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Four days of FBW, just for the advanced
Table of Contents
1. Definition of the term
Full body workout (FBW) is an exercise in which we engage most of the muscles in our body, but it's just a way of organizing the exercise, not a training plan.2. Training A
1 Set with a stick on the back 4 × 3, 4 0 1 0, > 85% CM, 150 sec. 2 Good morning 4 × 12, 4 0 0, 120 sec. 3 Stretching 5 × 8, 2 0 10, 120 sec 4. Squeezing lying down 4 × 4, 3 1 0, 120 seconds.3. Training B
1. Goblet squat 3 × 10, 2 0 1 0, 120 sec. 2. lifting the hips 3 × 15, 3 0 10, 90 sec. 3. pulling the lines sitting 4 × 8, 3 0 10 0, 90 sec. 4. knees-supported pumps 3 × 12, 2 0 10 0. 90 seconds. As we can see, training A consists of difficult complex exercises, embedded in a high-intensity or high-volume zone. Training B is a complex exercise consisting of the regression of the main exercise (easier version) in the low-volumes range.4. FBW mass training for the advanced
However, if we eat too few calories, weight training can lead to bad results. However, with the optimal selection of macronutrients, we can target a training program so that we can get better results when we want to gain less muscle mass. Schoenfelder's scientific study B. They show a very important relationship between weight and calorie intake. So in the case of weight training, we should be able to deliver a certain amount of weight in the amount of exercise we do after a series of exercises, but we can focus on weight training at the same time as regular exercise.5. FBW 5 × 5 strength
This is a classic but also somewhat schematic set of volumes for strength training. First of all, it should be noted that the 5 × 5 volume is not reserved for FBW training only, it can be used in any plan and in most exercises, especially complex. The FBW designation 5 ×5 does not refer to all the elements of training. Additionally, the 5×5 range can only refer to the volume in a few exercised and the rest of the exercise can be done in a different volume. Performing 5 times or less is more appropriate for the strength training, so performing 5 repetitions at the range of 5 exercising may result in an overall growth.6. FBW advanced level
In the first chapter, I mentioned that you should not judge a plan by the name of the scheme alone or by the arrangement of the exercises in a week's time. You can also ask who the advanced person is because that's what the plan is aimed at. It's very difficult to determine the exact characteristics of such a person, but there are certain factors that can characterize an advanced person, such as:7. Moving consciousness
Knowledge, ability, and control of the body when performing multistage exercises.8. The balance of power
if a person achieves twice as much strength in squeezing when lying down than when sitting down, we can consider that they are not fully advanced. They are only locally advanced. The advanced person has balanced and proportionate strength results that are adequate to the number of muscles involved in the exercise.9. Symmetry of the figure
If a person has developed muscles only in the front part of the body and the development of the muscles at the back of our body and below our waist is neglected, we cannot consider such a person as advanced.10. Mobility and stability
Strength training is not just about closing in on the development of individual muscles. Strengths training is about developing motor traits. These traits can be stability, mobility, balance, stability. An advanced person should be aware of the need to develop these traits.11. A selection of exercises
. if there are more high progression exercises in the training plan that require adequate muscle coordination, movement awareness, the training program is designed for more advanced people. For example the main form of the training is considered to be the version with the stick held high high bar. Its initial regression is the TRX. The hardest version is the stick over the head. If the person is advanced, then in the plan we can use the hardest versions of the exercise.12. It's the volume
One of the key training variables is volume. In strength training, this takes different forms, but its basic form is the number of batches performed for each batch of muscles in a week. If the total volume reaches a value of about 20 batches, then we can assume that the plan is intended for an advanced person.13. Loading methods
progression styles. It is a way of arranging, performing repetitions in individual exercises. The classical and basic styles of progression are closed ramps and constant loads. Advanced people can use contrast training, wave loading, clusters set or rest-pause, heavy density lifting. Load methods allow to maximize the involvement of the nervous system or increase the number of stimulating repetitions that we can perform during one series.14. The FBW training program (strength and hypertrophy) example
The content of this article relates to the development of two traits, hypertrophy and strength. Strength training causes certain adaptations in our bodies and we can target a plan to achieve a specific trait, however, when we execute a plan aimed at increasing strength, we lead to an increase in hypertrophies and vice versa, when the plan is targeted at hypertrophic strength, there is also a rise in strength. Below we can present an example of an FBW plan for an advanced person, i.e. a person who has developed muscle mass, a proportionate figure, even strength ratios and is able to perform all the strength exercises correctly.15. Training A
1. Dead line 5 × 3, 2 0 1 0, 180 seconds, > 85% CM2. Transverse thrust 3 × 15, 3 0 10 0, 60 seconds, 3. pulling the upper tractor 4 × 10, 3 0 1 1, 90 seconds, 4. squeezing the handle on the bench with a negative impact of 5 × 8, 4 0 1 10, 90 seconds. 5. T-raise 4 × 15, 2 0 2 2, 60 seconds. 6. 4 × 12, 3 0 1, 60 seconds16. Training B
Riding with the rod seal row 5 × 10, 3 0 1 1, 120 sec. 3. Cuban rotations 3 × 15, 4 0 1 0, 60 sec. 4. Lifting of the hips based on the bench 4 × 15, 3 0 1, 2, 120 sec. 5. Bulgarian seating 3 × 15 3, 0 1, 60 sec. 6.17. Training C
1. Sitting with the rear handle 5 × 4, 2 0 1 0, 180 sec., > 85% CM2. Bending the legs lying down 4 × 12, 4 0 10, 120 sec. 3. Riding the hants based on the backrest 5 × 15, 2 0 1, 90 sec. 4. Pumps on the hands 5 × 8, 2 0 10, 120 sec., 5.18. Training D
1. Stretching 6 × 3, 2 0 1 0, 120 seconds. With an additional load 2. Pressing the bar while standing 4 × 5, 2 0 10, 120 sec. 3. Hunting loops on a 4 × 12, 4 0 10, 90 sec. 4. Bending the elbows based on the 4 × 15, 3 0 1, 60 sec. 5. Straightening of the elbow with a break bar 4 × 10, 2 0 1, 90 seconds. 6. Ab roller on the knees 4 x 12, 2 0 2 0, 90 sec. This is the starting plan and can be the basis for further modifications, especially when it comes to training volume bending with exercises or accessories performed.19. You're stagnant, I'm going to break it!
Stagnation is a misused term that has a more marketable nature. Stignation can be defined as a period in our workouts in which we don't feel any real progress. Although we're going to deviate from the topic of the article, we'll try to explain how we perceive stagnation. The whole situation is extremely complex. What do we mean by stagnant in strength training?20. Training plan and strength training
Training volume, training intensity, exercise selection, technique and quality of exercise, training frequency, appropriate choice of training procedure based on level of progress, GPP (general physical preparation).21. Recycling and recycling
how much and how much sleep you get, the type and time of work you do, the amount of stress and the impact of stress on your mental health.22. The diet
Targeting the dietary plan, calorie intake and nutritional habits.23. Other
Consequence, presence and number of uses mental attitude motivation attitude to long-term hard work. As we can see, the underlying factors are very many, and that's just a part of it. When you feel stagnation, probably one of these factors is neglected or done too badly. It's only by comparing your approach to the methodology that you can tell where the error lies.24. Conclusions
The conclusions drawn from this article are: 1) the name of the training plan does not constitute a basis for assessing the strength training plan. The same name may specify two completely different training plans for completely different people for different purposes; 2) if you want to develop muscle mass, you should manipulate the training volume in a week.
