Full body workout

Movemoreguy22
Movemoreguy22 Posts: 386 Member
in Goal: Gaining Weight and Body Building
Hi guys if i start doing full body workouts 3 or 4 times a week.. one excerises per muscle group compound movements will it be enough for growth

Replies

  • Teabythesea_
    Teabythesea_ Posts: 559 Member
    Full body routines are arguably one of the best ways to increase muscle size and strength because they allow you to hit major muscle groups more often than if one were to do a body part split. Just make sure that you're following a structured progressive lifting program and you should see results.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Maybe.

    I don't know your training history or program.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    calebpiticaru wrote: »
    I’m not a fan, I like to split push and pull days.. here is my workout plan I created.. Core lifts like squats and deadlifts are vital for big gains. Naturally boosts testosterone but no matter how you workout, if your nutrition is wrong you won’t see the results you want.

    Day1
    Deadlift
    Power clean (awkward exercise to learn but absolutely fundamental)
    Bent over barbell row
    Lat pull down
    Face pull
    Preacher curl

    Day 2
    Squat
    Bench press
    Arnold press
    Incline dumbbell bench press
    Close grip bench press
    Dips
    Skull crusher

    Oh, and I do 5 minutes of core after every workout.

    Cheers mate.... I was looking into pull and push aswell just in case full body took too long.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    calebpiticaru wrote: »
    I’m not a fan, I like to split push and pull days.. here is my workout plan I created.. Core lifts like squats and deadlifts are vital for big gains. Naturally boosts testosterone but no matter how you workout, if your nutrition is wrong you won’t see the results you want.

    Day1
    Deadlift
    Power clean (awkward exercise to learn but absolutely fundamental)
    Bent over barbell row
    Lat pull down
    Face pull
    Preacher curl

    Day 2
    Squat
    Bench press
    Arnold press
    Incline dumbbell bench press
    Close grip bench press
    Dips
    Skull crusher

    Oh, and I do 5 minutes of core after every workout.

    I was gonna do something like this...
    Push day
    Cleans x4
    Squats x4
    Bench x4
    Shoulder press x4
    Abs x4

    Pull
    Cleans x4
    Deadlift x4
    Pull ups x4
    Bent over rows x4
    Abs x4
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    It's hard to beat the Tommy Kono workout, explained in the words of American's greatest Olympic weightlifter, Tommy Kono. This is an excerpt of an interview I had with him about a dozen years ago.

    Mr. Kono: I have designed a workout that I call the Kono Plan for increasing overall muscle size and strength. It consists of barbell exercises that concentrate on large muscle groups of the body and on exercises that call into play many muscle groups at one time.

    There are 8 exercises that make up the Kono Plan. They are as follows: (1) situps - 1 to 2 sets of 15 to 25 reps - ( 2) overhead press - 2 (later 3) sets of 8 to 12 reps - (3) upright rowing - 2 (later 3) sets of 8 to 12 reps -(4) bench press - 2 (later 3) sets of 8 to 12 reps -(5) bent over rowing - 2 (later 3) sets of 8 to 12 reps -(6) squats - 2 (gradually work up to 4) sets of 8 to 12 reps - (7) breathing pullover - alternate with squat exercise for 12 to 15 reps - (8) deadlift - 2 sets of 8 to 12 reps.

    This program is for a 3 days a week training frequency such as Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. Additional details of my Kono Plan are included in my book, "Weightlifting, Olympic Style".
  • HookGripDeadlifts
    HookGripDeadlifts Posts: 30 Member
    Heavy compounds with progressive overload while in a caloric surplus is the quickest way to gain mass and strength as a new lifter.

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