for a moment; make sure your abs are tight and your back isn't arching off the floor.

Slowly lower your right arm and left leg toward the floor while keeping your lower back in touch with the floor. Bring your right arm and left leg back up, and then lower your left arm and right leg to the floor.

Continue lowering opposite arms and legs for a total of 10 reps. Don't compensate by moving your pelvis. If it's easy, you're cheating.

5/

Ball Crawl

If you thought we were done with planking movements, think again, sucka. The ball crawl adds a dynamic twist to the static plank, which may be too easy for advanced trainees.

I first learned this movement in Jiu Jitsu. Any of you grapplers will see its carryover into the sport.

The Movement

Assume a plank position with your forearms resting on a ball. Don't let your hips sag or stick up.

Begin the movement by moving one elbow directly forward, then take a short step with the opposite leg to bring you back to the starting position.

Alternate the elbow/leg combination to progressively walk/roll the ball forward.

6/

Frog Crunches/Sit-up

A big problem with traditional sit-ups is that they affect the hip flexors more than they work the abs. However, doing it froggy-style takes the hip flexor out of it.

Combining that with the limited range of motion makes this a friendly alternative to the archaic crunch.

The Movement

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you. Bend at the knees and place your outer thighs by the floor (or mat); you make the soles of your feet touch each other.

Now try pushing both soles and bringing them up as near to your hips as possible while you keep the outer thighs on the floor (or at least almost touching it).

Cross your arms in front of you by touching the opposite shoulders. This will be your starting position. Exhale and keep your lower back to the floor while curling your torso.

This will be like performing the first 1/4 movement of a sit-up. Hold at the top position for one second. As you inhale, slowly lower back to the starting position