Why Full Body Workouts Are The Fastest Ways To Add Muscle Mass

Summary

The speaker emphasizes the effectiveness of full-body workouts for rapid muscle growth, contrasting it with traditional split routines. He shares his personal experience of gaining significant mass after switching to full-body workouts, despite previous attempts with split routines and supplementation. The video script outlines three main reasons for the superiority of full-body workouts: the body's natural preference for unitary work, the greater hormonal response triggered by overall stress, and the increased training frequency leading to faster gains. The speaker also dispels myths about overtraining and encourages viewers to research and observe patterns among athletes and celebrities who have successfully bulked up using full-body routines. He concludes by suggesting that full-body workouts can be combined with targeted split sessions to address lagging body parts while still reaping the benefits of comprehensive training.

Takeaways

• 💪 The speaker emphasizes the importance of full-body workouts for rapid muscle growth, which they believe is more effective than training splits.
• 📈 The body prefers to work and grow as a unit, which is why compound movements that engage multiple muscle groups are key to muscle growth.
• 🎯 Full-body workouts allow for more frequent training of each muscle group, which can lead to faster gains when combined with proper nutrition and recovery.
• 🚴‍♂️ Examples of individuals who have successfully used full-body workouts include football players, powerlifters, and celebrities like Dwayne 'The Rock' Johnson and Tom Hardy.
• 🧠 The speaker suggests that the body's natural response to full-body workouts is a greater hormonal response, including increased testosterone and growth hormone production.
• 🏋️‍♂️ Training splits can be useful for bodybuilders focusing on specific muscle groups, but for general muscle growth, full-body workouts are recommended.
• 🚀 The speaker shares their personal experience of significant muscle gain after switching from training splits to full-body workouts.
• 🤔 The speaker encourages an open mind and research into full-body workouts, rather than assuming that other methods are superior without evidence.
• 🏃‍♂️ Sprinters and other athletes who require full-body strength and power also benefit from full-body workouts, highlighting their effectiveness across different sports.
• 🧗‍♂️ The speaker mentions that even when they briefly returned to training splits, they noticed a decrease in muscle gain compared to full-body workouts.
• 💊 There is a mention of the role of nutrition and supplementation in muscle growth, but the primary focus is on the training method itself.

Q & A

What is the main advice the speaker gives for putting on muscle mass quickly?

The speaker strongly recommends doing full body workouts, as they believe it to be the most effective method for rapid muscle growth.

Why does the speaker believe full body workouts are more effective than training splits?

The speaker argues that full body workouts are more effective because the body works and grows as a unit, and compound movements that engage multiple muscle groups are key to growth.

What was the speaker's weight when they returned from France?

The speaker weighed 166 lbs when they returned from France.

How much weight did the speaker gain after implementing full body workouts?

The speaker gained to 188 lbs after implementing full body workouts.

What are some examples of compound exercises that the speaker mentions?

The speaker mentions bench press, deadlift, squats, pull-ups, and military press as examples of compound exercises.

Why does the speaker suggest that full body workouts can lead to more frequent training?

Full body workouts allow for more frequent training because they enable the training of almost every muscle group multiple times a week, leading to faster gains.

What does the speaker say about the role of nutrition and supplementation in muscle growth?

The speaker acknowledges the role of nutrition and supplementation but emphasizes that the training method change, specifically to full body workouts, was the biggest factor in their muscle growth.

What is the speaker's view on overtraining?

The speaker believes there is no such thing as overtraining as long as nutrition, sleep, and water intake are sufficient and the input (energy and nutrients) is equal to or greater than the output (energy expended during workouts).

What is the speaker's goal weight?

The speaker's goal weight is 190 lbs, and they might push it to 200 lbs if they feel they don't have too much fat.

Why does the speaker suggest that people looking to improve specific lagging body parts might still benefit from full body workouts?

The speaker suggests that even if someone is focusing on lagging body parts, incorporating full body workouts can still be beneficial as it allows for more frequent training of all muscle groups, including the lagging ones.

What does the speaker say about the importance of having an open mind when researching and analyzing workout routines?

The speaker emphasizes the importance of having an open mind and not making assumptions when researching. They suggest looking for common patterns among various individuals and not dismissing any approach without proof.

