Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study

Ribeiro, Alex Silva; Schöenfeld, Brad J.; Silva, Danilo; Pina, Fábio Luiz Cheche; Guariglia, Débora Alves; Porto, Mariana Alves; Maestá, Naílza; Burini, Roberto Carlos; Cyrino, Edílson Serpeloni

doi:10.1123/ijsnem.2015-0077

Cited by 18 publications

(20 citation statements)

References 6 publications

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“…Bodybuilders self-report a separation of training into two distinct phases: off-season (OFF) and pre-season (PRE) [ 1 ]; it has been argued that a peak week and a post-competition period may have distinctive strategies for the large OFF and PRE. In the OFF phase, these athletes routinely use split training routines, with muscle groups typically trained once or twice a week [ 9 ]. Generally, the PRE phase is initiated 20–12 weeks before the competition, whereby the main focus is on reducing body fat to extremely low levels [ 10 ].…”

Section: Introductionmentioning

confidence: 99%

Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review

Alves

Prestes

Enes

et al. 2020

Sports

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Bodybuilding is a sport that requires adequate training strategies in order to maximize skeletal muscle hypertrophy. The purpose of the present review was to perform a narrative assessment of the training routines designed for muscle hypertrophy used by bodybuilders. A search was carried out in the databases Pubmed/MEDLINE, Scielo, EBSCO, LILACS, SportDiscus, Web of Science, and CINAHL with the words “Resistance training” and “hypertrophy” in bodybuilders and their variations that involve the respective outcomes. Fourteen studies were identified that investigated the long-term training routines of bodybuilders. These studies demonstrate a pattern in the training organization, whereby there is a separation of training into four distinct periods: off-season, pre-contest, peak week, and post-contest. Each period has a specific spectrum of intensity load, total training volume, and exercise type (multi- or single-joint). We conclude that bodybuilding competitors employed a higher intensity load, lower number of repetitions, and longer rest intervals in the off-season than pre-contest.

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Section: Introductionmentioning

confidence: 99%

Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review

Alves

Prestes

Enes

et al. 2020

Sports

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“…Já para indivíduos avançados e atletas de elite como levantadores de peso e fisiculturistas é comum o uso de altas frequências de treinamento (i.e., quatro a seis sessões por semana ou mais) (HÄKKINEN e KALLINEN, 1994;HARTMAN et al, 2007;RAASTAD et al, 2012;RIBEIRO et al, 2015). A utilização de altas frequências de treinamento permitiria a distribuição do volume total de treinamento em um número maior de sessões ao longo da semana, além de diminuir o tempo de duração das mesmas, possibilitando desta maneira um treinamento de maior intensidade e desempenho, em consequência de um menor estado de fadiga (ACSM, 2009;KRAEMER e FLECK, 2009;RIBEIRO et al, 2015).…”

Section: Frequência De Treinamentounclassified

“…Portanto, para indivíduos avançados recomenda-se que as sessões de TF aconteçam entre quatro e seis dias na semana, sendo que atletas de elite poderiam fazer uso de frequências mais altas de treinamento, como por exemplo, realizar duas sessões de treino em um dia, entre quatro e cinco dias na semana (HÄKKINEN e KALLINEN, 1994;KRAEMER e RATAMESS, 2004;HARTMAN et al, 2007;ACSM, 2009;RAASTAD et al, 2012;RIBEIRO et al, 2015). É importante notar que durante programas de treinamento com altas frequências, optase por rotinas divididas onde somente determinados exercícios e/ou grupos musculares são treinados em cada sessão.…”

Section: Frequência De Treinamentounclassified

“…Outras tentativas de comparar diferentes frequências de treinamento, tendo como sujeitos indivíduos treinados, mostraram limitações como, por exemplo, a curta duração do experimento (entre três e seis semanas) (HÄKKINEN e KALLINEN, 1994;HARTMAN et al, 2007;RIBEIRO et al, 2015); falta de informações precisas quanto ao protocolo de treinamento utilizado (HÄKKINEN e KALLINEN, 1994;RAASTAD et al, 2012) e do volume total de treinamento (HÄKKINEN e KALLINEN, 1994;RAASTAD et al, 2012;RIBEIRO et al, 2015; THOMAS e BURNS, 2016); ou ainda, tiveram a frequência de treinamento de cada um dos exercícios e/ou grupos musculares em específico exatamente a mesma, fazendo com que as diferentes frequências fossem configuradas apenas pelo número de sessões que um mesmo programa de exercícios foi dividido (HARTMAN et al, 2007;RIBEIRO et al, 2015).…”

