Best Full Body Workout For Muscular Development



Our Summary And Answer:


Full workouts are very beneficial for muscular development. By working all the muscles in your body during each session, you can achieve a more balanced look. The key is to use exercises that allow you to move the heavy weight with proper form. You can do exercises like the squat, deadlift, bench press, and pull-up to work your entire body. If you focus on following these exercises with the right form each time you train, then you will achieve maximum muscle growth.


Do you want to develop muscle mass? If so, you need to include a full-body workout in your routine. This type of workout will work all of the muscles in your body, which is the best way to achieve optimum results. In this blog post, I will discuss the benefits of full-body workouts and provide a sample routine that you can use. So, if you’re ready to start building muscle mass, keep reading!


What Is A Full Body Workout?

A full-body workout is a type of resistance training routine that targets all of the major muscle groups in your body. The reason this type of workout is so effective is that it allows you to stress each muscle group multiple times during one session. This will maximize calorie burn and increase the number of calories your body burns at rest for up to 48 hours afterward.


Additionally, a full-body workout is an excellent way to improve your overall strength and athleticism. When you train all of your muscle groups together, you can move more weight and perform more complex exercises. This will help you achieve better results in a shorter amount of time.


How does it work?

A full-body workout is typically performed by doing a combination of exercises that work the entire body. The exercises can be done in any order, but there are some general guidelines you can follow. The best way to start a full-body workout is with a few compound exercises that work multiple muscle groups. For example, you could start with a squat, bench press, or deadlift. After you perform one or two compound exercises, move on to isolation exercises that target individual muscles.


The Advantages Of Full Body Workouts

There are several reasons why you should include a full-body workout in your exercise routine. Here are just a few:


#1 - You will build muscle faster.

The first thing when it comes to building muscle is that you must strength train. When you strength train, your body releases the human growth hormone (HGH) and testosterone, which will promote a faster rate of muscular development. Full-body workouts allow you to strengthen all of your muscles, thus increasing your HGH and testosterone levels. This combination is the fastest path to building mass.


#2 - You will burn more calories.

Not only will you burn more calories during your workout, but you will also continue to burn calories for up to 48 hours afterward. This is because a full-body workout stresses all of the major muscle groups simultaneously. When these muscles are activated, they require energy (calories) to function. So, the more muscles you work, the more calories you burn.


#3 - You will improve your strength and athleticism.

As I already mentioned, a full-body workout increases your overall fitness level. When you train all of your major muscle groups at once, it forces them to adapt and become stronger. This type of training provides an excellent cardiovascular workout that will help you push more weight and perform complex movements.


#4 - You will work out less.

If you’re like most people, the amount of time you have to work out is limited. Since a full-body workout trains all muscle groups in one session, it allows you to shorten your exercise routine and get more done in a shorter amount of time.


#5 - You won't overtrain.

When you work out your entire body in one session, there is less risk of overtraining specific muscles. When you perform an upper/lower split routine, for example, certain muscle groups will be worked more than others since you train all of them separately. If you always focus on the same muscle groups first, they will eventually stop responding. A full-body workout eliminates this problem and ensures that all of your muscle groups receive an equal amount of stimulation.


#6 - Improve Cardiovascular Fitness

In a full-body workout, you use multiple muscles at the same time. The reason this is beneficial for cardiovascular fitness is that your heart rate increases more rapidly to compensate for the additional energy demands. This not only improves aerobic endurance but also fat metabolism throughout a workout.


#7 - Decrease Risk Of Injury In Other Areas

If you have a pre-existing injury in a specific area, it may be wise to perform a full-body workout. For example, if you can’t work your lower back because of pain, doing an upper/lower split routine will only aggravate the problem further. In this case, performing total-body workouts will allow you to strengthen other muscle groups and provide enough fitness stimulus without aggravating the injury.


#8 - Better Endurance

When you work all of your muscle groups simultaneously, it helps improve muscular endurance. This occurs because the muscles adapt to repeated bouts of exercise and can better handle a sustained workload.


#9 - You can use heavyweights.

Since you are performing multiple exercises in each workout, you should be able to move some pretty substantial loads. If your bench press max is 315 pounds, for example, hitting that weight three times would not only look impressive but also make you stronger over time.


#10 - You can progress more quickly.

Since a full-body workout trains all of your muscle groups, you will see results (muscular development) more quickly than if you were to focus on individual body parts. This is because all of the muscles are working together and adapting as a unit.


#11 - You can train your entire body more frequently.

Since a full-body workout is taxing on the central nervous system, there is a higher risk of overtraining if you do it three days per week. However, with a lower/upper/lower training split, you could potentially increase strength and size by working out each muscle group just once every 5-7 days.


Why You Should Focus More On Compound Exercises?

Now that you know all the benefits of a full-body workout, it’s time to learn more about compound exercises. As the name implies, these are exercises that involve multiple muscle groups working together. For example, the squat is a compound exercise because it involves the muscles in your thighs, hips, and buttocks.


The reason compound exercises are so important is because they allow you to use more weight and overload the involved muscles. In addition, these types of movements will strengthen the joints and stimulate a greater release of growth-inducing hormones in your body.


