Optimizing competitive period training for qualified bodybuilders: an analysis of muscle mass development and physique enhancement

Abstract

This article presents an analysis of the preparation of qualified bodybuilders during the competitive period. The study focuses on the impact of training and nutrition on the development of muscle mass and achieving an optimal physique for bodybuilding competitions. During the competitive mesocycle, bodybuilders utilized a structured training regimen that consisted of four microcycles: the adaptation microcycle, impact microcycle, recovery microcycle, and competitive microcycle. Each microcycle targeted specific muscle groups and employed varying intensities and volumes of training to stimulate muscle growth and preserve mass. The research involved 15 qualified bodybuilders affiliated with the regional bodybuilding federations of Kharkiv and Poltava. The study duration spanned 28 days, and the participants' muscle group circumferences were measured at the beginning and end of the research period. Significant statistical differences were observed in the circumference measurements of the shoulder, waist, and thigh (p<0.05). Shoulder circumference increased from 44.1±0.8 cm to 46.2±0.5 cm, waist circumference decreased from 84.2±2.3 cm to 77.3±1.8 cm, and thigh circumference increased from 62.3±0.9 cm to 64.8±0.6 cm. The results revealed a positive progression in muscle groups, indicating the effectiveness of the competitive mesocycle in bodybuilding competitions. The proposed structured training regimen and microcycle content can be recommended for practical implementation in the training process of qualified bodybuilders. This may further enhance their ability to achieve optimal physique and excel in competitions. Future research prospects involve the development of a structured training regimen and content for the transitional period of bodybuilding preparation. This can lead to even more effective preparation and performance improvements during competitive events. In conclusion, the study highlights the importance of a well-designed training regimen and proper nutrition for qualified bodybuilders during the competitive period. The findings provide valuable insights for athletes, coaches, and sports scientists to optimize training strategies and foster success in bodybuilding competitions.