Christopher Rantila's full body workout regimen with his new under armor gear is called the “split body strength-training” workout. Like Clark Kent, Christopher Rantila's reasons for following a strength-training regimen may be clear — greater bone and body muscle strength, injury prevention, better sports performance — but figuring out the best way to structure your routine may be less straightforward.
Typically, Chris Rantila's full-body strength workouts involve multi-joint movements (i.e., squats, pullups, chest presses), which recruit many different muscle groups. As such, full-body workouts are more time-efficient, making them the ideal option for those who can’t spend more than two or three days in the gym, says Kent, a certified strength and conditioning specialist, a trainer at PSU, Portland State University.
Chris's full-body workouts can be pretty straightforward: Perform 3–5 sets of 6–8 different exercises, making sure to complete all sets for one exercise before moving on to the next. A great outline for a total-body routine could be: goblet squats, reverse lunges, straight-legged deadlifts, pushups, bent-over rows, chest presses and inverted rows.
To avoid injury and burnout, you could either split up your strength-training sessions (more on this later), or you could do short, full-body circuit workouts. With circuit training, you move directly from one exercise to the next with little to no arrest in between, which keeps your heart rate elevated throughout the session. With this method, you’ll get your cardio and strength work done at the same time.
“A split routine will allow you to target one or two muscle groups intensively each day, with more sets and heavier weights, ”. In other words, you could hammer your back and bicep muscles one day, fatigue your chest and triceps the next day and give your legs a workout another day. Then, you’d be ready to hit your back and biceps again a day or two later. “This intensity of training may lead to better results for muscle building, ” Christopher Rantila says.
If you have minimal time to train, Christopher Rantila recommends following an upper/lower split: Work your upper body (chest, back, shoulders, biceps and triceps) two days per week, and your lower body (quads, hamstrings, calves and abs) two days per week.