Compex Full Fitness - Manual (Page 181)

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181
with firm and well shaped muscles. Un-
like voluntary exercises involving heavy
weights that can be traumatic for your
joints and tendons, stimulation with Com-
pex involves no, or very little stress for
your joints and tendons.
Cycle duration: 5 weeks 4 x/week, alternating
muscular groups
To be done after a use cycle of the Muscle
starter programme, as indicated in the pre-
vious application
Progression in the levels:
Weeks 1-5: Step to the next level every week
Eg for 1 week
Mon: 45’-1h of voluntary physical activity
(jogging, swimming, cycling, fitness activity,
etc.), then 1 x
Muscle building 17H e
Tue: Rest
Wed: 1 x Muscle building 18C d
Thu: 45’-1h of voluntary physical activity
(jogging, swimming, cycling, fitness activity,
etc.)
Fri: 1 x Muscle building 17H e
Sat: Rest
Sun: 1 x Muscle building 18C d
Programme: Muscle building 17H e et 18C d
Muscle volume for a body-builder
D espite repeated efforts during their vo-
luntary training, many body-builders en-
counter difficulties in developing certain
muscle groups. The specific stimulation
imposed on muscles by the
Hypertrophy
programme significantly increases the vo-
lume of the stimulated muscles. In addi-
tion, for a similar session time, the
Compex
Hypertrophy programme pro-
vides a greater volume gain than volun-
tary training.
The additional workload imposed by this
stimulation programme on muscles not
sufficiently receptive to traditional training
provides a solution for the harmonious
development of all muscle groups without
recalcitrant areas.
To obtain optimum progress, you are ad-
vised:
1) for fitness exercise beginners who have
never used electrostimulation before, to
do a complete cycle with the
Muscle star-
ter ,programme and then a complete cycle
with the Muscle building , cycle before star-
ting the stimulation procedure described
in the application below;
2) to precede the
Hypertrophy sessions
with short voluntary training focused on
strength; for example 3 series of 5 repeti-
tions at 90% of maximum force;
3) to carry out a
Capillarization session di-
rectly after the Hypertrophy .session.
Muscle volume for a body-builder
training three times a week
I n this example, the body-builder wants
to work on his/her biceps, which he/she
considers to be his/her weak point. It is of
course possible to stimulate other muscles
as well. Also this stimulation routine can
be applied to several muscular groups at
the same time (e.g. biceps then calves).
Cycle duration: 8 weeks, 3 x/week
Progression in the levels:
Week 1: Hypertrophy level 1
Week 2-3: Hypertrophy level 2
Week 4-5: Hypertrophy level 3
Week 6-8: Hypertrophy level 4
Eg for 1 week
Mon: Rest
Tue: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x
Hypertrophiy
20D e follow by 1 x Capillarization 20◊ e
Wed: Rest
Thu: Voluntary training focused on the mus-
cles of the trunk, followed by active work on
the biceps: 3 series of 5 repetitions at 90%
of Fmax., then 1 x
Hypertrophy 20D e fol-
low by 1 x Capillarization 20◊ e
Fri: Rest
Sat: Voluntary training focused on the mus-
cles of the upper limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x
Hypertrophy 20D
e follow by 1 x Capillarization 20◊ e
Sun: Rest
Programmes: Hypertrophy 20D et Capillarization
20◊ e
Fitness
Manuel Full Fitness:Full Fitness 0706 5/02/08 10:11 Page 181