Full body workouts can build strength, muscle, power, and athleticism without requiring six days a week in the gym. In this episode, Judd explains why total body training may be one of the best workout splits for men over 40, busy adults, and anyone struggling with recovery.
If your current bodybuilding split leaves you constantly sore, run down, or unable to train consistently, switching to a full body workout routine could help you train more efficiently while maintaining muscle, strength, power, mobility, and athletic performance.
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⏱ TIMESTAMPS:
00:00:00 Why Feeling Destroyed Doesn't Mean More Muscle
00:01:02 Why Judd Wants You to Consider Total Body Training
00:02:10 How Bodybuilding Culture Created the Bro Split
00:04:15 Why Elite Athletes Use Full Body Workouts
00:06:20 Why Training Changes in Your 30s, 40s & 50s
00:08:35 Recovery, Aging & Training Frequency
00:11:05 Why Hypertrophy Shouldn't Be Your Only Goal
00:13:00 Where Power Training Fits Into Your Workout Split
00:15:00 Full Body Training 2–3 Days Per Week
00:17:00 The Push, Pull & Leg Focused Full Body Split
00:19:00 Using an 8–10 Day Training Microcycle
00:21:10 Power vs Strength vs Hypertrophy Training
00:23:10 Undulating & Block Periodization Explained
00:25:05 Conjugate Training for Full Body Workouts
00:27:00 Judd's Two-Pattern Training Protocol
00:29:15 How to Spread Weekly Training Volume
00:32:00 Why Full Body Training Improves Recovery
00:34:05 Compound Exercises & Real-World Athleticism
00:36:15 The Essential Squat, Hinge, Push & Pull Patterns
00:38:40 Horizontal vs Vertical Push & Pull Exercises
00:41:00 How Much Exercise Variety Do You Actually Need?
00:43:00 Using Isolation Exercises in Full Body Training
00:45:00 How to Vary Strength, Power & Hypertrophy Stimuli
00:47:00 Who Should Switch to Total Body Training?
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