Most of the bodybuilders do a full body workout in their beginner stage and as they become stronger, they substitute it with a more “advanced” split routine.In my opinion, the full body workout has its place in bodybuilding and not only beginners should use it.
In the old days, the pre-steroid era, full body workouts were a common type of training. Many famous bodybuilders like Reg Park, Steve Reeves, Marvin Eder, Casey Viator and even Arnold were doing full body routines.
You may ask: “Why would I do full body workout when there are advanced split routines?” Let me tell you about the benefits of a full body workout:
Have you ever seen people in the gym that always work their favorite muscle group? Take for example the kid that trains biceps curls so hard, that his bench press is almost as equal as the weight he curls.Or the guy that constantly blasts his pecs hard and only remembers to work his back or legs from time to time. A full body workout is efficient because it places an emphasis on working the entire body in one session. This kind of training allows all the body parts to develop at the same rate and is beneficial in increasing strength and (if the nutrition is in check) the muscle mass.
At one exercise per muscle group you reduce the chances of overtraining.Yes, it is still possible to overtrain on this kind of workout but when compared to a regular split routine, where you do multiple exercises for a single muscle group in one training session, super sets, drop sets, rest pause sets etc. the chances of overtraining are smaller.
The exercises that are done in a total body workout are mainly heavy compound movements for obvious reasons.Movements that activate more muscle mass are included, because you are not doing 3,4 or more exercises for a muscle group.