Training, Supplementation, and Pharmacological Practices of Competitive Male Bodybuilders Across Training Phases
Hackett, Daniel A.
Journal of Strength and Conditioning Research: April 2022 - Volume 36 - Issue 4 - p 963-970 doi: 10.1519/JSC.0000000000003989
Via an online survey, compared training practices and ergogenic aids use between 235 male bodybuilders with an average age of 26.
· Split-routines @ 85.5%.
· 4–7 sessions per week @ 95.7%.
· Major muscle groups trained twice a week @ >50%.
· Workout session duration being of one hour to 1:30 @ 55.7%.
Out-of-season workout sessions:
· Primary focus on 2–3 muscle groups @ 56%.
· 2–3 exercises per muscle group @ 60.4%.
· 3–4 sets per exercise @ 73.2%.
· 7–12 repetitions per set @ 71.6%.
· Recovery time between sets of 1:01 to 3:00 @ 80.5%.
6 weeks pre-competition:
· A decrease in the number of muscle groups trained per session and a greater number of repetitions
performed per set.
· A significant increase in the use of aerobic exercise volume.
· Performance enhancing drugs were used by 53.6% of respondents who did not compete in natural
· Dietary supplements were used by 95.7% of respondents with the most common being creatine
monohydrate (80.4%) and whey protein (65.8%).
IN PLAIN ENGLISH:
· Competitive bodybuilders use resistance training programs that are based on the factors that
enhance muscular hypertrophy.
· They make alterations in program specifics in the weeks before competition.
· If you want to engage in competitive bodybuilding it takes a lot of commitment regarding time,
nutrition, supplementation, and sleep.