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%Begin Training Split – Whole Body Gap Workout Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Training Split – Whole Body Gap Workout by Christian Thibaudeau June 6, 2021January 11, 2022 This is the training split I use the most with athletes and strength-focused clients. Think of it as a classic full-body split with the addition of a "bonus" workout. Whole-body training is the oldest type of training split.
Jack Thompson Member
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%Begin Training Split – Whole Body Gap Workout Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Training Split – Whole Body Gap Workout by Christian Thibaudeau June 6, 2021January 11, 2022 This is the training split I use the most with athletes and strength-focused clients. Think of it as a classic full-body split with the addition of a "bonus" workout. Whole-body training is the oldest type of training split.
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It was the dominant way to train up until the 1960s, when body part splits became more popular. Some will even bring up the correlation with the beginning of the "steroid era" with the popularization of body part splits.
Nathan Chen Member
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It was the dominant way to train up until the 1960s, when body part splits became more popular. Some will even bring up the correlation with the beginning of the "steroid era" with the popularization of body part splits.
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Sofia Garcia 5 minutes ago
Back in the earlier days of resistance training, the typical approach was to train the whole body th...
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Lily Watson 2 minutes ago
While there are several ways of doing whole-body training, I use a minimalist approach of relying al...
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Back in the earlier days of resistance training, the typical approach was to train the whole body three days a week: Monday, Wednesday, and Friday. This approach is optimal for people who simply want to get bigger, stronger, more powerful, and better conditioned.
Sebastian Silva Member
access_time 12 minutes ago
Back in the earlier days of resistance training, the typical approach was to train the whole body three days a week: Monday, Wednesday, and Friday. This approach is optimal for people who simply want to get bigger, stronger, more powerful, and better conditioned.
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Hannah Kim 7 minutes ago
While there are several ways of doing whole-body training, I use a minimalist approach of relying al...
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Sebastian Silva 1 minutes ago
I normally use 4-5 exercises per workout: A squat A press A pull A hinge I'll sometimes add a u...
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While there are several ways of doing whole-body training, I use a minimalist approach of relying almost exclusively on big, compound movements. Some will take a very detailed approach and include one (or more) exercises for each muscle group. This means 8-10 movements per session, which is too much for most.
Oliver Taylor Member
access_time 16 minutes ago
While there are several ways of doing whole-body training, I use a minimalist approach of relying almost exclusively on big, compound movements. Some will take a very detailed approach and include one (or more) exercises for each muscle group. This means 8-10 movements per session, which is too much for most.
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I normally use 4-5 exercises per workout: A squat A press A pull A hinge I'll sometimes add a unilateral lower-body exercise or a loaded carry. Using these exercises will hit everything to some extent. Sure, you don't have any biceps, triceps, or delt exercises, but these muscles are involved in the big basic movements.
Mason Rodriguez Member
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I normally use 4-5 exercises per workout: A squat A press A pull A hinge I'll sometimes add a unilateral lower-body exercise or a loaded carry. Using these exercises will hit everything to some extent. Sure, you don't have any biceps, triceps, or delt exercises, but these muscles are involved in the big basic movements.
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Sophia Chen 2 minutes ago
Hitting each muscle and key movement pattern three times a week, while yielding better overall stren...
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Oliver Taylor 14 minutes ago
For example, I like to use an eccentric-focus (slow eccentrics/negatives or eccentric overloads) on ...
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Hitting each muscle and key movement pattern three times a week, while yielding better overall strength gains, may also provide a muscle growth advantage. It allows you to use several different training methods, intensity zones, and contraction types for each muscle.
Madison Singh Member
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Hitting each muscle and key movement pattern three times a week, while yielding better overall strength gains, may also provide a muscle growth advantage. It allows you to use several different training methods, intensity zones, and contraction types for each muscle.
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Julia Zhang 22 minutes ago
For example, I like to use an eccentric-focus (slow eccentrics/negatives or eccentric overloads) on ...
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Daniel Kumar 15 minutes ago
Whole-body training has been found to lower myostatin more than upper and lower-body training. Myost...
