Secret To Building Muscle FASTER [Full Body Workouts]

in this video I want to break down why I think you should do full body workouts instead of splits all right I get questions all the time man what's your split what kind of split you do what kind of split you do like yo I don't do splits I do full body workouts and I've been talking about full body workouts on this channel for close to a decade now right and I want to go over why I think they're Superior to actually doing body part split so there something you should understand I'm going to break

it down for you I'm I'm going to show you some examples and I'm going to show you some studies I'm going show you some science behind this there's also precedents for this before steroids were invented almost every bodybuilder there were bodybuilders before steroids were invented right and they did full body workouts right and the reason they did full body workouts well I don't know if they knew this at the time but one of the reasons they they were still able to put on a lot of size before the invention of steroids or PDS protein synthesis

is you know a fancy way to say muscle building it only lasts for 24 to 48 hours after you lift weight so if you're doing chest day you're missing out on five days of potential muscle group but if you work out the same muscle every other day then you're in a consistent state of growth the reason people switched was because steroids weren't it they noticed that protein synthesis would last longer when you're on steroids right and I want to make the case on why I think you should do full body work I'm not saying you

can't get big with splits I'm not saying splits don't work but I want to break this down from a few different angles for one volume how many SS you should do per week for optimal growth now a lot of times you guys don't believe stuff until I have a white sciencec man say it so so I'm going to put a video from theie Dr Mike you guys might see this guy all over the internet I like him a lot it's probably only a matter of time before he makes a video making fun of me but

I'm still a fan you know it's cool and so that gives gives me the idea that you know when we're just starting out a program week one we just might be able to get really awesome gains with not that many sets he's talking about sets per week that's clear right that's what that's the context is how many sets you should do per body part per week and this is going to make sense in the context of full body workouts then there is a second idea that as your body adapts to training volume your work capacity

goes up your recovery ability goes up and we also know that theoretically and this is now very well confirmed empirically the number of sets a muscle individually can take before it reaches its top cap of how much growth you can get out of it is high remember in the context of this conversation he's talking about sets per week I didn't want to show the whole [ __ ] interview because it's my YouTube channel not his all right but I just want to get the nuggets for you guys it's not 15 it's not 20 cents a

week it's like 30 or 40 there's some context there but like how many studies now pack show that 40 to 50 plus sets a week are superior than 20 to 30 30 to 40 set he's talking about studies that show that 30 to 40 sets of exercises on a body part per week are superior than 10 or 20 right and he's going to bring up some studies to prove this so like how many studies now pack show that 40 to 50 plus sets a week are superior than 20 to 30 five right like the rellian

colleagues show fing colleagues replication of that I don't have to tell youall about ratty Elli and colleag right I know you guys know I don't have to tell y'all about it but you know some of the other guys they might not understand some of this jargon there's that 52 set study it we're getting up there numbers of studies so if you say something the effect of dude anything more than 15 sets of triceps per week is overkill that is just no longer table assumption so we know now two things one is you can get amazing

gains starting out with very little volume starting off like if you're a newcomer right and two the top end volume as long as you're systemically recovering and not interested in killing yourself yet or at least walking I'm going to talk to you about how that works in the context of full body workouts versus splits in a minute but we also got Dr Mike here has another video with this guy volume leads to more growth and we have studies looking at pretty high volumes so I recently looked at the research myself as well and we have

around eight studies looking at high volumes and excess of 20 sets per week per muscle per muscle more than 206 per week per muscle that's what it categorizes extremely high volumes for most people and when you look at all of these studies a few dozen studies as I mentioned you see that going up in volume from say 10 sets to 30 or even 40 sets leads to 30 or even 40 sets it leads to what more growth more growth I was previously on the channel to discuss that Infamous 52 set quad study and that is

one of many studies that I've looked at higher training volumes past 20 sets and when you aggregate all of those what you find is that there is a dose response relationship between volume and hypertrophy can you see hypertrophy even with low volume approaches like high intensity training yes will you see your best hypertrophy it's pretty unlikely right you will likely see more hypertrophy if you go with higher volume high intensity training and higher volume we're talking about high volume assist right the more volume I'm going give you the most amount of growth now why is

that important in the context of full body workouts well it's mad let's say you're doing like some kind of bro split where you're doing one body part per week let's say you're doing chess once a week all right and maybe you pick you you got to kill it if you only do it once a week so maybe you pick four different chess exercises maybe some bench press incline dumbbell bench press um maybe some incline lies Cable Crossovers that's a pretty substantial chest workout right especially if you only do it once a week you should probably

do that much right you do four sets of each exercise that's going to give you 16 sets but you'll probably be too sore to do more sets during that week right that's probably all you got that's probably just your Chess Day right and you probably won't hit chess again that week most of y'all that's Monday right that that sound like a good Monday for you you did 16 sets that's your chest day all right now if you do that every day you have done 8 123 sets of Chess that year right now let's say you

