Body Building
Body Building (Hypertrophy)
(ACSM Med Science & Sports Exercise. 2009)
***Recommended for advanced participants only, previous experience essential. Minimum 6 weeks of Muscular Endurance followed by 6 weeks Strength is advised.
3-4 x week leaving 48 hours between resistance training sessions, alternating sessions A & B
- 5 minutes Low intensity CV warm up, Cycle, x-train or walk gradually increasing HR to 55% MHR. (220-age) x 55% = 55% MHR.
- Begin with Joint mobilisation – 20 reps of Deadlift, clean & press with empty barbell or light dumbbells
Then choose Routine A or B (Alternating)
ROUTINE A
Routine A – 3-6 sets of 6-12 Reps typically 2s lift: 4s return
***Fatigue to be hit within the rep range (in correct form) , participant should not be able to perform any more reps of the given exercise, if they do, weight to increased by 5-10% on the following set)***
- Barbell Squats
- Leg extension
- Lat Pull Down
- Underhand Pull ups
- Overhand Row
- Shoulder Press
- Lateral Raise
- Front Raise
- Reverse Flyes
- Bicep Curls
ROUTINE B
Routine B – 3-6 sets of 6-12 Reps typically 2s lift: 4s return
***Fatigue to be hit within the rep range (in correct form) , participant should not be able to perform any more reps of the given exercise, if they do, weight to increased by 5-10% on the following set)***
- Deadlifts
- Lying Hamstring Curls
- Bench Press – Flat
- Bench press – Incline
- Bench Press – Decline
- Pec Flyes
- Tricep barbell extensions
- Tricep Pull downs
- Stability Ball sit ups (added weight using dumbbell or cable) 15-20 Reps
- Dorsal Raises 15-20 Reps
- Cool down; 5 minutes cycling, gradually decreasing towards RHR.
- Stretching ; 15-30seconds each stretch to a point of mild discomfort;
- Quadriceps (STANDING QUAD), Hamstrings (STANDING HAMSTRING), Glutes (LYING GLUTE STRETCH), Adductors (LEG OUT ADDUCTOR), Lower back (LYING SPINAL TWIST), Upper back (REACH UP BACK STRETCH)(Lats, Shoulders, Chest, Triceps, Biceps.
