Workout
How Bodybuilders Spent $10,000 on Home Gyms as the Covid Crisis Persists
Preparing for a bodybuilding competition takes an average of 16 weeks. That amount of time is enough under normal circumstances. Well, welcome to the new normal, where everything has been thrown into chaos. Bodybuilders are increasingly getting anxious as the Covid pandemic sinks deeper into every aspect of their lives. Not only are they lacking equipment to train with, but they are also not getting the right diet that befits a bodybuilder.
Bodybuilders and other fitness enthusiasts no longer have the luxury of walking to a nearby gym to train with their colleagues. Persistent lockdowns have confined most of them to their homes, where there is little or nothing to use for training. That is not to mention their special dietary needs, which have been reduced to a little more than an ordinary meal. For those bodybuilders who were training hard for upcoming competitions pre-Covid, months of hard training have been wiped out, and they have to start all over again. The worst thing about this madness is that we are unsure when it will end. There is wave after wave of this monster, and every subsequent wave proves deadlier than the previous ones. Luckily, the vaccine is here with us, thanks to the many hours put up by our scientists.
At-Home Training for Bodybuilders
When Covid-19 came knocking, many employers advised their staff to work from home to stop the virus from spreading. Although a bitter pill to swallow, many people quickly adjusted to it, and operations resumed, though a little slower. The same can’t be said for bodybuilders and other athletes. For people from other professions, all they needed was a laptop and a stable internet connection to perform their normal tasks. On the other hand, a bodybuilder will require a lot of equipment to mimic the normal gym. As expected, this equipment is costly and can’t just be found anywhere. Bodybuilders were forced to order their gear online because the lockdown was still in effect.
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However, what you order is not always what you get. In addition to being pricy, most bodybuilding equipment ordered online does not match the quality shown in advertisements. The other challenge is that the equipment requires a spacious room with the right conditions, such as ventilation, suitable for a workout. That is not to mention that setting up the equipment is another sweat-breaking task that might need more than two hands. However, since two is not a crowd, you can always call your training partner and get it rolling. Furthermore, cost-sharing can be a great way to reduce your spending on pricy gym equipment.
Realted Article:: 5 Home Gym Essentials To Build A Great Body
Costly Gear
Americans pay under $20 for a workout mat and over $3200 for a cardio machine. That should give you a clear picture of how much a fully equipped gym could cost. Bodybuilding, or fitness in general, is not like any other sport. Heavy investment in select equipment goes a long way in determining whether you will make it to the pro league when the lockdown is over. Unfortunately, many athletes didn’t expect the pandemic to last this long, and there is still no end. Fitness enthusiasts have been forced to dig deeper into their pockets to buy the equipment or improvise household items to supplement whatever equipment is available. Did you know you can use water containers for chest and arm workouts? I thought you should know.
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It is important to note that the open spaces around cities and towns worldwide, such as parks, have provided excellent jogging sports. That has saved most bodybuilders from purchasing expensive equipment such as stationary bicycles. It has been estimated that health and fitness equipment has wrecked more than 2 billion dollars in the last year. That is double the usual 1 billion such equipment cost under normal circumstances. That only tells you one thing: people have moved gyms to their living rooms and other spaces. All this trouble is coming at a hefty price, and the figures keep rising.
Best-Selling Equipment
Even though these machines are costly, their sale has soared 140 percent more during the Covid period. Any bodybuilder will agree that this equipment plays a critical role in their training, and leaving it out is not a good idea. Whatever it takes to acquire a treadmill, bodybuilders are ready to spend hundreds, if not thousands, of dollars to put it in their homes.
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A good treadmill will cost anywhere between $1000 and $3000. That is huge, given that it is only one of the tens of equipment needed for full-body training. On the other hand, cardio machines come in many sizes and designs. You could get one for as little as $50, while complex ones could cost you a fortune. Lighter equipment is quite affordable and is no headache.
Bicycles
Sales from stationary bikes are off the chart, thanks to Covid-19. To develop strong legs, bodybuilders must do some cycling. However, a regular bike can also do the trick; many have one at home. Most people are running away from the boring stay-at-home routine that almost makes them go nuts. One of the best ways to escape it is by riding outdoors. As a result, the demand for bicycles has tripled over the last year. Moreover, the demand for cold-weather bicycle gear, such as outerwear and snowshoes, has dramatically risen.
