Full Body Workouts vs. Isolation Training

(Last Updated On: April 12, 2017)

Are you looking for the best workouts? Well, look no further. Full body workouts are the answer. By full body workouts we mean workouts that strengthen all the body’s muscles, including the shoulders, biceps, triceps, chest, hamstrings, abs, and calves. Some examples of full body exercises include squats, lunges, push-ups, pull-ups, the bench press, burpees, and deadlifts.

As a beginner you should be focusing on building overall strength in the body and not emphasizing individual muscle groups. Exercises that strengthen several muscle groups have huge muscle building benefits especially in the first few years of bodybuilding and strength training. They can help you gain close to 20-30 pounds of muscle in your first year alone provided you train regularly and pay attention to the right nutrition.

In comparison to the full body split routines, the conventional 6 day or 7 day body split routines that segregate different body parts on different days are more suited to the advanced or professional athletes looking to put on those hard fought pounds of muscle for competition.

Full body training is highly recommended for beginners who aspire to common exercise goals. As a beginner you want to see results fast and build muscle in a short period of time. This is where full body training pays the biggest dividends. Here are a few of the top reasons you should engage in full body exercise at least 3 times a week:


Ashley Horner


1 Health Benefits

Do you want to strengthen your muscles, lose weight, enhance flexibility and improve efficiency? If yes, you need to include full body workouts in your fitness program. If you perform exercises such as the lunge, squat, the pull-up, burpee and the push -up, you don’t need to spend long hours in the gym for acquiring health benefits. Because of the involvement of several muscle groups, full body workouts improve the entire cardiovascular system while also secreting more HGH (human growth hormone) than regular Bicep curls or tricep pull downs that emphasize a single muscle. By performing squats, you can tone your back and abdominal muscles build muscle and gain impressive size. With burpees you can improve your stamina and endurance while also increasing strength in your upper and lower body.

By incorporating the above exercises on different days, you’ll build overall strength and muscle in your entire body. And, after a short while you’ll even be strong enough to progress to barbell lifts where you can really go to work and build an impressive physique.

Dmitry Klokov


2 Increases the Secretion of Hormones

The exercises that particularly work muscle fibers increase the secretion of the hormones. And push-ups, squats, and lunges are among these exercises. There are two types of muscle fibers – slow twitch, and fast twitch. Among various hormones, essential growth hormones include somatotropin and testosterone. These are the hormones that help in building muscle mass. High resistance and impact training involved in full body compound movements such as deadlifts and burpees help in releasing a tremendous amount of testosterone. You need to know that the legs are the biggest muscles that raise testosterone levels. So, make sure you include at least 1-2 leg exercises such as the squat or the deadlift in your training.

Katie Hogan Burpee


3 Improves Muscular Recovery Rates

Another benefit of full body workouts is improved muscular recovery rates. Many people fail to achieve success from workout programs because they do not get sufficient rest and recovery. Like High-Intensity Interval Training, full body workout sessions also focus on recovery periods. The benefit with full body exercises is that you do not need to perform push-ups and squats every day. Just by performing these workouts 3 times a week, you can enjoy various health benefits. With a conventional 3 day split routine, you can take days off in between to rest and engage in light activity such as walking or swimming where your body will get ample opportunity to recuperate and prep for the next days workout.

Farmer's walk


Related: Top 5 Testosterone Boosters


4 Greater Application across Sports and the Real World

Full body exercises such as the squat, deadlift, power clean and pull-up require a good amount of strength, flexibility and athleticism. Other than helping to build muscle, these strength and power exercises provide enormous benefits and applications across various sports as well.

  1. By enhancing strength, balance and power, they can improve your performance in a variety of sports including tennis, cricket, soccer, rugby, athletics.
  2. They also prep your body for participation in trekking, mountain biking and other adventurous sports.
  3. And, apart from sports, they offer tremendous real world applications by making you much stronger version of yourself.



If you are a beginner or find that you’re not progressing in building muscle, you should incorporate full body workout routines. By performing exercises such as burpees, lunges, push-ups, etc., you can lose weight, build muscles, strengthen bones, enhance muscle tissue and boost efficiency simultaneously. If you want to stimulate greater levels of testosterone, you should perform large compound movements like the barbell squat, deadlift, barbell row, overhead press and bench press. To avail all the benefits of full body workouts, you only need to exercise 3-4 times in a week. These workouts also help enhance your cardio for sports such as cricket, soccer etc. Their application even extends to running, trekking, mountain biking and other adventurous sports. In short folks, you can enjoy a healthy and productive life by performing full body workouts and you can be rest assured that the misses will be plenty pleased!


About the author:

Andrew is the founder and CEO at Aim Workout. He is passionate fitness professional and triathlete, with years of experience using spin bikes  under his belt. He has also been an avid mountain biker, deep sea diver, rock climbing guide and has spent considerable time learning and practicing mixed martial arts. In short, Andrew has a penchant for the wild and extreme.