Name: Darren Espinar Sport, Exercise and Health Science IA - Final Paper Investigation: Background Information: Strength training exercises have so many benefits for every individual. According to Mayo Clinic, strength programs develop more muscular bones, reduce body fat, decrease chances of getting chronic conditions, and better quality of living. In addition, according to a PubMed.gov scholar, inactive adults can lose one-tenth of their muscle mass, accompanied by metabolic rate during rest and fat accumulation. Moreover, with those healthier fruits and daunting unhealthy consequences, people are motivated than ever to workout. For those who have transitioned to partake in being active or already active, the most crucial decision to make besides planning the diet is what workout split is the best? The three most overly debated programs favorably used in the gyms are the bro splits, upper-lower split, and full body split. Starting with the bro-split, a.k.a old school, it targets different muscles once per week, making it a high frequency: chest, legs, shoulders, back, and arm day and thus allowing a more extended time to recover. Try increasing the weight used if possible, in terms of development, whilst also perceiving that progress is not always constant, muscle and strength (2020). Next split is upper-lower split, is one of the most optimal training style to build lean muscle, at the same time increase hypertrophy by the mechanical tension, muscle damage, and metabolic stress. This workout has balance with the maximum intensity while having space to recover in-between days and improve strength, muscle, and strength (2020). Lastly, the full-body split, three-day workout hitting every muscle 3x. Compared to most which isolate muscle groups, this program uses progressive resistance which opens up to maximize hypertrophy. Although this doesn’t isolate any specific muscle group in the body, it is a great way to increase muscle growth and strength, muscle and strength (2020). Looking from the choices of dividing and planning the training to achieve muscle growth, it all comes back to which of these enhances a higher increase in hypertrophy. Research Question: Which common split workout on high school athletes between bro split, upper-lower split, and full-body split yields a higher increase in hypertrophy and strength? Hypothesis: The high-frequency upper-lower strength training would yield the highest growth of hypertrophy and strength seen in high school varsity athletes because of the volume of isolated muscles trained and has the best resting period. Variables: Independent Variable (s): Types of workout split categorized by the usage of working with bro split, upper-lower split, and full body. Dependent Variable: Calculating the hypertrophy and strength of each subject by: 1. Measuring the different muscle groups flexed: - Deltoids - Pectoralis major - Biceps brachii - Triceps brachii - Hamstrings - Quadriceps femoris - Gastrocnemius 2. Measuring strength, pre, and post-workout differences: - Bench press - Weighted squats Operational Definitions (How do you Plan to Measure for the DV) I will be using a measuring tape and a body composition analysis for the hypertrophy (Xiao Mi body composition scale 2) For the strength, I will get the one-rep max of each subject from the two workouts. Controlled Variables: How You Plan to Control: Fixed diet plans the subjects follow should be lean bulking. It involves eating more to build muscles. Gathering volunteers or invited varsity players of any sport requires strength and great body composition to excel in the sport. At least get two subjects per type of split training. Each subject should have an indoor gym since there is still an ongoing pandemic. No supplements used and other non-natural resources would affect the test. No health problems and is committed to being disciplined and avoid doing and eating unhealthy habits. Sleeping time should be at least 7-8 hours per day. It will all be managed through an online platform, and records and information will be for the purpose of this project only. An 4 weeks program that will be very challenging yet helps how these split workouts can help active people trying to look fit and healthy. The different split is fixed given that each participant is using that specific program and is tweaked a bit to balance it with the workout of the other participant in the same split workout. Confounding Variables: Disciplining and motivating themselves to finish the short but hard program. Equipment: - Flat bench Straight barbell Weights Power rack Measuring tape Xiao Mi body composition scale 2 Participants: Age range: How many? - 16 to 18 years old - 6 people Target population: - Varsity students Male/female: - Male/Female any Sampling method: - Probability sampling: stratified random sampling How will they be allocated to conditions (experimental or control): - Controlled but has the choice to back out if he or she chooses so. Research Design: Design (Provide Step by Step Procedures for Conducting Experiment) 1. Gather all participants and brief them about the experiment using an online communication platform (Zoom). I choose from 6 participants that likely have the same strength given that they’ve been working for over years now. 2. Talk to every subject on fixing his/her diet plan and other controlled variables that might scrutinize the analysis and result of the project. 3. The chosen individuals for every workout split have been using that program so it will be more organize and easy to gather data. I will send the body scale which will be the basis of their body composition, and also send the measuring tape for them to input their muscle size from different muscle groups before the program begins. 4. I’ll be asking them to log in to all their workouts if its on the right track and accommodating all their questions. 5. After the four-week program varying from the different types of training, I will ask them to measure the different muscle groups and the body composition device again that will be needed for concluding and analyzing. Asking them on the log sheet which has the weights they have done, reps, and food intake. 