#Repost from @mindpumpsal
Every single well controlled study that compared bro split (body part split) routines to full body routines has demonstrated SUPERIOR results going to the full body routine. It's not even a debate. Consider the following...muscle protein synthesis spikes right after a workout and stays elevated for 48-72 hours and then declines RAPIDLY...even if you're still recovering. This means if you hit your chest once a week you are missing out on many days of training where you can stimulate growth again. Hitting chest once a week for 21 sets is far less effective than hitting chest three days a week for 7 sets each time. Same total sets per week with three times the muscle building stimulus.
Many people ask, "well then why do all bodybuilders do bro splits?" BECAUSE THEY ARE ALWAYS ANABOLIC. They take tons of steroids which elevate protein synthesis all the time...in other words they grow IN SPITE of their shitty workout programing. The truth is that bodybuilders on steroids would also grow much more muscle with a full body type split. Try it out for yourself...switch your body part split for a full body routine and keep the weekly total sets the same and watch what happens...it will blow you away. This is only one of the reasons why MAPS is so popular...the programming is vastly superior. #mindpump#bodybuilding#muscle#strength#gym#fitness#gains#goku#train#training#body#sports
Most people do planks the WRONG way and end up creating an imbalance between their hip flexors and their abs which sets them up for low back pain and poor core development.
A tale of two PLANKS...the top one is a plank done incorrectly. It's a HIP FLEXOR and low back plank with poor abdominal recruitment.
The second one is a plank done PROPERLY. It works the abs...the muscle that give you a six pack.