1/4 Hour Neuro #53: “Optimizing Full Body Workouts”

Introduction: Is Full Body Training Optimal?

Welcome to this episode of the ¼ Hour Neuro, where we tackle a common question from our community: is it possible to train both the upper and lower body in the same strength training session? This question, often posed without specifying the context (athlete, bodybuilding, powerlifting), opens up a wide range of reflections.

The short answer is yes, it is entirely possible to conduct Full Body sessions. However, the optimization of these sessions depends on numerous factors such as training frequency, personal goals, and individual backgrounds. Our aim is to provide you with a more informed perspective by integrating neuroscientific principles into training.

The Neuro-Centered Approach to Training

In the field of applied neuroscience to training, we identify two main phases. The first is re-athletization, which aims to target individual deficiencies and specific sensory issues. This is a personalized phase where we work on sensory "dismatches."

The second phase is pure training, where the goal is to optimize physical qualities while considering the most relevant sensory inputs for the sport practiced. It is no longer just about individualizing training but making it more effective by improving the brain's processing of sensory information.

Re-athletization: Working on Unilateral and Specific Patterns

During the re-athletization phase, it is common to make specific choices regarding bodywork. For instance, depending on lateral transfer issues in the brain or cerebellum, one might need to work unilaterally, meaning one side of the body at a time (left or right).

Depending on whether the issue is above or below T6 (a thoracic vertebra), we can target flexion movements (with adduction and internal rotation) or extension movements (with abduction and external rotation). This allows, even in Full Body sessions, to choose exercises oriented towards flexion for the lower body and extension for the upper body, thereby meeting the person's specific needs.

Prioritizing Goals: Energetic or Neuro?

The key to optimizing a session, whether Full Body or not, lies in prioritization. It is essential to define whether the session's goal is more "energetic" (such as in the case of weight loss with protocols like GBC that stimulate extreme antagonism for increased caloric expenditure) or more "neuro."

If the goal is neuro, the alignment between exercises and the individual's neurological characteristics is crucial. This may involve working on specific patterns, such as the right quadriceps with the back straight, or extensors on both sides, depending on spinal junctions and brain patterns (cerebellum).

Planning and Adaptability of Sessions

Training planning can be structured over different time scales: short term (one week), medium, or long term (several months). For example, certain days can be dedicated to neuro-re-athletization and others to a more energetic intensity.

In the long term, an initial cycle could focus on neuro foundations, followed by a physical development cycle with more volume and intensity. Adaptability is crucial; a bodybuilder will not have the same planning as a multidisciplinary athlete. It is necessary to consider not only the upper and lower body but also the left and right sides, or even the four quadrants of the body, for a complete and personalized approach.

Neuro Optimization: Beyond the Motor

It is important to remember that a neuro deficit will inevitably lead to a motor deficit. Re-athletization does not replace traditional strength training but optimizes it. It is not about neglecting usual exercises but enhancing them with neuroscientific tools to maximize results.

Experts like Stéphane Cazeaux emphasize the importance of taking the time to work on strength ratios and balance to build a solid foundation before embarking on an intensive training cycle. This approach aims to broaden the base of the training pyramid to reach higher peaks. The idea is not to be a mere "technician" applying learned protocols by heart, but an "actor" using a diverse toolkit and validating choices through concrete field tests. This allows for an objective selection of exercises and ensures that one is on the right track.

Conclusion: Full Body is Possible, If Personalized

In summary, Full Body training is a viable and effective option, provided it incorporates deep reflection on goals, individual needs, and neuroscientific aspects. This involves an approach where one can work very specifically on right-left differences, up-down, flexion-extension, targeting reflexive stability rather than cortical voluntary control. It is an approach that requires a fine understanding of brain function to objectify each exercise choice and thus optimize performance.

Questions and Clarifications

For your upcoming questions, feel free to be as specific as possible. Whether related to powerlifting, bodybuilding, or a more neuro-focused approach, more details will enable us to offer you an even more tailored and relevant response. See you soon!