Training of Bodybuilding legends.
Full body training is very effective for weak parts of the body, because you can train first three times a week.While Arnold was known for split circuits in the later stages of his training, he started his career with full-body workouts and still recommends them to new students.
Bodybuilding legend Leroy Colbert was adamant about full-body workouts and said he had never trained productively any other way.
Vince Gironde's full-body exercises used new techniques. Instead of just increasing the weight of the barbell, you reduce the rest time.
Workout without separation of parts of the body
Full-body workouts are grossly underrated. It's a pity, because they work well enough.
Keep in mind that sometimes it turns out that you can only go to the gym two or three times a week. Those who are on a five-to six-day break often skip training due to work or family commitments. This interruption of the split may mean that parts of the body can go without stimulation for a week or more.
This is bad! It is in these scenarios that full-body training is best suited. But even if you just want to change the pace, they won't disappoint you.
Oddly enough, full-body workouts haven't been mainstream for more than 50 years, so let's refresh quickly.
Who trains the whole body?
If you had asked this question 60 years ago, when men like Reg Park and Leroy Colbert were gracing magazines, the best question would have been: "Who doesn't train the whole body?"
The basic idea was simple - train, recover, and repeat. Guys like Colbert and Park wrote about philosophy in every major magazine, but let's look at a guy who didn't get as much press or fame: George Eiferman.
George Eiferman
Eiferman was an actor, stuntman, and Mr. universe winner who traveled the country teaching high school students about the value of physical fitness.
He was an ardent advocate of full-body training and, like other Champions of the time, this was his technique. It was one of his favorite full-body exercises three times a week:
1. Gakk-squats 3 sets of 7-10 times
2. Bench press 3 sets of 7-10 times
3. Dumbbells 3 sets of 7-10 times
4. lifting dumbbells to the sides 3 sets of 7-10 times
5. alternative dumbbell press 3 sets of 7-10 times
6. pull dumbbells with one hand 3 sets of 7-10 times
7. bending the arms with a barbell 3 sets of 7-10 times
8. Bending of hands with dumbbells on the wrist
9. Breeding dumbbells on the chest muscles
10. The rise of the case
Note that George did 6 sets each for the chest, triceps, biceps, and shoulders. This number is often found in the following procedures.
Schwarzenegger's "Golden six"
Although Arnold Schwarzenegger was at times the undisputed king of split, he started his career with full-body training and still recommends it to new students. The program he used was called the Golden six:
The Golden six
1. squats with a barbell 4 sets of 10 times
2. Bench press bar wide grip 3 sets of 10 times
3. pull-UPS (chin) 3 approaches
4. press over the head by the neck 4 sets of 10 times
5. arm flexion with a barbell 3 sets of 10 times
6. lifting the torso with bent knees 3-4 approaches
And that's all. Simple, direct and effective. Like most full-body workouts, he recommended doing them three times a week on alternating days without strength training on rest days. Because of its small volume, this type of full-body exercise is ideal for beginners and those who only want to increase strength.
Leroy Colbert method: 6 approaches, 42 approaches in total
At the time of Kolber, the norm was 3 approaches for each part of the body. He explained that after three sets, athletes often lose weight as if they were on fire, because they believed that performing more than three sets would cause their muscles to contract. However, Colbert went against the flow, starting to do 6 sets on each part of the body.
I have successfully recommended this type of training to dozens of athletes and used the Colbert method solely to gain 7 kg of mostly fat-free body weight while maintaining my waist size. Here are his simple recommendations:
· Train your entire body every other day.
· Do 6 to 10 repetitions. If you did 10 reps in all sets, increase your weight.
· For optimal growth, perform at least 6 sets on each part of the body. However, you can perform more approaches on specific body parts.
· Set up a push / pull mini scheme as part of your workout. So don't train your chest right after your triceps or biceps right after your back. For example, training the body in this order fulfills this requirement: triceps, biceps, chest, back, hips, shoulders, and finally calves.
· Do 6 sets each, for a total of 42 sets.
