4 Reasons You Should Be Doing Whole Body Training | Jim Stoppani
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- Опубликовано: 31 окт 2017
- The research is in. Here are four proven reasons why you should take advantage of the health and fitness benefits of whole-body training.
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Whole-body training, aka full-body training, refers to training every muscle group in one workout, rather than training them separately.
Split-style training has been a staple of the bodybuilding community for years. With splits, you can lift more volume per individual muscle groups, but you sacrifice frequency. Whole-body training involves less volume per body part per workout, but each muscle group gets worked more frequently.
Frequency, as it turns out, is the way to go. Here are four reasons why I think you should switch to whole-body training.
1. Greater Fat Loss
Research shows whole-body training can improve fat loss over typical split-style training. In one study, individuals who performed whole-body workouts three times per week lost more body fat than those who were following a typical split-style training program.[1]
Whole-body training appears to influence fat loss through gene activation-my area of study while at Yale School of Medicine. Gene activation is critical for determining training outcomes, be it muscle growth or fat loss.
Whole-body training instigates gene activity to keep metabolic processes revved up in every single muscle, an effect that lasts all day long. Your body essentially burns more fat and carbs for fuel throughout the day with whole-body training.
2. Greater Muscle Mass
In the same study, the whole-body training group gained slightly more muscle mass than the split training group. One possible reason: Whole-body subjects showed improved testosterone-to-cortisol ratios. The higher your testosterone is and the lower your cortisol is, the more anabolic you are.
Activating this ideal anabolic ratio through frequent whole-body training maximizes potential muscle-protein synthesis, leading to greater muscle growth.
3. Greater Strength
When researchers split the subjects into groups of stronger individuals-those who could squat heavier-and weaker individuals, they found the stronger individuals in the whole-body training program had greater strength gains than the stronger individuals assigned to split-style training.
This suggests advanced lifters may experience even greater benefits from using a whole-body training programs than their novice counterparts.
This represents a sea change among exercise scientists, who used to recommend beginners use whole-body training because it allows more frequency for training the motor system and nervous system-the main changes a newbie sees in the first few weeks of training.
Now it appears the greater frequency of whole-body training may be of greater benefit to experienced lifters seeking to improve their strength gains.
4. Greater Overall Health
By activating genes in every muscle fiber every single day, whole-body training keeps metabolic processes firing, which plays a role in helping to prevent the onset of various metabolic diseases.
At age 49, I'm in the best shape of my life, both inside and out. Whole-body training is one of the reasons why.
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| References |
Crewther, B. T., Heke, T. O. L., & Keogh, J. W. (2016). The effects of two equal-volume training protocols upon strength, body composition and salivary hormones in male rugby union players. Biology of Sport, 33(2), 111. ► bit.ly/2hs6PKd
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Bodybuilding.com Hi, I am sandeep from India and my weight is 75 kg. I want to increase my muscle size, cuts on body, and abs. What type of nutritions and how much amount of the same should I take. As far as I know fitness trainers oftenly suggest to take whey protein; carbs, BCAA and glutamine etc.
sandeep satratey EAT MCDONALDS
sandeep, Jim has a mass building program on bodybuilding.com called shortcut to size. It's free, and it gives you all the information you need regarding diet, workout, and supplementation. If you want to increase muscle size, that program is a pretty good start. After you've put on some weight you can find a cutting program like the shortcut to shred one mentioned above and lean out (since you will probably be a little chubby after mass building, that's just how it works).
1.) Greater fat loss
2.) Greater muscle mass
3.) Greater strength
4.) Greater overall health
Lol thanks, bro
ur a chad
really good information
How many days would you do this a week and what days
@@jamierafferty6810It’s typically done 3 days a week, Monday, Wednesday and Friday.
Full Body as a natural. Best gains of my life.
Agreed, the young guys are thinking full body means you have to deadlift heaby 3x a week...morons....If i deadlift for back on Monday, I'll do rows on wednesday and lat work fridays...same goes with all other bodyparts. You can do a fullbody workout 3x a week no problem if you dont KILL urself
Yupp 5 kilos a month dude
Thanks I'm starting tomorrow
Fullbody Program of Jeff Nippard 🤞
What do you do for full body
Thanks Jim. I am doing this off and on for years. I also add split training throughout the week. So, in essence I am doing both. Keep up the good work. God bless mightily.
thank jim.I had a heart attack in 2016, im coming back strong, heart is fixed, just needed a tune up, and no more c4 or energy drinks.
Crossfit is your ticket to wellness . Give it a try
@@primofxdls4065 It's a ticket to snap city.
