Case Study for Bodybuilding

 Case Study for Bodybuilding

Apart from being physically fit, bodybuilding also involves competitions where bodybuilders engage in a battle to showcase their talents like classic body physique, ability to lift heavy weights, fitness, and figure. Bodybuilding is mostly a male-dominated field, but also women are taking part. Competing as a bodybuilder requires a series of workouts with a trainer. Since competitions come and go, bodybuilders always try to keep fit for the other coming competitions. For this assignment, I will design a year-long periodized training program, an amateur bodybuilder who has just come from 12 months of bodybuilding competition to maintain his physique for the upcoming competitions. The program will include;

1. list of Assessment to be performed at the onset of the training program

As a trainer, I will perform the following six assessments prior to instituting a training program.

Assessment 1: Dead Hang

For this assessment, I will be testing his support Grit strength to determine how long he can hold something.

Assessment 2: A 1.5 Mile run

The assessment will help determine the aerobic capacity of the athlete by measuring the amount of oxygen used up per minute for every kilogram of bodyweight.

Assessment 3: Maximum 5 Minutes Burpees

The test is to determine Aerobic Capacity and Functional strength.

Assessment 4: A 300 Yard Shuttle

This test determines the anaerobic strength of the athlete.

Assessment 5: Broad Jump

This test determines the Muscular Power of the bodybuilder.

Assessment 6: Bodyweight Conditioning

This test is to determine muscle endurance during the training.

1. Warm-up and Cool-down for every training session.
2. Warm-up
3. Hip Complexion roll for 2-5 minutes
4. Shoulder roll for 2-5 minutes

• Muscle Stretching for 10 seconds each

1. 20 reps of Glute Bridge.
2. 10 reps of Burpee Box Jumps.
3. Cool-down

To ensure complete cool-down, I will encourage the following;

1. Conducting gentle and simple exercises.
2. Gentle stretching.

• Re-fueling

1. A detailed Year-long periodized Bodybuilding Timeline

The program

1. Foundational Phase: 4 Days in a week

For this phase, this will be repeated from week 5-7 and exercises carried out for days 2 and 5. The sets for every exercise are increased by 1 to be three, and reps increased to 15 with a 1-minute rest.

1. Hypertrophy Phase: 4 days in a week

The phase includes training to increase muscle mass

• Cutting Phase: 6 Days in a Week

Nutrients Recommendation Supplement Required during Periodized Training

During the Foundation phase

1. Reduced water intake. For instance, 64oz for every 2000 calories.
2. Recommend a diet with 50-60% of Carbohydrates, 25 to 30% protein, 15 to 30 % fat for every 2-3 hours.

During Hypertrophy Phase

I will advise the bodybuilder to take additional 2 calories for every bodyweight in every caloric intake. Include a Protein intake of 232g, Carbohydrate 425g, and Fat requirement 51g.

Increase calorie intake to 116 calories.

During Cutting Phase

1. Caloric intake reduces by 2 calories to around 2308.
2. Protein 40%
3. Carbohydrate 425 g
4. Fat 51g

Supplementation required

I will ensure that we keenly analyze daily needed macronutrients. Though these supplements should not be depended too much. Ensure the meal of the bodybuilder has the right proportions. Some bodybuilders may feel they are not able to take enough macronutrients as they prepare for competition. Therefore, I will ensure supplementation in accordance to his needs. The supplement that I will use for this case is Creatine Monohydrate and BCAA. These are essential macronutrients in ensuring recovery of the muscle, effective performance, and muscle growth.