Total-body Training Research Articles

A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men.

Bartolomei, S, Nigro, F, Malagoli Lanzoni, I, Masina, F, Di Michele, R, and Hoffman, JR. A comparison between total body and split routine resistance training programs in trained men. J Strength Cond Res 35(6): 1520-1526, 2021-The purpose of the present investigation was to compare the effects of total body (TB) versus split routine (SR) resistance training workouts on maximal strength and muscle hypertrophy in trained men. Twenty-one resistance-trained men were randomly assigned to either a TB (TB: age = 24.1 ± 4.4 years; body mass = 78.7 ± 11.3 kg; body height = 177.0 ± 3.9 cm) or the SR group (SR: age = 24.9 ± 4.2 years; body mass = 79.2 ± 9.5 kg; body height = 175.2 ± 6.0 cm). Both groups performed a 10-week resistance training program. Isokinetic bench press at 75 and 25 cm·s-1 (ISOK75 and ISOK25, respectively), isometric bench press (ISOBP), isometric squat (ISOSQ), and one repetition maximum BP and SQ assessments were performed before and after training. Muscle thickness of the pectoralis major (PECMT), superior part of trapezius (TRAPMT), and vastus lateralis (VLMT) muscles was also evaluated at the same timepoints using ultrasonography. Improvements were observed in both groups for all strength assessments and muscle thicknesses. Only changes in ISOK25 were significantly (p = 0.015) greater in TB than in SR, while significantly greater (p = 0.037) changes in VLMT were detected in SR compared with TB. Results indicated that a TB training paradigm may be more appropriate for maximal strength improvement, while an SR training protocol may be more optimal in stimulating muscle growth in experienced, resistance-trained men.

Effect Of Resistance Training Frequency On Body Composition In Middle-aged Women

The effect of resistance training (RT) frequency on body composition has not been well studied in women, although they are at high risk for loss of lean mass with age. PURPOSE: This study evaluated short-term effects of a 3- versus 4-day a week RT program on changes in absolute (kg) and relative (%) lean and fat mass. METHODS: Nineteen untrained women (age 48 ± 1.2 years; BMI 28.8 ± 1.2) completed 8 weeks of RT. To promote adherence they self-selected assignment to either Group 3, which trained 3 nonconsecutive days of the week using a traditional total body protocol, or Group 4, which trained 4 consecutive days of the week using an alternating split training (upper-lower body) protocol. Group 4 completed 3 sets of 6 upper body exercises (chest press, latissimus pulldown, shoulder press, machine row, triceps pushdown, biceps curl) or 6 sets of 3 lower body exercises (leg press, leg extension, leg curl). Group 3 completed 3 sets of the same 8 exercises (excluding machine row) used for split training. Both groups completed 72 sets of 8-12 repetitions at 50-80% 1RM per week. Body composition was measured using air displacement plethysmography prior to and after completion of the RT program. To control for diet, participants were instructed not to change their intake or restrict calories during the study. RESULTS: Both RT protocols were well-tolerated, had 98% adherence, and resulted in significant increases in upper and lower body strength (p < 0.01). At baseline and after 8 weeks of RT there were no significant between-group differences in age, body mass, BMI, lean or fat mass. However, when both groups were combined there was a significant increase in absolute lean mass (1.1 ± 0.3 kg; p = 0.002) accompanied by increases in body mass (1.04 ± 0.4 kg; p = 0.009) and BMI (0.38 ± 0.1; p = 0.01). A small, non-significant decrease in % body fat (-0.4 ± 0.3 %) was observed. CONCLUSIONS: In untrained, middle-aged women initial, short-term gains in lean mass are not influenced by a training frequency of either 3 or 4 days a week. Consecutive-day split training is as well tolerated as traditional every-other-day total body training, even by novices. Therefore, for convenience and to promote adherence, women beginning a RT program should be taught both training protocols so they may schedule training sessions to fit their normal, weekly routine as closely as possible.

Changes in Muscle Hypertrophy in Women with Periodized Resistance Training

Adaptations of arm and thigh muscle hypertrophy to different long-term periodized resistance training programs and the influence of upper body resistance training were examined. Eighty-five untrained women (mean age = 23.1 +/- 3.5 yr) started in one of the following groups: total-body training [TP, N = 18 (3-8 RM training range) and TH, N = 21 (8-12 RM training range)], upper-body training [UP, N = 21 (3-8 RM training range) and UH, N = 19, (8-12 RM training range)], or a control group (CON, N = 6). Training took place on three alternating days per week for 24 wk. Assessments of body composition, muscular performance, and muscle cross-sectional area (CSA) via magnetic resonance imaging (MRI) were determined pretraining (T1), and after 12 (T2) and 24 wk (T3) of training. Arm CSA increased at T2 (approximately 11%) and T3 (approximately 6%) in all training groups and thigh CSA increased at T2 (approximately 3%) and T3 (approximately 4.5%) only in TP and TH. Squat one-repetition maximum (1 RM) increased at T2 (approximately 24%) and T3 (approximately 11.5%) only in TP and TH and all training groups increased 1 RM bench press at T2 (approximately 16.5%) and T3 (approximately 12.4%). Peak power produced during loaded jump squats increased from T1 to T3 only in TP (12%) and TH (7%). Peak power during the ballistic bench press increased at T2 only in TP and increased from T1 to T3 in all training groups. Training specificity was supported (as sole upper-body training did not influence lower-body musculature) along with the inclusion of heavier loading ranges in a periodized resistance-training program. This may be advantageous in a total conditioning program directed at development of muscle tissue mass in young women.

THE EFFECTS OF RESISTANCE TRAINING ON A HIGH INTENSITY MANUAL MATERIALS HANDLING TASK IN WOMEN

1806 Manual materials handling tasks in the workplace place high demands on strength and endurance. It is recognized that men possess advantages (i.e. because of greater size and strength) over women during such tasks, but the potential of training interventions for the improvement of women's occupational performance is largely unexplored. We evaluated the effects of two resistance training programs: (1) upper body training (UBT) and (2) total body training (TBT) on a repetitive box lifting task (RBLT) and a 1 repetition maximum (1RM) boxlift (BL). The RBLT consisted of the maximum # of boxes lifted from the floor to a height of 1.32 m within a 10 min period (subjects moved between two boxes 2.4 m apart between lifts). 37 women (24±4 yrs, 166±6 cm, 64±9 kg) underwent either UBT (n=17) or TBT (n=20) and trained 3 x/wk for 6 months (3 sets/exercise, reps were periodized from 8 to 12; rest periods varied between 45-90 secs). A 20-30 min aerobic component concluded each workout. Testing occurred pre (T1), mid-way (T2) and post (T3) training. An ANOVA with repeated measures indicated significant (p≤0.05) training effects for both the RBLT and 1RM BL (T1<T2<T3), but no group or interaction effects. Results (mean±SD) were: 1RM BL (TBG: T1=30±5, T2=35±5, T3=38±4; T1 to T2%Δ=≈17%, T1 to T3%Δ=≈27%; UBG: T1=31±6, T2=35±7, T3=38±6, T1 to T2%Δ=≈13%, T1 to T3%Δ=≈23%); RBLT (TBG: T1=89±24, T2=109±18, T3=118±16, T1 to T2%Δ=≈22%, T1 to T3%Δ=≈33%; UBG: T1=86±24, T2=108±26, T3=118±20, T1 to T2%Δ=≈26%, T1 to T3%Δ=≈37%). These data indicate that(1) adaptations in the upper body appear to account for a greater proportion than the lower body for the performance changes and (2) women can continue to exhibit performance improvements beyond 3 month of training.