FULL BODY SPLIT BY @physiotrition 🏋️
Full Body training can be very useful for beginners to intermediates. Advanced lifters may struggle in hitting their MEV using this split, but for a beginner this shouldn’t be a problem. As well as this, the split can be great for developing strength. The principle of specificity simply states that to get better at a given task, you must perform that task. As obvious as it sounds, this can have great implications in strength increases (Wilson et al., 1996). A full body split normally leads to you performing some form of squat and bench 2-3x times a week, thus aiding in strength development💪
🔬Finally, if you have some concerns with training volume of certain muscle groups (particularly arms and delts), they are activated quite a lot in most compounds, with EMG data verifying this (Saeterbakken et al., 2017, Youdas et al., 2010). This split also allows for an extra isolation day of arms and delts if needs be, with most people training Monday, Wednesday and Friday on this split. These sessions can take time, but from anecdotal experience, it is a very fun way to train and is even endorsed by some professional bodybuilders (Alberto Nunez etc)🔥
Back day ➕ front squats 😉 🔹Gonna increase my front squat frequency because frankly, it needs work. So these are tempo reps to work on quad action & low reps just to stimulate CNS since this is a back day and gotta save a little sumptin sumptin for that 😁
Diggin through my phone trying to free up space and I came across my lifts from my first meet in 2016. I specifically remember not posting them because I was “embarrassed” by my numbers. ———————————————————————— I weighed in at 203lbs, Squatted 413lbs (which absolutely should not have counted, the back spotter grabbed me but the judges gave me 3 whites) benched 248-ish and deadlifted 403lbs. I remember being SUPER embarrassed by my deadlift but it’s humbling to see the progress I’ve made. ———————————————————————— As much as I disappointed myself I want to remember the first time I jumped in a meet and just went for it. One day I’ll look back at where I started and I’ll appreciate all the 4:00am workouts, the 30lbs weight cut from 210 to 180 and I’ll appreciate seeing how I chipped away at a bigger total.
Here’s a lovely candid photo of me attempting to serve a tennis ball. Probably the only time you’ll see me doing anything other than SBD. My professor likes to use pictures of us looking dumb in his lectures. This was his most recent embarrassment
S T O R M I N 🌪
For today’s session I trekked out to Qmotion to train with @bananabacknat and let me tell you that girl is STRONG. Evidence? The first clip is me pulling 108x3 (badly) and the second is Nat’s back off set of the same weight 🙃 #goals
Then ya girl learnt wide grip bench 45x3 and then 50x1, still struggle like a bitch with 50kg bench, but it’s getting there. Slowly. 🌈🌈🌈 Shout out to @coachstormin for making my dead’s & bench feel better in 2 minutes flat & to all the lads at the gym for making ya girl feel at home.
That’s all for now folks✨
Deficit deadlifts for speed and 5x5 front squats for...not speed. Weights are 245 pounds and 275 pounds, respectively.
Finished the deadlift PODIUM today (finally). I’ll post pictures soon 🤷🏻♂️
Video link: https://youtu.be/6ChNTX55TwI
Easing in to squatting again. 80kg felt pretty good without a belt on and my core was more stable than last time. Feeling extra good with the though of maybe going to The Clash in the Canyon @mesquite 😎😎 got that extra bit of motivation going again towards training! #gotmtsquatshoes#aintnotinbutapeanut
Bad positioning on this set. You can see slight changes to my stance after each rep. Grip failed at the top of the 3rd rep. Went for 410 again. This time, resetting my stance after each rep and got 4. Unfortunately though, Ricky Lee doesn't know how to use this new technology called a smart phone and he did not hit record. BUT, I swear up and down, I did get 4. Very good day, after 2 sets of 410, dropped to 350x6 and called it a good day for deadlifts. Finished with lat pull downs, biceps, and a little hamstring work. #power#powerlifting#deadlift#deadlifts#sumo#sumodeadlift#motivation