Thread: What kind of gains?

Would I be able to expect good mass gains doing a routine like this every other day? Or are full body's meant specifically for strength? I've been doing a 3-day split, but would like to try a full body but want mass gains.

3 sets per exercise

Bench Press - 10 Reps
Concentrated Bicep Curls - 10 Reps
Tricep Extensions - 10 Reps
Shoulder Raises - 10 Reps
Quad Extensions - 15 Reps
Hamstring Curls - 15 Reps
Calf Raises - 15 Reps
Squats - 15 Reps


Workout #2

EXERCISE Set #1 Set #2 Set #3
Bench Press - 10 Reps
Standing Bicep Curls - 10 Reps
Tricep Curls - 10 Reps
Seated Dumb Bell Press - 10 Reps
Quad Extensions - 15 Reps
Hamstring Curls - 15 Reps
Calf Raises - 15 Reps
Squats - 15 Reps


Workout #3

EXERCISE Set #1 Set #2 Set #3
Bench Press - 10 Reps
Bicep Curls Standing Or Concentrated - 10 Reps
Tricep Extensions - 10 Reps
Shoulder Raises - 10 Reps
Quad Extensions - 15 Reps
Hamstring Curls - 15 Reps
Calf Raises - 15 Reps
Squats - 15 Reps



What about with this one?

Bench Press - 8-10 Reps
Chest Flies - 10 Reps
Back Squats - 8 Reps
Lat Pulls - 10 Reps
Bicep Curls - 10-12 Reps
Tricep Pull Downs - 10-12 Reps
Tricep Extensions - 10-12 Reps
Leg Press - 15 Reps

Originally Posted by stvmcd

What if I kept the same routine, but inserted more compound exercises in place of the isolation. My main question is does a full body workout like this, done no less than 3 days a week, have potential to grow mass?

Originally Posted by Scarface30

caloric surplus + progression in the gym = mass gains.

but the biggest factor there would be your diet.

your choice of movements is not the greatest, you have no rowing movements at all. also too much isolation stuff. I'd scrap it, take a look at the stickies, and start over.