Bodybuilding Training Phase Principles

Name of Program Designer………………………………………………………………………

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The current program is meant for the hypertrophy training phase for a bodybuilder. The goal of this training is to increase the strength and mass of muscles through exercises that involve the use of external force (Clark et al., 2018; Bryant, 2019). Hypertrophy workout involves exercises of 3-5 sets with 6-12 repetitions (reps), 75-85% of one repetition maximum (1RM), and 1-2 minutes rest as shown in table 1 below.

Table 1

One-day workout program for a body builder

TimeTargeted Body PartType of Exercise  ActivityDurationSetsRepsIntensity
Morning or evening Warm-up   ·       Light jogging ·       Jumping a rope ·       Stationary cycling5 minutes for each activity with a 1 minute rest between exercises3 sets for every exercise12 reps for a single set75 percent of 1 RM
LegsBarbell front Squat2  minutes for each activity with a 1 minute rest between activities3 sets for each activity9 reps for a set75 percent of 1 RM
Lunge
Barbell hip thrust    
Single leg cable kickbacks
Leg extension
BackDeadlift3 minutes for every exercise with a 1 minute rest between exercises4 sets for each exercise activity6 reps for one set75 percent of 1 RM
Bent-over row
Chin-up
Rack pull
Seated cable row
ChestBench press4 sets for every exercise5 reps for each set80 percent of 1 RM
Dumbbell incline press
Dumbbell flyes
Chain flyes
ArmsJM press4 minutes for every exercise activity with a 2 minutes rest between activities4 sets for each activity4 reps for each set80 percent of 1 RM
Close-grip bench press
Cheat curl
Incline dumbbell curl
ShouldersCable lateral raise5 minutes for a single exercise with a 2 minutes rest between exercises5 set for each exercise4 reps for every set85 percent of 1 RM
Band pull apart
Handstand push-up
NeckSide plank4  minutes for each activity with a 2 minutes rest between exercise activities5 sets for every exercise activity3 reps for each set85 percent of 1 RM
All the exercises mentioned above can also help to enhance neck strength.
 Cool-down   ·       Light walking or jogging ·       Stretching ·       Taking a deep breath3 minutes for one activity with a 1 minute rest between exercises3 sets for each exercise3 reps for every set85 percent of 1 RM

(Clark et al., 2018; Bryant, 2019)

Coaching Cues

  1. Legs
  2. Barbell Front Squat

To perform a front squat, put a barbell on the shoulders close to the neck. Try to un-rack the barbell using a cross or clean grip. Ensure that the arms are crossed towards the front direction to prevent the bar from rolling away. The chest must be kept up throughout the exercise. Start moving by way of pushing the hips backwards. Ensure that the knees are pushed out while descending and ascending. Squat down towards either a below parallel or parallel position. After this, get back to the starting point (Bryant, 2019).

  1. Lunge

When performing a lunge, either place a barbell on the back or hold up a dumbbell in each of the arms. Make an attempt of stepping forward using one leg. Keep the torso upright. After this, use the leg in the front to make an angle of 90 degrees. Ensure that the knee does not get over the toe. Then return back to the original position (Clark et al., 2018; Bryant, 2019).

  1. Angled Leg press

For an angled leg press, lie on a machine with the back and head resting on its padded support. tighten the abdominals while the feet are on the machine platform. Try to push away the platform through extension of the feet. Ensure that the heels are flat, and the lower back is not raised from the platform. Relax to bring down the weight in a way that the knees stretch beyond 90 degrees. Then push back the weight to the initial stage (Bryant, 2019).

  1. Single Leg Cable Kickback

To perform a single leg cable kickback, fasten a cuff on the ankle. Stand 2 or 3 feet from a weight stack. To get a balance, use the steel support. Tighten the abdominals while bending the knees. Use the leg with a cuff to kick back. Hold the leg that way for some seconds in order to get contraction. Lastly, get back to where the exercise started (Bryant, 2019).

  1. Barbell Hip Thrust

Performing a barbell hip thrust begins with a bodybuilder’s body sitting on the ground while the back lies on a bench. Ensure that the bench does not move. Put a barbell with some weight on the hips. Lean backwards until the shoulders rest on the bench. Make an attempt to push the hips vertically. Maintain this position for some seconds before getting to the starting position again (Bryant, 2019).

  1. Back
  2. Deadlift

For the purpose of performing a deadlift, begin the exercise by spreading the feet apart while facing the bar. Bend the knees, and try to grasp the bar using an alternating type of grip. Squat slightly while keeping the back flat. Pick the weight from the ground, and keep it on an upright position. Release the weight to the ground again, and move to the initial point where it all started (Clark et al., 2018; Bryant, 2019).

  1. Bent-Over Row

For a bent-over row, get to the back of the barbell using the deadlift position. take hold of the barbell with the use of overhand grip. Lift the bar from the ground to the stomach. The torso has to be above the parallel in the whole movement (Bryant, 2019).

  1. Chin-up

To perform a chin-up, hold the bar using a grip of any choice. Try to hang up with extended arms. The chest must be kept up. Initiate a movement with the shoulders back. Make an attempt to get beyond the feet that are now behind. Pull up while trying to look up. From there, pull the chin until it is above the bar (Clark et al., 2018; Bryant, 2019).

  1. Rack Pull

In order to perform a rack pull, put a barbell on a squat rack. Taking a deadlift stance, stand in the rack. Keep the bar just 2 inches above or below the knee. Try to bend the knees. Grasp the bar with a deadlift grip while the arms are fully extended. Then try to extend the hips while locking out the weight. Lastly, let the bar move back to the beginning point (Bryant, 2019).

