These sample weight training programs are designed to develop increased muscle mass and lean weight. While bodybuilding may still dominate many sport-specific strength training programs, in reality it is only suitable for a small number of athletes and should only make up a portion of the overall conditioning program. Athletes that can benefit from a phase of hypertrophy training include shot putters, rugby players, heavyweight wrestlers and linemen in football.


Whilst these hypertrophy weight training programs increase muscle and mass, they do not result in the nervous system adaptations that occur with maximal strength training - such as increased recruitment of fast twitch fibers and better synchronization of the muscles involved in the action (1).
A second format perhaps more suitable for advanced lifters is a split routine in which different muscle groups are trained on different days. Hypertrophy training for sport on the other hand aims only to increase the size of the prime movers, saving time and energy for other modes of training.





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