A 4-Day FBW Regimen. Strictly for the Advanced!

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Concept of Comprehensive Body Training

Comprehensive Body Training (FBW) is a form of physical activity aimed at engaging most muscles in our body, yet it's merely a method of organizing exercise, not a training program. Why? Because a training program comprises diverse elements, the most significant of which are the selection of exercises and training parameters.

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Training Session A

1. Squats with a weight on the back 4 × 3, 4 0 1 0, over 85% CM, 150 seconds. 2. Good morning 4 × 12, 4 0 0, 120 seconds. 3. Pull-ups 5 × 8, 2 0 1 0, 120 seconds. 4. Bench press 4 × 4, 3 1 1 0, 120 seconds.

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Training B

1. Goblet squat 3 × 10, 2 0 1 0, 120 seconds. 2. Raising the hips 3 × 15, 3 0 1 0, 90 seconds. 3. Pulling the line while seated 4 × 8, 3 0 1 0, 90 seconds. 4. Knees-supported push-ups 3 × 12, 2 0 1 0, 90 seconds. As we can observe, training A is composed of challenging complex exercises situated in the realm of high intensity or high volume. Training B is a complex training consisting of regressions of the main exercises (simpler version) in the low-volume range. Obviously, these training forms can only be designated as FBW due to the organization of exercises, but they differ diametrically.

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Advanced FBW mass training course

The main component of a training program aimed at increasing body mass and muscle mass is not necessarily the training itself, but rather the appropriate diet and calorie intake. If we consume too few calories, weight training can lead to poor results. However, with the optimal selection of macronutrients, we can target a training program so that we can achieve better results when we want to gain less muscle mass. Schoenfelder's scientific studies B. show a very important relationship between training volume and the resulting muscle hypertrophy. Therefore, in the case of weight training, we should be able to deliver a certain amount of weight in the amount of exercise we do after a series of exercises, but we can consider weight training as part of the regular training process at the same time.

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5 × 5 FBW – power

This is a classic and somewhat rigid set of volumes for strength training. It is worth noting that the 5 × 5 volume is not exclusively reserved for FBW training, it can be used in any plan and in most specialist exercises, especially more complex ones. The designation FBW 5 × 5 does not refer to all the components of training. Additionally, the 5 × 5 range can only refer to the volume in a few exercises and the rest of the training can be done in a different volume range. The range of 5 repetitions or less is more appropriate for strength training, so performing 5 repetitions in the range of 5 exercises may result in an overall growth. Can it be said that the FBW 5 × 5 plan is for advanced? Unfortunately, it is not possible to answer this question. It is important to carefully examine the plan in order to assess this. The 5 × 5 range in conjunction with full-body training can be geared towards increasing strength, but it does not have to.

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FBW Advanced Phase

In the introductory chapter, I highlighted that a plan should not be judged solely based on the name of the scheme or the arrangement of exercises in the weekly layout. Furthermore, the question can arise as to who the advanced individual is, as the plan is specifically aimed towards them. It is highly difficult to accurately define the qualities of such a person, however, certain factors can characterize an advanced person, such as high movement awareness, strength balance, structural balance, and solid mobility and stabilization.

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Body movement consciousness

Ability and control of the body while performing multijoint exercises. This applies to individuals who consciously control the exercise technique during squats and deadlifts, not performing these exercises randomly.

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The balance of strength

If an individual achieves twice as much strength in a lying-down press compared to a squat, we may consider them not to be advanced in their comprehensive strength training. They are only locally advanced. An advanced individual possesses balanced and proportional strength outcomes that correspond to the number of muscles involved in a given exercise.

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Mutual equilibrium of the structure

Individuals with a high training level have consistent and comprehensive development of all muscles, and their muscular tissue is comprehensive. However, if an individual has developed only the muscles located on the front part of the chest, neglecting the development of the muscles situated on the backside of our body and below the waist, we cannot consider such a person as an individual with a high training level.

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Movement and stabilization

Strength training isn't just about isolating and developing individual muscles. Strength training aims to develop motor skills, including: stability, mobility, balance, and stability. Advanced practitioners of strength training should be aware of the need to develop these skills. The matter of advancement in strength training is complex and requires detailed analysis. I often observe individuals with many deficits despite years of strength training experience. Therefore, what should one pay attention to, and what elements should be considered when creating a training plan for advanced individuals?

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Selection of physical exercises

. if there are more exercises of the highest degree of development in the training plan that require appropriate muscle coordination and movement awareness, the training program is intended for more experienced individuals. For example, the version with a high stick, high bar, is considered the main form of the approach. Its early adaptation is the TRX squat. The most demanding version is the squat with the stick above the head. If the person is experienced, we can then use the most demanding variants of the exercises in the plan.

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"Training Quantity" - one of the fundamental training variables

In strength training, quantity takes different forms, but its basic form is the number of sets performed for individual muscle groups in a week. If the total quantity reaches a value of around 20 sets, then we can presume that the plan is intended for an experienced individual. However, there is a possibility of incorrect adjustment and assigning too much training volume for an individual. A beginner can set and perform 20 sets per week for a certain muscle group, but this value will significantly surpass the number of planned sets, making it impossible for the individual to recover adequately. Therefore, quantity can be high for an experienced individual, but it should primarily be adjusted to their training level.

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Loading techniques

Progression style – a manner of arranging and performing repetitions in individual exercises. The fundamental and classic progression styles are closed ramps and constant loads. More advanced individuals may utilize contrast training, wave loading, cluster sets or rest-pause, heavy density workouts. Loading techniques allow for the optimization of nervous system engagement or the increase in the number of stimulating repetitions that we can perform during one set. Such methods are intended for individuals with appropriate awareness and progress in strength training.

