Why A Full Body Workout Weekly Routine Is The Best Way To Build Muscle

Why A Full Body Workout Weekly Routine Is The Best Way To Build Muscle

Your current workout routine might be killing your testosterone levels…

If you’re like most guys, including myself at one point in time, you’ve probably been told that the best way to build muscle is by training each muscle group on a different day of the week…

Chest on Monday…

Legs on Tuesday…

Back on Wednesday…

And so on…

Maybe you’re even on the double-up split, where you train chest and legs on Monday and then again on Thursday, arms and back on Tuesday and then again on Friday…

But there’s something you need to know….

You’re cutting your testosterone levels short with these workouts.


When it comes to workouts, there are hundreds of different options out there…

But there is only one that’s the best for your testosterone levels.

And it’s this: A full body workout weekly routine.

Why is a full body workout weekly routine better than the rest?

Let’s take a look.

1) Greater Anabolic Response

“Arm” days in the gym have to go out the window if you’re trying to maximize your testosterone and your muscle growth…

Even if you “go all out,” bicep curls and tricep extensions are covertly wasting your time.

And setting aside a day for arms is more like spinning your wheels than anything else.


Because isolation movements don’t initiate an anabolic response.

But on the other end, full body workouts are proven testosterone boosters…

And testosterone levels directly impact the amount of muscle you put on.


Research implies that the three main factors of maximizing post-workout rises in testosterone are training large muscle groups, lifting heavy, and using short rest periods in between your sets.

This means that your full body workout weekly routine should consist of compound movements – exercises that involve multiple large muscle groups.

Examples of these kinds of exercises are the squat, deadlift, bench press, pull-ups, and barbell bent-over rows.

All of these exercises will promote a testosterone-boosting, muscle-building workout…

And keep in mind that you can have plenty of variety in a full body workout weekly routine

For instance when I mentioned squats earlier, remember that you can choose from back squats, front squats, hack squats, and split squats on each of the 3 days.

The same for deadlift, which could include Romanian deadlift, sumo deadlift, or stiff-legged deadlift.

Mix up your workouts…

Just keep them full-body.

For some more ideas check this out.

2) More Recovery Time

The old notion of, “the more you train the more muscle you’ll gain,” has proven false if you’re a guy who’s looking to naturally pack on slabs of muscle mass…

Especially if you’re at least 30 years old.

For the best testosterone-boosting results from your full-body workouts, you should split them up by 48-hours.


Because recovery is the key to muscle growth…


You won’t build muscle, especially on a full body workout routine, without giving your muscles ample time to rest, recover and grow.

The best full body workout weekly routine will be a simple 3-day a week program.

So I recommend a Monday, Wednesday, Friday (or Tuesday, Thursday, Saturday) split.

This way you’ll get ample amounts of rest so that you’ll be fresh for each gym session and will pack on more muscle mass as a result.

3) Avoid Overtraining

You’ve probably heard the saying, “Too much of a good thing can turn into a bad thing,” right?

Well, it’s no different when it comes to your training.

When you train too much for too long, you put yourself at risk of overtraining syndrome.


Well, when you train too often or spend a long time in the gym, your stress hormone, cortisol, spikes…

Which is a problem when you consider that cortisol is testosterone’s kryptonite.

And the moment your body reaches a cortisol tipping point, your body is flooded with this sea of stress hormone that drowns your body’s natural testosterone production and makes you catabolic rather than anabolic…

As a result, you’ll lose energy, lose muscle mass, and you’ll begin storing body fat instead of shedding it…

This increased cortisol production will also negatively impact your performance in the bedroom, the workplace, and your well being in general.

Avoiding overtraining is essential to having a testosterone-boosting, muscle-building workout…

And the best way to avoid it with a good full body workout weekly routine.

4) Less Wasted Time In The Gym

I mentioned earlier that the best rest period to induce your anabolic hormone is a short one…

90-120 seconds to be exact.

Studies have shown that this rest period is optimal for producing the best testosterone spike in the gym.

Also, studies have shown that after 45 minutes of training your body stops producing testosterone, and after 60 minutes, your body is flooded with cortisol.

So what I’m trying to say is that one of the benefits of the full body workout weekly routine is that you won’t waste any time in the gym.

You won’t be hanging out for an hour, moseying around in between sets, and you won’t spend 15 minutes on a bicep curl exercise that’s recruiting cortisol and killing testosterone…

Instead, you’ll be better focused, your workouts will be shorter and you’ll increase testosterone and muscle mass as a result.

It may take some getting used to at first, but when you transition to 3 full body workouts a week, you’ll waste less time in the gym in regards to the efficiency of your workout and you’ll waste less time in the gym in regards to the other obligations you have as a man…

Like I said, it may take some getting used to, but it’s a win-win if I’ve ever seen one.

Your Next Step

Take a look at your workout routine…

Does it look like what I’ve given you in this article today?

3 short and effective full body workouts a week?

Because if it doesn’t, you’re workout routine is probably killing your testosterone levels.

And I want to encourage you to change things up a bit so that you see the best testosterone-boosting and muscle-building results from your workouts.

Here’s a helpful weekly workout routine option for you to check out.

Train hard and with no regrets!

– Joe LoGalbo

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