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Two- Versus Three-Way Split Resistance Training Regimes


The most optimal training split for muscular development and strength is often debated πŸ€” β €β €β €β €β €β €β €β €β € 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 πŸ‘ˆ β €β €β €β €β €β €β €β €β € 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 πŸ‹ β €β €β €β €β €β €β €β €β € Both training routines produced similar gains in fat-free mass and strength over a 4 week period πŸ“ˆ β €β €β €β €β €β €β €β €β € Although it was just a pilot study, and not without its limitations, pretty interesting nonetheless πŸ‘ β €β €β €β €β €β €β €β €β € My primary takeaways from the study: β €β €β €β €β €β €β €β €β € 1. As long as you train a body part twice a week, your training split probably won't matter too much ☝️️ β €β €β €β €β €β €β €β €β € 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 πŸ’ͺ β €β €β €β €β €β €β €β €β € The full text of this study is available through research gate and can be found here: http://tinyurl.com/zaqysqu πŸ‘ˆ

#resistanceexercise #trainingsplits #bodycomposition #strength #bodybuilding

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