How to train like a bodybuilder
How to train like a bodybuilder
Another topic where you can get as many answers as you ask people. High volume, high intensity, powerlifting style, powerbuilding or twice a day.
Is there a „best“ way to train as a bodybuilder?
There is no concrete answer to this question. Training styles depend heavily on your genetics, drug usage and the way your mind works. Many different concepts can help you build big amounts of muscle mass, but the best way to figure out what works for you is simple try and error.
I still want to give you a little insight and ideas how to make your training work better for you.
First off, every lifter should build up to decent amount of strength. Strength training won’t neccessarily get you really big, which is more accomplished by volume. If you’re stronger, you’re able to rep high weights for many repetitions, which is the easiest way to get big fast.
What i would do as a bodybuilder for the first 2-3 years of lifting, is to focus on a solid strength foundation. Here, you can either choose to lift in a simple 5×5 Stronglifts or Starting Strength plan, or opt for a more versatile and fun Powerbuilding routine. It’s just more efficient to get strong first, and build up on your basis with high reps later on to benefit even more.
We will train four days a week. It is important to give your body proper rest, even when one is using steroids. Your cns needs regeneration, and a body that is constantly stressing 2h in the gym everyday simple doesnt get enough rest to properly restore all muscle fibers and cns adaptions that you need for optimal intensity in the gym.
We split out workout around the big four basic lifts: Deadlifts, Squats, Overhead Press and Bench Press. Each day starts with one of the big four lifted in a strength-oriented fashion, and is followed by hypertrophy training.
Workout A: Bench Press
5×5 Barbell Bench Press
3×8 Incline Bench Press
3×8 Dips (Increase weight progressively)
2×10 Tricep Pushdowns
Workout B: Squats
3×8 Leg Press
3×8 Leg Curls
2×10 Rope Cable Abs
2×10 Oblique Twists
Workout C: Overhead Press
5×5 Overhead Press
Superset: 3×10 Side Laterals + 3×10 Front Raises
3×8 BTN Press
Workout D: Deadlifts
3×8 Pullups (increase weight progressively)
3×8 Barbell Row
2×10 Bicep Curl
2×10 Forearm curl
Once youve managed to increase your basic lifts to respectable numbers (deadlift: 200kg+, squat: 200kg+, benchpress/OHP: 120kg+) you should considering moving on to a more volume and hypertrophy oriented routine. This simple powerbuilding workout can still achieve dramatic gains and progress though, so if you enjoy the workout you’re encouraged to continue.
Let’s take a look at a volume training approach at the very high end:
Here you perform a main lift for 10 sets with 10 reps each and keep the weight the same for every set. The movement of the weights is with a very slow excentric motion.
Workout A: Push/Pull horizontal
10×10 Incline Barbell Press
10×10 Barbell Row
Workout B: Legs
10×10 Back Squats
10×10 Leg Curls
Workout C: Push/Pull vertical
10×10 Overhead Press
10×10 Lat Pulldown/ Pullups
Workout D: Arms
10×10 Incline Curls
10×10 Tricep Pushdowns
There is many different variations and specifiques to this training style, and this small overview is only meant to show you theres more to training than having one chest, one back and one leg day a week.
Now, if you’re the guy that doesn’t enjoy training with high volume or repetetive movements and rather go with a very high intensity and low training volume, i can highly suggest Dorian Yates training split. For this to workout well, you need proper nutrition, proper rest and go BALLS TO THE WALLS in the gym. Increase your weight every single time, workout until you are at complete failure on most exercises.
Workout A: Chest and Arms
Bench or decline press 2 or 3 sets of 12 followed by 2 work sets of 6-8 reps.
Incline press 1 warm up of 10 reps followed by 2 sets of 6-8 reps.
Dumbbell flys 1 warm up set followed by 2 triple drop sets of 6-8 reps.
Concentration curls 1 warm up set followed by 2 sets of 8-10 reps.
Barbell curls no warm up set just 2 sets of 8-10 reps.
Hammer curls no warm up just 2 sets of 10-12 reps.
Cable extensions 2 warm up sets followed by 2 sets of 10-12 reps.
Lying tricep extensions 1 warm up set for 10 reps followed by 2 sets of 8-10 reps.
One arm dumbbell extensions no warm up set just 2 sets of 8-10 reps.
Workout B: Legs and Calves
Leg extensions 3 warm up sets followed by 2 work sets.
Leg press 1 or 2 warm up sets followed by 2 work sets.
Hack or smith machine squats 1 warm up set followed by 2 work sets.
Leg curls 1 warm up set followed by 2 work sets.
Stiff leg deadlifts 1 warm up set followed by 2 work sets.
Standing calf raises 1 warm up set followed by 2 work sets.
Seated calf raises no warm up just 2 works sets to failure.
Workout C: Back and Shoulders
Close grip pull downs 2 warm up sets followed by 2 sets of 8-10 reps.
Weighted chins 1 warm up set followed 2 sets of 6-8 reps.
Bent over rows 1 warm up set followed by 2 sets of 8-10 reps.
Cable rows no warm up just 2 sets of 8-10 reps.
Hyperextensions no warm up just 2 or 3 sets of 12-15 reps.
Seated dumbbell press 1 warm up set followed by 2 sets of 8-10 reps.
Seated dumbbell lateral raises no warm up just 2 sets of 8-10 reps.
Bent over lateral raises no warm up just 2 sets of 8-12 reps.
Shrugs 1 warm up set followed by 2 work sets of 8-12 reps.
This article was to show you that
1) most training styles with adequate intensity, rest, nutrition and volume can work in building you the body you dream of
2) you have to try different routines and find one that works for your body
3) you should build a strength base first and learn proper form to get bigger faster
There is so much more to discover, from Fullbody Routines to twice a day, and from here on out i wish you to find the routine that gives you both best results and most satisfaction.