Compex Full Fitness - Manual (Page 182)

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Muscle volume for a body-builder
training six times a week minimum
I n this example, 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 stimulation 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
Week 2-3: Hypertrophy level 2
Week 4-5: Hypertrophy level 3
Week 6-8: Hypertrophie level 4
Week 9-12: Hypertrophie 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 1 x
Hypertrophy
4A j follow by 1 x Capillarization 4◊ j
Tue: 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
Hypertrophy
4A j follow 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 1 x
Hypertrophy
4A j follow by 1 x Capillarization 4◊ j
Fri: Voluntary training focused on the muscles
of the upper limbs, followed by active work on
the calf muscles: 3 series of 5 repetitions at
90% of Fmax., then 1 x
Hypertrophy 4A j fol-
low by 1 x Capillarization 4◊ j
Sat: Voluntary training focused on the mus-
cles of the muscles of the trunk, followed by
active work on the calf muscles: 3 series of 5
repetitions at 90% of Fmax., then 1 x
Hy-
pertrophy 4A j follow by 1 x Capillariza-
tion 4◊ j
Sun: Rest
Programmes: Hypertrophy 4A et Capillarization
4◊ j
Developing and sculpting your
abdominal belt
T o restore or develop the qualities of your
abdominal muscles, they must do a lot of
intensive work. Also, the voluntary exer-
cises of the abdominal belt required to
achieve results are unpleasant and often
also dangerous. Indeed, if they are not
performed correctly, they can cause crus-
hing of the lumbar spine accompanied, as
a consequence, by the onset or aggrava-
tion of pain in the lower back
C ompex offers a specific stimulation
mode to make your abdominal belt firmer,
improve its tone and give it a more har-
monious shape, or even to develop a
"rock-hard" abdomen. All this can be
achieved without the minimum stress and
danger for the lumbar spine. The
The Mus-
cle starter programme allows you to reac-
tivate the abdominal belt muscles before
starting the more intensive work of the
Muscle building programme. The specific
work required for definition and better
muscular tone can then be started using
thee
Hypertony programme.
Cycle duration: Beginner: 13 weeks.
Week 1-3: 2 x Muscle starter 10I v
Abdos (for the whole abdominal belt) ou 11I
v (for the rectus abdominis muscles)/week
Week 4-8: 3 x Muscle building 10I v (for
the whole abdominal belt) ou 11I v (for the
rectus abdominis muscles)/week
Week 9-13: 3 x Hypertony 10I v (ensem-
ble de la sangle abdominale) ou 11I v
(grands droits de l’abdomen)/sem.
Cycle duration: Expert amateur: 10 weeks.
Start directly with the week 4 programme,
possibly adding a fourth or even a fifth weekly
session (for those who do at least 4 to 6 vo-
luntary training sessions per week)
Progression in the levels:
Week 1-3: I Muscle starter Step to the next
level every session
Week 4-8: Muscle building Step to the next
level every week
Week 9-13: Hypertony Step to the next
level every week
Programmes: Muscle starter, Muscle buil-
ding and Hypertony 10I or 11I v
Fitness
Manuel Full Fitness:Full Fitness 0706 5/02/08 10:11 Page 182