Split vs full body training

basskiller

basskiller

Joined
Aug 24, 2003
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2,856
Split vs full body training

Now before you answer.. This is just for hypothetical fatloss only.



I know the old adage that more muscle you build, the calories you'll burn = the more fat loss. That may work over time, but given a relitively short amount of time, say 3 to 4 months and the person is trying to lose a generous amount of BF..

I think the person would lose more doin full body high reps low volume weight training . (along w/cardio)

what do you guys think?
 
Jesus !
That same question has been on my mind since Dog Pound Hank commented or my routine.

I think the person would lose more doin full body high reps low volume. (long w/cardio)
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I'd say that would be correct .
 
Anybody try Tabata. It was in the April issue of Muscle and Fitness. I give it two thumbs up. I have done it twice this year for 4 weeks each.
 
Bass, it depends on what expense you wish to pay in losing that fat. Doing as you said, its going to be more difficult retaining as much muscle as possible. The better solution would be using a normal split and keeping the weights heavy enough to maintain muscle...8-12 rep range. Remember, you don't wanna turn your iron session into a cardio event. With sound diet and enuff cardio you will lose fat. Throw in a fat burner to hype it up. Of course if you don't wanna do it natty, theres other alternatives too.lol

p.s...Not like I'm cut!lol :p I speak as in "do as I say, not as I do". ;) I have trained many in my time and know what it takes to add muscle, lose fat etc.
 
HOTROCKS said:
I usually only rest 60sec between sets .
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However, you would CERTAINLY build much more muscle if you rested longer on certain movements, as you severely limit the poundages you can use. I can't even fathom resting 60 seconds after a heavy set of deads or squats! :eek: Thats a cardio event dude.lol :p I mean if thats what you desire...to turn your iron session into a cardio event, then by all means go for it brutha. :)
 
Dawgpound_Hank said:
Bass, it depends on what expense you wish to pay in losing that fat. Doing as you said, its going to be more difficult retaining as much muscle as possible. The better solution would be using a normal split and keeping the weights heavy enough to maintain muscle...8-12 rep range. Remember, you don't wanna turn your iron session into a cardio event. With sound diet and enuff cardio you will lose fat. Throw in a fat burner to hype it up. Of course if you don't wanna do it natty, theres other alternatives too.lol

p.s...Not like I'm cut!lol :p I speak as in "do as I say, not as I do". ;) I have trained many in my time and know what it takes to add muscle, lose fat etc.
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See I was thinking more in the rep range of 15 to 20 with enough weight as not really to build, but just maintain. cause it's really more about the fatloss. v

Has anyone seen any studies that deal with calorie expendatures/muscle properties comparing high reps low weight vs low reps high weight?
 
bro i havent done any studies and probably dont have near the knowledge most of these other guys do but when i started back working out (1yr ago) i was 188lbs and training in MMA. I never did and evercise that i couldnt do atleast 12x except for flat bench press. I did my chest workout on monday (which included my flat bench) and then circuit workout on tuesday which consisted of 10 exercises (usually just machines that i could pre-set--like shoulder press, chest flys, rowing, tricep extenions...etc.) and i did 12-15 reps at each staion and did the whole circuit 10 times! If im not mistaken i think this is called a "horizontal circuit workout" but i may be wrong. I wish i still had a picture but i ran a cycle of tren and test prop for 8wks and i went up to 228 lbs and had more definition than i had ever had before. My muscles did grow however not like they would have if i had lifted heavy weights mostly and gave my muscles more time to rest. But i did make one heck of a transformation. on wednesday i would do something stupid like work triceps again lol or biceps and then on thursday i repeated tuesday. on friday all i worked was abs but by then thats about all i could do lol. its a very stupid workout that doesnt make very much sense at all and i certainly wouldnt reccomend this to anyone trying to gain mass but as far as puttin on a little lean muscle and shedding fat...this was killer!! i used lots of energy and would often puke b4 i could finish this workout when i first started doin it. this may not help you at all but its my testimony to the "high-rep" training...
 
basskiller said:
Has anyone seen any studies that deal with calorie expendatures/muscle properties comparing high reps low weight vs low reps high weight?
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No ! To many variables to study at one time , but I have studies that pertain to specifies .

