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.