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Example of an FBW training program (strength and muscle growth)

The content of the article relates to the development of two traits, namely muscle growth and strength. Strength training leads to specific adaptations in our bodies and we can focus a plan on achieving a specific trait, however, when we execute a plan aimed at increasing strength, we lead to an increase in muscle growth, and on the other hand, when the plan is targeted at muscle growth, there is also a rise in strength. Below we can present an example of an FBW plan for an advanced individual, i.e. a person who has a well-developed muscular mass, a proportionate figure, even strength ratios and is able to correctly perform all strength exercises.

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Training A

1. Deadlift 5 × 3, tempo 2 0 1 0, rest 180 seconds (> 85% 1RM). 2. Static lunges 3 × 15, tempo 3 0 1 0, rest 60 seconds. 3. Lat pulldown to chest 4 × 10, tempo 3 0 1 1, rest 90 seconds. 4. Decline barbell bench press 5 × 8, tempo 4 0 1 0, rest 90 seconds. 5. T-raise (prone lateral raises) 4 × 15, tempo 2 0 2 2, rest 60 seconds. 6. Dumbbell bicep curls with supination 4 × 12, tempo 3 0 1 1, rest 60 seconds.

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Alternative Version of Type B Training

1. Bench press 5 × 4, 2 0 1 0, 180 sec., > 85% CM2. Seated row on bench 5 × 10, 3 0 1 1, 120 sec. 3. Cuban rotations 3 × 15, 4 0 1 0, 60 sec. 4. Pelvic lift on bench 4 × 15, 3 0 1 2, 120 sec. 5. Bulgarian split squat 3 × 15, 3 0 1 0, 60 sec. 6. Row in supported position 3 × 10, 2 0 1 1, 60 sec.

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Training of Type C

1. Sitting with a barbell positioned from behind 5 × 4 times, 2 0 1 0, 180 seconds, > 85% CM2. Bending the legs in a lying position 4 × 12 times, 4 0 1 0, 120 seconds. 3. Rowing with dumbbells on an inclined bench 5 × 15 times, 2 0 1 1, 90 seconds. 4. Pressing on bars 5 × 8 times, 2 0 1 0, 120 seconds. 5. Lifting dumbbells to the sides in a sitting position 5 × 12 times, 3 0 1 0, 90 seconds. 6. Bending the elbows with a bar 5 × 8 times, 3 0 1 0, 60 seconds.

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Training D - Expanded Version

1. Pulling with additional load 6 × 3, 2 0 1 0, 120 sec. 2. Barbell pressing in a standing position 4 × 5, 2 0 1 0, 120 sec. 3. Loops on an inclined bench using dumbbells 4 × 12, 4 0 1 0, 90 sec. 4. Elbow bending with support on a downward inclined bench 4 × 15, 3 0 1 0, 60 sec. 5. Elbow stretching while standing, using a broken barbell 4 × 10, 2 0 1 0, 90 sec. 6. Ab roller on the knees 4 × 12, 2 0 2 0, 90 sec. This training program is a detailed plan that can serve as a starting point for further adjustments, especially with regard to adjusting the training volume or adding additional exercises.

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Noticing a lack of progress? Let's find a solution together!

Stagnation is an overused term in marketing, defined as a period of our workouts in which we don't see real progress. Deviating from the article's topic, I attempted to explain how we perceive stagnation. The situation is extremely complex. What do we mean by stagnation in strength training? It means: – no possibility to increase weight, – interruption of the muscle-building process, – interruption of the fat loss process, – difficulties in developing a specific muscle. It's impossible to give a definitive answer to this question, as everyone may have different goals and expectations regarding strength training. Results depend on many factors that can be divided into many elements.

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Training schedule and strength training

– size of training, – intensity of training, – selection of exercises, – technique and quality of exercises, – frequency of training, – appropriate selection of training approach based on level of progression, – GPP (general physical preparation).

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Reconstruction and Rejuvenation

– the quantity and quality of nocturnal rest, – the nature and duration of engagements, – the amount of pressure and the effects of pressure on mental health.

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The method of nutrition

– orientation of the dietary plan, – calorie delivery, – dietary habits.

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Additional Factors

Consequence, existence and quantity of substances used, mental alignment – motivation, attitude towards long-term hard work. As we observe, there are numerous fundamental factors, and that is only a fraction of them. In the case of experiencing stagnation, probably one of these factors is being overlooked or executed in a too forceful manner. Only by comparing one's own behavior with the methodology can one discover where the error lies. Its removal and adoption of appropriate behavior can bring the expected results in the form of overcoming stagnation. The discussion of the entire procedure is practically impossible, as it requires an individual approach, and the scope of considerations is material for an entire book.

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Derived findings

The following points can be inferred from this article: 1) the title of the training program does not provide a basis for assessing its effectiveness. The same label can refer to two completely different training programs for two completely different individuals with varying goals; 2) to increase muscle mass, one should manipulate the training volume on a weekly basis. The training volume will be significantly higher for advanced individuals than for beginners; 3) individuals aiming to enhance their strength should utilize a lower repetition range, particularly during multi-joint exercises, and supplement this with periods of higher repetition ranges and accessory exercises with varying repetition counts; 4) stagnation is a reaction of the body to incorrect action. Overcoming stagnation merely entails identifying and rectifying errors.