Proven
Hypertrophy Training Guidelines |
Muscle
hypertrophy is the enlargement of muscle size. This is the
methodology used in bodybuilding. However, for sports performance, the
focus is on the most relevant muscles rather than the entire body.
The main objective of this period is to provoke a chemical change in
the muscle. This develops muscle mass as a result of changes within the
muscle fibers.
Although this type of training will
eventually
produce larger muscle fibers, it does little for the nervous system
adaptations that are crucial for specific sports performance. For this
reason a period of maximum strength and
conversion
to power or
muscular endurance usually follows this period. Sometimes this is
collectively referred to as a three phase weight training program.
Finally,
not all athletes require a growth period. The choice depends on the
individual and the needs of their sport.
It is
also important to precede the growth phase with a few weeks of light
weights
to prepare the body for this demanding period.
Phase
Guidelines
Duration
4-6 weeks
Load
70-80%
of 1 Rep Max
Exercises per Session
6-9
Sets
per Exercise
4-6
Repetition per set
6-12
Rest
Interval
2 minutes
Speed of Execution
Slow-Medium
Frequency
per Week
2-4
Return from Hypertrophy to
Scottsdale Fitness Training
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