Fullbody program: description of the best programs. Examples and features of strength training (photo diagrams + video)

Sleep as a recovery factor.

In bodybuilding and any other sport, there are three main factors that are responsible for your progress.

1. The first factor is training.
2. The second factor is nutrition.
3. And the third factor is recovery.

Let’s leave the first two factors for discussion under the headings of sports and training and food and diet, and now let’s talk about recovery.

One of the most important aspects of recovery is quality and sound sleep, the importance of which for the health of the athlete and his body is difficult to overestimate. Next, we will discuss how many hours it is recommended to sleep, what processes take place in the body while we sleep. Let's talk about what interferes with our sleep, and how to get rid of these interferences.

How many hours of sleep does an athlete need?

Sleep issues are a somewhat individual thing. For each person and his body, the number of hours of sleep required is different. Here we will talk about averages and look at general tips on this issue. Take these tips into account, but if you personally are used to sleeping more or less and still feel comfortable, then listen to your body. Approximately 80% of people experience some kind of sleep disturbance or sleep insufficiently, on average 5-6 hours

per day. This time is enough for your body and organism to partially recover, however, if you are interested in high-quality and complete recovery and rest, these hours of sleep will not be enough for you.

• If you are an athlete involved in bodybuilding, powerlifting or other types of physical development and training, then the minimum figure for you is 8 hours of sleep
  . In this case, a positive effect will be observed in terms of recovery and progression of the load.
• Ideally, if you're serious about your goal and want to get the most out of your sleep after a hard workout, you should sleep between 9 and 11 hours a night
  (include naps if necessary).
• Athletes who professionally engage in bodybuilding sometimes spend up to 15 hours a day
  (counting sleep as daytime).

Is it true that the most beneficial sleep for the body is before midnight?

Actually this is not true. People who belong to the “lark” chronotype are indeed more comfortable going to bed early, at about nine or ten o’clock in the evening. However, this mode is not suitable for night owls: they will not be able to fall asleep if they find themselves in bed early.

Therefore, it is not so important what time a person goes to bed: he can do it in accordance with his personal needs and lifestyle. The most important thing is to give your body enough time to rest and try to maintain a consistent sleep schedule.

What if an athlete is constantly breaking his routine and not getting enough sleep?

French-born playwright Pierre Decourcel said that “Sleep is a break from life.” But the fact remains that when a series of daily tasks that require solutions, a hard day at work, fatigue and other troubles fall on you, the ability to relax and indulge in good restorative sleep is sharply reduced and the person’s mental productivity of the brain decreases, the reaction ceases to be the same, and, as As a result, in this situation, your muscles will not only not grow, but quite possibly will decrease somewhat in size, and your body will lose its previous performance. The general condition of your nervous system directly depends on the ability of your brain to transmit nerve signals to your muscles; it is this process that causes the muscles to contract safely. In other words, the Central Nervous System regulates the contraction of your muscles. If you are tired, your system will not be able to turn on at full capacity. Pay special attention to sleep, take the time and repay your body for its hard work.

Woman's body

Those who go in for sports react to insomnia an order of magnitude more severely than men.
It is inherent in nature that the fair half of humanity needs longer rest at night, about 9 hours a day
(at least when playing sports). It is recommended to sleep the same amount for male athletes, namely 9-11 hours. Women tend to go to bed earlier and get up later, and therefore, lack of sleep affects the female body much more negatively.

CONCLUSION:

If you notice that you are not getting enough sleep and your system is under increased stress, it is better to postpone the heavy workout for the next day and organize your training program so that the heavy training occurs on days when you are well-rested and in good spirits. In any case, for a tired body, such training will not only be ineffective, but will also cause harm - it will overload the nervous system into a state of overtraining and fatigue.

Hormonal secretion

The first tangible signs of the influence of sleep on the body appear at the hormonal level. Hormonal growth increases several times after a good night's rest. Since growth hormones are closely related to the process of muscle formation, you have an excellent opportunity to influence this process.

