The best way for beginning lifters to gain more strength and muscle mass is to follow a full-body workout routine. I recommend to all gym starters not to follow workout programs of popular bodybuilders. The reason for that is that most of them are using anabolic steroids.
Many bodybuilding legends including Arnold Schwarzenegger, Frank Zane, and Reg Park used Full-Body Workouts to build their big muscular bodies and they were forgotten soon as new generations of bodybuilders came on the scene and steroids became popular. That caused such popularity of training splits because modern bodybuilders saw that with training splits they could train longer and recover quickly.
It is true that training splits are easier workouts and muscles recover faster than with full-body workouts. But for natural lifters, especially beginners, the best way to build muscle mass fast is with full-body workout routines.
The benefit of full-body workouts is activation of more muscle groups which stimulate more muscle growth. In the contrary of training splits, full-body workouts cause more muscle activation and muscles need more time recover, so you need to make at least two rest days between the training days.
Other facts about the full-body workout:
- 3 Weekly Workouts, I don't recommend more because full-body workouts are harder than training splits and by following a full-body routine your muscles will require more time to recover.
- Full-Body workout routines mainly consist of compound movements which are the best muscle mass, builders. Performing of compound exercises involves more muscle groups which also stimulate HGH (human growth hormone).
Muscle Palace Full-Body Workout Routine:
Monday:
The benefit of full-body workouts is activation of more muscle groups which stimulate more muscle growth. In the contrary of training splits, full-body workouts cause more muscle activation and muscles need more time recover, so you need to make at least two rest days between the training days.
Other facts about the full-body workout:
- 3 Weekly Workouts, I don't recommend more because full-body workouts are harder than training splits and by following a full-body routine your muscles will require more time to recover.
- Full-Body workout routines mainly consist of compound movements which are the best muscle mass, builders. Performing of compound exercises involves more muscle groups which also stimulate HGH (human growth hormone).
Muscle Palace Full-Body Workout Routine:
Monday:
EXERCISE
|
REPS
|
SETS
|
Barbell Squat
|
8-10
|
3
|
Bench Press
|
8-10
|
3
|
Lat Pull Down
|
8-12
|
3
|
Upright Row
|
10-12
|
3
|
Barbell Curl
|
10-12
|
2
|
Skull Crusher
|
10-12
|
2
|
Sit Ups
|
10-20
|
2
|
Wednesday:
EXERCISE
|
REPS
|
SETS
|
Deadlift
|
6-8
|
3
|
Incline Dumbbell Press
|
8-10
|
3
|
Leg Extension
|
8-12
|
3
|
Side Lateral Raise
|
10-12
|
3
|
Dumbbell Triceps Extension
|
10-12
|
3
|
Hammer Curl
|
10-12
|
3
|
Rear Lateral Raise
|
10-12
|
3
|
Seated Calf Raise
|
10-12
|
3
|
Friday:
EXERCISE
|
REPS
|
SETS
|
Leg Press
|
10-12
|
3
|
Military Press
|
8-10
|
3
|
Dumbbell Fly
|
10-12
|
3
|
Pull Up
|
10-12
|
3
|
Close Grip Bench Press
|
10-12
|
3
|
Concentration Curl
|
10-12
|
3
|
Dumbbell Shrug
|
12-15
|
2
|
Knee Raise
|
15-20
|
2
|
This is the 3-day Full-Body Workout Routine that I recommend for all beginning lifters that are looking for a way to build muscle mass fast. It won't be easy to perform this workout so don't try doing them for two or more days in a row. That can definitely lead you to overtrain of your muscles and slow down your muscles growth. Besides good rest and muscle recover, you are also going to need a good diet plan and a lot of healthy calories to gain muscle mass with this workout routine. Check out the list of foods that you should add to your diet plan:
Also, some of the supplements could help a lot because you will need to consume some additional nutrients to help you build muscle mass faster:
