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NASM’s GUIDE TO BODYBUILDING II
Authors
TABLE OF CONTENTS Brad Schoenfeld, MSc, CSCS, CSPS, NSCA-CPT
2011 NSCA Personal Trainer of the Year
1 Foundational Concepts in Muscular Hypertrophy . . . . . . . . . . . . . . . . 1 Lecturer in Exercise Science
Director of the Human Performance Lab
2 Maximizing Hypertrophy Gains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 CUNY Lehman College, Bronx, NY
Author: The MAX Muscle Plan
President/Global Fitness Services
3 Periodization and the Principles of Exercise . . . . . . . . . . . . . . . . . . . . .17 http://www.workout911.com
Acknowledgements
Models: Rian Chiab, Sean Brown, Joey Metz, Geoff
Etherson, Christine Silva and Jessica Kern
Introduction
In the field of exercise science, muscle hypertrophy
is the commonly-used term to describe muscle
growth (hyper = excess, trophy = development). It
probably comes as no surprise that gaining muscle is Skeletal muscle is one of three major muscle types
one of the common goals of those who participate in in the body; the other two muscle types are cardiac
strength training (Figure 1). Hypertrophy is essential and smooth muscle. Skeletal muscle is made up of
to bodybuilders, who are judged on their level of individual muscle fibers held together by connective
muscularity. Similarly, legions of recreational lifters tissue (Figure 2). Muscle hypertrophy can take one
strive to attain a muscular physique for aesthetic of two primary forms: in series or in parallel. In series
reasons. Given that force output is directly related to hypertrophy is achieved by increasing the number of
NASM’s GUIDE TO BODYBUILDING 2
sarcomeres—the basic functional unit of a muscle— individual is better able to produce optimal force. In
along the length of the fiber, like adding segments to a other words, the nervous system sends stronger and
rope. Although in series hypertrophy does take place faster electrical signals to muscles to increase strength.
in humans, it tends to occur only in extreme cases, Muscle hypertrophy, on the other hand, is regulated by
such as following immobilization of a joint by a cast a variety of intracellular factors (factors within the cell)
or by performing very long duration incline treadmill (2). It therefore follows that proper manipulation of
walking (2). training variables (i.e., sets, reps, rest intervals, etc.) can
optimize the attainment of one goal versus the other
Therefore, for all intents and purposes, the primary
(6). The practical implications of manipulating these
mechanism for hypertrophy associated with resistance
variables with respect to hypertrophy will be discussed
training is an increase in the number of sarcomeres
in greater detail later in this course.
in parallel (3). As the term implies, this is achieved
when sarcomeres are added next to each other, like
adding sardines in a tin can. In this way, muscle cross- Mechanisms of Muscle Hypertrophy
sectional area increases, producing a thicker, fuller Muscle hypertrophy is ultimately a function of protein
muscle. balance—synthesize more muscle proteins than you
break down and you will pack on size (6). There are
Figure 2. Skeletal Muscle three mechanisms involved in exercise-induced muscle
hypertrophy: mechanical tension, muscle damage, and
metabolic stress. The following is an overview of each
of these mechanisms.
m Mechanical Tension
Mechanical tension refers to the amount of force
developed by muscle fibers in response to a stimulus.
Mechanical tension can be developed either by static
(i.e., no movement takes place) or dynamic (i.e.,
traditional resistance training involving concentric and
eccentric actions) muscle activity. Here’s a simplified
version of how it works. When resistance is applied to
a muscle, the associated forces are sensed by the fibers
and converted into chemical signals that ultimately
result in an increased production of muscle proteins
(7). This is the basis of muscle growth: the more
proteins that are synthesized, the greater the size of the
It is important to understand that training for muscle.
hypertrophy is not the same as training for maximal
muscular strength (the ability to lift heavy loads). Given the importance of mechanical tension, it should
Although the two pursuits are related in certain be apparent that all fibers in a muscle need to be
aspects, there are distinct differences in program stimulated to achieve maximal growth. Understand
design approaches. Specifically, maximal muscular that muscles are made up of many tiny, elongated fibers.
strength has a substantial neurological component The major muscles of the body contain thousands upon
(4,5); by enhancing various neuromuscular factors, an thousands of these threadlike fibers, allowing for wide
NASM’s GUIDE TO BODYBUILDING 3
variations in force production. If a given fiber is not fibers is fundamentally caused by eccentric exercise,
recruited during a lift, it has no impetus for growth. where muscles are lengthened under extreme tension
(11). Here is the basic premise: During eccentric
There are two basic types of muscle fibers: Type I
activity, the contractile elements (actin and myosin)
(slow-twitch) and Type II (fast-twitch). Type I fibers
in working muscles exert a “braking” action in order to
are endurance-based fibers that are fatigue-resistant
resist gravitational forces. This produces small tears in
but have a limited ability to produce force. Type II
both the contractile elements and surface membrane
fibers are the polar opposite; they have a high force-
(sarcolemma) of the associated muscle fibers. The
producing capacity but fatigue easily. While both Type
subsequent repair of the tissue ultimately results in a
I and Type II fibers can increase in size when subjected
strengthening of the fiber and thus protection of the
to an overload stimulus (such as resistance training),
muscle against further injury.
the Type II fibers have a much greater potential for
growth—about fifty percent by most estimates (8). The Exercise-induced muscle damage is theorized to
implications should be readily apparent; it is the Type promote hypertrophy in several ways. For one, there
II fibers that have the most impact on muscular gains. is an increased activation of satellite cells. These
muscle stem cells, which reside adjacent to muscle
Fibers are recruited according to the size principle,
fibers, remain dormant until “awoken” by an adaptive
with the smaller Type I fibers activated first and the
stimulus. Muscle damage provides this stimulus,
larger Type II fibers brought into play as the demands
causing neighboring satellite cells to migrate to the
on the muscle increase (9). It therefore follows that
area of injury where they initiate muscular repair.
exercise involving higher levels of mechanical tension
Satellite cells first proliferate (multiply by dividing)
will tend to promote greater recruitment compared
and then differentiate into more specialized cells that
to those involving lower tension. It should be noted,
carry out restorative functions (2,12). Perhaps the most
however, that maximal loads are not necessary to
important function of satellite cells is their ability
recruit fast-twitch fibers and there is evidence that
to donate nuclei to existing fibers. You see, muscle
significant recruitment can be achieved at moderate
proteins are produced by the cell’s nucleus. The number
intensities (10).
of nuclei in a muscle is therefore a limiting factor for
protein synthesis (13). By adding additional nuclei to
m Muscle Damage
a muscle, more proteins can be synthesized, thereby
Exercise-induced muscle damage is another leading to greater muscle hypertrophy.
