Compex performance Manual Del Usuario página 288

Muscle volume for a body-
builder training three times a
week
I n this example, we assume that 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
can be applied to several muscular
groups at the same time (e.g. biceps then
calves).
Duration of the cycle: 8 weeks, 3 x/week
Progression in the levels:
Body Building
Week 1:
Weeks 2-3:
Weeks 4-5:
Weeks 6-8:
Eg for 1 week
Mon.: Rest
Tue.: Voluntary training focused on the
muscles of the lower limbs, followed by
active work on the biceps: 3 series of
5 repetitions at 90% of the Fmax.,
Body Building
then 1 x
Capillarization
1 x
Wed.: Rest
Thu.: Voluntary training focused on the
muscles of the trunk, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of the Fmax., then 1 x
Building
Capillarization
Fri.: Rest
Sat.: Voluntary training focused on the
muscles of the upper limbs, followed by
active work on the biceps: 3 series of
5 repetitions at 90% of the Fmax.,
Body Building
then 1 x
Capillarization
1 x
Sun.: Rest
Programmes:
Capillarization
286
Body Building programme
level 1
Body Building
level 2
Body Building
level 3
Body Building
level 4
e
20D followed by
e
20◊
Body
e
20D followed by 1 x
e
20◊
e
20D followed by
e
20◊
Body Building
20D and
e
20◊
Muscle volume for a body-
builder training at least five
times a week
I n this example, we assume that the
body-builder wants to work on his/her
calves, but it is of course possible to
stimulate other muscles as well. Also this
Body Building programme can be applied
to several muscular groups at the same
time (e.g. calves then biceps).
Duration of the cycle: 12 weeks, 5 x/week
Progression in the levels:
Body Building
Week 1:
Body Building
Weeks 2-3:
Body Building
Weeks 4-5:
Body Building
Weeks 6-8:
Body Building
Weeks 9-12:
Eg for 1 week
Mon.: Voluntary training focused on the
muscles of the lower limbs, followed by
active work on the calf muscles: 3 series of
5 repetitions at 90% of the Fmax., then 1 x
Body Building
4A
Capillarization
4◊
Tue.: 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 the Fmax., then 1 x
Body Building
4A
Capillarization
4◊
Wed.: Rest
Thu.: Voluntary training focused on the
muscles of the lower limbs, followed by
active work on the calf muscles: 3 series of
5 repetitions at 90% of the Fmax., then 1 x
Body Building
4A
Capillarization
4◊
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 the Fmax., then 1 x
Body Building
4A
Capillarization
4◊
Sat.: Voluntary training focused on the
muscles of the muscles of the trunk,
followed by active work on the calf muscles:
3 series of 5 repetitions at 90% of the
Body Building
Fmax., then 1 x
Capillarization
followed by 1 x
level 1
level 2
level 3
level 4
level 5
j
followed by 1 x
j
j
followed by 1 x
j
j
followed by 1 x
j
j
followed by 1 x
j
j
4A
j
4◊