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

Area of Science:

• Sports Science
• Exercise Physiology
• Bodybuilding Training

Background:

• Skeletal muscle hypertrophy is crucial for bodybuilding success.
• Effective training strategies are essential for maximizing muscle growth in athletes.
• Understanding periodized training in bodybuilding provides insights into optimizing performance.

Purpose of the Study:

• To conduct a narrative review of bodybuilding training routines focused on muscle hypertrophy.
• To analyze the periodization strategies employed by competitive bodybuilders.

Main Methods:

• A comprehensive literature search was performed across multiple databases (PubMed/MEDLINE, Scielo, EBSCO, LILACS, SportDiscus, Web of Science, CINAHL).
• Keywords included "Resistance training" and "hypertrophy" in the context of bodybuilders.
• Fourteen studies detailing long-term bodybuilding training regimens were identified and analyzed.

Main Results:

• Bodybuilding training routines are typically organized into four distinct periods: off-season, pre-contest, peak week, and post-contest.
• Each training period is characterized by specific parameters for intensity load, training volume, and exercise selection (multi-joint vs. single-joint).
• Competitors utilized higher intensity loads, lower repetition counts, and extended rest intervals during the off-season compared to the pre-contest phase.

Conclusions:

• Bodybuilders employ a structured, periodized approach to training to achieve muscle hypertrophy.
• Training intensity, volume, and rest periods are manipulated across different phases to optimize results.
• The off-season phase is characterized by heavier lifting and longer recovery, contrasting with the demands of the pre-contest phase.