As to keep from reading the comple study ........
5. CONCLUSIONS
The strength training program is an important component of health-and performancerelated
fitness programs. When designing a strength training program, to optimize training
adaptation, the overload principle must be used; therefore, for muscular strength, hypertrophy
and power, the specific nature of overload that favors strength and power or
endurance is manipulated by altering the number of repetitions, the resistance lifted, and
the duration of the recovery (Robergs & Roberts, 2000). Therefore, in this study, the rests
between sets is manipulated and it has been shown that a 5-minute rest interval between
sets allowed for the highest volume to be completed when athletes trained with an 85% of
1RM load.
It has been shown that the ability to perform a higher volume of training with a given
load may stimulate greater strength and hypertrophy adaptations (Rahimi, 2005; Robinson
et al., 1995). Therefore, power lifters and bodybuilders must become aware that
training with submaximal amounts of resistance necessitated a 5-minute rest between sets
for recovery and the prevention of fatigue; thereby, with this rest interval length, athletes
are able to perform a higher volume of training that, as mentioned above, may stimulate
greater strength and hypertrophy adaptations.

http://facta.junis.ni.ac.rs/pe/pe200701/pe200701-04nn.pdf
 
And there is conflicting studies ..........
This study investigated the effects of a high volume 5-wk weight training program and different exercise/rest intervals on measures of power, high intensity exercise endurance (HIEE), and maximum strength. Subjects, 33 weight trained men (M age 20.4+/-3.5 yrs), were divided into 3 equal groups. The groups used the same exercises and set-and-repetition scheme. Rest intervals were 3 min for Gp 1, 1.5 min for Gp 2, and 0.5 min for Gp 3. Pre/post changes were analyzed using G x T ANOVA. Peak power, average peak power, and average total work, as measured during 15 five-sec cycle max-efforts rides and the 1-RM squat, increased significantly (N = 33, p < 0.05). The vertical jump and vertical jump power index did not show a statistically significant change. The 1-RM squat increased significantly more in Gp 1 (7%) than in Gp 3 (2%). Data suggest that, except for maximum strength, adaptations, to short-term, high-volume training may not be dependent on the length of rest intervals.

(C) 1995 National Strength and Conditioning Association
 
Hotrocks, don't believe every study you read bro...there is millions of them out there. Let me try to explain to you why such short rests between sets (like 1 min rest only as you said you take) on every exercise is NOT the way to go to build muscle.

Again, we will use squats as example as I used in my prior posts discussing this topic (as short rest periods are more feasible with NON-compound movements thats not so taxing). If a dude rests only 1 min, he is SEVERELY putting limits on the WEIGHT he can use for REPS, and THATS what builds muscle! Example, lets say a dude does a set of of squats with 405 lbs x 10 reps....the 10'th rep being a BALL BUSTING rep...the last rep he can get. OK, he rests 1 min only, and jumps in for his next set. First off, if he did INDEED bust ASS on that last set, after 1 min rest only he is probably having a hard time even STANDING...let alone ready to do another set! If he DOES attempt to do his set, he will probably drop to the floor under 405 not even able to do 1 rep, and he CERTAINLY will not be able to move up in weight for a heavier set of lets say 6 reps. However, if he rests longer to allow himself to RECOVER, then he will perhaps be able to handle 455 x 6 on his next set.That rest time varies individually...in this example it may be 3 mins, it may be 6 mins, it may be 8 mins...varies. Follow me dude?

I don't know the intensity that you normally kick it with the iron, nor do I know the poundages you use. I see you stated in another thread that you're not growing like you wish. I GUARANTEE you if you start resting longer between sets so that you CAN use more poundage for reps, you WILL start seeing muscle growth. If a dude is squatting 225 x 12 today, and 2 years from now he is squatting 365 x 12, his quads are gonna be a shitload bigger! Theres no secret, no gimmicks, no magic...its all about increasing your poundages for reps in good form...simply put, PROGRESSIVE RESISTANCE...basic as it gets. Give it a try and see for yourself bro. ;)
 
this is what alot of woman do at my gym, it is basically an extended cardio session after the treadmill.
 
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