Tribe’s Approach to getting you results

We recently changed our approach to Tribe’s workouts and here’s the reason why!!

All of our classes are now labeled Upper Strength, Lower Strength, Total Body Strength or Cardio Strength.

We wanted to make sure we were spending the right amount of time weekly on each muscle group and giving our members the best workouts weekly for maximum results.

The idea of an upper/lower/total split workout is pretty simple. As the name suggests, an upper/lower/total split is a workout routine that splits training on the upper and lower parts of your body, as well as a Total Body day. You do upper-body exercises one day, lower-body exercises another day and then a total body, as well as a cardio option.

What Is An Upper-Body Workout And A Lower-Body Workout?

Upper-body workouts can vary according to individual needs. But upper-body splits generally include workouts and lifting that target the chest, middle and upper back, shoulders, biceps, and triceps.

Lower-body splits target the abdominals, lower back, glutes, quads, hamstrings, and calves. Some people, though, prefer to include the lower back and abs on upper-body days and focus more on legs during lower-body days.

The Upper/Lower Split Maximizes Hypertrophy

Accumulating research suggests that training muscle groups more than once per week is important for maximizing gains in muscle mass. This is best explained by the fact that splitting lower- and upper-body sessions allows for more training.

With two workouts per muscle each week, you can include more sets, reps, and weight. This increased volume is always better for hypertrophy than a lower training volume.

What Is Upper Hypertrophy?

Upper hypertrophy is a term for the growth and increase in size of muscle cells in the upper body. Three things cause increases in hypertrophy:

• Mechanical tension: this is achieved through lifting heavy weights.

• Muscle damage: damage to muscle tissue, which regrows stronger and bigger, is caused by strength training, especially eccentric movements.

• Metabolic stress: this is the buildup of the chemical byproducts of anaerobic metabolism.

Why Would You Want To Maximize Hypertrophy?

People often associate muscle size with muscle strength. But muscle size and strength are actually two different things. Because of this, the best strategies for building strength are not the best strategies for building muscle mass.

Hypertrophy is key to increasing muscle mass. So if you want to build bigger muscles, you will want to maximize hypertrophy.

The research suggests that for trained and untrained nonathletes and beginners in the gym, working each body part or muscle group three times a week is most effective for gains.

So come check out our classes and schedule your workouts each week to maximize gains and don’t forget your cardio and rest days!!!