Outlines

00:00

💪 The Impact of Full Body Workouts on Muscle Growth

The speaker emphasizes the importance of full body workouts for rapid muscle gain, contrasting it with the slower progress of body part splits. They share their personal experience of gaining weight after returning from France and credit their success to full body workouts. The summary explains that the body prefers to work and grow as a unit, highlighting compound exercises that engage multiple muscle groups. It also mentions the role of nutrition and supplementation but argues that the training method was the key factor in their muscle growth. The speaker encourages research into the topic and provides examples of athletes and celebrities who have benefited from full body workouts.

05:02

🏋️‍♂️ Full Body Workouts vs. Split Routines

This paragraph delves into the comparison between full body workouts and split routines. It argues that full body workouts are more effective for overall muscle growth due to the body's natural tendency to function as a whole unit. The speaker discusses the hormonal responses triggered by full body workouts, which include increased testosterone and growth hormone production. They also address the misconception of overtraining, stating that as long as nutrition and rest are adequate, the body can handle frequent workouts. The paragraph concludes with the assertion that full body workouts allow for more frequent training sessions, leading to faster gains.

10:03

🚀 Incorporating Full Body Workouts for Optimal Growth

The final paragraph reinforces the benefits of full body workouts and how they can be integrated into a training routine for maximum muscle growth. It discusses the frequency of training and how it directly impacts gains, using the example of chest workouts to illustrate the point. The speaker dispels myths about overtraining and encourages a holistic approach to training that includes full body exercises. They also suggest a hybrid approach, combining full body workouts with targeted split sessions to address lagging body parts. The paragraph concludes with a commitment to continue full body workouts and an invitation for viewers to follow their progress and ask questions.

Keywords

💡Full Body Workouts

Full body workouts involve exercising multiple muscle groups in a single session, as opposed to splitting workouts by muscle group on different days. In the video, the speaker emphasizes the effectiveness of full body workouts for rapid muscle growth, citing personal experience and examples of athletes and actors who have used this approach to achieve significant gains in mass.

💡Muscle Growth

Muscle growth, or anabolism, is the process of increasing muscle mass through resistance training. The video discusses muscle growth in the context of full body workouts, arguing that training the entire body at once can lead to a greater overall increase in muscle mass compared to focusing on individual muscle groups.

💡Nutrition

Nutrition refers to the process of providing or obtaining the necessary food substances for health and growth. In the video, the speaker mentions nutrition as a critical factor in muscle growth, suggesting that proper diet is as important as the workout routine itself for achieving the desired results.

💡Supplementation

Supplementation involves the use of dietary supplements to enhance one's diet and potentially improve health or athletic performance. The video briefly mentions supplementation as a part of the speaker's strategy for muscle growth, although it is not the primary focus of the discussion.

💡Training Split

A training split is a workout routine where different muscle groups are trained on separate days. The video contrasts training splits with full body workouts, suggesting that while splits may be beneficial for bodybuilders focusing on specific muscle groups, full body workouts are more effective for general muscle growth.

💡Compound Movements

Compound movements are exercises that involve multiple joints and muscle groups, such as bench presses, deadlifts, and squats. The video highlights compound movements as key exercises in full body workouts because they stimulate a large number of muscle fibers, contributing to overall muscle growth.

💡Hormonal Response

Hormonal response refers to the body's production of hormones in response to certain stimuli, such as exercise. The video suggests that full body workouts trigger a greater hormonal response, including increased production of testosterone and growth hormone, which can lead to more significant muscle growth.

💡Frequent Workouts

Frequent workouts mean training a muscle group more than once a week. The video argues that training each muscle group more frequently, as is possible with full body workouts, can lead to faster gains because it provides a more consistent stimulus for muscle growth.

💡Overtraining

Overtraining is a condition that occurs when a person exercises to the point where their performance or health declines. However, the video suggests that with proper nutrition, sleep, and recovery, it is possible to train frequently without overtraining, and that full body workouts can be done multiple times a week without negative effects.

💡Genetics

Genetics refers to the hereditary factors that influence an individual's traits, including physical characteristics and potential for muscle growth. The video acknowledges the role of genetics but argues that common training patterns, like full body workouts, can lead to significant results even when genetic factors are considered.

💡Professional Athletes

Professional athletes are individuals who compete in sports at the highest level. The video uses examples of professional athletes, such as football players and powerlifters, to illustrate the effectiveness of full body workouts, noting that these athletes often engage in compound movements and full body routines to build strength and mass.

Highlights

The speaker emphasizes the importance of full-body workouts for rapid muscle gain.