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For example, I like to use an eccentric-focus (slow eccentrics/negatives or eccentric overloads) on Monday, and stato-dynamic (including isometric holds during a set or the reps) on Wednesday, then do normal lifting on Friday. But you can also use something like a heavy/light/moderate or a heavy/high-density/volume to reap gains from various angles. I find it more effective to include one form of training per session rather than trying to include several packed into one workout.
Lucas Martinez Moderator
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For example, I like to use an eccentric-focus (slow eccentrics/negatives or eccentric overloads) on Monday, and stato-dynamic (including isometric holds during a set or the reps) on Wednesday, then do normal lifting on Friday. But you can also use something like a heavy/light/moderate or a heavy/high-density/volume to reap gains from various angles. I find it more effective to include one form of training per session rather than trying to include several packed into one workout.
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Julia Zhang 3 minutes ago
Whole-body training has been found to lower myostatin more than upper and lower-body training. Myost...
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Whole-body training has been found to lower myostatin more than upper and lower-body training. Myostatin is a protein released by the muscles that limits growth. The less you produce, the more growth you get.
Ryan Garcia Member
access_time 24 minutes ago
Whole-body training has been found to lower myostatin more than upper and lower-body training. Myostatin is a protein released by the muscles that limits growth. The less you produce, the more growth you get.
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Alexander Wang 18 minutes ago
It's very efficient. If you're a bodybuilder who wants to exaggerate the development of se...
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It's very efficient. If you're a bodybuilder who wants to exaggerate the development of several body parts, this might not be the split for you.
William Brown Member
access_time 36 minutes ago
It's very efficient. If you're a bodybuilder who wants to exaggerate the development of several body parts, this might not be the split for you.
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Noah Davis 20 minutes ago
To overcome this limitation, I added a fourth weekly workout – the gap workout. This bonus workout...
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To overcome this limitation, I added a fourth weekly workout – the gap workout. This bonus workout will fill your need for more isolated pump work. It's a less stressful workout where you do exclusively "easier" exercises: isolation, machine, or pulley work.
Christopher Lee Member
access_time 50 minutes ago
To overcome this limitation, I added a fourth weekly workout – the gap workout. This bonus workout will fill your need for more isolated pump work. It's a less stressful workout where you do exclusively "easier" exercises: isolation, machine, or pulley work.
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Sofia Garcia 14 minutes ago
The exercises you do in your gap workout are selected to fill out the development gaps left by the w...
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The exercises you do in your gap workout are selected to fill out the development gaps left by the whole-body sessions. Typically, you'd do exercises that hit the biceps, triceps, hamstrings, and rear delts.
Ethan Thomas Member
access_time 11 minutes ago
The exercises you do in your gap workout are selected to fill out the development gaps left by the whole-body sessions. Typically, you'd do exercises that hit the biceps, triceps, hamstrings, and rear delts.
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But you can use this workout to work on any muscle that needs a boost. This allows you to reap the benefits of whole-body training while still getting more typical bodybuilding results. Here's what the weekly split would look like: Monday: Whole Body 1 Tuesday: Off Wednesday: Whole Body 2 Thursday: Off Friday: Whole Body 3 Saturday: Gap Workout Sunday: Off The drawbacks of whole-body training?
Charlotte Lee Member
access_time 24 minutes ago
But you can use this workout to work on any muscle that needs a boost. This allows you to reap the benefits of whole-body training while still getting more typical bodybuilding results. Here's what the weekly split would look like: Monday: Whole Body 1 Tuesday: Off Wednesday: Whole Body 2 Thursday: Off Friday: Whole Body 3 Saturday: Gap Workout Sunday: Off The drawbacks of whole-body training?
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It can be draining with all those compound movements. The workouts may also take longer due to longer warm-ups and rest periods. But I've had two experienced athletes gain 20 pounds in a year with this approach, and they dramatically increased their strength.
Kevin Wang Member
access_time 52 minutes ago
It can be draining with all those compound movements. The workouts may also take longer due to longer warm-ups and rest periods. But I've had two experienced athletes gain 20 pounds in a year with this approach, and they dramatically increased their strength.
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