Section: Frequência De Treinamento E Desempenho De Força Em Indivíduounclassified

“…-0 .5 0 .0 0 .5 1 .0 1 .5 KALLINEN, 1994;MCLESTER Jr. et al, 2000;HARTMAN et al, 2007;RAASTAD et al, 2012;RIBEIRO et al, 2015;SCHOENFELD et al, 2015;THOMAS e BURNS, 2016) Outro ponto a ser observado no estudo de McLester Jr. et al (2000), está no fato de seus resultados terem sido alcançados a partir de um protocolo de TF onde foram realizadas apenas três séries semanais na maioria dos grupos musculares, ou seja, um número de séries muito aquém do sugerido para que sujeitos treinados consigam aprimorar a força muscular (RHEA et al, 2003;PETERSON et al, 2005;ROBBINS et al, 2012;RALSTON et al, 2017). De maneira semelhante ao presente estudo, que utilizou nove séries semanais no exercício leg press 45º (unilateral), Schoenfeld et al (2015) utilizaram entre seis e nove séries semanais para cada um dos grupos musculares submetidos ao TF.…”

Section: áRea De Secção Transversa (Ast)unclassified

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Efeito de diferentes frequências de treinamento no desempenho de força máxima e hipertrofia muscular em indivíduos treinados

Neves¹

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Introduction: Training status is one of the factors that may influence training frequency, and in fact, evidence has suggested that previously trained subjects need to perform strength training (ST) at higher weekly frequencies, in order to increase strength and muscle mass. Objective: To compare the changes in lower limbs maximal dynamic strength (1RM) and in the cross-sectional area (CSA) of the quadriceps femoris muscle, after performing a strength training program distributed at different weekly frequencies in a group of previously strength trained individuals. Materials and Methods: The sample was composed of 24 male subjects, aged between 18-35 years, who participated in a 9-week ST program. The subjects were divided into two conditions: STEV-strength training with equalized volumes and, STUVstrength training with unequalized volumes. The ST protocol used the leg press 45º exercise (unilateral) as the only exercise, and thus, each lower limb was submitted to one of the proposed weekly training frequencies (i.e., one and three times). The 1RM test in the leg press 45º exercise (unilateral) and the CSA measurements of the quadriceps femoris muscle were performed at the pre and post training moments. Results: The increases in the 1RM values were significant (p<0.001) and similar, in the different ST frequencies of the STEV condition (16.0 ± 10.0% and 17.2 ± 12.2% for one and three times a week, respectively) and STUV condition (19.4 ± 13.1% and 24.6 ± 14.2% for one and three times a week, respectively). For CSA, there were also similar and significant increases (p<0.001), in the different ST frequencies of the STEV condition (2.1 ± 2.1% and 2.0 ± 2.8% for one and three times a week, respectively) and STUV condition (1.5 ± 2.6% and 4.1 ± 5.0% for one and three times a week, respectively). When the effect size (ES) and the confidence interval (CI) were calculated, it was observed that the higher training frequency presented better results in the 1RM and CSA values, only when it was allowed to perform a higher training volume (i.e., STUV). Conclusion: The ST performed three times a week, showed 1RM and CSA increases similar the one performed only once, regardless of training volume equalization. When the higher frequency of ST allowed a greater total volume of training, significant values of the CI of the ES were observed for both adaptations. Therefore, if trained individuals require higher training volumes to increase strength and muscle mass, alternatives such as increased ST frequency can be considered.

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Skeletal muscle hypertrophy: molecular and applied aspects of exercise physiology

Arantes

Silva

Alvarenga

et al. 2020

Ger J Exerc Sport Res

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Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study

Cited by 18 publications

References 6 publications

Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review

Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review

Efeito de diferentes frequências de treinamento no desempenho de força máxima e hipertrofia muscular em indivíduos treinados

Skeletal muscle hypertrophy: molecular and applied aspects of exercise physiology

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