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Exercise and Muscle Performance

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Related Experiment Video

Updated: Dec 26, 2025

Versatility of Protocols for Resistance Training and Assessment Using Static and Dynamic Ladders in Animal Models

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Published on: December 17, 2021

A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men.

Sandro Bartolomei¹, Federico Nigro², Ivan Malagoli Lanzoni²

¹Department of Biomedical and Neuromotor Sciences, University of Bologna, Bologna, Italy.

Journal of Strength and Conditioning Research

|March 14, 2020

Summary

This study compared total body (TB) and split routine (SR) resistance training for trained men. While both improved strength and muscle, TB training enhanced maximal strength more, whereas SR training was better for muscle growth.

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Dosage-Adjusted Resistance Training in Mice with a Reduced Risk of Muscle Damage

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Published on: August 31, 2022

Area of Science:

Exercise Physiology
Sports Science
Strength and Conditioning

Background:

Resistance training is crucial for enhancing maximal strength and muscle hypertrophy.
Both total body (TB) and split routine (SR) training protocols are commonly employed by trained individuals.
Understanding the differential effects of TB and SR training is important for optimizing program design.

Purpose of the Study:

To compare the effects of 10-week total body (TB) versus split routine (SR) resistance training programs.
To evaluate the impact on maximal strength and muscle hypertrophy in resistance-trained men.

Main Methods:

Twenty-one trained men were randomized into either TB or SR training groups.
Participants underwent a 10-week training intervention.
Maximal strength (isokinetic and isometric assessments, 1RM) and muscle thickness (ultrasonography) were measured pre- and post-intervention.

Main Results:

Both TB and SR groups showed significant improvements in all strength and muscle thickness measures.
Total body training resulted in significantly greater improvements in isokinetic bench press at 25 cm·s-1 (ISOK25).
Split routine training led to significantly greater increases in vastus lateralis muscle thickness (VLMT).

Conclusions:

Total body resistance training may be more effective for enhancing maximal strength in trained men.
Split routine training might be more optimal for stimulating muscle hypertrophy in this population.
Training program selection should consider individual goals for strength versus hypertrophy.