Hypertrophy Training Phase

ISSA Bodybuilding Certification Exam: Hypertrophy Training Script
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Department, Institution Affiliation
Course Code; Course Name
Instructor's Name
Date
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 s...