Introduction

Start a conversation in the gym or on an Internet forum about whether full-body workouts are better than training splits and you are sure to start a huge debate with die-hard proponents on each side of the argument.

So which is better? The truth is neither training style is necessarily better than the other. Whether full-body workouts should be used is specific to each individual's personal response to that training style. For some people, full-body workouts are the best option leading to big increases in size and strength for its users, while others respond better to split training programs.

One should experiment with both training techniques to determine which training style their body best responds to. Knowing which training style works best for you will give you better results faster!

What Is The Best Full-Body Workout For Muscle Gain? Be Specific.

The best full-body workout program for muscle gain will use mostly compound exercises because they work many muscles at once and give the most "bang for the buck."

On this program, you will workout 3 times per week with one days rest between each workout. The rep schemes in this program will be kept between a total volume of 24-50 per exercise (volume = sets X reps). A total volume of 24-50 is great for both increasing strength and promoting hypertrophy.

A different rep scheme will be used each workout of the week. Rest periods between sets should be kept between 1-and-2 minutes. Higher rep schemes will have slightly longer rest periods and lower rep schemes will have less rest time between sets.

Try to avoid training to failure while working out on full-body programs because training to failure will require more recovery time. One should strive to increase weights lifted or reps performed each week to continue seeing progression.

Each workout will contain one exercise per major muscle group and two isolation exercises of your choice. One compound exercise should be chosen to work the lower body muscles, upper body pushing muscles and upper body pulling exercises. There should also be one shoulder exercise.

"One Should Strive To Increase Weights Lifted Or Reps Performed Each Week To Continue Seeing Progression. "

Because the abdominals, calves, triceps and biceps will get worked in the big compound exercises you choose, they do not need to be directly stimulated each day. Each workout chose two of these smaller muscles and perform one exercise for each of the 2 you selected.

Choose one exercise for each of the groups below for each workout (the below exercises are suggestions only and you are not limited to just these movements):

Compound Upper Body Push

• Bench Press (Barbell or Dumbbell)
• Incline Bench Press (Barbell or Dumbbell)
• Decline Bench Press (Barbell or Dumbbell)
• Dips
• Pushups

Compound Upper Body Pulling

• Pullups
• Chin-ups
• Lat Pulldowns
• Bent Over Rows
• Cable Rows
• Other Row Variations

Compound Lower Body

• Squats
• Front Squats
• Hack Squats
• Deadlifts
• Straight Leg Deadlifts
• Romanian Deadlifts
• Lunges
• Step Ups

Shoulder Exercise

• Military Press
• Push Press
• Upright Rows
• Lateral Raises
• External Rotations
• Power Cleans
• Shrugs

One Isolation Exercise For 2 Muscles Of Your Choice

• Biceps
• Triceps
• Abs
• Calves

Have You Ever Used A Full-Body Workout Routine? If So, How Were The Results?

I've used full-body workout routines not only when I started training but the majority of the time I've spent in the gym. I've found full-body routines delivered both my greatest strength and mass results in the shortest period of time when following a 50-second TUT protocol with moderate-heavy weight.

My results transformed my body from that of a chubby weakling to a formidable frame which I'm proud to have chiseled. I highly recommend full-body routines to anybody from beginners to the experienced since I believe everyone can benefit.