Two- Versus Three-Way Split Resistance Training Regimes


The most optimal training split for muscular development and strength is often debated 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although there are countless ways you can split up your training e.g. Upper/lower, push/pull/legs, body part splits, there may not be too much difference between routines 👈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For example, in this study by Ribeiro and colleagues (2015) exercises were matched between groups but were arranged differently into either a two- or three-way split 🏋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Both training routines produced similar gains in fat-free mass and strength over a 4 week period 📈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although it was just a pilot study, and not without its limitations, pretty interesting nonetheless 👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My primary takeaways from the study: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. As long as you train a body part twice a week, your training split probably won't matter too much ☝️️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Your training routine can be flexible around your lifestyle. You don't need to train every day. If you can only train a few days of the week then do so 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The full text of this study is available through research gate and can be found here: http://tinyurl.com/zaqysqu 👈

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