did three full body workouts per week and during that full body workout you did two chest exercises four so you did four sets of two exercises and you did that three times a week right that's going to equal about four about 24 sets right that's going to equal 24 sets for we're already talking about B starting getting into that range where those doctors said it was optimal for growth right but here's the ability of it let's extrapolate that over 52 weeks right a whole year obviously you're going to take days off but just for math

let's just say 52 weeks now you end up with 1,248 sets per year chess if I do 50% more chess work than you it stands to reason my chest is going to get bigger during that year right but if you're someone like me who's been training you can take more volume let's say you did four full body workout per week again the same the same exercise you're going to do four sets of two exercises each full body workout for chest right that's going to have you at 30 four sets per week which is like that

starting to reach into that optimal range that the doctors were talking about you do that over the course of 52 weeks now you got 1,664 sets per year that's twice as much as the guy who had chest day you guys getting this this this is real you get more sets per year right but more importantly than that is the protein synthesis Parts because now you're working the muscle more frequently cuz you're not killing the muscle each workout like you did if you're doing one body part per week right right you can work the muscle out

more frequently and remember protein synthesis only lasts with 48 hours just cuz you're sore doesn't mean you're growing if you're working out every other day now you're in a constant state of protein synthesis you're going to get way more days of protein synthesis per week but here's where it gets even better we all know that if you want to put on the most Sid it's optimal to do compound movement as opposed to isolation movements it's not going to be all compound movements on your chest day the average person maybe does one or two compound movements

and then some isolation movements for those of you who just catching up a compound movement is sometimes it's called multi-joint movements where you're incorporating um multiple muscle group so a compound movement for chest would be the bench press because you're using your your shoulders and your delts and your triceps to get get the bar up right where isolation movement is something more like table crossovers where like you're only moving one joint right and you're kind of just isolating the chest as opposed to a compound moov but compound movements are what give you the size that's

what gives you the real size so not only are you getting doing more sets per year if you're doing full body workout the way I'm going to tell you how later in this video You're basically doing almost all compound movement you're getting more sets that are superior to half of the sets you're doing with a full body workout right I was doing this when I was natural right before I went on trt 2 years ago and I'm 42 now right but people accused me of being on roids before this I did only full body workouts

almost exclusively compound movements I got more sets than you and almost all my sets for compound movements while you were [ __ ] around with cable cross cross over as [ __ ] you get what I'm saying it it's Superior in my opinion you can read this on your own but this is this study shows that protein synthesis only last for about two days right read the [ __ ] on your own nerd to emphasize this a little bit more I got my voice uh from the Mind pump podcast YouTube channel I I did an

interview with them a long time ago we were talking about this and these guys they're also proponents of full body workouts too so check this out only people that I hear saying a lot of stuff that I've been preaching over the years and I just like to talk to you about some of these things mainly full body workouts like I've been trying to tell people for years that that's like the best for Naturals when it comes to like building muscle but you know the body building magazines and all these other bodybuilders and there other people

say man everyone does a split everyone does a split you got to you need to do split to build muscle you know it's good at first to do full body but you got to I hear this all the time can you shut these people up for me you know everybody knows s from mind pup is they W one of the best podcasts in the world very highly regarded uh people in the fitness industry right so the thing you want to consider with uh with split type routines is first and foremost the people that respond that

tend to respond well to them tend to be on a lot of gear so a lot of these bodybuilders are on a lot of anabolics so I said splits were invented for guys on steroids they were literally invented for guys on steroids bodies don't respond like most of ours do and they're also genetic an anomalies these are guys and girls that build muscle very rapidly and quickly in other words the an that was old video I'm bigger than in that that was 6 years ago all right Mo or the muscle building signal that they get

from lifting weights probably stays elevated for much longer than the average person the muscle building signal so he's he's going to talk about this he's going to mention protein synthesis but he's also going to break down the signal that comes after you live weight what that means now they've actually done lots of studies on this and the studies show that when you increase the frequency of what you train train body parts you're going to build more muscle there's actually it's really not a debate stud's been done many many many times so I'll give you an

example of what I'm talking about now you talk about full body workouts that's what we promote as well the reality is you can do a split you just want to do a lot of frequency of training and this is what I mean by that if you took your chest for example and let's say you trained your chest on Mondays and you did you know 15 sets per chest you're going to be better off doing five sets per chest but then doing five sets three days a week same total volume triple the frequency basically he's saying

even if you did the same amount of volume I was talking earlier in his video about increasing the volume he's talking about even if you do the same amount of volume and just space it out with frequency you're going to gain more muscle because of what he calls the muscle building signal he's going to go into this in a minute what the studies show is when you when you Hammer a muscle in the gym you have what's called a muscle building signal that muscle building signal can be different or independent from recovery what that means

