Ah, hello! This is not a chicken from Takdo-hyung. I always think that the memory of the body is important. Whether it’s studying, immunity, or habits, it’s all because the body remembers. When you consistently do weight training, your muscles adapt. The muscles remember the tasks they need to handle and become more efficient for physical strength. Consistency instills the memory of exercise in the muscles, shaping them in a way that enables them to work steadily. So, if consistency is key, why are you watching this broadcast now? That's right, we know that muscles grow, but these days, we feel like 24 hours pass by so quickly, and we are very busy. Because of this, we always tend to consider cost-effectiveness. In other words, we are looking for the best way to exercise while evaluating its cost-effectiveness. To do this, we need various...

The movement of direction should be experienced, and the best method should be practiced, but we simply do not have that time. In fact, we conduct precise tests. My physical condition is not fixed; as time passes, I age, and my body fat and muscle mass inevitably change. This means that my physical condition at the start of exercising is always different, which makes it difficult to maintain consistency. Trainers can often not clearly explain their methods because they have consistently exercised in a way that works for them. They tend to teach using the methods they have practiced or the ones they have taught to others, rather than trying to teach methods that have not been proven on their own bodies. So, to gain that efficiency, what should we do? If someone, especially a trustworthy person, could arrange a way to teach us...

It would be great, wouldn't it? We need to quickly find the method that has been proven to be the best, and following that method is said to yield rapid results. In fact, just because a well-built trainer claims that method A is the best, it doesn’t mean it truly is. Method B might be known to be better, but the trainer could have achieved their impressive physique through tremendous effort and time using the less efficient method A. However, even if there are results showing that method B is generally more effective than method A, it doesn't mean one should blindly pursue method B. This is because adjusting to one's available time and physical condition is more effective. Therefore, I recommend that after watching this broadcast, instead of thinking that one specific method is the right way, you should adjust based on your own physical condition according to the recommended methods. Previously, we discussed how often one should exercise for effectiveness.

I have mentioned this before, and after checking many comments since then, I have definitely realized that if your body is not in pain, the more often you do it, the more benefits you gain. Among the comments on that broadcast, there was one that asked if it is necessary to divide the body parts for workouts. Many people who want to build their bodies, including those doing health and fitness routines, tend to split their workouts by days, focusing on chest one day, shoulders another, and back on another day. This is known as split training, or split routine in English. If it is better to exercise frequently, one might wonder if the effectiveness of two-day workouts decreases. So, let's first clarify the general understanding of split training versus full-body workouts. Full-body workouts are said to maximize calorie burn, which helps in reducing body fat. When focusing on just one area, muscles tend to fatigue more quickly.

You will find it difficult to expend energy. Secondly, since you won't be focusing on one particular area, you can create a balanced body. By stimulating various parts of the body every day, it is said that you can effectively develop a balanced physique. Thirdly, if you can't exercise, there may be times when working out is postponed. For instance, if you planned to do chest exercises but then have to skip a session due to other commitments, you might end up neglecting your chest workouts. Split training allows you to concentrate on weaker body parts and focus on strengthening specific areas. If your shoulders are weaker compared to other parts and you aspire to have impressive shoulders, you can work on that area more intensively. Secondly, by breaking down the exercises for one area, you can effectively target the various muscles within that area. For example, when working on the back, by incorporating exercises for the latissimus dorsi as well as external and internal rotation for the arms, you can also engage the muscles connected to the scapula.

원근, 소원근 등을 포함한 다양한 근육에 자극을 줄 수 있습니다. 약간의 과도한 운동을 하게 되어도 회복할 시간을 주는 것도 장점입니다. 이상적인 것들이 일반적으로 알고 있고 또 알 수 있을 상식들이며, 운동을 시작하는 사람들은 우분할의 변제 표 연동을 하고 본격적으로 오늘 키우는 분들은 분할 운동을 추천받는 것입니다. 그렇다면 정말 분할 운동이 무분할 운동에 비해서 기대가 더 이루어지는 것인가? 이것에 대해서 논문을 통해 확인해보도록 하겠습니다.

25세 내외의 21명의 남성을 대상으로 부부나라 운동과 분할 운동을 실시한 후에 검사를 하였습니다. 부부나라 운동군은 월, 화, 목, 금 의무 분할로 전체 운동을 하였고, 분할 운동군은 월요일은 가슴, 화요일은 하체, 목요일은 등, 금요일은 어깨로 나누어 실시하였습니다. 춤 운동의 해양은 무분할 군이 적기는 하였으나 통계적으로 큰 차이는 없었습니다.

There were no significant results. Currently, a calculation of muscle mass has been observed on both sides. In the split group, there was a greater muscle hypertrophy in the lateral vastus muscle, while the muscle thickness in the non-split group increased as well, but did not show a statistically significant difference. However, muscle strength in the non-split group was overall significantly larger at a statistically meaningful level. The author concludes that non-split training is more suitable for maximizing strength gains, but split training may be more effective for individuals who have been consistently engaged in weight training. Next, a study targeted at women was conducted, based on a review from 1994, involving women aged 20 and older, over a period of 10 weeks, comparing a group that did not exercise with a group that did.

