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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...
Autores principales: | , , , , , , , |
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Formato: | Online Artículo Texto |
Lenguaje: | English |
Publicado: |
MDPI
2020
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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. |
format | Online Article Text |
id | pubmed-7698840 |
institution | National Center for Biotechnology Information |
language | English |
publishDate | 2020 |
publisher | MDPI |
record_format | MEDLINE/PubMed |
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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