Bodybuilding: new study shows effective workout for losing fat

This text was written by a TecMundo columnist; learn more at the end.

The world of bodybuilding and strength training is growing in popularity. Social networks show the workout routines of athletes and influencers in the field, encourages us to exercise our musclesA question arises about the type of training to be carried out.

If science today shows that there are multiple pathways to achieve muscle hypertrophy, the question arises as to which is the best path to fat loss. A recent study investigated the issue.

Two types of training were analyzed

There is a fundamental dilemma in the organization and routine of bodybuilding training: split or completeIn the first one, specific muscle groups are trained on specific days, as in the ABC workout (A = chest, shoulders and triceps training; B = back and biceps; C = lower extremities training).

In the second approach, also known as whole bodyIn one training session, all muscles are stimulated. A recent study has shown that both strategies are effective and similar in terms of hypertrophy and muscle strength, so the individual can choose the strategy he prefers together with his instructor.

Until now, studies confirming the impact of workout types on fat loss in practitioners have been lacking.

Brazilian researchers from the Federal University of Triângulo Mineiro in Minas Gerais studied the topic and believe education is important. whole body It results in greater fat loss and less delayed onset muscle soreness compared to split training.

Whole body Or does split training make you lose more fat?

The researchers’ hypotheses were confirmed. After two months of training, the training began. whole body In men who were already bodybuilders, it was more effective in reducing fat both throughout the practitioners’ bodies and in specific areas. The men’s body composition was measured using dual x-ray absorption densitometry (DEXA), a gold standard research tool.

Train whole body This workout was performed by eleven men Monday through Friday performing exercises such as bench press, squat, leg press, row, flexion, seated calf raise, lateral raise, biceps curl and triceps extension, with some exercises performed for two sets and others for just one. The number of sets in this group was the same as those performed in the split-training approach (75 total sets per week).

It seems like I stimulate all muscle groups in one day It may be valid to have a positive effect on fat metabolism and extra oxygen consumption after exercise.This is a type of workout that can be done every day due to the reduced volume (number of sets/week) per muscle group and has also resulted in low latency muscle soreness in practitioners.

It’s a good option for those who suffer from muscle soreness in the days following a workout. Plus, stimulating your muscles more times per week can lead to greater strength gains than stimulating them less often.

If you adopt the other strategy, the split routine, you will probably feel more muscle fatigue from energy depletion and the buildup of metabolic products, but some practitioners actually enjoy this feeling.

Although we are bombarded on social media with profiles recommending the best workouts for muscle growth or fat loss, we know that the answer is highly individual and personal preferences must be taken into account to proceed. Changes that occur in the body as a result of training take time and are affected by many factors beyond training, including genetics, diet, sleep and recovery..

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Fabio Dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from the State University of Santa Catarina (UDESC). He is a university professor and researcher at the Laboratory of Sport and Exercise Psychology (LAPE/UDESC). He does scientific dissemination on social media there podcast available on SpotifyAuthor of Physical Exercise and Science – Facts and Myths.