Systemic Backload

This is a more advanced version of a systemic workout to upgrade your overall conditioning and also works well for fat loss to improve body composition.

The split is half-body, meaning that you’ll train half of your muscle groups on one day and half on the other. AKA 2-day split. The volume per workout is relatively lower which allows you to recover faster and train more frequently. It is the ability to stimulate large volumes of muscle tissue frequently that has great benefit for fat loss goals.

The format of the workouts puts the smaller muscle groups at the beginning so you can focus all the energy you have left on your larger movements at the end to really push yourself. This allows you to have an overall higher intensity across all the sets since the fatigue from smaller muscle groups shouldn’t limit your output on the larger muscle groups.

The goal here is to stimulate a lot of muscle tissue and increase the density of work to create a systemic effect. These workouts will feel much different than other stimuli. Failure will be due to fatigue of your cardiovascular system and your liver’s ability to process large quantities of lactic acid rather than failure of a single muscle group due to local fatigue.