  1. Seated Cable Row

To perform a seated cable row, use both hands to grab the handle with a low-row neutral grip. Ensure that the elbows are kept in. spread the weight to the stomach. Try to keep the chest up while squeezing the upper back. Make an attempt to bend the legs. Keep a brief hold before returning to the initial position with arms extended fully (Bryant, 2019).

  1. Chest
  2. Bench Press

In order to perform a bench press, lie down flat on the bench. Try to un-rack a barbell with arms extended over the chest. Hold the bar using a pronated kind of grip. Tighten the upper back. Ensure that the feel lie flat in the entire exercise. Make an attempt to lower the bar while controlling it with the nipple line. Push it back again with some force. Lastly, remove the bar from the rack (Bryant, 2019).

  1. Dumbbell Incline Press

The exercise activity of a dumbbell incline press begins with sitting on an incline bench. The dumbbells must rest on the thighs. Get the weights on the shoulders while leaning back. Place he dumbbells on the different sides of the chest. Try to press the dumbbells upwards to the extent that the arms become extended. From here, the weight has to be lowered back to the beginning point (Clark et al., 2018; Bryant, 2019).

  1. Dumbbell Flyes

Dumbbell flyes require the bodybuilder to lie down flat on the bench. Raise the dumbbells above the chest with the arms somewhat bent. Slowly lower the dumbbells until chest muscles get stretched. Put the dumbbells together using a giant bear kind of motion. From there, hold those dumbbells briefly. After all these steps, go back to the position where the exercise started (Bryant, 2019).

  1. Chain Flyes

Chain flyes are substitutes of dumbbell flyes. They can be useful for individuals who intend not to put much stress on their shoulders. Performing chain flyers begins with attachment of a single handle that has carabineer to a given chain. From this point, all the movements that are part of dumbbell flyes are then embraced (Bryant, 2019).

  1. Arms
  2. JM Press

A JM press starts with lying on the bench press with the face up. Then use a closer grip to grasp the bar. From there, start un-racking the bar with the arms are extended. Move the bar above the upper pecs.  While lowering the bar towards the chest, let the elbows move forward beyond the wrist. Make a stop just 5 inches away from the chest. After taking a short pause, get back to the place where it started (Bryant, 2019).

  1. Close-Grip Bench Press

To perform this exercise, lie down flat on the bench. Un-rack the bar with the arms extended above the chest. Using a pronated grip, grab the bar a shoulder width. Ensure that the uppe back I kept tight. Keep the feet flat in the entire exercise. Hold the barbell firmly and lower it to the nipple line. From here, use force to push the bar while the arms are extended. Finally, remove the bar from the rack over the chest (Clark et al., 2018; Bryant, 2019).

  1. Cheat Curl

To do a chest curl, keep the feet on a flat position. Stand and hold an EX curl bar while the hands are at shoulder width. Make an attempt to curl weight upwards. Use hips and shoulders to move beyond a sticking point. Grab the top. Try to take control over the eccentric during the downward movement. Take about five seconds in lowering the weight (Bryant, 2019).

  1. Incline Dumbbell Curl

In performing an incline dumbbell curl, begin by lying back on the bench at an anle of 45 degrees. Ensure that the palms are supinated throughout the session. Keep the arms hanging down while they are fully extended. After this, try to move the arms to an angle behind the body. From there, keep the arm still while curling arms upwards to the shoulders. Finally, let the weight move down to the beginning position (Clark et al., 2018; Bryant, 2019).

  1. Shoulders
  2. Cable Lateral Raise

To perform a cable lateral raise, put a cable machine’s pulleys to a low setting and choose an appropriate weight. Stand while looking away from the cable. Grasp the handle of e machine using the right hand. Ensure that the elbows are kept high throughout the movement. Keep the arms straight. Adjust the right arm by moving it across the body towards the right direction. After getting to the shoulder height, take a brief pause before lowering the weight to the initial position (Bryant, 2019).

  1. Band Pull Apart

For a band pull apart, star by extending arms out in front of the chest. Pull a resistance band apart. Ensure that the arms are straight. Continue pulling the band until the arms come close to the sides. Remain in that position for some seconds. Then get back to the original point (Clark et al., 2018; Bryant, 2019).

  1. Handstand Push-Up

To do a handstand push-up, bend on the waist while the back is on the wall. Put both hands on the floor while keeping a wider stance. Kick the feet on the wall. Ensure the arms are straight. Try walking the body against the wall. The legs and arm must be extended fully. From here, slowly get down o the ground to a point where the head almost touches the floor. Finally, get yourself back to the initial position (Bryant, 2019).

  1. Neck
  2. Side Plank

Lie on the right side while the legs are straight and the feet stacked together. Put the right elbow under the right shoulder. Ensure the forearm is pointing way. The pinky part of the hand has to touch the ground. While the neck is neutral, brace the core and breathe out. Raise the hips of the ground in order to support the weight on the elbow and right foot. Ensure the whole body is kept straight. Maintain this position for a few seconds. Repeat the entire exercise with the left side before getting back to the starting position (Clark et al., 2018).

References:

Bryant, J. (2019). Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy. International Sports Sciences Association.

Clark, M. A., Sutton, B. G., & Lucett, S. C. (2018). NASM Essentials of Personal Fitness Training. MA: Jones and Bartlett Learning.

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