Best full body workout routine
Another important factor to consider is your training volume. That is the number of sets and reps you perform. Most people will find they’ll get the best results by working in the 5 – 8 rep range most of the time. This builds hard, dense muscle, and is also great for making gains in strength.
Occasionally however you could use higher reps (8 – 12) to create additional growth through sarcoplasmic hypertrophy. That is expansion of the fluid components of the muscle cells. And going down to 2 or 3 reps for a while will help build more strength. This is important as it will mean you will then be able to use more weight for the higher reps, which will result in even more gains in muscle size.
So most of the time your training should consist of around 3 – 4 sets of 5 – 8 reps (after a couple of warm-up sets) per exercise. Then at a later date you could switch to 3 sets of 8 – 12 reps for a month or two. And after that do 4 – 8 sets of doubles or triples for a while.
It may also be a good idea to change some of your exercises occasionally too, as this will prevent your body from getting too accustomed to them. However the principle of muscle confusion, which states you should be changing your exercises on a regular basis, is a myth. Think of power lifters and Olympic lifters. They use the same exercises all the time yet still manage to build enormous strength and massive muscle size.
So, whilst body part splits can have their role to play for more advanced trainees, if you want to pack on as much muscle size to your frame as quickly as possible, do a full body workout routine in the way described here. Combine this with a good muscle building diet, and get sufficient rest and sleep, and you’ll be certain to make the best gains of your life.