We divided the groups and tested their capacity and athletic ability. The results showed that the group that performed split exercises had significant improvements in strength and muscle mass compared to the group that did not exercise. However, there was no statistically significant difference in muscle mass and strength between the split exercise group and the non-split exercise group. The next paper compares low-intensity continuous exercise, known as non-split exercise, with high-intensity interval exercise, known as split exercise, focusing on well-trained males. This study, published in 2018, involved 18 well-trained men who were divided into a split exercise group of 12 and a non-split exercise group of 11. There was almost no difference in physical performance between the two groups. Both groups performed the same total number of repetitions, but the split exercise group focused on smaller muscle groups with more sets, while the non-split group worked all muscle groups with one set each.

From this, a total of three groups exercised similarly from Friday to Sunday, engaging in daily workouts. There was not a significant difference in the intake during the two minutes. The test subjects exercised for a similar duration, but the total amount of exercise was much greater, as indicated in the chart. It appears that everyone could perform more exercise without using extreme effort and did not need to expect recovery time, so they were not rushed. Additionally, there were almost no signs of muscle soreness, which is a subjective indicator of muscle performance, in either group. The increase in muscle mass showed no significant difference between the two groups; however, there was a statistically significant increase in strength measured by one-repetition maximum (1RM) in both squats and bench presses. This indicates that while there was no substantial difference in muscle volume over the two minutes, the intensity increased more in the second group.

Another study was published in 2018, focusing on eight well-trained men to demonstrate the differences between split training and non-split training. There were no significant differences in physical performance between the two groups. The training sessions included a full-body workout, with the split group focusing on specific muscle groups: Mondays for shoulders and chest, and Thursdays for back and lower body. The amount of protein and other nutrients consumed did not differ between the two groups during the testing period. 

The test results indicated that while there were no significant differences in strength as assessed by seated rows and bench presses, the split group showed a noticeable increase in squats. Additionally, muscle mass showed a substantial increase in the split group. This indicates that split training may be more efficient compared to non-split training.

이제 마지막 논문 하나만 더 살펴보겠습니다. 2015년에 발표된 논문으로, 일주일에 3일 동안 하루에 한 부위 운동을 하는 그룹과 3일 동안 전신 운동을 하는 그룹을 비교한 연구입니다. 운동은 첫날 가슴과 등, 둘째 날 하체로 나누어 진행하였고, 전신 운동 그룹은 비슷한 횟수로 몸 전체를 운동했습니다. 일주일 동안의 운동량은 전신 운동 그룹에서 더 많았습니다. 식단은 전신 운동 그룹의 단백질 섭취가 약간 더 많았던 것으로 보입니다. 결과적으로, 무분할 운동 그룹에서 근육량이 더 크게 증가했습니다. 최대 근력 측정에서도 전신 운동 그룹에서 유의미한 강해짐을 볼 수 있었습니다. 지금까지의 내용을 통해 무분할 운동과 분할 운동에서의 웨이트 트레이닝 효율성에 대해 알아보았습니다.

It was somewhat different from what I had known so far, and I was able to see it right away. To answer that question, I found and organized related papers. Specifically, I checked five papers that only focused on the differences between split and non-split training. It appears that non-split training is favored more statistically. However, there is a limit to how much recovery the body can achieve in a day. You cannot become fit in just one day. If you engage in more exercise than your body can recover from in a day, you will not fully recover, leading to increased muscle soreness. However, it seems that muscle mass shows significant growth despite that pain. In other words, providing consistent, albeit smaller, stimuli is better than giving intermittent, larger stimuli without muscle soreness, in terms of exercise efficiency relative to time. Therefore, if you are in the process of building muscle, it is more efficient to work on all muscle groups every day rather than splitting them up by days, even though it may be more painful.

You may have realized that it is more effective in terms of energy expenditure. From the perspective of someone like me who has just started, I think I need to systematically incorporate weight training methods into my routine. In fact, it's true that there is an overwhelming amount of unverified information on YouTube and blogs. Unfortunately, the standard for determining whether something is factual often depends on whether the person sharing the information has a good physique or not. Please do not be swayed by such false information. I will ensure that this broadcast is based on research and truthful experiments. I hope everyone adds efficient exercises to their routines and stays warm. Thank you for your recommendations.

분할운동 VS 무분할운동 무엇이 효율적인지... 시간대비 근육의 크기 및 힘의세기를 얻기위해서 어떤 방법으로 운동해야 할지 논문으로만 정말 명확한 답을 전달해드립니다.

분할운동 VS 무분할운동 무엇이 효율적인지... 시간대비 근육의 크기 및 힘의세기를 얻기위해서 어떤 방법으로 운동해야 할지 논문으로만 정말 명확한 답을 전달해드립니다.

스크립트