Hackett, Daniel A.

Journal of Strength and Conditioning Research: April 2022 - Volume 36 - Issue 4 - p 963-970 doi: 10.1519/JSC.0000000000003989

PURPOSE:

Via an online survey, compared training practices and ergogenic aids use between 235 male bodybuilders with an average age of 26.

RESULTS:

· 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 

  bodybuilding competitions.

· 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.