Mixed
Bodybuilders systematically manipulate resistance training variables across four distinct periods (off-season, pre-contest, peak week, post-contest) to maximize hypertrophy and minimize body fat, characterized by higher loads and volume in the off-season and lighter loads with shorter rest intervals in the pre-contest phase.
If you are training for aesthetics or competition, do not use a static weight. In your building phase, lift heavier weights for fewer reps with longer rests. In your cutting phase, switch to lighter weights, more reps, and shorter rests to preserve muscle while burning fat. Train frequently (5-6 days/week) and split your muscle groups.
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).
Why this rating
Based on a narrative review of observational studies and case studies; lacks controlled experimental design for the specific routines.
Source
Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review
Ragami Chaves Alves et al. · Sports · 2020
DOI 10.3390/sports8110149
More from this paper
- During the pre-contest phase, bodybuilders often use low-load, high-repetition resistance training with short rest intervals to preserve muscle mass while in a caloric deficit, potentially leveraging metabolic stress.Moderate
- Peak week training involves drastic reductions in volume and intensity, including carbohydrate loading and reduced exercise duration, to minimize inflammation and subcutaneous water retention.Limited
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