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You are here: Home / Featured / Monday Madness: Full Body Training Revisited

Monday Madness: Full Body Training Revisited

January 4, 2016 By Michael Mahony, ISSA CPT Leave a Comment

full body workout

A little more than a year ago I did an article called Monday Madness: Full Body Assault. In that article I discussed the logistics of full body training. I also laid out a great workout plan that assaults the entire body. This type of full body training is something everyone should experiment with to see if it works well for them. Today I would like to teach you about ways to modify your full body training to give it more of a push.

Full Body Training HIT Style

In my previous article (Monday Madness: Full Body Assault) I presented you with the HIT approach to full body training. It works quite well because you are able to use maximum intensity to get through an amazing workout. HIT style involves 1 set per exercise with minimal rest between sets. Many people scoff at this method, but it works.

Full Body Training Heavy Style

Mike Mentzer did what he called Heavy training. His style was slightly different from HIT. While this Heavy style is derived from HIT, it involves higher volume than a normal HIT workout.

The Full Body Training Workout Plan

We are going to use the exact plan from Monday Madness: Full Body Assault, but modify it for the higher volume.

Exercise Repetition Range
BB Bench Press 4 to 6 (3 sets)
Lat Pull Down 4 to 6 (4 sets)
DB Pullover 8 to 10 (3 sets)
Pec Dec Flyes 4 to 6 (4 sets)
Arnold Press 4 to 6 (3 sets)
Seated Cable Rows 4 to 6 (4 sets)
Leg Extensions 4 to 6 (3 sets)
Standing Calf Raise 4 to 6 (3 sets)
Seated Calf Raise 4 to 6 (4 sets)
Chin ups 12 to 15 (2 sets)
BB Curls 4 to 6 (2 sets)
Tricep Pushdown 6 to 8 (2 sets)
Back Squats 10 to 12 (2 sets)
Deadlift 4 to 6 (2 sets)

This style of full body training is performed 3 times a week. You would generally have an “A” workout (like the above) and a “B” workout. The “B” workout would follow the same exercise pattern as the “A” workout, but with different exercise choices. I really think this is part of why it works so well–you are keeping your body from adapting too quickly.

Give this a try for 12 weeks and you are going to see the gains you've been looking for.

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Filed Under: Featured, Training

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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