Compex Performance - Manual (Page 288)

286
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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
Body Building programme
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:
Week 1: Body Building level 1
Weeks 2-3: Body Building level 2
Weeks 4-5: Body Building level 3
Weeks 6-8: Body Building 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 the Fmax.,
then 1 x
Body Building 20D
e
followed by
1 x Capillarization 20◊ e
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
Body
Building 20D
e
followed by 1 x
Capillarization 20◊ e
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.,
then 1 x
Body Building 20D
e
followed by
1 x Capillarization 20◊ e
Sun.: Rest
Programmes: Body Building 20D and
Capillarization 20◊
e
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:
Week 1: Body Building level 1
Weeks 2-3: Body Building level 2
Weeks 4-5: Body Building level 3
Weeks 6-8: Body Building level 4
Weeks 9-12: Body Building 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 the Fmax., then 1 x
Body Building 4A j followed by 1 x
Capillarization 4◊ j
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 j followed by 1 x
Capillarization 4◊ j
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 j followed by 1 x
Capillarization 4◊ j
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 j followed by 1 x
Capillarization 4◊
j
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
Fmax., then 1 x
Body Building 4A
j
followed by 1 x Capillarization 4◊ j
PERFORMANCE FR DE IT ES EN:ENGY Man FR 14/02/08 15:11 Page 286