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

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...

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Autores principales: 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.
Formato: Online Artículo Texto
Lenguaje:English
Publicado: MDPI 2020
Materias:
Acceso en línea:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698840/
https://www.ncbi.nlm.nih.gov/pubmed/33218168
http://dx.doi.org/10.3390/sports8110149
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author 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.
author_facet 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.
author_sort Alves, Ragami C.
collection PubMed
description 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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spelling pubmed-76988402020-11-29 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. Sports (Basel) Review 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. MDPI 2020-11-18 /pmc/articles/PMC7698840/ /pubmed/33218168 http://dx.doi.org/10.3390/sports8110149 Text en © 2020 by the authors. Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (http://creativecommons.org/licenses/by/4.0/).
spellingShingle 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.
Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
title Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
title_full Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
title_fullStr Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
title_full_unstemmed Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
title_short Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
title_sort training programs designed for muscle hypertrophy in bodybuilders: a narrative review
topic Review
url https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698840/
https://www.ncbi.nlm.nih.gov/pubmed/33218168
http://dx.doi.org/10.3390/sports8110149
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