TY - JOUR
T1 - Split or full-body workout routine
T2 - which is best to increase muscle strength and hypertrophy?
AU - Evangelista, Alexandre Lopes
AU - Braz, Tiago Volpi
AU - La Scala Teixeira, Cauê Vazquez
AU - Rica, Roberta Luksevicius
AU - Alonso, Angélica Castilho
AU - Barbosa, Welmo Alcântara
AU - Reis, Victor Machado
AU - Baker, Julien Steven
AU - Schoenfeld, Brad Jon
AU - Bocalini, Danilo Sales
AU - Greve, Julia Maria D’Andréa
N1 - Funding information:
To Fundação de Amparo à Pesquisa e Inovação do Espírito Santo (number 84417625/2018) and Fundação para a Ciência e a Tecnologia (UID04045/2020) for the fellowship grants for the study. The fund providers played no role in the decision to publish or in the preparation of the manuscript.
Publisher copyright:
Copyright 2021
PY - 2021/8/18
Y1 - 2021/8/18
N2 - Objective: To compare the effects of different resistance training programs on measures of muscle strength and hypertrophy. Methods: Sixty-seven untrained subjects were randomized to one of two groups: Split Workout Routine (n=35), in which muscle groups were trained twice per week in an A/B split consisting of eight sets per session, or Full-Body Workout Routine (n=32), in which muscle groups were trained four times per week with four and eight sets per session. Both groups performed eight to 12 repetition maximum per set, with 60 seconds of rest between sets. Maximal strength and muscle thickness were assessed at baseline and after eight weeks of training. Results: A significant main effect of time (pre versus post) was observed for maximal strength in the bench press and squat exercises and thickness of the elbow extensor, elbow flexor and quadriceps femoris muscles. Selected variables did not differ significantly between groups. Conclusion: Resistance training twice or four times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.
AB - Objective: To compare the effects of different resistance training programs on measures of muscle strength and hypertrophy. Methods: Sixty-seven untrained subjects were randomized to one of two groups: Split Workout Routine (n=35), in which muscle groups were trained twice per week in an A/B split consisting of eight sets per session, or Full-Body Workout Routine (n=32), in which muscle groups were trained four times per week with four and eight sets per session. Both groups performed eight to 12 repetition maximum per set, with 60 seconds of rest between sets. Maximal strength and muscle thickness were assessed at baseline and after eight weeks of training. Results: A significant main effect of time (pre versus post) was observed for maximal strength in the bench press and squat exercises and thickness of the elbow extensor, elbow flexor and quadriceps femoris muscles. Selected variables did not differ significantly between groups. Conclusion: Resistance training twice or four times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.
KW - Resistance training
KW - Muscle development/physiology
KW - Muscle
KW - skeletal/growth & development
KW - Muscle strength
KW - Hypertrophy
UR - http://www.scopus.com/inward/record.url?scp=85115280750&partnerID=8YFLogxK
U2 - 10.31744/einstein_journal/2021AO5781
DO - 10.31744/einstein_journal/2021AO5781
M3 - Journal article
C2 - 34468591
AN - SCOPUS:85115280750
SN - 1679-4508
VL - 19
JO - Einstein (Sao Paulo, Brazil)
JF - Einstein (Sao Paulo, Brazil)
M1 - eAO5781
ER -