Training programs designed for muscle hypertrophy in bodybuilders : a narrative review
Deutscher übersetzter Titel: | Trainingsprogramme zur Muskelhypertrophie bei Bodybuildern : ein narratives Review |
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Autor: | Alves, Ragami C.; Prestes, Jonato; Enes, Alysson; Moraes, Wilson M.A. de; Trindade, Thiago B.; Salles, Belmiro F. de; Aragon, Alan A.; Souza-Junior, Tácito Pessoa de |
Erschienen in: | Sports |
Veröffentlicht: | 8 (2020), 11, Art.-ID 149, [15 S.], Lit. |
Format: | Literatur (SPOLIT) |
Publikationstyp: | Zeitschriftenartikel |
Medienart: | Elektronische Ressource (online) |
Sprache: | Englisch |
ISSN: | 2075-4663 |
DOI: | 10.3390/sports8110149 |
Schlagworte: | |
Online Zugang: | |
Erfassungsnummer: | PU202012011573 |
Quelle: | BISp |
Abstract des Autors
Bodybuilding is a sport that requires adequate training strategies in order to maximize skeletal muscle hypertrophy. The purpose of the present review was to perform a narrative assessment of the training routines designed for muscle hypertrophy used by bodybuilders. A search was carried out in the databases Pubmed/MEDLINE, Scielo, EBSCO, LILACS, SportDiscus, Web of Science, and CINAHL with the words “Resistance training” and “hypertrophy” in bodybuilders and their variations that involve the respective outcomes. Fourteen studies were identified that investigated the long-term training routines of bodybuilders. These studies demonstrate a pattern in the training organization, whereby there is a separation of training into four distinct periods: off-season, pre-contest, peak week, and post-contest. Each period has a specific spectrum of intensity load, total training volume, and exercise type (multi- or single-joint). We conclude that bodybuilding competitors employed a higher intensity load, lower number of repetitions, and longer rest intervals in the off-season than pre-contest.