is your muscle was starting to build and it's starting to recover those can be two separate things studies will show that that muscle building signal elevates right after a workout and Peaks at about 48 to 72 hours and they measure protein synthesis this is what he s this with something called muscle protein synthesis see what I mean even though you may still be sore your muscle building signal is starting to drop so if you hit your your chest real hard Monday by Wednesday that signal starts to decline but now you're waiting an entire week to

hit chest what's more exactly so what's more effective would be hit your chest on Monday get that muscle building signal by the time it starts to drop you hit it again by the time it starts to drop you hit it again and so you're staying in this anabolic State all the time and you build much more muscle same total volume nobody's saying cut your workouts I'm saying more volume what s is saying is he he's referencing studies that even with the same total volume if you just broke it up right you'd have more protein synthesis

which means more muscle right I'm talking about more volume because that's what some of the new studies come out to say that's what Dr Mike is saying more volume I implore you man to start doing a full body workout try it for 90 days see if you don't make some more games right and I want to break down what this should look like for you we did the math on sets so you're going to get more sets per week and per year if you do a full body workout if you do the way I'm going

to explain all for every body part pick two compound exercises right so if you're working I'm just going to say legs that's includes quads glutes hamstrings if you're a bodybuilder you might have to isolate quads glutes and you know hamstrings right but you're just a [ __ ] guy bro all right you're not about to win no competitions right if you are going to win a competition I'm not talking to you you on gear you need to be doing something different anyway you're just a guy you're going to pick two of the exercises I'm going

to say here bar re squats low bar squats I I think they're preferable because um they work your poster your posterior chain better right um You get more glue activation and they're less stressful on your knees because you don't have to stand so erect barbell squat the low bar variety or front squats which is different mechanism but it's still good leg press Bulgarian split squats I'm not a fan of those only because feel like I'm doing cardio when I'm switching legs and [ __ ] but you might like them or hack squats pick two of

those exercises that's how going to start off your full body workout then for caves pick two exercises you're going to either pick standing C raises or seating C raises don't make it complicated if you got a donkey press machine in your gym you can bend over and do that chess you're going to pick two of these exercises barbell bench press incline bench press decline bench press dumbbell bench press in of the incline fat bench or decline variety weighted dips right every body part you're going to pick two exercis do four sets of each for your

back you going pick bent over rolls pull-ups t- bar rolls chin-ups I'm leaving deadlifts out of it just because deadlifts are not the best for hyper right deadlifts are great if you want to get stronger or you got a sport need to perform it but if we're just talking about getting big muscles you don't have to do that list shoulders two exercise overhead press barbell or dumbbell variety push press freestand in handstand pushup that's what I do that's my preferred shoulder workout if you can't do that then you know that be game up right uh

triceps you're serious about building size on your tricep I think the best exercise is Clos G bench press cuz it's like one of the few exercises that are that's like a compound movement that focuses on your on your triceps and the same goes for biceps the rever you like Clos rip chin-ups are going to be [ __ ] crazy for your biceps look at any gymnast look what the kind of [ __ ] they're doing you know they don't like do curls right they doing them chin-ups right you can do dips for triceps you can

do overhead tricep extensions those are the ones I prefer and uh biceps chin-ups pull-ups if you want to focus on your biceps when you're doing chin-ups and pull-ups make sure you lock out your elbow at the bottom right if you wanted to focus on back don't lock your elbow at the bottom but if you do want to focus on bicep then you want to lock your um your elbow what happens is the reason you don't want to do it if you focus on back cuz your bicep will get too exhausted and your bicep is a

smaller muscle group right it'll fail before your back fails if you want to train back focus on back then don't lock out the elbows and you won't recruit as much biceps another thing you can do to make it more bicep or back put your thumbs around like this either on chin-ups or pull-ups and think of your hands that's just like Hooks and you won't recruit as much as your bicep when you're doing pull-ups this way you can exhaust your back without your bicep getting as tired if you want to focus on biceps also move your

thumbs around this side like grab it like this Bo for chinups and pull-ups if you want to focus on that you can throw some isolation movements off of your arms cuz you know you want some curls for the girls triceps for the I ain't got one for that they're at the end of the chain right your biceps kind of if you want to do isolation movements I'll accept it for calves and arms as well but you definitely want to have at least one of those one of those compound movements with with a tricep and bicep

Focus pick two of those exercise do four sets of each three times a week if you've been training for longer man do four times if you're like me I've been training for 25 years I don't even get sore I haven't been sore in years right so I do full body workouts every day something like this every day and I just wait till life makes me make take a rest day like if I got to [ __ ] fly and a bunch of events you know life is going to get in the way I don't plan

a rest thing this is one of the reasons why people were saying I was on steroids before I even went on trt because I'm doing more sets than your goofy ass almost all my sets are compound movements why wouldn't I get bigger in your goofy ass if you're somebody who's been working out for a long time or you're a trainer and you want to learn how to make money by starting your online Fitness business I actually got a free ebook called The Ten Commandments of online training uh the link is in the description go ahead

and check that out now [Music] he