After returning from France, the speaker experienced a significant increase in muscle mass by doing full-body workouts.

The speaker's weight increased from 166 lbs to 188 lbs, attributing the change to full-body training.

Full-body workouts are suggested as more effective than split routines for overall muscle growth.

The body prefers to work and grow as a unit, which is facilitated by full-body workouts.

Compound movements like bench press, deadlift, and squats are key to muscle growth due to their multi-muscle engagement.

The speaker shares personal experience of slower progress when switching from full-body to split routines.

Professional athletes and actors use full-body workouts to achieve their physiques.

Full-body workouts allow for more frequent training sessions, which is crucial for muscle growth.

Studies show that training frequency is a key factor in muscle gains.

The speaker argues against the myth of overtraining when proper nutrition and rest are maintained.

The effectiveness of full-body workouts is supported by observations of various athletes and celebrities.

The speaker recommends a combination of full-body workouts and targeted split sessions for balancing overall growth and addressing lagging body parts.

The speaker's current weight is 188 lbs with a goal to reach 190 lbs, then possibly 200 lbs with a focus on heavy training and prioritizing lagging body parts.

The video includes a recent back posing video to demonstrate the speaker's current progress with full-body workouts.

The speaker invites viewers to do their own research and observe patterns among people who have successfully grown muscle mass.

The video concludes with an encouragement for viewers to incorporate full-body workouts into their routines for optimal muscle growth.

