Compex sport elite Anweisungen Seite 38

Muscle volume for a body-builder training six times a week
In this example, we assume that the bodybuilder 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
Weeks 2-3: Hypertrophy level 2
Weeks 4-5: Hypertrophy level 3
Weeks 6-8: Hypertrophy level 4
Weeks 9-12: Hypertrophy level 5
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 Fmax., then Hypertrophy 4A followed
by 1 x Capillarization 4◊
Tue: 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 Fmax., then Hypertrophy 4A followed
by 1 x 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 Fmax., then Hypertrophy 4A followed
by 1 x Capillarization 4◊
Fri: Rest
Sat: 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
followed by 1 x Capillarization 4◊
Sun: Rest
Programmes:Hypertrophy 4A and Capillarization 4◊
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