Adherence
Natural bodybuilders should train each muscle group 2-3 times per week with a volume of 40-70 reps per muscle group per session to maximize hypertrophic stimulus while managing fatigue during caloric restriction.
To build or maintain muscle while cutting weight, hit every muscle group 2-3 times a week. Aim for about 40-70 total reps per muscle group each time you train it. Use weights that let you do 6-12 reps (about 70-80% of your max). If you feel burnt out, take planned breaks (deloads) rather than just stopping training.
We propose training each muscle group 2 to 3 times weekly... Based on the inter-individual response to training, the exact threshold would vary... ~40-70 repetitions per muscle group per session... appears to be the optimal balance for creating a hypertrophic stimulus in beginner and intermediate trainees.
Why this rating
Based on narrative review of multiple studies (Wernbom meta-analysis, Schoenfeld et al.) rather than a single primary RCT on natural bodybuilders.
Source
Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training.
Eric R. Helms et al. · PubMed · 2015
More from this paper
- Cardiovascular training should be minimized in frequency and duration to the lowest level necessary for fat loss to prevent interference with strength and hypertrophy adaptations.Moderate
- Periodized resistance training (Block or Undulating) is superior to non-periodized training for maintaining muscle mass and strength during contest preparation.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →