Show simple item record Aragon, Alan A. en Cronin, J. en Fitschen, Peter J. en Helms, Eric R. en Schoenfeld, Brad J. en 2017-12-07T00:01:45Z 2017-12-07T00:01:45Z 2015 en
dc.identifier.citation The Journal of Sports Medicine and Physical Fitness 55(3), 164-178. (2015) en
dc.identifier.issn 0022-4707 en
dc.identifier.other en
dc.identifier.uri en
dc.description.abstract The anabolic effect of resistance training can mitigate muscle loss during contest preparation. In reviewing relevant literature, we recommend a periodized approach be utilized. Block and undulating models show promise. Muscle groups should be trained 2 times weekly or more, although high volume training may benefit from higher frequencies to keep volume at any one session from becoming excessive. Low to high (~3-15) repetitions can be utilized but most repetitions should occur in the 6-12 range using 70-80% of 1 repetition maximum. Roughly 40-70 reps per muscle group per session should be performed, however higher volume may be appropriate for advanced bodybuilders. Traditional rest intervals of 1-3 minutes are adequate, but longer intervals can be used. Tempo should allow muscular control of the load; 1-2 s concentric and 2-3 s eccentric tempos. Training to failure should be limited when performing heavy loads on taxing exercises, and primarily relegated to single-joint exercises and higher repetitions. A core of multi-joint exercises with some single-joint exercises to address specific muscle groups as needed should be used, emphasizing full range of motion and proper form. Cardiovascular training can be used to enhance fat loss. Interference with strength training adaptations increases concomitantly with frequency and duration of cardiovascular training. Thus, the lowest frequency and duration possible while achieving sufficient fat loss should be used. Full-body modalities or cycling may reduce interference. High intensities may as well; however, require more recovery. Fasted cardiovascular training may not have benefits over fed-state and could be detrimental. en
dc.format application/pdf en
dc.format.extent 38 Pages en
dc.language.iso en en
dc.publisher The Journal of Sports Medicine and Physical Fitness en
dc.rights copyright 2015 Edizioni Minerva Medica en
dc.subject resistance training en
dc.subject muscle loss en
dc.subject bodybuilding en
dc.subject bodybuilding contact en
dc.title Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training en
dc.type Article en

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