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Synergistic or Non-Synergistic Split Training - Is Intl. Chest + Biceps Monday Dead? Quite the Opposite, Study Says

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Yes, we are talking about a study in trained individuals, bros :-) This is not the first SuppVersity  article to address the usefulness and efficacy of different split routines ( learn more ). What makes the study at hand special, though, is that it addressed the issue in previously resistance trained subjects with at least 2 years of regular training under their weight lifting belts. The study that has been published ahead of print in the Journal of Strength and Conditioning Research (Castanheira. 2015) does, therefore, join the ranks of the few scientific studies that have not been conducted in rookies, for whom literally "everything works". No matter which split you like, it always makes sense to use periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detraining + Periodization - How to? Tapering 101 - Learn How It's D...
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GVT -- Too Much Volume!? Only Trunk / Legs, and Triceps, not Pecs, Biceps or Back Benefit from Doing 10 vs. 5 Sets

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Bad news, bros. The biceps suffers when you increase your volume. Your legs, however, need extra hammering. German Volume Training (GVT) , or the "10 sets method", has been used for decades by weightlifters to increase muscle mass. I've used it before and I guess many of you will have tried this allegedly tried and proven method, as well. "Allegedly proven"? Yes, you read me right. In spite of the fact that it has been around for decades, Amirthalingam et al., the authors of a soon-to-be-published paper in the Journal of Strength & Conditioning Research claim that, "to date, no study has directly examined the training adaptations following GVT" (Amirthalingam. 2016). The purpose of Amirthalingam's latest study was thus to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #...
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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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