@@Gohan9112 savage lmao
Yeah energy drinks need to be banned I used to drink 12 a week I’m 28 n started having chest pains
@@IBeJaMz c'mon dude, why should energy drinks be banned because you can't control your caffeine intake?
I love whole body training in the past of my starting time doing training in 2012 excluding occasional session i had in my school days i used to follow splits and whole body training so balanced up but in 2016 i decided to do full body sessions and gained great gains strength and fitness. in 2017 i had mixed up split and whole body training based on my fitness goals but this year i decided to do a permanent transition to full body training and my results are going great.
Awesome great video! To the point! Concise! No beating around the bush! Thanks to Stoppani!
About 10 years ago, a Doctor told me the definition of old age, is the loss of muscle mass. I switched to whole body workouts, doing a push pull method, and the only rest, is between sets. I turn 50 next week and I work at a school with over 3000 staff and students. Every time I tell someone how old I am(and I'm a grandpa) they look at me stunned and say I look like I'm in my 30's!!! I have always believed in life style that makes the body think it has to stay young, and the whole body workout is definitely one of the keys.
Very inspiring
Can u plz tell me Ur weekly Workout plan
I'm 60 and women at the clubs I go to wonder why I don't try to talk to them. Because I am 25 years older than them and when they find out, they would just brush me off so why bother?
I just do some sit-ups one day and push-ups the next and day a little jogging.
So who is right? You or me?
@Muhammad HarDick exactly!
probably not bcuz of the type of workout
I do a full upper body workout, 3 days a week and I train legs on the would be, off day. It works well for me. I do three exercises per body part, 3 Heavy barbell sets of 6-8 reps and follow up with the 2 dumbbell exercises for 3 sets of 10-12 reps, I get a really good pump and really strive to add weight each week onto the barbell exercises, I have been making excellent gains thus far. I feel the secret is the heavy barbells, you want to really pump that blood into the muscle before the dumbbell exercises. If I feel I didnt, I will do a light blow out set or, another heavy set before continuing. Thank you Dr. ! You look great ! Rock on !!! :)
I started doing this after i almost missed a day or 2 in my split routine. I already see the gains in strength. Its awesome. Every muscle group is targeted two times a week at least and i also love the compound excercises. I am trying to work up to muscle ups as well. Am sold lol
After this video, I have decided to give up lifting and focus my time on being able to talk like this fellow. I think I could get more women that way.
I’ve always heard good things about the full body method, and always wanted to start doing it to do something different. I will follow through with this and begin full body trainings
nice to finally hear... I have been full body training champions athletes for the past 15 yeaars.....
I totally agree with this! Not many people do but it works great for me.
He really does a whole body work out literally. He even works out his voice
That was eye opening! I have a new trainer who does whole body training which has frustrated me but I see great results so have been confused!
Best educational full body training video out there.
Awesome awesome advice! I fell into split training for many years but now back to full body training and I feel great leaving the gym! 💪
SOLD!! Thanks for this...
I am 49 very soon and I do Whole body training! and nobody paying me to say this but, it works
Paul Blake agree I luv doing full body training it works for me at the gym
Liar what are you doing with those checks I'm sending
No way, no one paid you to make a comment on a RUclips video. WoW. It’s like you exercise the brain too!
Paul Blake how long each workout and how many days a week you doing?
I do a split and can testify it works MUCH better than whole body for me in comparison to people I know who do full body. If your'e one of the morons who thinks his way or your way is the "best" then your an idiot. EVERYTHING IS INDIVIDUALIZED. SO sick of these "experts" on youtube claiming their way is "the best" or "only" way to (insert goal here). It is bullshit! Find what works for you and go with that, without pressing your "way" onto others. Do NOT tell me what I should or should not be doing unless you know my body.
Steeve Reeves, Building the Classic Physique the Natural Way. Great book. Steeve aged well and was healthy throughout his life. Advocated full body workouts.
Thanks for showing some research facts which support that full body training is great for advanced lifters too!
I love his advice I would have liked to know the sample size of the research, but I absolutely agree about whole body I am living proof
Love this Video! 💪
I do variety of activation exercises everyday. Trying to fix imbalances and weakness in hips and shoulders. Believe me if you do 20 mins everyday for 3 months, where you follow these 5 rules. 1: perfect form, 2: 5-10sec isometric (as hard as you can at the top) 3: slow eccentrics (5 sec or more). 5: Exhaustion every time. (Form fail = exhaustion), This really works.