Special Diets and Supplements for Bodybuilders
It is estimated that some bodybuilders spend up to $10,000 a month on supplements and fitness equipment. However, these items, more so special diets, have not been to come by. One bodybuilder has noted that he is starving since he can no longer access his supplements. So, even if you squeeze your budget and buy these items, you’ll be shocked to find that most are unavailable. That is understandable since travel restrictions have resulted in a shortage of goods and services.
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Surprisingly, some athletes have invented creative ways of dealing with the shortage. For instance, bodybuilders are now preparing their meals in a way that matches the supplements they are missing. Preparing a proper meal might be an uphill task, but the tough gets going. Furthermore, the internet is buzzing with tutorials on how to prepare a standard diet for a bodybuilder.
Must Read:: Top 10 best Immune Boosting Supplements to buy in 2020
Fitness apps
Since they cannot physically meet their trainers and colleagues, many bodybuilders have found consolation in fitness applications. Consolidating gyms within one’s premises has caused downloads of such applications to soar. Because every cloud has a silver lining, companies that were about to be shoved into solvency by the pandemic have found comfort in applications. Furthermore, most fitness enthusiasts consider apps an excellent supplement for the at-home workout.
The apps have enabled bodybuilders to stream workouts from the internet in real time, and many have embraced this new trend. For example, an app like Home Workout – No Equipment has been downloaded more than 45 million times during the Covid period. That is more than twice the number of downloads in the previous year. GPS running and cycling app is another popular app with over 20 million downloads in the last year alone.
Related Article:: The 10 Best Fitness Apps to Download in 2021
App downloads are expected to soar even higher with no end to the pandemic. Although most fitness apps are free, companies offering the same are wrecking in millions of dollars from the downloads. It is estimated that mobile app downloads over the last six months have seen a 120 percent increase. If we don’t factor in other sports, bodybuilding, and fitness alone, they contribute to more than 50 percent of the downloads. Most bodybuilders included are not exercising at home because they’re preparing for a competition. After all, there is no one. Rather, they’re doing it because physical fitness plays a role in managing the virus if it ever lands on your body.
The Big Winners
Again, Covid-19 has come with a silver lining for retail gyms and fitness gear suppliers. With their sales skyrocketing and a virus mutating, it is undeniable that they will keep reaping big. Demand is outstripping supply, according to some equipment manufacturers. Transforming homes into classic gyms is probably a new idea every few have explored before. Now that bodybuilders have been forced to adapt to the new normal, chances are that there is no going back. I bet no one will dismantle their home gym once the pandemic ends. That is good news for the bodybuilding fraternity because they’ll be immune to unprecedented events like COVID-19. It is an eye-opener for athletes who have never considered diversifying their training. So, yes, bodybuilders are the other big winners.
Online fitness trainers are minting money from their streaming classes. One such strainer, Deborah Hirsch, has stated that she has been doing 35 online fitness classes a week since the pandemic began and physical gyms shut down. Although such classes are not paid for directly, trainers earn a lot from the massive traffic.
The Biggest Casualties for Bodybuilders
The health club industry has taken a big hit from the ongoing pandemic. At-home training has cut off revenues amounting to billions of dollars. An exclusive consumer survey conducted by an investment bank in New York revealed that the sector could lose more than $10 billion annually if the pandemic is not managed effectively. The worst part is that fitness clubs and gyms will take longer to recover, even if the pandemic were to be stopped. As of March of this year, about 35% of gym-goers had canceled their membership with their respective clubs. Where do those people go? Did they stop exercising altogether? No. They have set up gyms at home amid the biting economic situation. As a result, more than 40,000 gyms and clubs have shut down in the United States alone.
No End in Sight
It is projected that Covid-19 will be around for a couple more years. Although we have achieved a huge milestone regarding the vaccine, the virus keeps mutating, and every new strain is deadlier. So, what happens to bodybuilders whose biggest motivation to train is competition? Unknown to many, bodybuilding is a contact sport, meaning the risk of spreading the virus during competition is high. That means we are ruling out the possibility of returning to competition soon. You are not going to put training on hold. Neither are you going to stop steroid cycles.
Every bodybuilder’s best chance of remaining in form is by investing in their training. That means spending on equipment and diet. Most importantly, ensure you have a consistent flow of income to meet those needs. The good thing about investing in quality equipment is that they will give you many years of service. However, you must be prepared to pay more for good equipment because it is quite costly. For instance, benches cost about $300, while dumbbells cost $70-$200 a set. That is not to mention heavier equipment like cardio machines that could cost more than $3000.
Conclusion
For a bodybuilder, nothing is as heartbreaking as seeing your months of grueling training go to waste and have to start all over again. That is probably the motivation behind heavy spending on gym equipment during this lockdown period. Luckily, heavy investment in at-home training is bearing fruits. The only challenge is the lack of motivation and discipline when working out at home alone. However, tough times create tough people, which is the motivation every bodybuilder should have. It is only a matter of time before you fully adapt and come to love training from home.
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
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Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
Anabolic Steroids
Joint Stiffness: How to Manage It While on AAS
Joint stiffness is a common issue in steroids bodybuilding and the use of androgenic anabolic steroids (AAS). Here's how it happens and what it involves:
AAS Mechanism of Action
Anabolic-androgenic steroids (AAS) work by enhancing muscle growth and strength. They enlarge muscle cells through hypertrophy, leading to increased muscle mass.
Activation of Androgen Receptors (AR)
-
- AAS, including those produced naturally (such as testosterone and dihydrotestosterone), bind to and activate the androgen receptor (AR).
- The AR is present in various tissues throughout the body.
Androgenic and Anabolic Effects
AAS effects can be categorized into:
Androgenic: These relate to the development and maintenance of male sexual characteristics.
Anabolic: These involve increasing bone density, muscle mass, and strength.
Impairment of Testosterone Biosynthesis
-
- In supraphysiological doses, AAS can impair testosterone biosynthesis in tissues.
- This disruption occurs due to their interaction with AR signaling.
How AAS Contribute to Joint Stiffness
Water Retention and Electrolyte Imbalance
-
- AAS can cause water retention, leading to increased fluid in the joint spaces. While this might initially seem beneficial, it can lead to stiffness if the excess fluid disrupts normal joint function.
- Electrolyte imbalances caused by AAS can affect muscle and joint function, contributing to stiffness.
Changes in Collagen Synthesis
-
- AAS can affect the synthesis and degradation of collagen, a primary component of connective tissue. This can lead to a decrease in the elasticity and resilience of tendons and ligaments, making joints feel stiffer.
Increased Muscle Mass
-
- Rapid gains in muscle mass can place additional stress on joints, which may not have time to adapt, resulting in stiffness and discomfort.
Altered Pain Perception
-
- Some AAS can alter pain perception and inflammatory responses, potentially masking injuries or causing changes in how the body responds to minor joint stresses, leading to stiffness.
Which Specific AAS Mainly Cause Joint Stiffness?
While not all anabolic-androgenic steroids (AAS) exhibit these adverse effects, certain ones are more prone to causing them. These include:
- Winstrol
- Masteron
- Proviron
- Halotestin
- Trenbolone
Additionally, high doses of testosterone, Dianabol, and Trestolone may also carry similar risks.
Dealing With Joint Stiffness Caused By AAS
Most AAS are dry compounds known for causing joint dryness. Some are usually wet compounds, which can lead to joint problems when taken in high doses without an aromatase inhibitor (AI), resulting in excess water retention that affects the joints.
Other AAS either have a neutral impact on the joints or enhance their strength and healing by boosting collagen production, with Nandrolone being a prime example.
To prevent joint issues when using wet AAS compounds, it is essential to use the appropriate AI dose (not too high) to manage estradiol levels and prevent excessive water retention.
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For dry compounds, follow these guidelines to avoid joint issues:
Selective Testosterone Use
Ensure the use of a Testosterone and steroids bodybuilding base to achieve adequate estradiol conversion. While excess estradiol can cause water retention and joint damage, having the right amount is crucial for joint strength and lubrication.
Proper Gym Training
Exercise caution in the gym. Continuously pursuing personal records and lifting the heaviest weights can damage joints and cause injuries. Proper stretching and warming up with lighter weights are vital.
Supplements
Supplement with joint health supplements. Fish Oil at 6g daily or Krill Oil at 3g daily is essential for every AAS user. Additionally, taking MSM (Methylsulfonylmethane) at 1g daily and a few tablespoons of Collagen Powder daily will significantly benefit joint health.
Managing Other Forms of Joint Stiffness
Proper Warm-Up and Cool-Down
Engaging in thorough warm-up routines before workouts and adequate cool-down exercises afterward can help maintain joint flexibility.
Hydration and Nutrition
Staying well-hydrated and maintaining a balanced diet rich in essential nutrients like omega-3 fatty acids, glucosamine, and chondroitin can support joint health.
Supplementation
Using joint support supplements such as glucosamine, chondroitin, and MSM (methylsulfonylmethane) may help alleviate stiffness.
Monitoring and Adjusting Steroid Use
Careful monitoring of AAS dosages and cycles, under the guidance of a healthcare professional, can help minimize negative effects on joint health.
Rest and Recovery
Ensuring adequate rest and incorporating rest days into training routines can help prevent overuse injuries and joint stiffness.
Physical Therapy
Engaging in physical therapy or specific joint mobility exercises can improve joint function and reduce stiffness.
Long-Term Considerations
It's important to be aware that chronic use of AAS can lead to long-term joint issues. Regular check-ups with a healthcare provider, including monitoring of joint health, are crucial for those using AAS over extended periods. Recognizing the signs of joint problems early and taking proactive measures can help mitigate the risk of long-term damage.
Where to Buy AAS Online
Buying legitimate androgenic anabolic steroids (AAS) online can be challenging and carries significant legal, health, and ethical risks. However, if someone decides to proceed, here are some general tips on where to buy and how to check the quality:
Licensed Pharmacies (Where Legal)
In some countries, AAS can be purchased legally with a prescription from licensed pharmacies. Ensure to follow local regulations and obtain a valid prescription.
Reputable Online Retailers
Look for well-known, established online retailers with positive reviews and verified customer feedback. Forums, bodybuilding communities, and social media can provide recommendations.
Research Chemical Companies
Some companies sell research chemicals, including AAS, for "research purposes." Ensure these companies have good reputations and offer transparency about their products.
How to Check Good Quality
Third-Party Lab Testing
The best way to verify the quality of AAS and steroids bodybuilding is through third-party lab testing. Reputable sellers often provide lab reports or certificates of analysis that verify the purity and potency of their products.
Reviews and Testimonials
Check reviews on bodybuilding forums, websites, and social media platforms. Look for consistent positive feedback about product effectiveness, safety, and customer service.
Batch Numbers and Serialization
Legitimate products usually have batch numbers, expiration dates, and sometimes serialization. You can often verify these details through the manufacturer's website.
Packaging and Labels
Examine the packaging and labels for professionalism and accuracy. Poorly printed labels, misspellings, and low-quality packaging are red flags.
Customer Service
Good suppliers will have responsive and knowledgeable customer service. Ask questions about their products, sourcing, and testing procedures to gauge their reliability.
Price Comparison
If the price seems too good to be true, it probably is. Compare prices with other reputable sources to ensure you're not buying counterfeit or low-quality products.
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Warning and Legal Considerations
- Legality: The legality of purchasing and using AAS varies by country. In many places, it is illegal to buy AAS without a prescription. Always check local laws before purchasing.
- Health Risks: Using AAS without medical supervision can lead to severe health issues. It's crucial to consult with a healthcare provider before starting any steroid regimen.
- Ethical Considerations: Consider the ethical implications of using AAS, especially in competitive sports where their use is often banned.
Conclusion
While there are ways to find and verify the quality of AAS online, it's essential to approach this with caution, awareness of the legal landscape, and a focus on health and safety. Overall, your joint health while on AAS should be a first priority so your training is not hindered.
Bodybuilding
Demystifying Hypertrophy Training
Hypertrophy training, often referred to as bodybuilding training, is a method focused on increasing muscle size and definition through targeted exercises and specific training techniques. Professional bodybuilders have mastered the art of hypertrophy training to sculpt their bodies into peak physical condition.
