Body Building - Think Eat Do

Body Building


Posted on January 22nd, by admin in Your Work Out. Comments Off on Body Building

bodybuilder training with dumbbells

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.

 






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