Transcripts

hey guys what's up team 3DF I haven't

made a video in a while but uh this one

is very important and I think I really

believe it's going to help a lot of

people in fact I I guarantee you if you

follow this advice you're going to see

some sick Gams um lot of been wondering

how I put on math so quickly uh if

you're a new subscriber you have to go

back and watch my previous videos and I

look back at my workout log and I did a

lot of research and I discovered this of

course I told you guys about the

nutrition and the supplementation but

this is really the biggest breakthrough

really the Catalyst to why I put on M so

quick uh when I came back from France I

was

166 and after that I went back down to

like 162 cuz I had got I didn't have a

chance to train a lot in friends I was

only doing pull-ups and push-ups so when

I came back by you know most of the

greatest discoveries are discovered by

accident when I came back I was so

frustrated because I I wasn't in the gym

for two weeks so I decided to do full

body workouts and I did full body

workout C you know all the way through

and make a long story short I'm

currently 188 lbs

right and I was trying to figure out

what was the biggest change I was

thinking well maybe it's the vitamins

well the vitamins did play you know did

play a role but I was thinking vitamins

before and I wasn't getting those

results so I was thinking maybe it was

the insurer well I was taking the insure

you know in the past also and the

results were in there so I was like man

what was it was it a a change in my

training split and that was the only

thing that had changed was the fact that

I was doing full body workouts now I'm

not going to impose this on you but

after this I started doing research and

to try to understand

why uh that may be the the key what's

the you know what's the big deal and it

was amazing what I you know what I found

out three reasons why I believe everyone

that's trying to put on mask like once

again I'm saying trying to grow should

do um full body

workouts um obviously if you're a

bodybuilder you're getting ready for a

show then you might want to do training

splits to try to like isolate your

lagging body parts but if you if you're

skinny guy or just a massive over you

just trying to grow full body parts full

body workouts is the way to go for three

reasons number one your body works as a

unit I had to write it down here on a

notepad so I don't forget your body

likes to work as a unit it prefers to

work as a unit I mean you can go online

and read all the Articles you want it

will tell you the exact same thing your

body prefers to work as a unit therefore

it likes to grow as a unit that's the

reason why most of the the the the the

the king of of mass exercises or

compound movements bench press dead lift

squats ball bell roll pull-ups military

press is because they incorporate a lot

of muscle

fibers this is the key to making your

body grow now if the bench press let's

say the bench press uses three muscle

groups right it uses more than three

obviously but let's say it uses three

muscle groups and it's therefore better

than like a tricep push down well why

not do an exercise that requires four

five six musle matter of fact why not do

a full body workout now if if you think

well I don't know that might not work

because other people are are doing

splits and are getting Gams yeah but how

long is it taking them to get those Gams

if you look at if you've been watching

me for a few months you see how quickly

I put on mask as opposed to a year of

doing splits and in the year of doing

splits how many how you know how how

much how much weight did I really put on

if you look at my transation videos you

like wow you know this guy wasn't going

nowhere then I start doing full body

workast and within weeks I explode and

I'm still going up and in fact the

reason why I'm going back to F body the

work because CU at one point I had

stopped like two weeks ago I started

going back to splits and I was actually

like 3 four weeks ago I was going back

to splits to Target my lagging body

parts and I realized I wasn't putting on

as much mass as I as I was before and

that's why I went back to full body

splits and the the weight started going

up again like I said uh the the diet

didn't change supplementation didn't

change the Training Method change now

like like I said your body likes to work

as a unit therefore it grows as a unit a

reason for that is because

um um your body was not made to have

like a you know one arm bigger than the

other or like your a huge chest and like

a

mediocre back and just it's made to just

be proportionate you know that's that's

the way the body is made to do so any

workout that will allow it to grow this

way will be easier and you know um on

your anyway let me just give you a few

examples of guys who do full body

workouts you have football

players [ __ ] you think linebackers have

like tricep day and I mean um [ __ ]

