What’s Best Total Body or Split Routine in Menopause

Which is the best workout routine for you right now – total body or split routine in menopause?

This episode unpacks a recent study by Brad Schoenfeld comparing results from total body or split routine in menopause. 

The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause. 

 

How the study was done:

• Untrained males, no resistance training in the previous 6 months.
• Exercise consists of 16 sets per muscle group per week per both groups 

 

Total Body Routine

• Trained each muscle group 4 per week (MTThF) 
• 4 sets each:
  • bench press
  • cable triceps pushdown
  • shoulder press
  • seated row
  • biceps curl
  • squat 
  • leg curl.

 

Split Routine

• Session A
  • Mondays & Thursdays
  • 8 sets each:
    • bench press
    • inclined bench press
    • cable triceps pushdown
    • triceps kickback
    • shoulder press 
    • front dumbbell raise. 
• Session B
  • Tuesdays & Fridays
  • 8 sets each:
    • seated row
    • lat pulldown
    • biceps curl
    • hammer curl
    • squat 
    • Leg curl. 

Study Conclusion

• Training Volume for Strength
  Strength gains derived from frequency manipulation are driven by the increase in training volume. When constant, increased frequency does not seem to provide additional benefits.
  
  However, most studies suggest a resistance training frequency of 3 or fewer days per muscle group per week. A schedule of 4 days per week provides no additional strength gains relative to 2 days per week.
  
  Ideal or excessive training volume can be unique to each individual.
  
  
• Time
  The biggest challenge for most humans is Time.
  Disrupted or irregular schedules (MTTHF) can happen.
  
  
• Rest & Recovery
  Ideally 1-2 minutes rest between sets.
  Recommended 48 hours minimum to recover between use of same muscle groups. 

Muscle mass and hypertrophy could be built by either, but fat loss may benefit more from total body routine - based on greater muscle protein stimulus and EPOC. 

 

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