mechanism that is believed to contribute to muscle
The inflammatory response associated with exercise-
growth. Although concentric (muscle shortening)
induced muscle damage is another proposed factor
actions are involved in this process, the damage to
in hypertrophy. Although chronic inflammation has
a decidedly negative effect on muscle, the opposite
Did You Know? seems to be true when inflammation is acute (short-
An eccentric motion is synonymous with term) (14). Macrophages—a type of white blood
deceleration and can be observed in many cell—have been deemed to be particularly important
in the process. Damaged muscle fibers secrete agents
movements such as landing from a jump. More
that attract macrophages to the region of injury.
commonly, an eccentric motion is seen in a
Macrophages, in turn, release other agents that
gym as lowering the weight during a resistance
facilitate muscular repair and regeneration. Evidence
exercise. Eccentric muscle action is also suggests that these inflammatory agents, termed
known as “a negative” in the fitness industry. myokines, are involved in a variety of growth-producing
NASM’s GUIDE TO BODYBUILDING 4
processes, and there is even some evidence that they It is believed that the acidic environment associated
are essential for optimal muscular development (15). with lactic acid buildup inhibits muscle contractility,
thereby promoting fast-twitch fibers to be called into
A potentially novel mechanism by which muscle
play (21–23). In this way, moderately light weights
damage may play a role in hypertrophy is through cell
can result in similar recruitment levels to very heavy
swelling. Muscle damage is generally accompanied
weights, providing that training is carried out to the
by an accumulation of fluid and plasma proteins
point of momentary muscular failure.
within the affected tissue. The increased fluid in
muscle fibers causes a stretch of the cell membrane, Similar to muscle damage, metabolic stress also
like an overinflated water balloon. Current theory can promote cell swelling, albeit through differing
suggests that the muscle perceives this as a threat to mechanisms. Here’s how: During hypertrophy-type
its integrity and responds by initiating an anabolic training, muscular contractions compress the veins
signaling cascade that ultimately serves to reinforce its taking blood out of working muscles. However, the
ultrastructure (6,16). There is emerging evidence that arteries continue to deliver blood into these muscles,
such swelling not only increases protein synthesis, but creating an increased amount of intra-muscular
reduces protein breakdown as well—a combination blood plasma. This causes plasma to seep out of
suited to optimal hypertrophy (17–19). the capillaries and into the spaces between muscle
cells and blood vessels (interstitial spaces). The
m Metabolic Stress buildup of fluid in the interstitial spaces along with
the osmolytic properties of lactate—a by-product of
Metabolic stress is perhaps the most intriguing
metabolic stress—creates an extra-cellular pressure
hypertrophic mechanism associated with resistance
gradient, which in turn causes a rush of plasma back
exercise. Metabolic stress results from the buildup
into the muscle (24). The net result is that blood pools
of various metabolites (e.g., lactic acid, inorganic
in the muscles, causing them to swell. As previously
phosphate, etc.), primarily as a result of training in
mentioned, cell swelling has been shown to increase
the fast glycolytic energy system where carbohydrate
protein synthesis and decrease protein breakdown. If
is used anaerobically to fuel performance. Lactate
you recall, when protein synthesis goes up and protein
accumulation in muscle is thought to play an
breakdown goes down, the net result is an increase in
especially important role here. Lactate has been
muscle development.
shown to increase the acute release of various anabolic
hormones including testosterone, insulin-like growth
factor, and growth hormone (20). These hormones Genetic Factors of Hypertrophy
remain elevated for an hour or so into the post-workout
There is no getting around it; some people simply are
period, and it is theorized that they may interact to
more predisposed to gaining muscle than others, based
enhance the anabolic (growth-building) response
on genetic factors. The differences in results can be
following training. Evidence as to whether this actually
stark. Studies have shown that while genetically-gifted
occurs in practice remains equivocal, and it seems
lifters can increase muscle size by fifty percent over
that if acute hormonal release is in fact involved, their
the course of a sixteen-week routine, others will see
overall impact on hypertrophy would be relatively
little if any muscular increases despite following the
modest (7).
exact same program (13). The majority of lifters will fall
There is evidence that the production of metabolic somewhere between these two extremes.
stress during resistance exercise causes an increase
One aspect of muscle-building genetics can be
in fiber recruitment. Metabolically-induced fatigue
explained by a person’s somatotype. First proposed by
forces the activation of Type II fibers to sustain activity.
NASM’s GUIDE TO BODYBUILDING 5
William H. Sheldon back in the 1940s, somatotyping anabolic mediators will necessarily be more prone
is a general classification system for identifying a to increasing hypertrophy as opposed to individuals
person by body structure. There are three broad where production is low.
categorizations of somatotypes: ectomorph,
Note that muscle structure will also have an effect
mesomorph, and endomorph. In the purest sense,
on aesthetics. Specifically, muscle structure refers to
ectomorphs are lean and lanky. They do not gain weight
where a given muscle attaches to its tendon. Some
easily, and thus have a difficult time adding muscle (the
people have long muscle bellies while others have
so-called “hard-gainer”). Think of marathon runners
shorter muscle bellies. This not only varies from person
and runway models as examples of this somatotype.
to person, but also from one muscle to another within
Endomorphs are the polar opposite. These individuals
a given individual. For example, someone with a long
are large-framed, with a propensity to gain both fat
biceps muscle belly will have upper arms that appear
and muscle. Football linemen often exemplify this
more full and muscular than an individual whose
body somatotype. Mesomorphs, on the other hand,
biceps tapers off at the tendon, a couple inches north
tend to be muscular with fairly low levels of body fat.
of the elbow. As with fiber type, your muscularity is
They have athletic physiques and typically have few
predetermined at birth; short of radical surgery, you
problems gaining or losing weight. This is the classic
can’t change the basic structure of your physique.
bodybuilding structure and often is seen in sprinters
and swimmers. It should be noted that rarely do you The good news is that everyone has the ability to
find people who are “pure” endomorphs, mesomorphs, enhance their muscularity within their own genetic
or ectomorphs. Rather, they are amalgams of limitations. Even the hardest of gainers can add
somatotypes, with qualities that lie somewhere significant muscle to their frames, provided they have
between two of the classifications (i.e., ectomesomorph, the proper program and put in the requisite effort. That
mesoendomorph, endomesomorph, etc.). said, not everyone has the ability to be a champion
bodybuilder. Embrace your own genetics, set realistic
From a muscle-building standpoint, a primary factor
goals, and focus on making yourself the best you can be.
