Compex Sport Elite - Manual (Page 185)

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185
Muscle volume for a body-builder
training six times a week
I n this example, we assume that the body-
builder wants to work on his/her calves
that he/she considers to be his/her weak
point. It is of course possible to stimulate
other muscles as well. Also this stimula-
tion routine can be applied to several
muscular groups at the same time (e.g.
calves then biceps).
Cycle duration: 12 weeks, 5 x/ week
Progression in the levels
Week 1: Hypertrophy level 1
Weeks 2-3: Hypertrophy level 2
Weeks 4-5: Hypertrophy level 3
Weeks 6-8: Hypertrophy level 4
Weeks 9-12: Hypertrophy level 5
Eg for 1 week.
Mon: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then Hypertrophy
4A j followed by 1 x Capillarization 4◊ j
Tue: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then Hypertrophy
4A j followed by 1 x Capillarization 4◊ j
Wed: Rest
Thu:Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then Hypertrophy
4A j followed by 1 x Capillarization 4◊ j
Fri: Rest
Sat: Voluntary training focused on the mus-
cles of the upper limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then 1 x Hypertro-
phy 4A
j followed by 1 x Capillarization 4◊
j
Sun: Rest
Programmes:Hypertrophy 4A and Capillariza-
tion 4◊
j
Resuming activity after a break in
training: variable muscle preparation
I n this example, we assume that the
sportsman wants to work above all on the
latissimus dorsi. It is of course possible to
stimulate other muscles as well. Also this
stimulation routine can be applied to se-
veral muscular groups at the same time
(e.g. latissimus dorsi then quadriceps).
T he fartlek comes from Scandinavia. It in-
volves diversified training carried on in a
natural setting. During training, different
work-out routines are alternated and dif-
ferent muscles are stimulated. For exam-
ple, after a few minutes of slow jogging,
the trainee does a series of accelerations
followed by some jumps, before resuming
a slower jog, and so on. The objective is
to work on different muscular qualities
without however emphasising any one in
particular. This activity is frequently done
either at the beginning of the season, for
general muscular reactivation, or done re-
gularly by leisure-time sports enthusiasts
who do not want to emphasise any parti-
cular kind of muscular performance, but
rather want to stay fit and reach the right
level in all kinds of muscular work.
A t the beginning of the season or after a
significant break in training, the resump-
tion of physical and/or sports activity
should be done progressively and become
increasingly specific. It is thus normal to
perform a few initial sessions with the aim
of making the muscles do all kinds of
work to prepare them for later training
that will be more intensive and more
oriented towards a specific kind of perfor-
mance.
T hrough these eight sequences that auto-
matically follow each other, the Fartlek
programme imposes different kinds of
work to the stimulated muscles and thus
makes them used to all kinds of effort.
Cycle duration: 1-2 week, 4-6 x/ week
Programme: Fartlek 18C d
Sport
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