Apr 082016
 

Interesting article over at SuppVersity on a recent study comparing these two training splits. This is particularly interesting to me as I just recently started training full-body three days a week.
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Body Composition Changes Favor Volume-Equated FB Workouts in Trained Athletes

aI guess that most of you will be training according to a split workout, right? You can do so many great bench press and biceps curl variations on “International Chest + Biceps”-Monday… awesome, right? Ok, enough of the sarcasm and back to the science. In this case, a recent study by scientists from the National Research Institute in Warsaw, the Sports Performance Research Institute New Zealand, the Bond University in Australia and the University of the Sunshine Coast.

Said study was conducted by Crewther et al. and published recently in the Biology of Sport. It examined the effects of two equal-volume resistance-training protocols upon strength, body composition and salivary hormones in male rugby union players.

The scientists used a crossover design, involving 24 male rugby players (mean age 29.8 ± 6.8 years; height 179.5 ± 7.9 cm; body mass 92.9 ± 12.2 kg) with at least 2 years of resistance-training experience (3-4 times per week) who completed a 4-week full-body (FB) and split-body (SB) training protocol of equal volume during the competitive season.

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  2 Responses to “Full-Body vs. Split Workouts:”

  1. Hi Dean,

    This is something I am also thinking about looking at (FB) as a way of training for a different approach even if for a short while. I’ve not trained FB since starting training or returning from a comeback, so it will be hard to get used to only training 3 times a week. Also when I’m on early shift in the morning, I have limited time to train and so may have to do something different that week or try and do the same volume over 5 days.

    Let me know your thoughts.

    Kind regards, Graham.🏋🏼

    • Hi Graham,

      I am actually thinking of breaking mine down to a upper lower split due to the fact I think you need a full day recovery in between so if I miss one training session doing FB its pretty much impossible to make up. I do like the idea of training three times per week. I will expand more about this on the forums and in my training.

      That said I would still give it a try and see how you like it. 🙂

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