[논문]Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review

Alves, Ragami C.; Prestes, Jonato; Enes, Alysson; de Moraes, Wilson M. A.; Trindade, Thiago B.; de Salles, Belmiro F.; Aragon, Alan A.; Souza-Junior, Tacito P.

doi:10.3390/sports8110149

Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review 원문보기

Sports, v.8 no.11, 2020년, pp.149 -

Alves, Ragami C. (Metabolism, Nutrition and Resistance Training Research Group, Federal University of Paraná) , Prestes, Jonato (, Curitiba 81531-980, Brazil) , Enes, Alysson (ragami1@hotmail.com (R.C.A.)) , de Moraes, Wilson M. A. (tacitojr@ufpr.br (T.P.S.-J.)) , Trindade, Thiago B. (Department of Physical Education, Catholic University of Brasilia, Brasilia 71966-700, Brazil) , de Salles, Belmiro F. (jonatop@gmail.com (J.P.)) , Aragon, Alan A. (wmaxnutri@gmail.com (W.M.A.d.M.)) , Souza-Junior, Tacito P. (ttrindade@me.com (T.B.T.))

Abstract ▼ AI-Helper

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.

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Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review 원문보기

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