6. I will then use the future results to determine which one of the most used workout splits yields a higher increase of hypertrophy and improved strength. Processing: How will data be processed? Data will be processed through the log sheet that was handed out and required to be filled in and the measurements and the maximum one repetition they improved on. From there, I will compare and contrast the results of the training programs in the test. Ethical Considerations: Items to consider (for example, consent, deception, debriefing, protection from harm, confidentiality): There will be a waiver, consent, and congeniality that will be written in the IA draft. How will ethical issues be addressed: Online platforms and handouts with all the information needed will be given. The sample forms will be featured at the end of the paper Table 1.1: Data table to show initial subject characteristics: group means The researcher was able to gather this one day before the start of the program for more accurate results. They answered a google form with this and all numbers are the average of two subjects. The next succeeding tables are the different workout split which would be used to identify the most effective exercise for hypertrophy and strength. The subjects were forced to follow this workout and had a warm up set and a cool down for maximum hypertrophy. The reps and set varies for the girls and the boys in doing the specific workout split. The workouts came from a recognized gym rat lover, muscleandstrength.com. The workouts were made and is one of the best workouts in the fitness business. Table 1.2: Data table for the muscle size (inches) of each individual doing a fixed program Table 1.3: Bro split workout that will be used throughout the program Table 1.4: Full body workout that will be used throughout the program Table 1.5: Upper lower workout that will be used throughout the program Results: Graph 1: All three training splits had made similar increases in lean mass following the 4 week program. The bro split increased by 1.5 kg, from 57-58.5. The upper-lower split increased by 2.5kg, from 54-56.5. The full body split increased by 1kg, from 57-58. Graph 2: The mean for the strength depending on which split has some significant gaps, bro split went up by 3.7kg, 72.5-76.2. Upper-lower split went up by 7.6kg, 93.7-101.3. And the full-body split rose by 2kg, 69.3-71.3. Graph 3: The mean for the strength for the bench press also quietly has a difference from before and after the program, bro split increased by 3.8kg, from 37.6-41.4. The upper-lower rose by 4.5kg, from 63.1-67.6. Lastly, the full-body split went up by 1.5kg, from 40.2-41.7. Discussion: The purpose of this study was to identify which among the three famous split workouts works best for varsity athletes for teens primarily. Both men and women in the study had been around the gym for almost two and half half years, and with the experience, what is the best option to take forward to be able to maximize the muscle growth and strength. From the result taken up from the 4 week program with clean bulking diet, the results suggest that even though they were closely related in terms of improvement with the both gaining lean mass and strength, the upper-lower split stands to be the most advantageous. When talking about the most effective split workout, it mainly focuses on two important factors which is the frequency and volume. The frequency of a given workout for a week should be at least 2x a week, which is backed up from a meta-analysis by Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016), when volume is matched by training each muscle at least twice a week, as compared to once a week as in a bro-split, results in considerably more muscle growth. Additionally, stated by a further study by Greg N. (2018), individuals hitting each muscle group twice per week improves on an average 38% faster compared to the lower frequency workout split. It also found a correlation with upper body strength, beauce of a better optimization of protein synthesis response but also opening up to higher quality sets. For the sample bro split program, there is fatigue when finishing each workout due to singling out one muscle group for the rest of the workout plan. This will decrease the performance of the individual as it moves on to the rest of the exercise causing limited development. Hence on the other side, both the upper-lower split and full body somewhat uses each muscle group for better quality of reps and sets. In summary, the bro split could be seen as disqualified or even not meeting the standards to even go against the effectiveness of the other two workouts because of the role of frequency in building muscle and strength. The next workout split is the full body workout, it is mostly used by beginners to intermediate individuals to hit each muscle group thrice a week. It improves coordination and improving on those base level compound movements to better have good quality of strength and endurance. According to Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018), discovered that training 3 times a week not only has more benefits from developing strength but also reduces their rate of perceived exertion during workouts. This means that they were able to feel easier and revolver from the workout faster, compared to the lower split workout group. Despite the numerous advantages and lesser disadvantages, it can be said that you need to increase volume to further progress at progressive rate. Which drives us now to the last split workout that can be said to have better improvements for trained high school athletes. Upper-lower workout best fits the experience and the environment high school athletes put into it, making it the perfect balance between having an optimal workout and rest as well. When it comes to volume, there is a limit to a number of sets per muscle group before it can fully achieve protein synthesis plateaus. For athletes, they are in between having more frequency and more volume which can be seen in this type of split workout. You will be able to maximize the training days at least twice in every week but at the same time having a high quality workout. At the end, the upper lower split yielded a higher improvement compared to the other because it is more practical and fits their experience and level in the gym. With hitting each muscle group at least twice a week and having a sufficient amount of volume, and resting days perfectly allows these subjects to achieve high hypertrophy and strength seen from the results above. Their lean mass and strength dominated, but it also begs the question if they are not varsity athletes. What would be the best approach for these kinds of groups, would the upper lower split workout still dominate or will the other split programs stand out. I sum, given the data that upper lower split is the best for the varsity athletes because of their active lifestyle, it can be seen that it also depends on the lifestyle and experience level of the individual. A full body split is best fitting for beginners, and the bro split is better for more experienced athletes or individuals trying to further reach their maximum potential. Resources: Strength training: Get stronger, leaner, healthier. (2019, February 23). Retrieved October 26, 2020, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in depth/strength-training/art-20046670 Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. Retrieved October 26, 2020, from https://doi.org/10.1249/JSR.0b013e31825dabb8 Team, M. (2020, May 26). 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