that distinguishes between somatotypes is the ratio of
fast-twitch to slow-twitch fibers (25). If you recall, fast-
twitch fibers have a much greater capacity for growth Summary
compared to their slow-twitch counterparts. Therefore,
In summary, muscle hypertrophy (i.e., growth) is a
if you have a greater percentage of fast-twitch fibers,
complex phenomenon that is regulated by a number
you’ll tend to have an easier time increasing muscular
of factors. Current theory suggests that mechanical
size. Realize, though, that fiber-type ratio is specific to
tension, muscle damage, and metabolic stress are
a given muscle. You might have a high percentage of
three primary mechanisms involved in the process.
fast-twitch fibers in your thighs, but a low percentage
Genetic factors will significantly impact individual
of these fibers in your upper arms. Thus, your ability to
results, ultimately determining the upper limits of
increase leg mass would be enhanced, while you would
one’s muscularity. Regardless of genetics, a properly
find it harder to add muscle to your upper extremities.
structured hypertrophy-oriented training program will
Circulating hormones and growth factors are other serve to increase lean mass and ultimately optimize a
important factors that regulate a person’s growth person’s genetic muscle-building potential.
potential. Testosterone, insulin-like growth factor,
and growth hormone are a few of the many such
substances that play a role in muscle development
(26). Those who naturally produce more of these
NASM’s GUIDE TO BODYBUILDING 6
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Regul. Integr. Comp. Physiol. 288: 345–353, 2005.
1. Illner, K, Brinkmann, G, Heller, M, Bosy-Westphal, A, and Muller, MJ. 15. Koh, T.J., Pizza, F.X. Do inflammatory cells influence skeletal muscle
Metabolically active components of fat free mass and resting energy hypertrophy? Front. Biosci. (Elite Ed) 1: 60–71, 2009.
expenditure in nonobese adults. Am. J. Physiol. Endocrinol. Metab. 278: E308–
16. Lang, F. Mechanisms and significance of cell volume regulation. J. Am. Coll.
15, 2000.
Nutr. 26: 613S–623S, 2007.
2. Toigo, M, and Boutellier, U. New fundamental resistance exercise determinants
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of molecular and cellular muscle adaptations. Eur. J. Appl. Physiol. 97: 643–663,
lactating rat mammary tissue by cell volume. Biochim. Biophys. Acta 1475:
2006.
39–46, 2000.
3. Paul, AC, and Rosenthal, N. Different modes of hypertrophy in skeletal muscle
18. Millar, I.D., Barber, M.C., Lomax, M.A., et al. Mammary protein synthesis
fibers. J. Cell Biol. 156: 751–760, 2002.
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4. Duchateau, J., Semmler, J. G., and Enoka, R. M. Training adaptations in the Commun. 230: 351–355, 1997.
behavior of human motor units. J. Appl. Physiol. 101: 1766–1775, 2006.
19. Stoll, B.A., and Secreto, G. Prenatal influences and breast cancer. Lancet 340:
5. Narici, M.V., Roi, G.S., Landoni, L., et al. Changes in force, cross-sectional area 1478–1478, 1992.
and neural activation during strength training and detraining of the human
20. Hakkinen, K., and Pakarinen, A. Acute hormonal responses to two different
quadriceps. Eur. J. Appl. Physiol. Occup. Physiol. 59: 310–319, 1989.
fatiguing heavy-resistance protocols in male athletes. J. Appl. Physiol. 74:
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resistance training. J. Strength Cond Res. 24: 2857–2872, 2010.
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7. Schoenfeld, B.J. Potential mechanisms for a role of metabolic stress in Sci. Sports Exerc. 44(8):1440–52, 2012.
hypertrophic adaptations to resistance training. Sports Med. 43: 179–194, 2013.
22. Miller, K.J., Garland, S.J., Ivanova, T., et al. Motor-unit behavior in humans
8. Kosek, D.J., Kim, J.S., Petrella, J.K., et al. Efficacy of 3 days/wk resistance during fatiguing arm movements. J. Neurophysiol. 75: 1629–1636, 1996.
training on myofiber hypertrophy and myogenic mechanisms in young vs. older
23. Takarada, Y., Takazawa, H., Sato, Y., et al. Effects of resistance exercise
adults. J. Appl. Physiol. 101: 531–544, 2006.
combined with moderate vascular occlusion on muscular function in humans.
9. Henneman, E., Somjen, G., and Carpenter, D.O. Functional Significance of Cell J. Appl. Physiol. 88: 2097–2106, 2000.
Size in Spinal Motoneurons. J. Neurophysiol. 28: 560–580, 1965.
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muscle hypertrophy? J. Strength Cond Res. 26: 1441–1453, 2012. 1976.
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others? J. Cell. Sci. 121: 2975–2982, 2008. resistance exercise and training. Sports Med. 35: 339–361, 2005.
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NASM’s GUIDE TO BODYBUILDING 7
muscle connection, an individual will be inclined to m Muscle Symmetry for Health and Function
use the arms to execute the lift at the expense of the
Muscle symmetry also is important from a health and
target muscles of the upper back. The net effect is that
functional standpoint. Understand that muscles are
results suffer. So instead of thinking about where you
designed to work in pairs; a muscle on one side of the
feel a muscular stimulus, think about where you are
body is balanced by a muscle on the opposite site of
supposed to feel the stimulus. In this way, the target
the body. This ying-yang relationship has functional
muscles remain under continuous tension, ensuring
significance during exercise performance. When a
they are the primary movers throughout the lift.
given muscle carries out an action (the agonist), its
opposing muscle relaxes (the antagonist). For example,
m Visualization
the biceps and triceps share an agonist/antagonist
Finally, harness the power of visualization while relationship; when you perform an arm curl, the
weightlifting. This technique enhances your ability to biceps contract while the triceps relaxes. During a
push through the temporary discomfort associated with triceps pushdown, the roles reverse so that the triceps
hypertrophy training. A hypertrophy-oriented routine contracts while the biceps relaxes. Any imbalance
involves the performance of multiple sets of multiple between agonist/antagonist pairs is therefore bound to
repetitions. This leads to a buildup of lactic acid and negatively impact functional movement.
a consequent reduction in pH balance, which in turn
causes a burning sensation in the working muscles m Muscle Imbalances Defined
(3). It’s easy to succumb to the associated discomfort
Muscle imbalance is a condition in which the length-
and stop your set short. This is especially true during
tension relationship between muscles at a joint
the early stages of training, where a lifter is not used
has been altered (Figure 1). In this condition, some
to feeling his or her muscles burn. Here is where
muscles are prone to being overactive (or shortened),
visualization can help you remain mentally strong. Focus
while others are susceptible to becoming underactive
on your hypertrophic goals. Visualize yourself with the
(or lengthened) (4,5). The combination of over and
physique you desire. Make the mental image as real as
underactive muscles can alter normal movement
possible. Ultimately your ability to train past the fleeting
patterns resulting in excessive wear and tear on joint
pain is what separates good results from great results.
surfaces (6,7).
