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Full-Body vs. Split Workouts: Body Composition Changes Favor Volume-Equated FB Workouts in Trained Athletes

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I guess that most of you will be training according to a split workout, right? You can do so many great bench press and biceps curl variations on "International Chest + Biceps"-Monday... awesome, right? Ok, enough of the sarcasm and back to the science. In this case, a recent study by scientists from the  National Research Institute in Warsaw , the  Sports Performance Research Institute New Zealand , the Bond University in Australia and the University of the Sunshine Coast . Said study was conducted by Crewther et al. and published recently in the Biology of Sport . It examined the effects of two equal-volume resistance-training protocols upon strength, body composition and salivary hormones in male rugby union players. You can also incorporate full body training into your  periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoi...
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Each Body Part Once or Thrice per Week / as Split or Total Body What's Best for Gains? Plus: Kettlebells for Aerobics?

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Strength, size and conditioning, you want them all, this article has it all. Alright, the latest issue of the Journal of Strength and Conditioning Research  is out and I am going to give you the elevator pitch on what I found to be the most interesting articles in the July 2015 issue. The first one is Brad Schoenfelds 3x1-day full body vs. 3-day split training comparison in well-trained athletes with interesting, but not mind-blowing results. The second one is a study in which scientists from the San José State University prove that Kettlebell training can be an effective aerobic training even in trained rather endurance-oriented athletes like female collegiate division I soccer players. No matter what your goal is. You will achieve it faster if you periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How...
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Every Dog Has His Day: Dr. Oz Was Right, Exercise Does Not "Just Make You Hungry", But Reduces Energy Intake!

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Image 1: If I had to chose between the man on the left and the one on the right as my "dietary adviser", I would probably chose the right guy - I would not want him as a fitness coach, though ;-) At least for those of you, for whom this is not their first visit at the SuppVersity , the term "physical culture" should sound somewhat familiar. I have "stolen" it from my friend Carl Lanore, the host of Super Human Radio who (I am sorry Carl) has probably "borrowed" it from someone else (maybe Randy Roach?)... in the end, it does not matter who coined the term; for me, it embodies the notion of working out for life - not just to look good on Spring Break. To embrace a healthy diet and to value your body in a non-narcissistic fashion. It is this "I am in this for life" mentality that will eventually pay off - and it is the lack thereof which renders all short-term attempts to "lose weight" or "pack on muscle" futile....
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