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

in International Journal of Sport Nutrition and Exercise Metabolism
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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.

Ribeiro, Silva, Pina, and Cyrino are with the Physical Education and Sport Center, Londrina State University, Londrina, Brazil. Schoenfeld is with the Exercise Science Dept., CUNY Lehman College, Bronx, New York, USA. Guariglia is with the Health Science Center, Maringá State University, Maringá, Brazil. Porto is with the Faculty of Physical Education, UNIFAFIBE University Centre, Bebedouro, Brazil. Maestá is with the Faculty of Nutrition, Methodist University of Piracicaba, Piracicaba, Brazil. Burini is with the Department of Public Health, State of São Paulo University, Botucatu, Brazil.

Address author correspondence to Alex S. Ribeiro at alex-silvaribeiro@hotmail.com.