MOVE WELL: The Lat­est Train­ing Re­search


Muscle & Performance - - Contents -

Does “chest and tri’s, back and bi’s, leg day and shoul­der day” sound like your lift­ing sched­ule? If you’re a tra­di­tional body­part train­ing split ath­lete who isn’t so con­cerned with get­ting huge any­more and wants to max­i­mize fat loss, con­sider switch­ing over to full-body work­outs. A 2016 study from New Zealand found that male rugby play­ers fol­low­ing a full-body pro­gram ex­pe­ri­enced more fat loss than those do­ing a split-body­part work­out. The full-body sub­jects were also able to main­tain mus­cle mass and strength lev­els- a huge bonus for a fat-burn­ing-fo­cused pro­gram. As for fre­quency, start with three full-body work­outs per week, with one ex­er­cise of three or four sets per ma­jor mus­cle group, and ei­ther in­crease vol­ume and/or in­ten­sity as you adapt or move up to four days a week.

Burn more fat and main­tain mus­cle with full-body work­outs.

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