Compex sport elite Anweisungen Seite 37

Muscle volume for a body-builder
Despite repeated efforts during their voluntary training, many body-builders encounter difficulties in developing certain
muscle groups. The specific stimulation imposed on muscles by the Hypertrophy programme significantly increases the
volume of the stimulated muscles. In addition, for a similar session time, the Compex Hypertrophy programme provides a
greater volume gain than voluntary training. The additional training 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 advised to: 1)precede the Hypertrophy sessions with short voluntary
training focused on strength; for example 3 series of 5 repetitions at 90% of maximum force; 2 )carry out a Capillarization
session (Vascular category) directly after the Hypertrophy session.
Muscle volume for a body-builder training three times a week
In this example, we assume that the bodybuilder 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
Weeks 2-3: Hypertrophy level 2
Weeks 4-5: Hypertrophy level 3
Weeks 6-8: Hypertrophy level 4
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 Fmax., then 1 x Hypertrophy 20D followed
by 1 x Capillarization 20◊
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 Fmax., then 1 x Hypertrophy 20D followed by 1 x
Capillarization 20◊
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 Fmax., then 1 x Hypertrophy 20D followed
by 1 x Capillarization 20◊
Sun: Rest
Programmes: Hypertrophy 20D and Capillarization 20◊
35
EN