bicep day or whatever they actually have

full bodies play squats power clean

stuff like that and they have great

physics in fact they put on mass in the

off season I mean you could ask a lot of

i as a lot of coaches for questions I

tell them hey how do you get your your

students to grow so fast that they say

full body workouts full body workouts

because for some reason it just pushes

the body into that that's that state of

growth uh powerlifters powerlifters

focus on the squat the deadlift and the

bench now a lot of them are probably

like you know try to do splits but the

the top power lifs will tell you they

will do squats bench and deadlift

sometimes on the same day which is

really a full body workout um people in

jail man I mean it's not it's not the

best example but people in jail I'm

pretty sure they don't have yo today's

back day tomorrow's chest day no they do

pull-ups they do push-ups because they

know that they don't get to work out as

much when they do get to work out they

try to do full body workouts I looked at

I was I was on the internet researching

and just taking notes looking at

patterns yesterday me and hza were

looking at at the 50 c video watch the

video you probably seen it before

amusement park from like years ago this

dudee was [ __ ] huge in that video I

completely forgot how big it was so I

decided to to go back you know go online

and look for his routine sure enough he

trainers to the exact same thing they

have 50 doing full body workouts

frequently um Jas Mamoa K Dro you know

the guy who did uh Game of Thrones Kyo

and um the most recent kanand he had to

put on like I don't know 25 pounds of

muscle or whatever uh him too he's

training to the exact same thing full

body

workouts um what else uh you have uh you

have Tom Hardy Tom Hardy from Warrior

and know ban and Batman if you look at

his split he was training like three

times a day twice a day and he was doing

a a different area of exercises he

didn't have like tricep day shoulder day

back day whatever full body workouts you

have sprinters sprinters have great

physiques great physiques sprinters

don't have shoulder day and back day and

chest day they go to the gym and they do

cleans they do squats they do box jumps

full body workouts and they grow like

crazy now of course you go out there and

say oh they have better genetics they

have their own steroids

whatever if you one of those people just

don't even comment just leave like see

the thing the thing about doing research

is you can't assume anything the moment

you start assuming [ __ ] you're never

going to get to a conclusion you always

got to have an open mind and pretend as

if everybody's equal when you're looking

for when you're doing observations yes

genetics play part yes some people use

drugs but the body is not that different

when you look at a vast array of people

you have to look for common patterns and

you can assume [ __ ] people say well what

if this but I tell them well can you

prove it if you can't prove it then you

have to use it as a common case the

second reason why I believe you should

do full body workast is um overall

stress is uh is better than than than

than stress in like a specific B but for

example two people going to the gym same

genetics same diet same everything right

same pre-workout same intensity one

person does bicep curls the other person

does like a full you know like back

chest legs

shoulders the second day they they go

again one person do the same person does

bicep curls for like two years the other

person just does full body workouts

every day who you think is going to be

bigger let's be honest in fact yes the

other guy's going to be bigger you know

the full body work guy is going to be

bigger but I guarantee you he's going to

have bigger biceps also even though he's

doing biceps and back and everything

else he's going to have bigger biceps

than the guy who's just only doing bicep

curls your body grows as a unit because

uh when you put pressure on all the

moral units in your body you you you

trigger a greater hormonal response more

testosterone is being produced more

growth hormone is being respon being

produced your body is in a State of

Shock you got to understand the human

body was not made to have bicep day

tricep day shoulder day it was made to

work as a whole is because we live in a

society where you know we don't have to

to be cavemen anymore and and and gather

sticks and rocks and whatever but uh our

body is is is made to do to work as as a

unit the third reason is when you do

full body workouts you have more

frequent workouts which is one of the

things that I wrote down uh you could

train more frequently and studies showed

I'm not going to go into the science

Studies have shown that frequency is the

key to to to gains the more often you

you train with with good recovery in

between between and good nutrition the

faster you grow full body workouts if

you doing full body workouts three to

four times a week some people do six

times a week as long as you're eating

and supplementing right there's nothing

wrong with that full body workouts um

that allows you to train almost every

muscle group depending on the amount of

day that you train if you're doing four

times a day full body workout I mean

four times a week you training back

biceps chest triceps shoulders four

times a week as opposed to the person

that's doing place he's going to train

back once a week chest once a week

triceps once a week think about it in in

the in the span of two years in the spin

of a year the full body workout guy has

had he's hit every single body part

probably four times more than the other

guy so that's another reason you have

more frequent workouts meaning faster

faster recovery uh most of the greatest

bodybuilders even though they had splits

they were training multiple body parts

on the same day Ronnie was doing like

back shoulders biceps on one day and he

was training he was doing that split

twice a week he was training every every

body every muscle twice a week and every

um workout session he had even though it

was split it composed of two to three

body parts uh at one point Jak started

doing that so many even the old school

body builders were doing the exact same

thing like they were doing a lot of

exercises different body parts on on one

day and because it allows you to train

more frequently like I said if you do

chess day then you're going to train

chess four times in a

in a month as opposed to a full body

workout guy is going to train chest if

if you're doing full body workout six

times a week think about how many times

he's training chess and like I said

watch my video overtraining there's not

there's no such thing as overtraining as

long as you're eating sleeping getting

your water your nutrition if you're

getting if the if the um the input is

equal or greater than the output you're

not overtraining if you resting and

eating right you don't have to worry

about overtraining faster gains um so

yeah and it's been also proven

scientifically that it's uh one person

who does 100 push-ups in one set is not

going to put on more muscle than the

person who does 10 sets of 10

push-ups so your person a person B

person a does one set of 100 push-ups

that sit he's done for the day person B

does 10 sets of 10 push-ups throughout

the day split up at the end of the day

they both did 100 push-ups but the

person who did more frequent workout the

other day is scientifically proven to

put on more you know more gains so full

body workouts once again it's the same

concept you'll be able to train four

times a week six times a week depending

on how often you want to work even three

times a week but uh your body will grow

better because it's you're sending those

signals more often if you don't believe

me like I said do your own research um

and look at people who done full body

work as people who don't splits like I

said I give you a few examples I gave

you you know football players

powerlifters uh you know those those 50

Cent J M Mo K Tom hard sprs there's so

many more guys out there I just want to

give you like a long list of examples

even me [ __ ] it if you following me just

follow my follow my journey right now

I'm back on full body

workouts the you're going to see the

gains matter fact I'm going to upload my

my my most recent back posing video and

this is somebody who's this I'm doing

full body workouts so I'm not even

training before I should train back once

a week sometimes twice a week now I'm

doing full body workouts I get to train

back like three four times a week along

with my lagging body parts yes you could

still do a combination of both where you

could have full body workouts and you

can have like an off day where you do a

split and you train your lagging body

part that's perfectly fine but you got

to incorporate full body workouts into

your routine if you're trying to grow

like I said ear in the video If you're

trying to get ready for a shing it's

different because you also want to bring

out the details so that's why you have

to like you know give is lagging body

part its own day but if you're just

trying to grow overall like and you like

me you have too many lagging body parts

you can't afford to do chest day and

back then you won't get enough workouts

in

unless you're doing like you know my I'm

not going to mention that I'm talk about

that in a SE in a separate video but

hope that answers your um that that

calms your doubts as to why I'm putting

on so much muscle so much

mass

uh obviously I'm not in the juice you

guys already know if I was on the juice

I'd be huge as [ __ ] you guys know my

work e they I don't [ __ ] around and I'm

not bragging I'm being dead honest but

uh I'm going to get bigger and bigger

and bigger right now I'm 188 my goal is

190 when I get to 190 if I say I don't

have enough I don't have too much fat on

me I might push it to 200 full body

splits training heavy and you know like

prioritizing my lagging body parts if

you have more questions answer below I'd

be more than happy to answer them if you

have an open mind if you just here the

argue get the [ __ ] out my channel team

3D Alpha like the video I'm

out