According to recent research published in Growth Hormone & IGF Research, it has been found that women produce growth hormone in small quantities throughout the day. In men, however, growth rates are much higher - and everything is connected with the process of sleep, especially deep sleep. Those people who sleep little, and therefore spend a scant amount of time in the deep sleep stage, experience a decrease in the production of growth hormone. Consequently, muscle mass is built poorly. A person’s healthy sleep affects not only health, but also the psyche.

In addition to the above, people who experience sleep deprivation experience an increase in cortisol levels in the evening. And cortisol is a hormone that actively inhibits muscle growth. Instead of growing new tissue, the body turns on processes that break down existing muscle tissue in search of the energy the body needs. In other words, you personally prevent the body from recovering in order to start the next workout in proper condition. This is why finding the optimal time to sleep is extremely important.

Muscle Factory

The process of building and restoring muscle tissue that occurs during sleep once again confirms the hypothesis about the relationship between sports and recreation. Every time you lift weights in the gym, your muscles are filled with microtrauma. After which the body begins to patch them up and build new tissue layers. That's why - after some time, you notice that the muscles have grown. Now you understand that excessive stress and lack of rest is not just a step, it is a leap back in the development of the body.

During sleep, the immune system continues to work - the damage caused to the body during the day is restored (there is a total restoration, and not just “repair” of muscle cells). The rest time taken from the body will be almost proportional to the possible growth of muscle mass. During the next workout, you will not only not repeat the result, but will also worsen it due to fatigue.

Metabolism

If you want to build muscle mass without adding fat, or want to lose excess fat without affecting the muscle tissue you already have, then you need to pay close attention to your metabolism. And for this you need to consume enough carbohydrates, as well as maintain a balanced diet. A person’s healthy sleep, as you can see, will not tolerate being ignored, and the body will immediately report a lack of sleep by deteriorating well-being.

Unfortunately, during sleep, all processes in the body are suspended. Blood sugar levels are not even regulated. Therefore, it is important to maintain a healthy lifestyle and eat right.

https://youtu.be/bwLsy5UwG54

What processes does the body initiate while we sleep?

While we sleep, our brain, nervous system and sensory organs do not turn off and do not even slow down their work; they move from one mode of operation to another. In fact, sleep is the time when hormonal activity in your system is at its peak; approximately 80-90% of somatotropin (growth hormone), as well as other important hormones, including anabolic ones, work in full force during sleep. Therefore, it is while you sleep that protein is synthesized and your muscle tissue is built, as well as the tissue of your organs - the cells of which are renewed. Particularly active during your sleep are the cells of the immune system - T-lymphocytes, which ensure that the entire system is well protected.

Who is the fullbody recommended for?

Working on all muscle groups in one workout is useful not only for beginners. The specificity of the work allows you to increase the metabolic rate. This brings with it a number of advantages.

https://youtu.be/BsM32tZhhro

First, more calories are burned, which leads to weight loss.

Secondly, the execution technique improves, thanks to which work in the gym brings better results and the athlete will sooner be able to move on to more intense types of exercise.

Thirdly, the athlete’s body develops faster and more evenly, due to the fact that all muscles have time to recover and do not remain idle for several days.

For girls, the fullbody training program becomes an excellent opportunity to lose excess weight, strengthen muscles, and not spend a lot of effort on drawing up a plan for each visit to the gym.

If an athlete, for some reason, was forced to quit the gym, the muscles can be restored to their previous characteristics in the first stages with a fullbody training program.

Sleep includes several stages in the seed.

slow sleep

consists of four stages:

• Sleep stage number 1: dozing, thoughts fill your subconscious.
• Sleep stage number 2: relatively shallow sleep, at this moment the person is quite easy to wake up, his eyes are motionless.
• Sleep stage number 3: Delta Sleep.
  A fairly slow but sound sleep, during which your system is activated and the release of hormones into the blood and restoration of the body begins.
• Sleep stage number 4: Delta Sleep.
  This is the deepest period of your sleep, it is difficult to wake a person, at this moment dreams are seen as clearly as possible, the person is not aware of his personality. This is the most important stage for strengthening neuronal connections (conscious memories).

But there is another, separate stage of sleep called REM sleep.