So here's the funny part, Jim. I was following your Shortcut to Size program on Body Space. This program focused on one muscle group per day. After a while, I wasn't happy with that protocol and decided that a full body program may be better for me. So I switched. How surprising it is for me to find this video of yours extolling these benefits!
I think this guy could sell me literally anything. Where is that DVD I'll buy it!!! Oh yeah there is no DVD. Great video! I've been doing whole body training (weightlifting) because I can't go to the gym more than twice a week, so that enables me to train all muscle groups 2 times a week. Lately I'm getting more and more into these performix style full body workouts, which I want to try very soon!
I like that you can get it done in 3 days which is awesome and gives a bit of flexibility if you've got other priorities, miss a day on a split and you either just miss it or play catch up forever lol
I’ve been doing complete upper body on day one and lower body day two and cardio on day three and then repeat and I’ve found this formula better for myself
Great video, great background music!
Now these guys from New Zealand really did a lot of research...
Met him at Mr Olympia Expo this year.. real cool dude and genuine !! Not like these other dudes who feel like they have to be in CEO mode 24/7
this is great....I'm ready to get fit and healthy
Great explanation
45 years old , 20yrs of training exp .. took 2 years off due to bad psyatic nerve/ back problems and started back light training (first couple months) full body 3xs per week last May at 305 pounds.. in a year Iv dropped to 255 and gained back a significant amount of muscle and strength. I do heavy and light days, no pattern just depends how I feel that day. This with intermittent fasting (16/8 with a 4hr cheat fest per week) has worked amazing for me. I wish I had done this in my 20s
Training arms every session was the only reason they grew after stalling for about 2 years. This also helped my compound lifts go up.
Thanks for this video!! I started doing whole-body training twice per week due to limited free time and started seeing better gains than my bro split. It makes sense now!
that's probably because your volume was too high during the split...if you limited the sets you'd bet better results.
Good information,
Interesting video. 😀
I've only recently started whole-body style of training before even learning any of these studies of how it is beneficial for one. It is fascinating as this helped me understand why i have actually being getting all the benefits of the whole-body style.
I've only been working out and eating right for about 80 days and I always just do a full body workout every 3 days for about 2 and half hours. I've lost almost all my belly fat and put on significant muscle but I have to admit that my first 40 days were much more significant gains then these last 40 even though I've been pushing harder and adding different lifts.
@@kickthejamz i think you could’ve had a platue do some mobility n try to take Deload week that should help
My gym goals was to get toned, with a bit more mass in my arms. I already had a decent base body. I do full body workout 5 days a week, and hav done so for the last 3 months. I now have defined abs and muscle definition. That said, i am not "massive" or "huge", but i don't want that; i wanted an athletic look, which I now have. Gym for me now is like a ritual, and makes me feel good. Whether it's whole body, or split workouts, you do whatever works best for you !
Thank you sir.
Great video, whole body training
Thank you, yes, many of us have been teaching this for decades, thanks for stopping by. Next contestant, please.
Great job
As an apple endomorph woman I weight train 4 times a week...2 times split (upper vs lower) and the other 2 times full body...hitting every muscle mostly by using combo supersets. The result has been amazing!!
Nobody cares stop seeking validation online
@@SoggyBiscuitPro apparently you care because you're here making this stupid comment..
@@SoggyBiscuitPro Nobody cares, stop putting people down online just because you have nothing better to do.
Jim is super inspiring
dope guitar in the background.
and cool voice
Tremendously clear man , actually i do love to train with my kettelbell in a full body rutine cause is like train like an spartan warrior at the time that u make kind of cardio too
Thanks 4 the video and suscribed
'Nd make more videos xD
This guys voice could get a girl pregnant.
Just shut dude
I guess you are the girl! cuz his voice ain't shit
😂😂😂
هههههه
@@bogamarudu7530 shut what?
I've done both and I belive you.
I'm only doing whole body training coz I find it that my average calories burnt from this training style is up by 30%, and I can hit target muscle group harder than before, which is great for fat loss as well as retain muscle as much as possible during the cutting.
I'm hyped up now
Thanks!
Funny how the more thibgs change, the more they stay the same. Arthur Jones in the late 60's writing his articles for Iron Man Magazine told people about these very things. Dr. Stoppani gets a little more scientific but info is the same. Glad to see this message being continued! Dr. Ellington Darden who worked Jones for many years at Nautilus has written several Hardcore Documentary books on whole Body Routines and his subjects gained mass and strength very quickly! MUCH quicker than "splitters" ever could. The trick though is to have a training partner to be accountable to and to push each other to excel. Done right, ITS BRUTAL!! But the most productive youll find. Have some fun! Thanks Dr. Stoppani!
jim is the man.......please listen
If a cat could talk, it would sound like this guy.
