Effect offull [sic] off full body vs. split body training on maximal strength (1RM) in young adults

Abstract

Research aim: The aim of this study was to investigate which resistance training method (Full body vs Split body) has better effect on maximal strength (1RM) on bench press, squats and deadlift with equal volume of training. Methods: 28 young men and female adults participate in this study over six weeks of training as it follows; Test1, Phase1, Test2, Phase2, and Test3. Subjects were equally and randomly divided into 2 groups of training, Full body (n=11) and Split body (n=12)with one Control group (n=5). First group (FB) trained all muscle groups in one session twice a week and the second group (SB) trained upper body in a session and lower body in another session. Training included 3 main movements: squat, deadlift, and bench press with 3 different accessories exercises changed in each phase. Phase1 started at week1 and finished at week3 with 70-75% of 1RM and phase2 started at week5 and finished at week7with 80-85% of 1RM. Tests included 1RM lift. Results: At the end of the study, and when comparing Test1 with Test3, significant difference were observed on 1RM lifted between full body and split body, respectively on bench press (75.68 ± 30.56 Kg to 98.00 ± 25.26 Kg and 80.62 ± 27.12 KG to 100.42 ± 26.92 Kg) with respectively an increase of 25.63 ±14.23 % and 13.83 ±7.55 %, , P<0.001, on squats (respectively 75.68 ± 30.56 Kg to 98.00 ± 25.26 Kg and 80.62 ± 27.12 KG to 100.42 ± 26.92 Kg) with respectively an increase of 49.97 ± 20.72 % and 27.74 ± 17.45 %, , P<0.001, on deadlift (82.73 ± 28.68 KG to 114.72 ± 33.53 Kg and 96.17 ± 38.60 Kg to 117.92 ± 39.51 KG) with respectively an increase of 49.35 ± 23.38 % and 26.37 ± 22.86 %, P<0.001. Conclusion: The current study shows that following a full body training program leads to better results on maximal strength (1RM) during a short period of time (six weeks).