Weider routine or full body routine: how are they different?

They are two very different ways of doing a workout in the gym but they pursue the same goal: increase strength and muscle development. Discover the differences between a Weider Routine and a Full Body Routine to know which one suits you at all times.

They have in common that the two are strength routines, but little else. Although at first glance they may seem similar, the training plan for a Weider Routine and a Full Body is absolutely different, whether we look at the type of exercises that are performed, as well as the number of weekly sessions involved. Also the results that are obtained in each type of training routine are different and, depending on your objectives and your general condition, you should choose one routine or another.

How do you work on a Weider Routine? And in a Full Body?

The working method is what makes the difference between a Weider Routine and a Full Body. Knowing it, you will know the pros and cons of each of these routines.

1. Muscle groups

It is the crux of the matter and what makes these two ways of exercising strength diametrically different. In a Weider routine, a single muscle group, maximum two, is worked intensely per session. It is, therefore, a partial routine, while, in a Full Body session, you train the muscles of the body as a whole: trunk, upper body and lower body. It is a global routine.

2. Type of exercises

A Full body workout involves multi-joint exercises, in which different muscles participate at the same time when performing each movement. Squats, deadlifts, lunges, rowing, bench presses, arm and leg extensions, birds … are just some of those that are not lacking in this complete strength session in which it is not intended to work a muscle individually.

Instead, a Weider workout focuses on a specific group per session. You can, for example, work only the upper body, or if you prefer, exercise only arms or only pectorals with exercises such as: dumbbell opening, bicep curl, bench press, parallel dips, and push-ups, military press…

3. Frequency of sessions

It is the third major difference between a Weider Routine and a Full body Routine. Remember that to grow and gain strength , muscles need rest and a minimum recovery time. Experts advise dividing the Weider routine into three weekly sessions, each one working a different muscle group. An example could be: Monday, upper body; Wednesday core; Friday, legs.

In this way, at the end of the week, you will have trained your whole body, but in a divided way and respecting the rest times, since these are high intensity sessions that focus on a single muscle group, which, after such an effort, requires a good rest . On the other hand, in a Full Body workout , this effort is distributed throughout the entire musculature, so the recovery time may be shorter. 4 or 5 weekly sessions are perfectly possible, always taking into account your fitness and training level.

What is better a Weider or Full body Routine?

Knowing how to work in each type of training, you can decide if you are more interested in one routine or another. Each has its advantages and disadvantages. In general, most trainers opt for Full body routines to do a more complete exercise and achieve a harmonious development of the musculature as a whole, although, when for some reason it is interesting to focus the effort on a specific muscle or group, the Weider routine it is perfect to obtain excellent results in a short time.

A good idea may be to include both types of routines in the annual training plan, alternating them as your goals vary and also including the torso-leg routines, which are an intermediate step or a “mix” of the two.