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

Alves, Ragami Chaves; Prestes, Jonato; Enes, Alysson; Moraes, Wilson M. A. de; Trindade, Thiago Barbosa; Salles, Belmiro Freitas de; Aragon, Alan A.; Souza, Tácito Pessoa de

doi:10.3390/sports8110149

Cited by 37 publications

(32 citation statements)

References 36 publications

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“…However, the load was maximal and performed by healthy men that limits the inference towards the present population. Additionally, we found that the gluteus maximus activation recorded here is much greater compared to the aforementioned study (e.g., 70% vs. 30% of the maximum activation during the descending phase of FS), which underlines the capacity of bodybuilders to increase muscle activation while training [30]. Moreover, no difference in gluteus maximus activation was found comparing FS, full-BS, and parallel-BS in trained women [13].…”

Section: Gluteal Musclescontrasting

confidence: 54%

The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training

Coratella

Tornatore

Caccavale

et al. 2021

IJERPH

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The present study investigated the activation of gluteal, thigh, and lower back muscles in different squat variations. Ten male competitive bodybuilders perform back-squat at full (full-BS) or parallel (parallel-BS) depth, using large feet-stance (sumo-BS), and enhancing the feet external rotation (external-rotated-sumo-BS) and front-squat (FS) at 80% 1-RM. The normalized surface electromyographic root-mean-square (sEMG RMS) amplitude of gluteus maximus, gluteus medius, rectus femoris, vastus lateralis, vastus medialis, adductor longus, longissimus, and iliocostalis was recorded during both the ascending and descending phase of each exercise. During the descending phase, greater sEMG RMS amplitude of gluteus maximus and gluteus medius was found in FS vs. all other exercises (p < 0.05). Additionally, FS elicited iliocostalis more than all other exercises. During the ascending phase, both sumo-BS and external-rotated-sumo-BS showed greater vastus lateralis and adductor longus activation compared to all other exercises (p < 0.05). Moreover, rectus femoris activation was greater in FS compared to full-BS (p < 0.05). No between-exercise difference was found in vastus medialis and longissimus showed no between-exercise difference. FS needs more backward stabilization during the descending phase. Larger feet-stance increases thigh muscles activity, possibly because of their longer length. These findings show how bodybuilders uniquely recruit muscles when performing different squat variations.

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Section: Gluteal Musclescontrasting

confidence: 54%

The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training

Coratella

Tornatore

Caccavale

et al. 2021

IJERPH

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show abstract

“…To this point, arguably the most relevant studies are those examining the chronic effects of training variation across the load-spectrum on hypertrophy. As noted in a recent review, competitive bodybuilders whose principal goal is increasing muscle mass organize their training phasically, with phases delineated by emphasis on loading zones, as well as varying in volume and exercise selection (242). However, neither a 2016 (243) nor a 2017 (244) meta-analysis reported significant differences in hypertrophy when comparing traditional (i.e., "linear") to undulating periodization.…”

Section: Planning/periodization For Program Designmentioning

confidence: 99%

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Schöenfeld

Fisher

Grgić

et al. 2021

Int'l Journal of Strength & Conditioning

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Hypertrophy can be operationally defined as an increase in the axial cross-sectional area of a muscle fiber or whole muscle, and is due to increases in the size of pre-existing muscle fibers. Hypertrophy is a desired outcome in many sports. For some athletes, muscular bulk and, conceivably, the accompanying increase in strength/power, are desirable attributes for optimal performance. Moreover, bodybuilders and other physique athletes are judged in part on their muscular size, with placings predicated on the overall magnitude of lean mass. In some cases, even relatively small improvements in hypertrophy might be the difference between winning and losing in competition for these athletes. This position stand of leading experts in the field synthesizes the current body of research to provide guidelines for maximizing skeletal muscle hypertrophy in an athletic population. The recommendations represent a consensus of a consortium of experts in the field, based on the best available current evidence. Specific sections of the paper are devoted to elucidating the constructs of hypertrophy, reconciliation of acute vs long-term evidence, and the relationship between strength and hypertrophy to provide context to our recommendations.

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“…Bodybuilding is a demanding sport that requires prolonged periods of intensive resistance training to achieve a symmetric body with considerable muscle mass, and restrictive preparation diets. In the case of professional bodybuilders, success is judged on the on-stage posing performance, and is determined by the muscular bulk and configuration, and minimal body fat, which is often marginal for survival [1].…”

Section: Introductionmentioning

confidence: 99%

Exacerbating Factors Eating Disorder Risk in Bodybuilding Athletes

Efthymiou¹,

Kokokiris²,

Mesiari³

et al. 2021

Preprint

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The passion of bodybuilding athletes for a symmetric, lean, heavily muscled body leads them to carry out exhausting exercise programs and restrictive eating regimens, sometimes resulting in disordered eating behaviors. This study investigates potential exacerbators on the development of disordered eating in bodybuilding and strength athletes. The study involved 103 Cypriot bodybuilding athletes of both sexes, performing at three levels: professional, recreational and strength athletes. The Eating Attitude Test 26 (EAT-26) and The Three Factor Eating Questionnaire (TFEQ-R21) were used to evaluate disordered eating and eating behaviors respectively. The current study was performed under the auspices of the Hellenic Center of Education & Treatment of Eating Disorders (KEADD). The degree of deviation between the perceived ideal body weight and the actual body weight was associated with increased risk of eating disorder. Athletes who desired a lower body weight recorded higher scores on EAT-26 overall, and the subscales of dieting and bulimia. Cognitive restraint and emotional eating scales of TFEQ-R21 were more pronounced in the non-professional athletes. The emotional eating score was higher in women. There is a need for appropriate sport-specific, gender-specific preventive intervention to deescalate the risk of eating disorder, in both professional and non-professional bodybuilding athletes.

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

Cited by 37 publications

References 36 publications

The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training

The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Exacerbating Factors Eating Disorder Risk in Bodybuilding Athletes

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