Note
If you think 42 sets is too much, think about what Arnold's mentor Reg Park once said: "I realize I Did about 90 sets per workout, which I'm sure was a lot more than any British bodybuilder did in 48/49. By March / April 1949, I had entered and won the Mr. NE Britain contest, defeating the previous national winner. Not bad for just 7 or 8 months of serious training»
The main idea of the Colbert routine is to have a list of exercises for each muscle group that you perform cyclically (2 per day of training), increase weight when possible, rest a lot, and eat right.
For example, if you want to prioritize your hands, your daily routine for a particular day might look something like this:
Exercise Repetition Approaches
A1 lifting the barbell on the biceps 4 6-10
A2 bench press with a narrow grip 4 6-10
B1 bending the arms on an inclined bench 4 6-10
B2 triceps extension over the head 4 6-10
C1 weight lifting 3 6-10
C2 bench press 3 6-10
D1 rod pull in tilt 3 6-10
D2 dilution of dumbbells for chest muscles 3 6-10
E1 front squat 3 6-10
E2 Shin lifts 3 6-10
F1 Gakk-squats 3 6-10
F2 lifting dumbbells to the sides 3 6-10
G standing toe lift 3 12-15
H rise on socks sitting 3 12-15
· Total approaches: 46
· Rest between sets: 1 minute
· Approach duration: 32 seconds (4 seconds per repeat)
· Total training time: 1 hour 10 minutes
This procedure stimulates every major muscle three times a week. In addition, this is a very flexible schedule, and you can make it your own and get the most out of it with the tips below.
Make Colbert's daily routine your own
· Take advantage of the fact that you train each part of the body 3 times a week, varying the range of repetitions. For example, if your main concern is strength, do 5 sets of 5 times every two days.
· If you have a favorite exercise that always benefits you, by all means, include it among your 5 alternatives. On the other hand, if something like pressure on your neck is causing you pain, immediately cross it off the list.
· Full body training is very effective for training weak parts of the body, because you can train first three times a week.
Gironde 8 x 8
Vince Gironde's 8 x 8 is an outstanding training method because it allows you to train on every part of your body three times a week in a short period of time. It also introduces a different promotion method that probably 99% of listeners have never tried. The basics are simple:
· Perform 8 sets of 8 reps per body part per session.
· Train 3 times a week.
· Use a miniature pull / push order similar to the Leroy Colbert method in training.
· Train the weakest parts of the body first.
As you progress, it becomes interesting. Instead of just increasing the weight of the barbell, you reduce the rest time. You start with 45 or 60 seconds of rest between sets, and each time you successfully complete all 8 reps in all 8 sets, you shorten the rest period by 5 seconds.
The starting weight should be about 60% of your normal maximum of 8 reps (this is assuming you usually rest for a minute or two for 3-5 sets). The minimum value to which you shorten your rest is 15 seconds between sets (some may stop for 30). At this point, you need to put on weight and start over.
You should make steady progress for about 6 to 8 weeks, as this is a different type of exercise that your body is used to. By the 8-week mark, some trainees can use 100% of their original 8-repeat maximum for 8 sets of 8 with only 15-30 seconds of rest between sets.
However, even if you manage to get back to 75% of the original 8-second maximum, you will still do much more work in much less time.
The basic routine may look like this:
Exercise Repetition Approaches
A bench press 8 8
B chest pull 8 8
C triceps extension over the head 8 8
D lifting the barbell on the biceps 8 8
E breeding dumbbells for chest muscles 8 8
F Gakk-squats 8 8
G standing up on your toes 8 20
That's 56 sets, which takes just over an hour when using 45-second rest periods, or just 43 minutes when using 15-second rest periods.
The last thing to consider is the variety of exercises. Obviously, you don't expect to get a thicker and wider back just by performing downward pulls for 8 weeks.
You can alternate between two exercises, such as the downward pull and the incline pull, and still follow the prescribed sequence. The same can be said for any part of the body; you want to practice different movements.
