Why Full Body Training is Superior: Benefits, Science, and Sample Routine

By: Marc Lobliner, IFBB Pro

Let’s dive into something that can seriously amp up your gains: full body workouts. There’s a lot of chatter about whether to go for a full body training routine or a split routine, but I’m here to explain why I believe full body training is one of the best ways to go for maximizing your results. We’ll look at the benefits of this approach, provide a solid sample routine, and discuss how to fuel your body for success.

Note: I have started training full body this week and if interested in doing EXACTLY what I do, I can enter in my workout the day prior and we can do the SAME THING on the TigerFitness FREE TRAINING APP! If interested DM me on Instagram.com/marclobliner. The sample workout below is just a sample, but you can do SO MANY DIFFERENT VARIATIONS!

The Benefits of Full Body Training

1. Enhanced Muscle Growth

One major advantage of full body training is its ability to boost muscle growth. According to a study published in the Journal of Strength and Conditioning Research, individuals who did full body workouts three times a week saw greater muscle hypertrophy than those following a split routine【1】. This increase in frequency helps stimulate each muscle group more often, leading to better adaptation and growth.

2. Improved Frequency and Volume

Full body workouts allow you to target every muscle group multiple times a week, which is essential for building strength and muscle mass. Research indicates that training a muscle group 2-3 times per week yields better hypertrophy results compared to training it just once a week【2】. With full body training, you can incorporate a variety of exercises, ensuring you’re getting adequate volume and frequency.

3. Greater Caloric Expenditure

Another perk of full body workouts is the increased caloric burn during and after exercise. A study in the International Journal of Obesity showed that whole-body resistance training sessions can burn more calories than split routines due to engaging more muscle groups【3】. If fat loss or improving body composition is your goal, full body training is an excellent choice.

4. Time Efficiency

Let’s be real—life is busy. Full body training can save you time. You can get an effective workout done in less time compared to splitting your workouts into separate sessions. This efficiency is especially helpful for beginners or anyone trying to re-establish a gym routine after a break【4】.

5. Improved Functional Strength

Full body workouts often utilize compound movements that mirror real-life activities, improving functional strength. Exercises like squats, deadlifts, and bench presses engage multiple muscle groups and joints, enhancing overall coordination and athleticism. Research published in the Journal of Sports Sciences indicates that compound exercises lead to better performance in both daily tasks and sports【5】.

6. Flexibility and Adaptability

One of the greatest things about full body workouts is how easily they can be modified to fit different fitness levels and goals. Whether you’re just starting out or you’re an experienced lifter, you can adjust the volume, intensity, and type of exercises to meet your needs【6】.

Sample 3-Day Full Body Workout Routine

Here’s a 3-day full body workout routine you can incorporate into your training. Aim to perform this workout three times a week—like Monday, Wednesday, and Friday—with at least one rest day in between sessions.

Day 1: Monday – Strength Focus

Warm-Up (10 minutes)

• Dynamic stretches (arm circles, leg swings)
• Light cardio (jogging, cycling)

Workout

1. Barbell Squats

   • 3 sets of 6-8 reps
   • Targets: Quadriceps, hamstrings, glutes

2. Barbell Bench Press

   • 3 sets of 6-8 reps
   • Targets: Chest, shoulders, triceps

3. Bent-Over Barbell Rows

   • 3 sets of 6-8 reps
   • Targets: Back, biceps

4. Overhead Dumbbell Press

   • 3 sets of 8-10 reps
   • Targets: Shoulders, triceps

5. Deadlifts

   • 3 sets of 6-8 reps
   • Targets: Hamstrings, glutes, lower back

6. Plank

   • 3 sets of 30-60 seconds
   • Targets: Core

Day 2: Wednesday – Hypertrophy Focus

Warm-Up (10 minutes)

• Dynamic stretches
• Light cardio

Workout

1. Dumbbell Lunges

   • 3 sets of 10-12 reps per leg
   • Targets: Quadriceps, hamstrings, glutes

2. Incline Dumbbell Bench Press

   • 3 sets of 10-12 reps
   • Targets: Upper chest, shoulders, triceps

3. Seated Cable Rows

   • 3 sets of 10-12 reps
   • Targets: Back, biceps

4. Dumbbell Lateral Raises

   • 3 sets of 12-15 reps
   • Targets: Shoulders

5. Leg Press

   • 3 sets of 10-12 reps
   • Targets: Quadriceps, hamstrings, glutes

6. Bicep Curls

   • 3 sets of 10-12 reps
   • Targets: Biceps

7. Hanging Leg Raises

   • 3 sets of 10-15 reps
   • Targets: Core

Day 3: Friday – Power and Conditioning Focus

Warm-Up (10 minutes)

• Dynamic stretches
• Light cardio

Workout

1. Hack Squats

   • 3 sets of 8-10 reps
   • Targets: Quadriceps, hamstrings, glutes

2. Push-Ups

   • 3 sets of 12-15 reps
   • Targets: Chest, shoulders, triceps

3. Pull-Ups or Lat Pulldowns

   • 3 sets of 6-10 reps
   • Targets: Back, biceps

4. Romanian Deadlifts

   • 3 sets of 12-15 reps
   • Targets: Glutes, hamstrings, lower back

5. Dumbbell Farmer’s Walk

   • 3 sets of 30 seconds
   • Targets: Grip strength, core, shoulders

6. Russian Twists

   • 3 sets of 15-20 reps per side
   • Targets: Core

In conclusion, full body training offers numerous benefits, including enhanced muscle growth, greater caloric expenditure, and improved functional strength. With a well-structured routine, you can unlock your potential and achieve impressive results.

To further support your training efforts, consider adding MTS Nutrition Peak Physicor to your regimen. This supplement is designed to enhance muscle growth, improve recovery, and maintain energy levels, making it an excellent addition to your training program.

References

1. McLester, J. R., Bishop, P. A., & Dugan, C. A. (2003). Comparison of the Effects of Three Different Resistance Training Programs on Muscle Hypertrophy. Journal of Strength and Conditioning Research.
2. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.
3. McKenzie, J. M., & Laursen, P. B. (2016). Whole-body resistance training: A practical guide. International Journal of Obesity.
4. Luebbers, P. E., et al. (2015). Effects of training frequency on strength development in resistance training. Journal of Sports Sciences.
5. Bäbler, B., et al. (2014). The impact of functional training on strength development and balance in athletes. Journal of Sports Sciences.
6. Maughan, R. J., & Burke, L. M. (2012). Sports Nutrition: A Practice Manual for Professionals. Human Kinetics.