Det finns inte så mycket att diskutera, samtliga studier inom området har visat att ett program med högre frekvens och lägre volym per tillfälle är bättre då proteinsyntesen bara är förhöjd 48-72h efter ett pass.
Och det krävs inte mycket för att maximalt stimulera den, mer reps och sets efter det kommer endast att leda till uthållighet och en förlängd återhämtning.
Anders The Peak skapade tidigare idag en tråd med en studie som besvarar just din fråga.
Citat:
The purpose of this study was to investigate the effects of training muscle groups 1 day per week using a split-body routine versus 3 days per week using a total-body routine on muscular adaptations in well-trained men. Subjects were 20 male volunteers (height = 1.76 +/- 0.05 m; body mass = 78.0 +/- 10.7 kg; age = 23.5 +/- 2.9 years) recruited from a university population. Participants were pair-matched according to baseline strength and then randomly assigned to 1 of 2 experimental groups: a split-body routine (SPLIT) where multiple exercises were performed for a specific muscle group in a session with 2-3 muscle groups trained per session (n = 10), or; a total-body routine (TOTAL), where 1 exercise was performed per muscle group in a session with all muscle groups trained in each session (n = 10). Subjects were tested pre- and post-study for 1 repetition maximum strength in the bench press and squat, and muscle thickness of forearm flexors, forearm extensors, and vastus lateralis. Results showed significantly greater increases in forearm flexor muscle thickness for TOTAL compared to SPLIT. No significant differences were noted in maximal strength measures. The findings suggest a potentially superior hypertrophic benefit to higher weekly resistance training frequencies.
Copyright (C) 2015 by the National Strength & Conditioning Association.
http://journals.lww.com/nsca-jscr/Ab..._on.96921.aspx
|