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Related Experiment Video

Updated: Jan 28, 2026

Resting-State Connectivity and Neuroimaging of Prefrontal Cortex Activity During a Block-Design Yoga Asana Practice Using fNIRS

Resting-State Connectivity and Neuroimaging of Prefrontal Cortex Activity During a Block-Design Yoga Asana Practice Using fNIRS

Published on: June 24, 2025

Training Practices Among Spanish Natural Elite Bodybuilders in the Pre-Contest Phase.

Eneko Baz-Valle¹, Sergio Martínez-Gómez², Javier Gene-Morales³

¹Department of Physical Education and Sport, University of the Basque Country UPV/EHU, 01006 Vitoria-Gasteiz, Spain.

Sports (Basel, Switzerland)

|January 27, 2026

Summary

Natural bodybuilders follow similar training practices, focusing on 5 days per week with 6-10 repetitions. While professionals train slightly more, both groups align with scientific recommendations for resistance training.

Keywords:

contest preparation hypertrophy natural bodybuilding repetition range resistance training training frequency training volume

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Area of Science:

Sports Science
Exercise Physiology
Bodybuilding Science

Background:

Natural bodybuilders utilize specific training and nutrition for optimal body composition.
Understanding the resistance training practices of elite natural bodybuilders is crucial for evidence-based programming.

Purpose of the Study:

To compare the resistance training practices of amateur and professional natural bodybuilders.
To assess training variables during both pre-contest and general phases.

Main Methods:

A survey of 56 drug-tested Spanish bodybuilders (27 amateurs, 29 professionals) was conducted.
Data collected included training frequency, exercise selection, weekly sets, and repetition ranges.
Contest-preparation characteristics were also assessed.

Main Results:

Both groups trained approximately 5 days per week, with most muscle groups trained 1-3 times weekly.
Average weekly sets per muscle group ranged from 8-17, with higher volumes for back and chest.
The dominant repetition range was 6-10 reps, followed by 11-15 reps. No significant differences were found between amateurs and professionals.
Professionals showed a trend towards more years of competition.

Conclusions:

High-level natural bodybuilders' training practices align with current scientific recommendations.
Significant interindividual variability exists, emphasizing the need for personalized training programs.