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

• Autores: Alex Silva Ribeiro, Brad J. Schoenfeld, Danilo R. P Silva, Fábio Luiz Cheche Pina, Débora Alves Guariglia, Marcelo Porto, Nailza Maesta, Roberto C. Burini, Edilson Serpeloni Cyrino
• Localización: International journal of sport nutrition and exercise metabolism, ISSN 1526-484X, ISSN-e 1543-2742, Vol. 25, Nº. 6, 2015, págs. 559-565
• Idioma: inglés
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• Resumen

  • The purpose of this study was to compare different split resistance training routines on body composition and muscular strength in elite bodybuilders. Ten male bodybuilders (26.7 ± 2.7 years, 85.3 ± 10.4 kg) were randomly assigned into one of two resistance training groups: 4 and 6 times per week (G4× and G6×, respectively), in which the individuals trained for 4 weeks, 4 sets for each exercise performing 6�12 repetitions maximum (RM) in a pyramid fashion. Body composition was assessed by dual energy X-ray absorptiometry, muscle strength was evaluated by 1RM bench-press testing. The food intake was planned by nutritionists and offered individually throughout the duration of the experiment. Significant increases (p < .05) in fat-free mass (G4× = +4.2%, G6× = +3.5%) and muscular strength (G4× = +8.4%, G6× = +11.4%) with no group by time interaction were observed. We conclude that 4 and 6 weekly sessions frequencies of resistance training promote similar increases in fat-free mass and muscular strength in elite bodybuilders.