Holistic Training for Real Diehards!

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Consider holistic training You're facing stagnation and don't know how to overcome it? You've been training for a while and have no idea for a new training program? It's a great workout for both muscle building and fat reduction. So I invite you to read the article, where I'll explain what it's about and how to incorporate it into your macrocycle!

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What is the objective of comprehensive training?

Comprehensive training involves performing three exercises for each muscle area in a series of low, medium, and high intensities. The aim is to maximize the growth of our fast (white) and slow (red) muscle fibers. In this training, we focus on both functional and isolation exercises, but we initiate with heavy sets and utilize progressive loading as the number of repetitions increases (contrary to typical mass training). Consequently, appropriate preparation for the training and the execution of 2-3 warm-up sets are essential.

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Four stages of preparation for holistic training

The training process can be divided into four stages: Stage I (warm-up) involves performing a thorough warm-up to prepare our muscles for work. To do this, it is recommended to perform 2-3 sets of basic exercises with a load of about 40-50% CM, which will allow us to prepare the joints and tendons well for exercise. Stage II (maximum effort) - we perform 1-2 sets here in the range of 5-7 repetitions with a weight of 85-95% CM. We focus mainly on white fibers through the large weight and low number of repetitions. Stage III (transition phase) - we perform 1-2 sets here in the range of slightly more repetitions than in the previous set. It is assumed that they should be 12-15, with a weight of 70-80% CM. We stimulate both red and white fibers. Stage IV (completion) - we perform 1 set here with 25 repetitions (until muscle failure) to maximally stimulate the red fibers (slow-contracting).

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What are the beneficial consequences of holism?

Exercise based on a holistic approach allows for significantly better activation of muscle fibers in conjunction with traditional strength or mass training. This results in a substantial increase in strength and progress throughout the entire period of its application and increases the amount of training.

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How to design a training of this kind?

In a comprehensive training plan, we select for large muscle groups two more complex (major) exercises and one isolated exercise, and for smaller groups one basic exercise and one isolated exercise. We plan a comprehensive training for 4-8 weeks, with each muscle group being performed once a week. In the first case, we increase the weight from training to training by about 5%. In the 8-week plan, we increase the weight by 5-10 kg or also by 5% every 2 weeks. However, I recommend using the 8-week option here because it is more optimal for muscle fiber development and guarantees constant progress, resulting in better results. Standard plan for the entire training: – Basic exercises: 2 x 15 (warm-up set) 3 x 6; 2 x 12; 1 x 25; – Other exercises: 1 x 6; 1 x 12; 1 x 25.

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Presumed cage training + triceps

Based on the guidelines above, we perform two compound exercises plus one isolation exercise for major muscle groups, and one compound exercise plus one isolation exercise for smaller muscle groups.

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Chest Routine

– Incline barbell bench press: 2 × 15 (warm-up), 3 × 6 (maximum effort), 2 × 12 (transitional phase), 1 × 25 (burnout set to failure); – Flat dumbbell bench press: 1 × 6, 1 × 12, 1 × 25; – High cable crossover flyes: 1 × 6, 1 × 12, 1 × 25.

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Triceps Routine

– Lying EZ-bar French press: 2 × 15 (warm-up), 3 × 6, 2 × 12, 1 × 25; – Cable triceps rope pushdown: 1 × 6, 1 × 12, 1 × 25.

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Summary of comprehensive training

Comprehensive training is intended for individuals who are building muscle and those who wish to decrease excess adipose tissue. It should never exceed 8 weeks. After this time, it is recommended to change the training method or exercise pattern. Training by performing series of low, medium, and high-intensity exercises optimizes the growth of our white and red fibers, leading to better outcomes. I strongly advise against beginners using this method.

Meal Plan