😂😂😂😂😂😂😂🐈that's so true
🤣🤣👌
Oh god, these comments
Ahhahahah
Lol
48 and looking good mate the hard work as payed off
Great message. And i found this to be true. Dont know why I stopped actually. Probably programming from spilt routines that surround u in gym, online, magazines
Freddy Kruger is Jacked!
cobeetrice 😂😂😂
😂🤣😄
cobeetrice so he could be prepared for fighting Jason again
😂😂😂😂😂
🤣🤣🤣🤣🤣💀💀💀💀💀
@jimstoppani Thanks for the info! I want to start full body workouts, which of your routines would be a good one to start with? Also coming off a hiatus from training.
Aby kind of high intense Training keep metabolic going . Whole body is as good as any other Training. Good to mix thinks up.
i love this video, literally when you speak like this you could tell me to do anything and I'D do it
ceo of “the new zealand researchers”
I've been working out for a long time and probably tried everything, it's true that each body reacts differently to the same workout. So I tried the shortcut to shred and damn it got me really shredded, but I add a lot of abs workout to it, I wasn't satisfied with abs workouts he listed. and I was so happy with the result so I tried his Shortcut to size, but it didn't work for me barely gained some muscle growth. Then I tried Upper and Lower splits it was great kept me leaned and I really liked it increased my endurance and lifting weight. but I didn't add a lot of muscle growth. Now am doing muscle every day (Chest, Back, Shoulder, Bi&Tri, Leg, and cardio&abs) am adding muscle growth but am getting bulky maybe if am following a strict diet I would only see Muscle growth. That's from my personal experience, am sure it would be varied for a person to another.
Jim is the best cue card reader out of all the RUclips celebrities
If New Zealanders said so, it must be so.
Well we did invent the first operational Jetpack, we are the current launch station and rocket designers for NASA, we have the best agricultural economy and agricultural scientists, we invented trench warfare and I can continue.. but.. we did split the first atom, bungy jumping, eggbeater, jet-boats, should I continue?
@@michaela8121 don't leave out Everest bro
@@michaela8121 lol dude stop fucking bullshitting i searched up all you just said NONE OF THEM WERE TRUE
As a fellow New Zealander, I can formally confirm that this comment is based on truth.
We are generally a bunch of good bastards
I personally love full body. I did it for the first year I was training. Gained 24 lbs and only went up 1 percent in body fat(was bulking the whole year). I went to a push, pull, legs split and haven't really had a lot of results. I know it slows down each year. What I read was the 2nd year was half of the first and the 3rd was half of the 2nd. From there it's minimal gain every year. Well in year 2 I only gained 5 lbs in 10 months now. Going back to full body today.
Hey I know it's been a couple of years, but how did it go? Did you notice a difference in the end?
I’ve just stared going gym and train every body part :)
I say do both and be clever with it
Amazing
Im confused - you recommend full body workouts saying you burn more fat that way then provide a link to a shred training program that uses splits over 6 days.
Basically there is so much o conflicting info I think that the best idea is to probably mix it up and do both - some weeks full body, some weeks splits and keep the body guessing
Best decision ever, full body workouts!
Best supplement
I'm glad I've been doing it right
YES!!!!! I've done me splits and I like them, but NOTHING builds more strength and causes more fat loss than FULL BODY workouts. i do em as often as possible, every single 2 days. Lost me 40lbs of ONLY fat, and gained tons of strength and muscle. I'm well on my way toward 1,100lbs powerlifting total at 165lbs lmao.
BULLSHIT! People who speak in absolutes are morons. I think Arnold, Phil, Dorian, Sergio, Lou, Tom, etc. might disagree. SMH
lost 40 lbs of fat and gained tonnes of muscle wow did you evolve into an elephant
@@pike815 hahaha haha
I agree splits work but overall full body is better imo!
@@christopherhinson3567 gironda wass a huge fan of full body workouts.........and he trained all those u just mentioned
what excercises should I be doing with this workout and how frequently?
Few years back I did fbw. to be honest I gain lot of muscle mass in just about three months and I stop for a couple of years. Lost a few pounds, now im back again hitting the gym but doing split workout now. Its been 4 months got some gains but not as much before im doing fbw and I think its taking a lot of time...
Lower cortisol since you aren't overtraining (excessive inflammation) any one bodypart as you tend to on bro split volume routines.
