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Full Body v.s Isolating Muscle Groups

The fitness industry is overpacked with ‘experts’ and influencers who all want to promote their own programs. It can be a bit overwhelming to choose who to listen to. It’s important to evaluate your goals and determine what’s best for you. Gym rats are either doing full body workouts or isolating muscle groups. Sometimes they manage to create a hybrid program of the two.

Full Body Workouts:

These are great for people looking to lose weight. By exercising the entire body, large muscle groups are constantly collaborating to raise an individuals Basal Metabolic Rate. (BMR) This helps the body stay in a fat burning mode well after each workout is complete. Full body workouts are great for burning calories because all the body’s muscles are getting involved. Full body workouts enhance muscle mobility and over all athletic ability.

Isolating Muscle Groups:


Splitting your workout routine to focus on different muscle groups every day is a great way to build mass and size. Cycling through leg day, arm day, and back day gives each muscle group more time to rest. More rest paired with consistent effort leads to bigger gains. It is common for body builders and people chasing mass to isolate their muscle groups.



The hybrid model is still technically a full body workout but follows principles of isolation exercises on muscle groups. For example one can do a full body workout on DAY A and focus exclusively on chest, triceps, back, and legs. DAY B can then be shoulders, biceps, back, and legs. The whole body is being put to work on both DAY A and DAY B but different parts of the upper body are being worked out on each day. It’s best to stay away from the hybrid model until you have mastered your form and have a few years of gym experience under your belt. Beginners should either choose full body workouts or isolate each muscle.

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