At its core, hypertrophy training involves lifting weights at a moderate to high intensity for a moderate number of repetitions. The goal is to create micro-tears in the muscle fibers, which then repair and grow stronger and larger during the recovery process. This leads to muscle hypertrophy or an increase in muscle size.
Understanding the basics of hypertrophy training involves knowing how to manipulate variables such as sets, reps, rest periods, tempo, and intensity. By adjusting these factors, individuals can tailor their workouts to target specific muscle groups and achieve optimal results.
Proper nutrition and adequate rest are also crucial components of hypertrophy training as muscles need sufficient fuel and time to recover and grow. Consistency in training and adherence to a well-rounded program are key pillars in unlocking the full potential of hypertrophy training.
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By demystifying hypertrophy training and embracing its principles with dedication and focus, individuals can effectively work towards achieving their desired physique goals while enhancing overall strength and endurance.
Principles of Hypertrophy Training
When you engage in strength training, you put strain on your muscles. This stress prompts the body to repair and adapt, resulting in an increase in muscle fibers. Here are the basics about this form of training you need to familiarise with:
Training Frequency
For new bodybuilders, a frequency of 3-4 times per week is often recommended to allow for sufficient recovery between sessions. Professional bodybuilders may train more frequently, sometimes up to 5-6 times per week, as their bodies have adapted to higher training volumes over time.
Intensity and Volume: New bodybuilders typically start with moderate intensity (around 65-75% of their one-rep max) and moderate volume (3-4 sets of 8-12 reps per exercise). Professional bodybuilders often incorporate higher intensities (75-85% of one-rep max) and higher volumes (4-6 sets of 8-15 reps per exercise) to continue stimulating muscle growth.
Exercise Selection
Both new and professional bodybuilders focus on compound exercises (e.g., squats, deadlifts, bench press) that target multiple muscle groups simultaneously to maximize muscle recruitment and overall hypertrophy. However, professionals may incorporate more isolation exercises to target specific muscles or muscle groups that need extra attention.
Progressive Overload
Both groups prioritize progressive overload, which involves gradually increasing the weight, reps, or sets over time to continue challenging the muscles and promoting growth. This can be achieved through methods such as increasing resistance, shortening rest periods, or varying exercise techniques.
Nutrition
Both new and professional bodybuilders emphasize the importance of nutrition for muscle growth and recovery. This includes consuming an adequate amount of protein to support muscle repair and synthesis, as well as sufficient carbohydrates and fats for energy and overall health.
Rest and Recovery
Adequate rest and recovery are crucial for hypertrophy training. Both new and professional bodybuilders prioritize getting enough sleep (7-9 hours per night) and incorporating rest days into their training schedules to allow muscles to repair and grow.
Supplementation
While both new and professional bodybuilders may use supplements to support their training and nutrition goals, professionals may have more sophisticated supplementation protocols tailored to their specific needs and goals. We recommend supplements such as protein powders, creatine, branched-chain amino acids (BCAAs), and pre-workout formulas.
Monitoring and Adjustments
Professional bodybuilders often closely monitor their progress through measurements such as body weight, body composition, and strength levels. Based on these assessments, they make adjustments to their training, nutrition, and supplementation protocols to continually progress towards their goals.
Arnold Schwarzenegger's Hypertrophy Workout Routine
Arnold Schwarzenegger's volume workout is a legendary approach to hypertrophy training that he popularized during his bodybuilding career. Here's an explanation of how his workout relates to hypertrophy training:
High Volume
Schwarzenegger's training program was characterized by high volume, involving a large number of sets and reps per workout. This high volume stimulates muscle growth by subjecting the muscles to prolonged tension and metabolic stress, both of which are key factors in hypertrophy.
Multiple Sets and Reps
Each exercise in Schwarzenegger's workout typically included multiple sets (often 4-5 sets) with a moderate to high number of reps (8-12 reps). This approach allows for ample time under tension, which is essential for stimulating muscle growth and hypertrophy.