These comments are great. I haven't heard a word he said, I've been reading.
I been working out for a few years on a split schedule and 2 months ago I started a full body workout 5 times a week for a period of 1 hour and 30 minutes (including a 15 min warm up and 5 minutes cool down) and I've seen some impressive gains in mass of about 5 pounds per month for two months in a row, probably is just me but it seems to work, you should take a look at the ACSM guidelines books on this subject it's very helpful if you're looking for deep comprehension of this subject, I'm not big expert but I spent 5 years in clinical nutrition and one of my mentors recommended me those books.
That’s great but who wants to spend 7.5 hours in the gym per week? Not me for sure. I think if we can find a routine that lets you spend less time in the gym with good results, that’s the way.
Whole body also requires less total time (fewer car rides and prep etc) and is more convenient/flexible as far as scheduling. Some weeks I do MWF or TThSa, or whatever. Just hit it 3 times and make sure you are recovered enough each time to avoid injury etc. Much easier to do 3 times a week for 1.5 to 2 hours than 5 days for 1 hour each in the gym.
I'm want to try full body workout. Can you pls write what your workout(s) looks like so I can duplicate it?
New Zealand represent 🇳🇿
I’ve never had better strength gains doing splits, I guess it’s all about how your body feels better from what type of routine
I remember peaking my results around 5 months of full body then switching to upper lower 4 day splits with good results.
I always listen to Dr. Gwen Stephani
Can you do one set for each muscle? Do them every day?
Question? I'm 40, can I train everything 3 times a week and heal efficiently? I am training for a 15k, and had a quad tendon repaired 3 years ago, also a minor injury of my AC joints. Will I have to cut back poundages by a lot?
Squats 3sets 10 Bench press 3sets 10 chin ups 50 behind the head press 3sets 10 pull rows 3sets 10. Did this in my 20s went from about 9half stone up to over 12. In less than 12 months.
Whats do you think about upper/ lower spit routines?
I Already Follow This Program!!Great Results!!!
A B this isnt a program
Maybe he created his own fbw like 3 shoulder,3chest,3 back,1bicep,1tricep,1lower..3 sets 12 reps or 5sets 6reps
Jim I've recently experienced some pain caused by an impingement to my left shoulder. It's worse when I perform military presses but I just work through it. I had an X ray and there's no calcification (I'm 50) but there's minor wear to my ac joint.
Are there alternative shoulder exercises?
Currently undergoing the 6 Week Shortcut To Strength by Jim Stoppani and I am liking it so far.!! Uploading progress on major lifts on my RUclips channel.! :D
I find the push pull leg routine works best for me... I can't do a whole body workout and really get the best workout.. I hit all body parts 2 times a week and it works great at least for me.. Everyone's different
What if you do split training with a total body finisher at the end, such as prowler pushing/pulling or loaded carries? Would that have the same benefits as a total body split?
Tq sir 🙏🏻🙏🏻🙏🏻
I do full body workout 6 day a well with a concentration on one muscle everyday. I don’t know if that’s the best way to go about doing it, but it’s working for me
Whatever you like and what works for you
Interesting. What kind of set/rep scheme are using for full body?
My cat heard his voice and its a lion now
Can you give examples of a weeks routine?
I do full-body workouts in class settings. I am more muscular, defined, and stronger than my friends and relatives who have been doing split routines as long as I have been doing full-body routines. When I have time, I do extra cardio, abdominal work, and and stretching for my splits. Going to my classes keeps me and my lady friends motivated. We never miss a class. I’m 55 yo and most of the ladies in my classes are the same age and older (like 63!). I draw a lot of inspiration from them. I look and feel great now. I can only imagine how I will look and feel when I’m that age. I get out and play with other people’s son’s (11 yos) (football, baseball, and basketball) like a 20 yo! I would hate to ever give up my full-body training classes.
Maggie G How does you full body traing looks. I'm new to it. I do squat5x5, bulgarian split squat, weighted pull ups, and t-bar , dumbell bench press, machine press, smith machine shoulder press, shoulder flyes and than i super set arms.
1Mrsweetness I take Les Mills (Bodypump and others) and GroupX (RIP and Cardio Step) classes. You can Google Les Mills. I can’t find much on the brand GroupX, but their classes are pretty much identical to Les Mills classes. I hope this helps.
Maggie G Tnx man gonna check it out.
I do splits and look better than all my friends, family and associates who do full body so what is your point?
Maggie G is it okay for skinny guys too ?
GENE ACTIVATION YEEEE