Split routines.

[(Silent)]

Hey i just wanted yalls thoughts on split routines
For instance

Mondays, Thursdays
Shoulders
Arms
Tuesdays, Fridays
Back
Chest
Wed,Sat
Legs
None on Sunday

So far i am liking Split routines as it allows me to hit the muscle groups i want, harder and in shorter duration of time and have better recovery time.

_____________________
Understand, i have read all of the stickies and websites and all that good stuff and have taken yalls advise when it comes to weight lifting, although as you may have been able to tell, my area of expertise is nutrition and running and im trying to learn every single thing i can about weight lifting now
"hence why i went out and bought two books on the subject and still looking for more"

speaking of which any books yall would recommend? on weight lifting/body building?

 

[tonymcclellan]

I used to be a split guy, but since moving to full bodies I wont go back. FBW allow you hit the hit the muscles with more frequency, allowing protein synthesis levels to remain elevated.

On a split you hit arms and shoulders, PS is up for we'll say 48 hours. After that its another possibly 5 days before you hit them again. There is a two part article in my log called The Split Training Roundtable. Check that out.

 

[Karky]

agree with what tony said. latley, ive become interrested in 4 times a week fullbody, since in trained individuals, studies have showed that protein synteses only stay elevated morel ike 38 hours (or 36, somewhere around there)

only time im for split routines, might be if you are a professional bodybuilder.

 

[buzz]

agree with what tony said. latley, ive become interrested in 4 times a week fullbody, since in trained individuals, studies have showed that protein synteses only stay elevated morel ike 38 hours (or 36, somewhere around there)

only time im for split routines, might be if you are a professional bodybuilder.

karky its 36hrs elevated but they dont completly return to baseline for 72hrs.
i have also seen a study that states doing hiit cardio keeps it elevated for longer than weights.so doing both could be more optimum for growth and fatloss .
il see if i can find it.

 

[buzz]

found it.

Haus JM, Miller BF, Carroll CC, Weinheimer EM, Trappe TA.
Human Performance Laboratory, Ball State University, Muncie, Indiana, USA.

Relatively little is known about the dynamics of the skeletal muscle protein pool following aerobic exercise. Myofibrillar protein synthesis has recently been shown to be substantially elevated for 3 days after a strenuous 60 min bout of one-legged aerobic exercise, and this increase was surprisingly equal to or greater than what has been shown numerous times following resistance exercise over the same time course. Because net protein accretion is the sum of protein synthesis and degradation, we sought to directly measure skeletal muscle myofibrillar proteolysis in five healthy young males in response to an identical strenuous 60 min aerobic exercise bout and at the same time points (rest, 6, and 24 h post-exercise and 48 and 72 h post-exercise in a subset of subjects). We measured skeletal muscle myofibrillar proteolysis by monitoring the release of the natural tracer 3-methylhistidine (3MH) from the vastus lateralis muscle into the interstitial space via microdialysis. Skeletal muscle interstitial 3MH concentration was no different (P>0.05) from rest (5.16+/-0.38 nmol/mL) after 6 (5.37+/-0.55 nmol/mL), 24 (5.40+/-0.26 nmol/mL), 48 (5.50+/-0.74 nmol/mL), or 72 h (4.73+/-0.28 nmol/mL). These results suggest that proteolysis of the myofibrillar fraction of skeletal muscle is relatively refractory to an intense aerobic exercise stimulus for up to 3 days, despite the large increase in synthesis of this muscle fraction following the same exercise stimulus. The apparent net myofibrillar protein accretion in the hours and days after exercise may occur in order to offset the large elevation in mixed muscle proteolysis that has been shown during similar bouts of intense one-legged aerobic exercise.

PMID: 16787442 [PubMed - as supplied by publisher]