Compound and Isolation Exercises
Schwarzenegger's workout included a combination of compound exercises (e.g., squats, bench press, deadlifts) and isolation exercises (e.g., bicep curls, tricep extensions) to target various muscle groups from different angles. Compound exercises help to maximize muscle recruitment, while isolation exercises allow for targeted muscle stimulation and hypertrophy.
Frequency
Schwarzenegger typically trained each muscle group 2-3 times per week, allowing for sufficient frequency to stimulate muscle growth while also providing adequate recovery time between sessions. This frequency helps to maximize hypertrophy by consistently exposing the muscles to growth-inducing stimuli.
Intensity Techniques
Schwarzenegger often incorporated intensity techniques such as drop sets, supersets, and forced reps into his workouts to further increase the intensity and stimulate muscle growth. These techniques help to push the muscles beyond their normal limits, triggering adaptations that lead to hypertrophy.
Periodization
Schwarzenegger employed periodization principles in his training, alternating between phases of higher volume and lower volume to prevent plateaus and continue making progress. This periodization strategy helps to optimize muscle growth by varying training stimuli over time.
Mind-Muscle Connection
Schwarzenegger emphasized the importance of the mind-muscle connection, focusing on contracting and feeling the target muscles working during each repetition. This approach helps to maximize muscle fiber recruitment and engagement, enhancing the effectiveness of each exercise for hypertrophy.
Nutrition and Recovery
In addition to his training program, Schwarzenegger paid close attention to his nutrition and recovery strategies to support muscle growth and hypertrophy. Adequate protein intake, proper hydration, and sufficient rest are essential components of any hypertrophy-focused training program.
Overall, Schwarzenegger's volume workout is a comprehensive approach to hypertrophy training that incorporates high volume, frequency, intensity techniques, and periodization to maximize muscle growth and achieve an impressive physique.
Also Read: Why Trenbolone Remains A Beast In The Market
10 Groups of Athletes That Can Benefit from Hypertrophy Workouts
We have prepared for you 10 groups of athletes that should consider hypertrophy training
1. Combat Sports Athletes
Martial artists, boxers, and other combat sports athletes can enhance their power and endurance through hypertrophy training.
2. Track and Field Athletes
Sprinters, jumpers, and throwers can improve their explosive strength by including hypertrophy training in their regimen.
3. Football/Soccer Players
Both American football players and soccer players can benefit from hypertrophy training to increase muscle mass and strength.
4. Gymnasts
Building lean muscle mass through hypertrophy training can help gymnasts improve their strength-to-weight ratio for better performance.
5. Swimmers
Swimmers can enhance their power in the water by incorporating hypertrophy exercises to strengthen key muscle groups.
6. Cyclists
While endurance is crucial for cyclists, adding hypertrophy training can boost leg strength and overall performance on the bike.
7. Basketball Players
Building muscle through hypertrophy training can improve basketball players' agility, jumping ability, and overall athleticism on the court.
8. CrossFit Athletes
CrossFit enthusiasts looking to excel in competitions can benefit from hypertrophy training to increase overall strength and muscular endurance.
9. Triathletes
Incorporating hypertrophy exercises into triathletes' routines helps prevent injuries by strengthening muscles that support joints during long-distance races.
10. Powerlifters
While powerlifting focuses on maximal strength lifts, including some hypertrophy work can aid in building a solid muscular foundation for lifting heavy weights more efficiently.
By tailoring a specific hypertrophy program to suit each group's athletic needs and goals, these athletes have the opportunity to optimize their performance levels while reducing the risk of injury associated with repetitive movements in sports-specific activities.
Final Thoughts
By understanding the underlying principles of progressive overload, volume, intensity, and frequency, individuals can tailor their training programs to effectively stimulate muscle growth. Whether you're a novice or a seasoned athlete, hypertrophy training offers a structured framework for optimizing muscle hypertrophy and sculpting a physique that reflects dedication, consistency, and strategic planning.
Embracing the science behind hypertrophy training empowers you as an individual to surpass limitations, break plateaus, and unlock their full potential in pursuit of their fitness aspirations. With proper guidance, commitment, and perseverance, anyone can harness the transformative power of hypertrophy training to sculpt a stronger, more resilient, and aesthetically pleasing physique.
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