• Types of Exercise
• Sports Training
• Pilates
• Dieting
• Aerobics
• Body Building
• Weight Training
• Resistance Training
• Running

Training Split

posted by the FitnessGuru, June 6th 2008

There are many theories as to why weight training creates muscle growth. All muscle contractions are traumatic, this is mediated by the protein dystrophin. The function of weight training is to stimulate hypertrophy. Repeated training increases production of dystrophin and increases the rate of lactic acid metabolism. Weight training programs should therefore allow the muscles time to repair and grow, otherwise overtraining can occur. Therefore the individual should exercise caution in increasing the level of exertion. Muscle growth is normally completed within 36 to 96 hours, depending upon the intensity of the workout.

Novices may work out every other day, often scheduling workouts on Mondays, Wednesdays and Fridays. As weight trainers grow fitter and stronger, it takes more intense workouts to fully challenge their muscles. More advanced practitioners may exercise specific muscle groups only every three or four days - since they are capable of producing maximum force output from the muscle, their workouts have the potential to damage the muscle to a much greater extent and require longer periods to repair and replete to a greater strength. Recovery must also take longer because high level forces produced by proficient weight trainers cause far more damage to the ligaments, tendons and bones involved; because many of these tissues are not heavily vascularized, it takes longer for them to repair than blood-rich muscles. Depending on the workout regimen, the limiting factor may not be muscular damage or energy levels, but may instead be the ability of the body to repair the supporting tissues around joints and bones.

One solution to scheduling workouts around these needs is to split one's routine between several workouts, by exercising certain muscle groups on one day and the remainder on another. By targeting different muscle groups, workouts can be scheduled more frequently than would otherwise be possible.