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Review

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

1
Metabolism, Nutrition and Resistance Training Research Group, Federal University of Paraná, Curitiba 81531-980, Brazil
2
Department of Physical Education, Catholic University of Brasilia, Brasilia 71966-700, Brazil
3
School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro 21941-599, Brazil
4
Department of Family & Consumer Sciences, California State University, Northridge, CA 91324, USA
*
Author to whom correspondence should be addressed.
Sports 2020, 8(11), 149; https://doi.org/10.3390/sports8110149
Received: 3 October 2020 / Revised: 31 October 2020 / Accepted: 16 November 2020 / Published: 18 November 2020
(This article belongs to the Special Issue Periodization and Programming in Sports)
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. View Full-Text
Keywords: bodybuilding; resistance training; skeletal muscle hypertrophy; off-season; pre-contest bodybuilding; resistance training; skeletal muscle hypertrophy; off-season; pre-contest
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MDPI and ACS Style

Alves, R.C.; Prestes, J.; Enes, A.; de Moraes, W.M.A.; Trindade, T.B.; de Salles, B.F.; Aragon, A.A.; Souza-Junior, T.P. Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports 2020, 8, 149. https://doi.org/10.3390/sports8110149

AMA Style

Alves RC, Prestes J, Enes A, de Moraes WMA, Trindade TB, de Salles BF, Aragon AA, Souza-Junior TP. Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports. 2020; 8(11):149. https://doi.org/10.3390/sports8110149

Chicago/Turabian Style

Alves, Ragami C., Jonato Prestes, Alysson Enes, Wilson M.A. de Moraes, Thiago B. Trindade, Belmiro F. de Salles, Alan A. Aragon, and Tacito P. Souza-Junior 2020. "Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review" Sports 8, no. 11: 149. https://doi.org/10.3390/sports8110149

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