Muscle imbalances can have a profound effect on the Bodybuilders tend to demonstrate weakness in
nervous system’s ability to communicate with the scapular stabilizers and the rotator cuff muscles (12).
muscles of the body (4,5,7). This effect accentuates the This may be attributed to the over-dominance of
imbalances by producing altered recruitment patterns certain muscle groups; lifters tend to over-emphasize
and thus poor movement patterns (7). strengthening the chest, deltoids, and abdominal
groups while neglecting the muscles that stabilize
Muscular imbalances of the upper body inevitably
the scapular (shoulder blades) and glenohumeral
lead to postural deviations that can cause pain and
(shoulder) joints (12). The result can be shoulder
impair function. An over-reliance on pushing exercises,
injuries such as an impingement syndrome (11). Injury
for instance, often leads to upper crossed syndrome
will hinder workouts and require time off, which can
(Figure 2), whereby tight upper traps and pectorals
ultimately decrease the hypertrophy process.
overpower weak neck flexors and mid-back muscles.
These asymmetries, in turn, result in forward head The bottom line is that you should strive to achieve
posture, thoracic kyphosis (hunchback appearance), symmetry and balance between muscle groups, both
protracted (rounded) shoulders, and winging of the for health and appearance sake. Don’t be shortsighted.
scapula—conditions that, in combination, can reduce Make sure to train all the body’s major muscles.
shoulder joint stability. In extreme cases, muscle Your strategy should include two key components:
imbalances can hasten the onset of injury. For example, (1) stretching identified tight (overactive) muscles
a quadriceps/hamstring imbalance has been implicated to maintain ideal flexibility and range of motion and
as a primary cause of hamstrings and anterior cruciate (2) strengthening all muscles (even the small stabilizer
ligament tears (8,9). Similarly, weakness of the muscles) to achieve proper neural activation and joint
subscapularis is associated with rotator cuff tears and stability.
lesions of the shoulder labrum (10).
Integrated Training
Figure 2. Upper Crossed Syndrome
Designing a program for a bodybuilder is much like that
of any other athlete. The difference is in the goal or final
outcome. While bodybuilders do not need agility, speed
or quickness, they do require high levels of flexibility,
core stabilization, and strength endurance to effectively
grow muscle mass while minimizing the risk of injury.
Effectively achieving all of these traits requires an
integrated (multifaceted) approach.
CIRCUIT TRAINING
Circuit training involves the completion of a number
of carefully-selected resistance exercises arranged
sequentially, with a short recovery between the
exercises (stations). This sequentially-arranged
program is both strategic and intentional, allowing
for greater volumes of work to be performed, while
permitting adequate muscle recovery.
aerobic fitness and caloric expenditure, while also Figure 4. Examples of Core Exercises
preserving or even increasing muscle mass and bone
mineral density, and boosting resting metabolism
after muscle hypertrophy occurs (17,18). This form
of training can be very beneficial for bodybuilders
seeking the benefits of cardiorespiratory training while
preserving muscle mass.
m Core Training
Core training is another important element in a
hypertrophy program. Many bodybuilders have
developed the strength and endurance in their prime
movers (arms and legs), but many neglect to develop
adequate stability in their core (abdomen, pelvis,
hips, low-back). Core training should be carefully
implemented in a systematic and progressive approach
to develop the core musculature while minimizing
fatigue and overtraining (discussed later).
The development of muscular hypertrophy requires Figure 6. Examples of Resistance Strength Exercises
that the nervous and muscular systems be challenged
progressively. This systematic progression of training
creates the maximal training response necessary for
optimal muscular gains while minimizing injury risk. A
progressive and sequenced training continuum begins
with building a solid foundation of muscular endurance
and joint stability (resistance-stabilization exercises)
before progressing to strength and hypertrophy
development (resistance-strength exercises).
muscle development can be attained through a variety to exhaustion every day to achieve the coveted “six-
of loading schemes, and optimal increases in muscle pack of abs.” The genesis of this idea is based on
mass are a function of training across a spectrum of the mistaken premise that the abdominals are an
repetition ranges. endurance-related muscle and thus can tolerate
repeated bouts of physical activity. The abdominals
m Myth #2: You Need to Spend recover very quickly from exercise, the thinking
Hours in the Gym goes, so there is no need to give them extended rest.
In truth, however, the abdominals are not different
Another popular myth is that you need to spend hours
structurally from the other major muscles of the body.
on end in the gym to build appreciable muscle. Nothing
The rectus abdominis (i.e., the “six-pack” muscle)
can be further from the truth. Fact is, it’s not how
actually is comprised of roughly equal amounts
much you train that matters, but rather what you do
of fast-twitch (strength-related) and slow-twitch
while you’re in the gym. As a general rule, resistance
(endurance-related) fibers—a composition similar to
training sessions shouldn’t last much more than sixty
the muscles of the thighs and arms. Compare this to a
minutes with a frequency of three to four days a week.
true endurance-related muscle like the soleus (one of
That’s a total training time of just a few hours weekly.
the calf muscles), which has about eighty percent slow-
Understand that exercising with high volumes over
twitch fibers, and you’ll see that the abdominals are
long timeframes will ultimately result in an over-
just as oriented to strength as they are to endurance.
trained state, with the result being performance
It therefore follows that the abdominals should be
decrements and a cessation of muscular gains that will
afforded at least forty-eight hours rest between training
have detrimental effects on your physique. Bottom line:
sessions to ensure adequate muscular repair if they
Focusing on quality over quantity is the key to packing
are trained to a fatigued or exhausted state (such as
on lean mass.
performing countless crunches). Train more frequently
and you’ll short-change the recuperative process,
Did You Know? impairing results and heightening the risk of localized
over-training. Instead, you may be better served to
Overtraining syndrome commonly occurs perform a low volume of core exercises to serve as a
when bodybuilders are training beyond the dynamic warm-up versus training your abdominals to
body’s ability to recover. When an individual is exhaustion.
performing excessive amounts of exercise without
proper rest and recovery, there may be some m Myth #4: Isolation Training
harmful side effects. Some of these side effects And then there is the myth of “isolation training.” In
may include decreased performance, fatigue, short, bodybuilders commonly state that they structure
altered hormonal states, poor sleeping patterns, their routines to isolate their lower abs, vastus medialis
reproductive disorders, decreased immunity, (one of the four quadriceps muscles), rhomboids, and
loss of appetite, and mood disturbances (27). virtually every other muscle imaginable. In reality,
muscular isolation is a physiological impossibility.
