COMPARISON OF WHOLE AND SPLIT WEIGHT TRAINING ROUTINES IN YOUNG-WOMEN

Thirty young women comprised three groups (n = 10 in each): whole rout ine (W) training, split routine training (S), and control. The W group did four upper (five sets, 6-10 RM) and three lower body (five sets, 10-12 RM) weight training exercises together in single sessions twice a week for 20 weeks. The S group did the upper body exercises 2 days a week and the lower body exercises on 2 other days of the week. The si ngle maximal weight lift (1-RM) increased (p < 0.05) (W/S) 54/69%, 33/ 32%, and 21/22% in arm curl, bench press, and leg press exercises, as did arm (10/9%), and trunk (3.4/2.7%) lean tissue mass, as measured by dual energy x-ray absorptiometry. Leg lean mass increased significant ly only in W(4.9% vs. 1.7% in S). Whole-body lean tissue mass increase d (4.1/2.6%), and whole body % fat (-1.1/-1.3%) decreased with trainin g. It is concluded that in healthy young women, whole and split weight training routines produce similar results over the first 5 months of training.