Let’s go over the benefits of compound exercises in more detail.


#1 - You will burn more calories.

Since compound exercises require more energy and work for more muscle groups, you will burn more calories while performing them. This is beneficial because the more calories you burn, the easier it is to lose weight or maintain your current weight.


#2 - You will build more muscle mass.

As mentioned earlier, compound exercises allow you to overload your muscles. Because you can use more weight, this will help to activate as many muscle fibers as possible and stimulate maximum growth.


#3 - You can easily track your progress.

There’s no secret that the key element to any successful fitness or bodybuilding program is progression. As long as show yourself that you can lift a heavier weight or do more reps each time you perform a compound exercise, you know that your muscles are growing.


#4 - They are more efficient.

Since compound exercises work for multiple muscle groups at once, you will save time by including them in your routine. Rather than performing multiple exercises that target individual muscles, you can do one or two compound exercises and achieve the same results.


#5 - They improve your coordination and balance.

Performing compound exercises will improve your overall strength, stability, and coordination. This is important because it will help you to perform other movements more efficiently, which will further increase muscle stimulation.


#6 - You can reach a greater variety of muscle fibers by using a mixture of compound exercises.

Since there are so many different compound exercises to choose from, you can target a variety of muscle fibers with just a few movements. This is important because it helps to ensure that all the muscles in your body are adequately stimulated for maximum growth.


#7 - They allow you to remain in an ideal position for injury prevention.

Since compound exercises require many muscles to work together, they allow your body to strengthen its natural coordination. The end result is a physique that is more balanced and capable of performing other movements without increased risk of injury.


#8 - You can train your whole body with just a few exercises.

Some compound exercises are indeed used mainly to target specific muscles, but they can generally be categorized as the upper body or lower body movements. That means if you work your way up from smaller muscles toward larger ones, you will be able to cover all of them with just a few lifts.


The Best Full Body Routine For Fast Muscle Gains

Now let’s go over a full-body workout plan that will help you to build muscle mass quickly. The number of times per week that you will train is dependent upon how many days a week you can go to the gym. The ideal situation is when you have one day where your muscles are completely recovered from training, but this isn’t always possible. As a general rule, you want to train about three times a week for maximum muscle gains.


When training only three days per week, there is no need to split your routine into body part splits or upper and lower body workouts. If you follow these exercises, you will hit every muscle in your body.


#1 - Barbell Bench Press

The barbell bench press is one of the best exercises for overall chest development. It’s a compound exercise that involves several muscle groups, including the pectorals, deltoids, and triceps. When doing the bench press, make sure to use a weight that allows you to complete 8-10 reps per set.


#2 - Deadlift

The deadlift is a compound movement that works the entire body but places a heavy emphasis on the posterior chain (hamstrings, glutes, lower back). When performed with proper technique, it can also improve your balance.


#3 - Bent Over Row

One of the most effective exercises for overall back development is the bent-over row. It’s a compound exercise that builds muscle mass in the upper and lower back while strengthening the biceps and forearms. The key to building a back that looks amazing is to focus on using exercises that allow you to move heavyweight with proper form.


#4 - Pull-Up

This compound exercise works the upper body, but it does so in a way that allows for maximal muscle hypertrophy because you can move a fairly heavy load. The pull-up targets the lats, biceps, and posterior chain.


#5 - Squat

The squat is one of the most effective exercises for overall leg development. Not only does it target the quadriceps and hamstrings, but it also helps to build core strength. When performing squats, make sure to use a weight that allows you to complete 10-12 reps per set.


#6 - Overhead Press

The overhead press is a compound exercise that targets the deltoids and triceps. It’s important to use a weight that allows you to complete 8-10 reps per set in order to maximize muscle growth.


#7 - Barbell Shrug

The barbell shrug targets the traps, which are often neglected when training for muscle mass. It can help to improve upper body posture because it strengthens your trapezius muscles.


#8 - Calf Raise

The calf raise is an isolation exercise that targets the calves. It can be done with either free weights or a machine. When doing calf raises, make sure to use a weight that allows you to complete 15-20 reps per set.


#9 - Seated Dip

The seated dip targets the triceps and is a great exercise to help improve your bench press. It can be done with either free weights or a machine. When doing dips, make sure to use a weight that allows you to complete 10-12 reps per set.


#10 - Abdominal Crunch

The abdominal crunch is an isolation exercise that targets the abs. It can be done with either free weights or a machine. When doing abdominal crunches, make sure to use a weight that allows you to complete 20-25 reps per set.


At the beginning of each workout session, you should start with a compound exercise that hits several large muscle groups. This will help you to maximize muscle gains.


Final Thoughts

If you want to make the best possible gains in muscle mass, you need to train your entire body. This can be done by following a routine that includes exercises like the bench press, deadlift, bent-over row, and squat. You should also focus on using exercises that allow you to move heavyweight with proper form.


When doing this, you’ll hit every muscle group in your body and build a strong foundation of lean mass. We hope you found this article helpful. If you have any questions or comments, please feel free to leave them below.