The body simply doesn’t work in this fashion. When
m Myth #3: Abdominal Training you perform a given movement, multiple muscles will
always be active. In the arm curl, for example, it’s not
Yet another myth that never seems to die is the
only the biceps that carry out movement, but also the
belief that you can and should train the abdominals
NASM’s GUIDE TO BODYBUILDING 15
brachialis and brachioradialis (forearm muscles) as Finally, there are numerous myths associated with
well. You can, however, selectively target a given muscle gaining muscle. Bodybuilding lore continues to foster
or subdivision thereof. For example, switching from a misguided training practices in gyms throughout
flat bench to a forty-degree incline increases activity the world, ultimately leading to substandard results.
of the clavicular head of the pectoralis major (i.e., Optimal muscle development can only be achieved by
upper chest); performing calf raises with bent knees taking a scientific approach that separates fitness fact
causes greater recruitment of the soleus vis-à-vis the from fiction. You must train smart as well as hard if you
gastrocnemius; and performing the lateral dumbbell want to reach your genetic potential.
raise involves the middle deltoid to a greater extent than
the other heads. The take-home message is that exercise
choice can facilitate improvements in muscular size
and symmetry provided it is carried out in an intelligent
fashion. But you can’t train muscles in complete
isolation, just increase activation of one relative
to another.
Summary
Hypertrophy training is not just a physical endeavor;
there also is a substantial mental component involved
in maximizing muscle gains. Trainees must appreciate
that everyone has a genetic ceiling and the closer that
one gets to this ceiling, the more difficult it becomes
to sustain rates of growth. Moreover, size increases
are not linear, but rather ebb and flow over time.
Genetics play a large role in these issues, with some
finding it more difficult to add mass than others. A
number of mind-based techniques can be employed to
further results. These include goal-setting, diarizing,
visualization, and establishing a mind-to-muscle
connection.
References 14. Davis, D.S., Ashby, P.E., McCale, K.L., et al. The effectiveness of 3 stretching
techniques on hamstring flexibility using consistent stretching parameters. J
1. Mulligan, E., Fleck, J., Gordon, E. Influence of resistance exercise volume on Strength Cond Res. 2005;19:27–32.
serum growth hormone and cortisol concentrations in women. J Strength Cond 15. Kokkonen, J., Nelson, A.G., Eldredge, C., et al. Chronic static stretching improves
Res 1996; 10, 256–262. exercise performance. Med Sci Sports Exerc. 2007;39:1825–1831.
2. Kraemer, W.J., Harman, F.S. Building Strength. In: Manual of Sports Medicine. 16. Shrier, I. Meta-analysis on pre-exercise stretching (letter). Med Sci Sports
Safran, M.R., McKeag, D.B., Van Camp, S.P., eds. Philadelphia, PA: Lippincott- Exerc. 2004;36:1832.
Raven, 1998; 77.
17. Alacarez, P.E., Perez-Gomez, J., Chavarrias, M., et al. Similarity in adaptations
3. Clark, M.A., Lucett, S., Sutton, B.G. Exercise Metabolism and Bioenergetics. to high-resistance circuit vs. traditional strength training in resistance-trained
In: NASM Essentials of Personal Fitness Training. 4th ed. 2012, Baltimore, MD: men. J Strength Cond Res, 2011; 25(9): 2519–2527.
Lippincott Williams & Wilkins.
18. Liu, D. The effect of circuit weight training on muscle strength, aerobic capacity
4. Janda, V. On the concept of postural muscles and posture in man. Aust J and HRV. 2010; J. of Beijing Sport University, 33(4): 52–55.
Physiother 1983; 29(3): 83–4.
19. Barr, K.P., Griggs, M., Cadby, T. Lumbar stabilization: core concepts and current
5. Janda, V. Muscle Function Testing. London: Butterworths; 1983. literature, Part 1. Am J Phys Med Rehabil. 2005;84:473–480.
6. Liebension, C. Integrating rehabilitation into chiropractic practice (blending 20. Hodges, P.W., Richardson, C.A. Inefficient muscular stabilization of the lumbar
active and passive care). Chapter 2. In Liebenson C (ed.). Rehabilitation of the spine associated with low back pain. A motor control evaluation of transversus
Spine. Baltimore: Williams and Wilkins; 1996. abdominis. Spine. 1996;21:2640–2650.
7. Edgerton, V.R., Wolf, S., Roy, R.R. Theoretical basis for patterning EMG 21. Hodges, P.W., Richardson, .CA. Contraction of the abdominal muscles associated
amplitudes to assess muscle dysfunction. Med Sci Sports Exerc 1996; 28(6): with movement of the lower limb. Phys Ther. 1997;77:132–142.
744–51.
22. McGill, S.M. Low back stability: from formal description to issues for
8. Bahr, R., Holme, I. Risk factors for sports injuries—a methodological approach. performance and rehabilitation. Exerc Sport Sci Rev. 2001;29:26–31.
Br. J. Sports Med. 37: 384–392, 2003.
23. Kraemer, W.J., Nindl, B.C., Ratamess, N.A., et al. Changes in muscle hypertrophy
9. Myer, G.D., Ford, K.R., Barber, Foss, et al. The relationship of hamstrings and in women with periodized resistance training. Med Sci Sports Exerc.
quadriceps strength to anterior cruciate ligament injury in female athletes. 2004;36:697–708.
Clin. J. Sport Med. 19: 3–8, 2009.
24. Kraemer, W.J., Ratamess, N.A. Fundamentals of resistance training:
10. Mihata, T., Gates, J., McGarry, M.H., et al. Effect of rotator cuff muscle progression and exercise prescription. Med Sci Sports Exerc. 2004;36:674–688.
imbalance on forceful internal impingement and peel-back of the superior
25. Bird, S.P., Tarpenning, K.M., Marino, F.E. Designing resistance training
labrum: a cadaveric study. Am J Sports Med. 2009 Nov;37(11):2222–7.
programmes to enhance muscular fitness: a review of the acute programme
11. Barlow, J.C., Benjamin, B.W., Birt, P.J., et al. Shoulder strength and range-of- variables. Sports Med. 2005;35:841–851.
motion characteristics in bodybuilders. J Strength Cond Res 2002;16(3):367–72.
26. Schoenfeld, B.J. The mechanisms of muscle hypertrophy and their application to
12. Gross, M.L., Brenner, S.L., Esformes, I., et al. Anterior shoulder instability in resistance training. J. Strength Cond Res. 24: 2857–2872, 2010.
weightlifters. Am J Sports Med 1993;21:599–603.
