Applied Physiology, Nutrition and Exercise Research Group (PhyNEr), Federal University of Triangulo Mineiro, Uberaba, Minas Gerais, Brazil.
Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Paraná, Brazil.
Eur J Sport Sci. 2024 Jun;24(6):846-854. doi: 10.1002/ejsc.12104. Epub 2024 Apr 23.
While significant progress has been made in understanding the resistance training (RT) strategy for muscle hypertrophy increase, there remains limited knowledge about its impact on fat mass loss. This study aimed to investigate whether full-body is superior to split-body routine in promoting fat mass loss among well-trained males. Twenty-three participants were randomly assigned to 1 of 2 groups: full-body (n = 11, training muscle groups 5 days per week) and split-body (n = 12, training muscle groups 1 day per week). Both groups performed a weekly set volume-matched condition (75 sets/week, 8-12 repetition maximum at 70%-80 % of 1RM) for 8 weeks, 5 days per week with differences only in the routine. Whole-body and regional fat were assessed using DXA at the beginning and at the end of the study. Full-body RT elicited greater losses compared to split-body in whole-body fat mass (-0.775 ± 1.120 kg vs. +0.317 ± 1.260 kg; p = 0.040), upper-limb fat mass (-0.085 ± 0.118 kg vs. +0.066 ± 0.162 kg; p = 0.019), gynoid fat mass (-0.142 ± 0.230 kg vs. +0.123 ± 0.230 kg; p = 0.012), lower-limb fat mass (-0.197 ± 0.204 kg vs. +0.055 ± 0.328 kg; p = 0.040), and a trend in interaction in android fat mass (-0.116 ± 0.153 kg vs. +0.026 ± 0.174 kg; p = 0.051), with large effects sizes (η ≥ 0.17). This study provides evidence that full-body is more effective in reducing whole-body and regional fat mass compared to split-body routine in well-trained males.
虽然在理解阻力训练（RT）策略以增加肌肉肥大方面已经取得了重大进展，但对于其对脂肪量损失的影响仍知之甚少。本研究旨在探讨全身训练是否优于分部位训练，以促进训练有素的男性的脂肪量减少。23 名参与者被随机分配到以下 2 组中的 1 组：全身（n=11，每周训练肌肉群 5 天）和分部位（n=12，每周训练肌肉群 1 天）。两组均进行每周设定的容量匹配条件（每周 75 组，8-12 次重复最大，强度为 70%-80%的 1RM）8 周，每周 5 天，仅在方案上存在差异。使用 DXA 在研究开始和结束时评估全身和区域脂肪。与分部位 RT 相比，全身 RT 引起的全身脂肪量减少更大（-0.775±1.120kg 比 +0.317±1.260kg；p=0.040），上肢脂肪量减少（-0.085±1.118kg 比 +0.066±1.162kg；p=0.019），女性型脂肪量减少（-0.142±0.230kg 比 +0.123±0.230kg；p=0.012），下肢脂肪量减少（-0.197±0.204kg 比 +0.055±0.328kg；p=0.040），以及在安卓脂肪量的交互作用中呈趋势（-0.116±0.153kg 比 +0.026±0.174kg；p=0.051），具有较大的效应大小（η≥0.17）。本研究提供的证据表明，与分部位训练相比，全身训练在减少训练有素的男性的全身和区域脂肪量方面更有效。
