Lifters are notorious for getting lost in the details. They obsess over their grip width on biceps curls, if they're doing "enough" for their quad sweep, and how many abs they can see at any given time of day. Meanwhile, they ignore the real problems that are keeping them from adding size and strength.
Total-Body Strong is the solution to that problem—and many others. It's how I train, after well over 30 years in the iron game. It's how my clients train, from elite male powerlifters to 50-year-old women who are nailing their first pull-ups. In my own case, Total-Body Strong-style training led to a recent set of 10 reps with 405 on the deadlift at age 58, at a lean 193 pounds. If you asked me a few years ago if I saw that coming, I would have definitely said no.
But there's a catch: As the name "Total-Body Strong" implies, this is full-body training. You may have thought you outgrew that a long time ago, but I'm asking you to reconsider it.
To be clear, Total-Body Strong isn't the "use every machine in the gym, trying to cram 15 moves into an hour-long workout" kind of full-body training you'll often see. It's just solid lifting, periodized perfectly to help anyone—man or woman, new lifter or advanced iron warrior—add muscle where they need it and strength all over.
Try this workout from Day 1 of the program, and if you like it, check out the full program on Bodybuilding.com BodyFit Elite. It contains eight weeks of workouts that build muscle and strength, plus the simplest and most effective nutrition plan you'll see this year.
Strong From Head To Toe
No matter what your background is coming into this program, the type of full-body training you do in Total-Body Strong should be an interesting challenge. You'll squat every training day. Push every training day. Pull every…you get it. Over the course of the eight-week program, the reps will change, and the movements will change, but the basic template won't.
The exercises listed in this workout are ideal, but by no means necessary. If you train somewhere without a hack squat machine, try something like heavy dumbbell goblet squats instead (seriously, these are awesome). If deficit deadlifts are the sworn enemy of your lower back, do any other deadlift or hinge variation that feels OK. Trap bar deadlifts are a great option for the high reps demanded here, especially if you make sure to perform them more like a Romanian deadlift (i.e., strict hip hinge, feeling a stretch in the hamstrings) than a squat.
Point being, you have options—both with exercises, and with the workout itself. Feel free to break up movements into slow circuits or pairings based on equipment, or what feels right. But keep the pace slow and under control. This ain't no MetCon!
A Word on RPE: It stands for "rate of perceived exertion," and it simply means how hard, on a scale of 1-10, each set feels. Yes, it's highly personal rather than scientific, but plenty of coaches and athletes swear by it. For sets of 15, like today, think of it like this: Reps 12-15 should be hard, but never in doubt. If you hit what feels like a 7 in, say, 12 reps or 18 reps, no sweat!
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Hi Charles, I've been trying a ton of different traning systems, and this one definitely feels the more natural to me. I'm on week 5, and feels like my body respond even better than a 6 days per week push pull legs program. I was sceptical about the deload week, but then understood the benefits while doing my first set of heavy 6 squats, I was much stronger, and felt stupid for constantly trying to work to failure before.
I just have one question : Do you recommand cycling this programm several times? Meaning going from week 8 to week 1, with increased weights.
Thanks!
Hi Charles,
Thanks for the program, I will start it today. Just trying to figure out rest time between sets. Thanks in advance for letting me know.
Al
question about adding BCAA's in with this total body workout. what's the best time of the day to take them and is it true to take them on a empty stomach?
This is also a similar training style that Arthur Jones screamed in everyones ears back in the 1970's but very very few listened.
In some ways yes, but Jones was too minimalistic (one set to failure, etc).
Great training advice.I would take a lower rep approach for me though.5-6 heavy rep sets.This workout would be great for a natural bodybuilder who needs more recovery.You cant train high volume split routines without chemical assistance and expect muscle growth,too much wear on the nervous and muscular system resulting in burnout....
Most people would benefit from doing both lower and higher rep approaches, in sequential phases.
I do high set and reps with no chemical assistance. I do 20 sets per muscle group 10-15 reps per set, 2 muscle groups a day plus calves. I have 0 chemical assistance besides pre workout. I also lift 6 days a week. Sack up
will this programm be efective for muscle growth if intermitting fasting is the diet approach
Hi Ria, absolutely — I would however, recommend taking BCAA's each morning upon waking
^^^ he's right
As a 53 year old man in the best and strongest shape of my life, full body training is the best way to train for strength, shape and size. It just works, brilliantly! It is old school lifting, this is how many of the past greats trained. Give it a go for a month and see and feel the changes happening! You won't look back! Great article.
Thank you Glenn! As an aside, you can use this system using a lower-upper split as well — this often works very well especially for especially strong guys
What is ur full body plan you use?
Add up to body exercises seem like they would take quite a while. Be that as it may, when you come down the activities expected to cover each region, there are just three of your worry—a push, a force, and a squat. This is definitive in moderation and works eminently for fledglings or individuals who are short on time.