27. Meeusun, R., Duclos, M., Gleeson, M., et al. Prevention, diagnosis and treatment
13. Sahrmann, S.A. Posture and Muscle Imbalance. Faulty lumbo-pelvic alignment of the Overtraining Syndrome: ECSS Position Statement ‘Task Force.’ Eur J
and associated musculoskeletal pain syndromes. Orthop Div Rev-Can Phys Ther. Sport Sci 2006;6(1):1–14.
1992;12:13–20.
NASM’s GUIDE TO BODYBUILDING 17
does not provide an overload stimulus in a manner that need approximately forty-eight hours to recover
sufficiently taxes the neuromuscular system, muscle following intense resistance exercise. This recovery
fibers have no impetus to develop. period allows the full extent of protein synthesis
to run its course while affording sufficient time for
m Principle of Reversibility repair of damaged tissue (10,11). When you work all
the major muscle groups in a session, recovery issues
Last but certainly not least, it is essential to understand
necessarily dictate that you won’t be able to train
the principle of reversibility, also known as the “use it
again for at least two days. It therefore follows that the
or lose it” principle. As the name implies, this principle
maximum number of training sessions in a total body
asserts that any gains made from a hypertrophy-
routine cannot exceed three per week. A split routine
oriented program will be progressively lost if you cease
gets around this issue by allowing you to train more
training (7). A prolonged cessation from exercise is
frequently, increasing weekly training volume while
called “de-training,” and ultimately results in a return
affording greater recovery between sessions (12). Since
of muscle size to pre-training levels, with decreases in
higher training volumes and frequencies are associated
girth following a similar time course to that of training
with greater gains in hypertrophy, a split routine can
(8). Fortunately, those who have trained previously
thus help to enhance muscle development.
have an easier time regaining muscle mass compared to
those who have never trained at all. This phenomenon
m Split Routines
is attributed to “muscle memory,” whereby a person’s
neural circuitry “remembers” exercise movement There are numerous ways that you can choose to split
patterns, thereby allowing one to bypass the initial your routine. One popular body part split is to train
coordination phase associated with resistance training. the upper body on one day and the lower body on
It is also believed that a retention of satellite cells is another. This two-day split works well in a four-day
involved in the process. If you recall, these muscle training schedule, where the upper body is worked on
stem cells assist existing fibers by increasing the nuclei say, Mondays and Thursdays, while the lower body
required to produce muscle proteins. Studies show is worked on Tuesdays and Fridays. Three-day splits
that, while muscle atrophies in response to detraining, are also common in hypertrophy-oriented programs.
the increased satellite cell pool is largely retained even A “push/pull” split is a popular version of this model.
in the absence of regular exercise, facilitating increased Here muscle groups are divided so that the upper-body
muscle protein synthesis upon retraining (9). pushing muscles (chest, shoulders and triceps) are
trained on one day, the upper body pulling muscles
(back, biceps, and abdominals) trained on another,
Body Part Training
and the lower body is worked on the third day. Another
Training programs can take one of two basic forms: variation of a three-day split is a torso-extremities
a total-body approach or a split routine. As the name approach, where the back, chest and abdominals are
implies, total-body training involves working all the worked one day, followed by the lower body, and then
major muscle groups—chest, shoulders, back, arms, the shoulders and arms. The benefit of a three-day
and lower body—each and every workout. A split split is that training frequency can be increased to
routine, on the other hand, segments training so that five or even six days if desired to bring about a super-
certain muscle groups are trained on different days compensatory response.
than others. While certainly both strategies can be
approaches to hypertrophy-oriented training, split Understand that there is no such thing as an “ideal”
routines tend to be the preferred choice for maximizing hypertrophy training split. In fact, a case can be made
muscle growth. Here’s why. As a general rule, muscles that periodizing your split is the best option. You should
aim to switch around your split every few months so
NASM’s GUIDE TO BODYBUILDING 19
that different combinations of muscles are worked in spectrum of repetition ranges. Low repetition training
a session, while varying the volume/frequency to elicit (1–5 repetitions per set) employing high percentages
an optimal mix of gains and recovery. of 1RM enhances gains in maximal strength, with
a particular emphasis on promoting greater neural
Within a given routine, the number of sets afforded
adaptations. Employing lower-rep sets can therefore
to each muscle group does not necessarily have to be
have a positive transfer to hypertrophy-oriented
equal. As a rule of thumb, the muscles of the upper
training by allowing the use of heavier loads during
arm do not need as much volume as those of the torso.
moderate rep training (13). Alternatively, higher rep
The reason here is simple: not only are the biceps
training can aid hypertrophy training by increasing
and triceps relatively small muscles, but they also
your lactate threshold (16)—the point where lactic
receive a substantial amount of work during training
acid increases exponentially—and thus delaying the
of the torso (chest and back). Multi-joint chest
onset of fatigue during a moderate rep set. In this
exercises such as the bench press and push-up require
way you are able to get an extra rep or two at a given
a significant contribution from the triceps, while
6–12 RM, enhancing the stimulus to the muscle. So
compound back movements such as the lat pulldown
while a moderate-rep protocol can form the basis of
and row heavily involve the biceps. Similarly, the calf
hypertrophy training, to optimize results both lower
muscles are significantly active during variations of
and higher rep ranges should also be strategically
the squat, lunge, and leg press. Direct arm and calf
included over the course of a periodized training cycle.
work therefore can generally be about half that of the
chest, shoulders, back, and thighs; remember that if you m Sets
over-train a muscle you’ll ultimately diminish gains in
development. The optimal number of sets required to promote
muscular growth is the subject of ongoing controversy.
Studies show a clear advantage of multiple-set training
Developing Hypertrophy Training Programs compared to single set training, both for increases
As with training for any fitness goal, maximum gains in strength as well as hypertrophy (17, 18). Whether
in muscle can only be achieved with a proper program this is due to greater mechanical tension, muscle
design. Strict attention must be paid to the systematic damage, metabolic stress, or a combination of these
manipulation of exercise variables including repetitions, factors is not clear. What is readily apparent is that
sets, frequency, exercise selection, rest intervals, and higher volumes of training are therefore necessary
tempo. What follows is an overview of each of these to maximize muscular development, at least up to a
variables with respect to hypertrophy-oriented training certain point (19). The specific number of sets that you
and how the variables can be manipulated to bring about should perform for a muscle group in a given workout
an enhanced growth response. session is highly variable and will depend on individual
factors (i.e., tolerance to training volume, nutritional
m Repetitions state, stress level, etc.), as well as the number of muscle
groups trained in a given workout. A general guideline
Research suggests that muscle growth is optimized by
is to perform 3–5 sets for a given exercise, but the
training in a moderate repetition range (6–12 RM)
number of sets should be considered in the context
(13–15). This so-called “hypertrophy range”
of the aforementioned factors and modified based on
conceivably may provide an optimal combination of
response. Furthermore, consistently training with high
mechanical tension, metabolic stress, and muscle
volumes is a recipe for over-training, which ultimately
damage, thereby generating a sustained anabolic
has a detrimental effect on hypertrophic gains. This
response that maximizes muscle protein accretion
speaks to the need for progressively increasing volume
(4). That said, there is a benefit to training across the
NASM’s GUIDE TO BODYBUILDING 20
over a given periodized cycle, culminating in a brief body-weight movements can help to optimize results as
period of functional over-reaching where volume is the advantages of one modality tend to compensate for
pushed to the limits of an individual’s training capacity. the shortcomings of the others. Given the need to fully
When properly designed, this produces a “rebound stimulate all fibers within a muscle, a frequent exercise
effect” where an initial decrease in anabolic drive rotation is warranted to maximize the hypertrophic
causes the body to super-compensate by significantly response. There is no hard rule for how often exercises
increasing accretion of body proteins (20, 21). To should be rotated, but a good guideline is to change
ensure optimal super-compensation, the period of things around at least every four to six weeks.
