Hypertrophy Training Phase

ISSA Bodybuilding Certification Exam: Hypertrophy Training Script
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ISSA Bodybuilding Certification Exam: Hypertrophy Training Script
School: Macula Fitness Centre
Training Phase: Hypertrophy Training Phase
Hypertrophy training is one of the critical phases of bodybuilding. It is a critical phase involving tearing the muscles due to increased repetitive contraction (Bryant, 2019). The phase is essential in weight management. The hypertrophy phase is based on different principles. The key principle is the chronic vs. acute stimuli which states that the effective hypertrophy phase relies on the stimulus. The client must consider the frequency in the new environment by increasing the mechanical actions. The principle is vital since it allows the client to easily adapt to the environment and minimizes possible challenges that may be experienced in the final phase. The hypertrophy phase is also based on the principle of progressive load. The principle is based on the tissue adaptation and reduced effects of the mechanical loads. The principles state that to achieve maximum hypertrophy, reflex potentiation, motor unit synchronization, and rate coding are essential. Besides, contractile forces are also relevant in the phase. The last principle of the hypertrophy phase is based on the mechanical load. The principle states that mechanical load induces muscle hypertrophy. With adequate knowledge of the hypertrophy phase training principles, it is easy to focus on the training script. The training script is one-day based and specifically focuses on hypertrophy.
Layout (1-day Training)
Activity

Sets

Reps

Rest (Seconds)

Warm-up



600

Barbell Squat

4

10

10

Bulgarian Split Squat

3

15

120

Pendlay Row

4

10

0

Narrow Band row

3

15

90

Bench Press

3

10

0

Dumbbell Flye

3

15

60

Hamstring Walk-out

3

10

90

Cool-down



600

1 Warm-Up
* Time: 10 minutes
* The activities should be less intensive and dynamic.
Any serious individual for the hypertrophy phase must be very keen on warming up. All the actions must ensure muscle tearing and be psychologically ready to achieve the expected goal. There is a need to take adequate time for warm-up. The recommendation for warm-up is to prevent fatigue since the hypertrophy phase may be intensive and involves different mechanical activities. The client needs to start stretching to loosen muscles throughout the ready and to be ready for other exercises. The client should also consider jogging but ensure it is done with low intensity.
The main aim of hypertrophy training is muscle adjustment. Warming up increases the body temperature, which is significant for muscle tearing. With high temperature, more oxygen becomes available for the muscles, thus making relaxation and contraction easy. It allows the client to achieve strenuous tasks in the phase without any difficulty. Warm-up is also essential since it reduces injuries and improves muscle elasticity (Bryant, 2019). It allows the client to avoid common mechanical issues during the exercise. Lastly, warm-up allows the client to be mentally prepared. Mental preparedness is essential in the hypertrophy phase since an individual may experience strenuous activities. Therefore, after taking a 10 minutes warm-up, it is the right time to get to the order of the day and begin with a barbell squat.
2 Barbell Squat
* Sets-4
* Reps-10
* Rest-30 seconds
Coaching cues: Stand with should and feet width apart as they hold a bar. The bar should specifically cross the shoulder. At the same time, be attentive while engaging the core and bending the knees. Besides, you should ensure the knees are aligned with the feet and the thighs are parallel to the ground. After reaching a level where things align to the ground, you should slowly drive back. The recommended action should be smooth without any injury. The client should strictly conduct the process for four sets and ten reps with 30 seconds of resting time for every set.
The barbell squat is recommended for hypertrophy training since it is the major way to tear the lower muscles. It also strengthens and builds the lower body muscles and allows the client to participate in another exercise. It is also useful since it burns calories. Burning calories is a significant consequence of hypertrophy tr...