Fixing fitness
THE PURPOSE OF THIS BLOG IS TO EDUCATE THOSE WHO OPT INTO A HEALTHY LIFESTYLE IN ORDER TO HELP THEM MAINTAIN or IMPROVE THIS LIFESTYLE.
For those who are new to lifting, a workout split is the way that you divide the muscle groups to be worked (if at all). Generally, those with weight loss goals will normally use a full body workout (for a longer period of time fewer times a week) and will only use a split occasionally in order to maintain strength. For those with other goals, you'll need to decide how many times a week you can lift, what parts of your body are lacking in your goals (whether it is strength or hypertrophy based), and what your goals are.
Generally, body builders and power lifters use any number of splits under the category of "muscle split" dividing muscle groups based on several factors. Some factors include a muscles general region, smaller muscle groups (stabilizers) that aid in the muscles movements (think pectoralis major and triceps), and muscles that work in the opposite direction (agonist-antagonist relationship). A power lifter may use a very simple example split such as Monday - (Chest/triceps), Tuesday - off, Wednesday - (back/biceps), Thursday - off, Friday - (legs/shoulders), Sat/Sunday - off. This is due to the fact that power lifters normally take more time to recover as this sort of lifting stresses your CNS (central nervous system) more than hypertrophy based lifting. A bodybuilder may use what is called an "agonist-antagonist" split. This split works opposing muscle groups (set 1: bench, set 2: bent over rows) in order to achieve a greater stretch of both muscle groups while working its opposite. This might look like; Monday - Horizontal push/pull (chest/back), Tuesday- legs(quads/hamstrings), Wednesday - off, Thursday - vertical push/pull (shoulder, lats), Friday - Arms (biceps/triceps). This split could eventually be condensed to three days and repeated twice a week. A power builder (power lifter/ body builder) may use a push/pull split. This separates pushing and pulling motions into separate days. This may look something like this; Monday - heavy pull, Tuesday - heavy push, Wednesday - off, Thursday - light pull*, Friday - light push, Saturday - off, Sunday - Heavy pull, Monday - heavy push, etc. etc. *Some lifters may make Thursday light push/pull day in order to only do 5 workouts in an 8 day period. You would use Friday as an extra rest day. Thursday could also act as a "stretch" day using light exercises to shred the muscles that extra bit for more hypertrophy.
0 Comments
|
AuthorMy name is Conor Getty and I'm a student at KHS. I have always enjoyed being active, as many children do, but I continue to seek out an active lifestyle to lay down new precedents for myself every day. After seeing the effects of a sedative lifestyle, I will work every day to reach a new peak in my life. Archives
June 2017
Categories |