This is the stage when a person’s awakening occurs gradually. It follows the last, fourth stage of slow-wave sleep. In REM sleep, your brain is almost as active as if you were awake, but your muscles are still relaxed and have not yet turned on or become toned.

Do you need a nap during the day?

The most significant stages of sleep, especially for a person involved in sports, are the third and fourth stages. During the day, your body’s ability to enter these stages of sleep is significantly limited, since during the day, the pineal gland produces significantly less melatonin, the sleep hormone, than at night.

Sleeping during the day is recommended for those athletes who experience significant stress during training. In this case, you should sleep for an hour or more during the day - this will help partially restore your nervous system. However, the main processes of recovery of your system occur during the main thing - night sleep. At night, the body receives maximum benefits.

Benefits of the program

Unlike the popular split, the fullbody program for beginners is recognized as the most effective. It is based on working out all major muscle groups in one session.

Modern trainers choose a standard three-day split for their players, during which they need to perform one basic movement and several additional ones.

But studies have proven that when performing several exercises on different large muscle groups, an athlete who does not have strong muscles and refined technique shows great results.

Split is useful for experienced athletes who work with heavy weights and therefore need more time to recover.

Beginners have small muscle fibers and recover much faster, so they can train with a full body mass program several times a week.

More basic exercises promote faster progress.

In addition, this approach allows you to better master the exercise technique. The athlete begins to perform them more often, and the breaks become shorter. This is a great way to prepare for the transition to a more complex type of training.

Factors that interfere with sleep. Why can't you sleep? How to sleep?

How many times per week to train for weight?

If your main goal is to gain mass, you will need to do primarily strength training. It is advisable to use this type of training as muscle pumping. It consists of a large number of sets with a large number of repetitions.

In total, the optimal frequency of training for weight will be 3-4 times a week. Muscles need rest, so if you trained your legs on Monday, you shouldn’t return to them earlier than Thursday. If you train the same muscle over and over again, this will undoubtedly lead to overtraining.

Igor Voitenko gives good advice on adjusting the frequency of training to suit you. This could be 1 or 2 workouts per week per muscle group, depending on your current physical characteristics and general stress.

There are 2 things that Igor considers common to everyone:

• If your muscle group hurts, then you don’t train it. It is necessary to give her good rest and time to recover.
• Train a muscle group at least once a week. Optimal hypertrophy can be achieved by training a muscle group 2 times a week.

The stress factor is very important. The number of workouts per week will depend on your workload and physical condition. There is no need to look for the ideal amount of training; you should adjust the training program to your own capabilities, workload and physical condition.

Try different programs on yourself, experiment, pay attention to how you feel, each video is just one perspective out of many possible ones.

We recommend using the free Welltory app on a regular basis to determine how you are feeling and adjust your training process based on HRV (heart rate variability) data.

5 tips from Bodymaster on how to improve your training results:

1. Eat properly. Proper food gives us the necessary energy, a lot of fatty and junk food leads to heaviness and weakness.
2. Get enough sleep. Maintaining a sleep schedule is important because it affects your energy during the day. The more energy, the better the training will be.
3. Don't get overloaded. Stressing the body will lead to longer muscle recovery. Meditate with the Headspace app for quick recovery or stretch with a massage roller. Any method will do, the main thing is not to leave this overload uncontrolled.
4. Record your results. This can be done using any diary application or training calendar in your personal account. Enjoy every new repetition and progress in the exercise!
5. Increase the weight/reps/sets gradually from week to week. This will speed up your progress and give you the motivation not to miss a new workout.
6. Read the right books on healthy lifestyle, training and nutrition and watch channels on Youtube. Many of them will open you up to a whole world of incredibly interesting sports and work on yourself.
7. Don't miss training, come to the gym and sports ground. Reduce the amount of work and intensity, let your body adjust to the desired level. Every small victory like this will strengthen your discipline and maintain your training plan.

To get the desired result with maximum comfort and without much stress for the body, read reviews of applications and choose the best for yourself, select individual training programs for every taste, get motivated every day, and, most importantly, train with pleasure!