over-reaching should be followed by a brief taper where
you perform only light bouts of activity (22). m Rest Intervals
Rest intervals (i.e., the time taken between sets) can
m Exercise Selection
influence muscle growth in a number of ways. If rest
A hypertrophy-oriented routine benefits from using a intervals are too short (less than thirty seconds or so),
variety of exercises. Whereas strength gains tend to be there is insufficient time for the muscle to recuperate
optimized by performing the same basic movements from the previous set. Recovery is negatively impacted,
on a regular basis, optimal muscle growth is achieved causing a reduction in the load and thus impairing
by working muscles from varying angles and planes mechanical tension on the target muscle. Long rest
of movement, as well as employing different training intervals (greater than about three minutes), on the
modalities. This is consistent with the fact that muscles other hand, diminish exercise-induced metabolic
often have different attachment sites that provide stress, which as previously noted helps to drive protein
greater leverage for varying actions. For instance, synthesis. A middle ground is therefore desirable
the trapezius is subdivided so that the upper aspect with respect to rest intervals, with results seemingly
elevates the scapula (shrugs the shoulders), the middle optimized by taking about one to two minutes between
aspect abducts the scapula (squeezes the shoulder sets when training in a hypertrophy rep range (6–12
blades together), and the lower portion depresses the reps). This approach allows for the recuperation of a
scapula (lowers the shoulder blades). Similarly, the majority of one’s strength while heightening metabolic
different heads of the deltoids allow for advantages buildup (25, 26) and providing an environment
in shoulder flexion (anterior deltoid), abduction conducive for growth.
(middle deltoid), and horizontal extension (posterior
deltoid). Moreover, many muscles are subdivided m Tempo
into neuromuscular compartments that influence
The speed with which repetitions are performed is
recruitment depending on the movement pattern. The
perhaps the least studied variable associated with
sartorius and gracilis (inner thigh muscles), biceps
hypertrophy training. Evidence suggests that explosive
femoris (hamstring muscle) and rectus abdominis
concentric (i.e., positive) actions may enhance the
(abdominal muscle), among others, are all subdivided
hypertrophic response, with a one second cadence
by one or more fibrous bands or inscriptions, with each
showing greater increases in muscle thickness
compartment innervated by separate nerve branches
compared to three seconds (27). It is theorized that this
(23, 24). These muscular variances lend support for the
advantage may be attributed to an increased recruitment
need to adopt a multi-planar, multi-angled approach to
and corresponding fatigue of high-threshold motor
achieve balanced, symmetrical muscular development.
units. Alternatively, training at very slow concentric
Both single and multi-joint movements therefore
velocities (i.e., super-slow training) has consistently
have a place in a hypertrophy-oriented routine. A
proven to be suboptimal for increasing muscle mass
combination of free weights, cables, machines, and
(28–30). Thus, the goal should be to exert maximum
NASM’s GUIDE TO BODYBUILDING 21
force during the concentric portion of a repetition, periodized cycle is an excellent approach to accomplish
driving the weight up as quickly as possible. Eccentric optimal muscular gains. As previously discussed, at
(i.e., negative) actions, on the other hand, should be least forty-eight hours should be allowed between
performed more slowly. Here the goal should be to training sessions for the same muscle group. Studies
lower the weight in a controlled fashion, resisting the show that this is the minimum amount of time needed
forces of gravity. If loads are lowered too quickly, gravity to recover strength in a given muscle (32). A reduction
takes over so that less work is performed by the target in muscle force will require the use of lighter weights,
muscle. The importance of eccentric work should not be reducing mechanical tension and thus potentially
under-estimated. Remember that eccentric actions are compromising hypertrophic gains. Furthermore,
primarily responsible for muscle damage, which plays muscle protein synthesis has been shown to remain
a role in muscle growth. Although both the concentric elevated for up to two days or more post-exercise (10),
and eccentric components are important for maximizing indicating that training may interfere with the recovery
muscular development, studies suggest that eccentric process if initiated during elevation period is complete.
exercise has an even greater impact on gains (31). A A split routine therefore can be an effective strategy to
tempo of about two to three seconds can be considered effectively allow for increased training frequency and
a general guideline for ensuring that target muscles are thereby promote greater muscle gains.
properly taxed during eccentric actions.
Overcoming Plateaus
m Frequency
Nothing can be more demoralizing to a fitness
Frequency of training pertains to the number of
enthusiast than hitting a plateau in training. Plateaus
exercise sessions performed in a given time period.
however, are an inevitable aspect of the training
Basic math dictates that training frequency and
process. Hypertrophic gains do not follow a linear path,
training volume share a direct relationship, with more
but rather ebb and flow over the course of weeks and
frequent sessions translating into greater volume,
months of training. The key here is to minimize the
assuming the number of sets in each session remains
duration of plateaus so that the accretion of muscle
constant. It therefore follows that higher frequencies
proteins is maximized.
are a double-edged sword with respect to hypertrophy
training. On one hand, increasing the training At the onset of a plateau, the natural reaction of many
frequency can enhance muscle growth given the lifters is to step up their efforts and train harder and
positive association between volume and hypertrophy. longer. If you weren’t putting the requisite effort into
On the other hand, frequent training sessions your training practices prior to the occurrence of the
heighten the potential for over-training, given that plateau, this may be a viable strategy. However, for most
high volumes of exercise are the biggest contributor serious lifters a lack of effort is not the issue. Often the
to the overtraining syndrome (19). This dichotomy opposite is true, with an all-out training mentality all
suggests a benefit for progressively increasing training of the time. Such a mindset ultimately leads to over-
frequency over the course of a periodized hypertrophy training, which is generally the biggest reason for a
phase. Although significant muscular gains can be sustained plateau in experienced lifters.
