The Advantage of Total-body Workouts
Fitness Rx for Men|September 2016

Do Bodybuilders Have It Wrong?

Michael J. Rudolph
The Advantage of Total-body Workouts

If you walk into most gyms on the planet, everyone there hitting the weights is probably using some type of split-training workout that systematically trains specific muscle groups on different days. One of the primary reasons for the preponderant use of split training is most top-level bodybuilders typically utilize split routines that train each muscle group twice a week 1 and since they’re so big and strong, most of us surmise that this training approach must be the best way to gain muscle. Well, despite the tremendous popularity of split-training approaches, there are some very good scientific reasons demonstrating that the use of total-body workouts, which train the entire body in one workout, are more effective than split routines at promoting muscle growth.

TOTAL-BODY WORKOUTS DELIVER MORE TRAINING INTENSITY AND VOLUME

The most apparent advantage of split-training routines over total-body workouts is the relatively greater training volume achieved with split-training protocols. For instance, when training chest, split-training routines incorporate several sets of many different bench press movements such as the flat bench, incline bench and decline bench followed up by some sort of non-pressing movement to finish off the pecs such as flyes. Of course, this is quite a bit more volume than the four or five sets of bench presses that are done during a full-body program. So, split routines are presumptively more effective at increasing muscle mass, since greater training volume is supposedly more effective at stimulating muscle growth.

Diese Geschichte stammt aus der September 2016-Ausgabe von Fitness Rx for Men.

Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.

Diese Geschichte stammt aus der September 2016-Ausgabe von Fitness Rx for Men.

Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.

WEITERE ARTIKEL AUS FITNESS RX FOR MENAlle anzeigen
Ultimate in Nutrition
Fitness Rx for Men

Ultimate in Nutrition

New Sports Nutrition Strategies That Enhance Performance.

time-read
6 Minuten  |
November 2016
Fitness Rx for Men

Cardio Research Review: Best of 2016

Many people have a love-hate relationship with cardio. But for most, cardio is essential for cardiovascular health and fat burning. But which kinds of cardio are best and how long do you really need to sweat to see results? We gathered our best reports and cutting-edge research from 2016— check out these effective methods and training techniques before your next sweat session.

time-read
6 Minuten  |
January 2017
Fitness Rx for Men

Muscle-Building Research Review: Best of 2016

ENHANCED PERFORMANCE WITH CREATINE AND REST-PAUSE TRAININGThe right combination of supplement and training techniques can vigorously boost muscle size and strength. One combination suggested in 2016 involved the joint use of creatine monohydrate with the rest pause training technique. Rest-pause training typically involves the use of a weight that you can lift for a specific amount of repetitions. Yet, instead of lifting the weight uninterrupted for a complete set of repetitions, you rest between repetitions. This approach will typically allow performance of additional repetitions, providing a substantial training effect that boosts muscle size and strength.

time-read
5 Minuten  |
January 2017
The Basic Four For The Core Training Program
Fitness Rx for Men

The Basic Four For The Core Training Program

The traditional road to building strong, tight-looking abdominal muscles was simple: lose fat and do thousands of sit-ups and leg raises.

time-read
5 Minuten  |
Spring 2017
Fitness Rx for Men

Intermittent Fasting Is Good For Your Health

It’s been shown that intermittent fasting can help you lose weight— and because of this, it’s a method that’s being adopted by many fitness trainers and professionals.

time-read
3 Minuten  |
Spring 2017
Don't Find Influence in Others
Fitness Rx for Men

Don't Find Influence in Others

Joe, i love following you on instagram (@joedon- nellyfit). You seem like a person of intense and con- sistent motivation. My question to you is how do i prevent lulls in my levels of motivation? I find things to motivate me, it runs its course and then before i know it i feel completely unmotivated. How do i fix this? What should i focus on or stay away from when looking for consistent motivation? Thank you in advance. 

time-read
1 min  |
September 2016
Forced Reps For Accelerated Muscle Growth And Strength!
Fitness Rx for Men

Forced Reps For Accelerated Muscle Growth And Strength!

Advanced weightlifting techniques manipulate specific training variables such as load, sets and repetition range, in order to more efficiently improve lean muscle size and strength.

time-read
4 Minuten  |
Spring 2017
Is There a Best Rep Range for Muscle Growth?
Fitness Rx for Men

Is There a Best Rep Range for Muscle Growth?

The “strength-endurance continuum” is a widely accepted concept in the field of exercise science.

time-read
5 Minuten  |
Spring 2017
Better Abs, Better Sex
Fitness Rx for Men

Better Abs, Better Sex

It doesn’t matter if you were naughty or nice; better abs and better sex did not magically appear over the holidays.

time-read
6 Minuten  |
Spring 2017
Forced Reps For Accelerated Muscle Growth And Strength!
Fitness Rx for Men

Forced Reps For Accelerated Muscle Growth And Strength!

Advanced weightlifting techniques manipulate specific training variables such as load, sets and repetition range, in order to more efficiently improve lean muscle size and strength.

time-read
5 Minuten  |
Spring 2017