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By Mark Ames
For more than a year now I’ve been writing about how to train your body to recover from a cut. In particular, I’ve focused on body parts like arms and chest.
I recently wrote for the Canadian Sports Medicine Research Journal about a study that looked at the effects of using a modified version – a partial load – of the classic 10-rep-max protocol on an old-school chest-torso split (I’ll talk more about this in a minute).
The study involved 24 patients who had previously performed this protocol on both their arms and their chest. The protocol required that these patients perform 10 reps of 10-rep max at 90% of their 1RM during the last set. The protocol included 5 rest periods during which the participants were able to perform 20 reps each of their respective bodyparts.
When I first heard about this paper, I felt that the inclusion of arm-torso split exercises in a study about the effects of total-rep training on the recovery of the body would be a perfect match for this topic.
But then I started to research it, so in my opinion I’m not the only one.
For starters, the authors of the study didn’t include arm-torso split in their protocol, but one of the arm-torso split training methods, the “tai-chi” exercise, in their sample group. That means this study isn’t an arm-torso split program, in that both of these methods are used.
Secondly, the study authors also excluded many of the arm-torso exercises from their results. They reported no significant differences for their arm-torso split protocol, except in some of their lower back and shoulder variables, that weren’t analyzed.
And lastly, the participants were
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