made by training as little as two times per week, three
weekly sessions appears to confer greater benefits As previously discussed, the most effective way to
(19). A four, five, or even six-day-a-week schedule can avoid plateaus is by implementing a periodized routine.
potentially augment gains provided that individual Within a periodized structure, you must systematically
recovery abilities are taken into account. Progressively establish regular “unloading” cycles into your program.
increasing training frequency over the course of a These unloading cycles should include a reduction in
NASM’s GUIDE TO BODYBUILDING 22
both the intensity and volume of exercise. A common • Preventing tissue overload by preparing muscles,
strategy is to employ a 3:1 ratio where an unloading tendons, ligaments, and joints for the upcoming
cycle is instituted for every three weeks of intense imposed demands of training
training. The unloading cycle provides a period of • Establishing proper movement patterns and
restoration and rejuvenation, where the body is given exercise technique
a chance to fully recover from the rigors of progressive
resistance exercise (discussed in the next section). The above goals are accomplished through moderately
high repetition training programs, emphasizing core
and joint stabilization. Phase 1 incorporates exercises
The Optimum Performance that progressively challenge the body’s stability
Training™ (OPT™) Model requirements (or posture and balance). Examples
include performing exercises from a standing position
The new mindset in hypertrophy training must
versus seated, opting for dumbbells versus selectorized
consider an individual’s goals, needs, and abilities in
machines, and the inclusion of balance modalities
a safe and systematic fashion. NASM has created the
(such as stability balls) versus benches. It is important
OPT™ model for this specific reason. The different
to note that the level of instability introduced for
periods (or phases) of training seen in a hypertrophy
each exercise must be tailored for each individual.
periodization model include a preparatory period
Maintaining ideal posture and exercise technique can
(termed stabilization training), a hypertrophy period
never be over-emphasized.
and a maximal strength period. The OPT™ model
should be thought of as a staircase guiding clients The stabilization period of training in the OPT™
through different levels of adaptation. This journey model consists of one phase of training: Stabilization
will involve going up and down the stairs, stopping Endurance Training (Table 1).
at different steps, and moving to various heights,
depending on the individual’s goals, needs, and abilities. Table 1
This section will detail phases of training in the OPT™
model specific to hypertrophy training. Phase 1: Stabilization Endurance Training
Reps Sets Tempo Intensity Exercise Selection
m Phase 1. Stabilization Endurance Training Flexibility 1 1–3 30 s hold N/A SMR and static
stretching
The first level of training in the OPT™ model focuses Core 12–20 1–4 Slow N/A Core-stabilization
on the main adaptation of stabilization and is designed exercises
to prepare the body for the demands of higher levels Resistance 12–20 1–3 Slow 50–70% Resistance-
of training that will follow. This phase is crucial for all stabilization exercises
beginning bodybuilders and exercise enthusiasts. It N/A = not applicable; SMR = self-myofascial release.
is also necessary to cycle back through this level after
periods of high-intensity hypertrophy and maximal m Phase 2. Strength Endurance Training
strength training to maintain optimal levels of mobility, Strength endurance is a hybrid form of training that
endurance, and core and joint stability. In addition, promotes increased stabilization endurance and prime
stabilization training allows the body to actively rest mover strength. This form of training entails the use
from more intense bouts of training. The focus of of superset techniques in which a more stable exercise
stabilization training includes: (such as a bench press) is immediately followed with
• Improving muscle imbalances a stabilization exercise with similar biomechanical
• Improving stabilization of the core musculature
NASM’s GUIDE TO BODYBUILDING 23
Applying the OPT™ Model for while a high level of core and joint stabilization is
Increasing Hypertrophy maintained. Cycle Two also allows for increases in
strength as higher loads are used.
The following program is one example of how to use
Table 6
the OPT™ model for bodybuilding. It is intended to
be a guide, not an absolute, meaning that the program Cycle Two
may need to be altered to fit the needs and wants of any Mon Tue Wed Thu Fri
given person. This program is designed to start from Weeks 5–8 STR-END STR-END STR-END STR-END
a beginning level and progress to an advanced level. It Week 1: 2 sets x 12 reps (use horizontal loading)
uses a four-day split routine with each body part being Week 2: 3 sets x 10 reps (use horizontal loading)
trained twice a week. All of the different phases or
Week 3: 3 sets x 8 reps (use horizontal loading)
periods of training are broken up into what are termed
“cycles.” For the remainder of this text, we will refer to Week 4: 4 sets x 8 reps (use horizontal loading)
each period of training as a cycle.
m Cycle Three
m Cycle One Cycle Three (Table 7) involves the Hypertrophy
Cycle One (Table 5) for the bodybuilder is used to phase (H – Phase 3) of the OPT™ model. This cycle
ensure high levels of flexibility and stabilization. The maximizes the volume of training and also allows for
Stabilization Endurance phase (STAB-END – Phase 1) increases in strength as higher loads are used.
of the OPT™ model is used. This phase prepares Table 7
the tissues of the body for the higher demands of
Cycle Three
training that will follow by increasing core and joint
stabilization and muscle activation (recruitment). Mon Tue Wed Thu Fri
Weeks 9–12 H H H H
Week 1: 3 sets x 12 reps (use horizontal loading)
Table 5
Week 2: 3 sets x 10 reps (use horizontal loading)
Cycle One
Weeks 3 & 4: 4 sets x 8 reps (use horizontal loading)
Mon Tue Wed Thu Fri
Weeks 1–4 STAB-END STAB-END STAB-END STAB-END m Cycle Four
Week 1: 2 sets x 15 reps (use circuit training)
Cycle Four (Table 8) includes both Strength Endurance
Week 2: 3 sets x 15 reps (use circuit training)
and Hypertrophy phases. It is a hybrid training period
Weeks 3 & 4: 3 sets x 12 reps (use horizontal loading) that combines different styles of training to help
Circuit Training = performing the exercises one after another, resting avoid a training plateau as well as injury. It combines
and then repeating the circuit. days of higher volumes of training with days of lower
Horizontal Loading = performing all sets of one exercise before moving volumes to help sustain the stress necessary to force
on to the next exercise. hypertrophy while providing rest and recovery. Cycle
Four also helps to maintain high levels of stabilization
m Cycle Two necessary to ensure joint stability and optimum
Cycle Two (Table 6) involves the Strength Endurance recruitment. If an individual has been consistently
phase (STR-END – Phase 2) of the OPT™ model. training for six months or so, they can start at this point
During this cycle, the volume of training is increased in the program.
NASM’s GUIDE TO BODYBUILDING 25
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