MODERATORSOne of them is our diet. The other is our workout routine. And more often than not, that focus begins with bodybuilding. It makes perfect sense. Therefore, if we want to build muscle as effectively as possible, bodybuilding workouts are clearly the way to do it. I know, Bodybuilding routine on steroids know.
What Type Of Workout Would Be The Most Effective While Bulking?
One of them is our diet. The other is our workout routine. And more often than not, that focus begins with bodybuilding.
It makes perfect sense. Therefore, if we want to build muscle as effectively as possible, bodybuilding workouts are clearly the way to do it. I know, I know. That sounds completely incorrect. It sounds backwards and wrong and is the total opposite of what most of us think or would ever believe.
The typical bodybuilding routine may very well be THE most popular type of weight training program among those training for muscle growth. I know I did. Specifically, it includes some or all of the following…. I see it daily. In fact, I like them… as long they are executed intelligently. More importantly, not a single study has even shown it to be equally effective … even when total training volume is the same. Not just my own firsthand experience of switching from this low frequency to a higher frequency and instantly improving my results.
Not just the similar experience of countless others either. The same goes for the small handful of well respected natural competitive bodybuilders I know of. Not a single one of them uses or recommends this training frequency either. You know who it tends to work best for though? There are always going to be exceptions of course, but the crucial thing to remember is that these are the exceptions… not the rule.
For these reasons, every single one of the the most popular and highly proven beginner routines out there use a 3 day full body split. For a beginner, this is widely regarded as the most effective way to train for ANY goal, including muscle growth. Additional details about choosing your ideal training split can be found here: But regardless of the specific split you use, one thing is certain: These problems are injury-causing.
Now some people might look at this and see a basic 5 day body part split. I look at it and see guaranteed shoulder problems … maybe elbow problems too. Because even though individual muscles appear to be getting trained just once per week which in itself is incorrect when you take overlap into account , the joints are getting trained every damn day.
Specifically, the shoulder girdle is involved heavily in every chest, shoulder and back exercise, not to mention many arm exercises too especially heavy bicep curls and compound triceps exercises like dips and close grip bench presses. Hell, even holding the bar on your back during squats involves your shoulders.
As someone who has had both shoulder and elbow issues at times over the years… trust me… I know this all too well. So do most of the people in your gym. More about that here: How many total sets, reps and exercises per muscle group, per workout and per week.
You see, your goal in terms of training volume is to do exactly enough to provide the optimal training stimulus, but not so much that it crosses that line and exceeds your capacity to recover in an ideal period of time. Basically, you want to signal muscle growth and then get back in the gym as soon as possible to signal it again. Although, when you take into account exercise overlap e. More about this here: The Optimal Volume Range. Various biceps curls, triceps extensions, lateral raises, dumbbell flyes, leg curls, shrugs.
BUT, I only like them as a secondary focus of your overall routine. I like when they are accessory exercises to the much-more-important big compound exercises squats, deadlifts, presses, rows, pull-ups, etc.
You know… when a person is doing 5 chest exercises AND 5 triceps exercises. Or back exercises, and 4 kinds of bicep curls. Compound Exercises vs Isolation Exercises. There are plenty more. And that is the belief that only higher reps can build muscle. Meaning, 10 reps per set is ideal, 12 reps are great too, and maybe sometimes going down as low as 8 reps is acceptable as well. But less than 8 reps per set?
Be it sets of 3, sets of 4, sets of 5, sets of 6, sets of 7, sets of 8, sets of 10, sets of 12, sets of 15, sets of The key requirement is progressive tension overload. Sure, some rep ranges are more or less ideal for certain goals e.
For these reasons, always staying in the higher rep ranges prevents you from getting the significant benefits that come from training in the lower rep ranges. More on them later. Not just for some exercises, but for most if not ALL of them. Yes, shorter rest periods between sets e. However, shorter rest periods suck balls for making strength gains. While metabolic fatigue is a legit factor here, progressive overload is always legit factor 1. Nor should you exclusively use longer rest periods.
Your results will show it. In many typical bodybuilding routines, each exercise is usually done for somewhere between sets of usually reps sometimes reps. Meaning, 4 sets of 10 or 3 sets of 8 or something like that. Then, in each subsequent set, you increase the weight and decrease the reps. Then, as you become more and more fatigued muscular fatigue, cardiovascular fatigue, etc.
More about all of this here: So… can pyramid sets work for building muscle? Of course it can if everything else is being done correctly. Still, it deserves its own individual mention. These are all perfect examples of not only doing WAY more exercises than we actually need to build muscle optimally, but just doing a ton of identical, redundant and overlapping exercises that serve no real purpose other than to generate more pump and soreness, destroy your joints, cut into recovery and prevent your progress.
There are times when a lot of exercises are needed? But for the rest of us? Just normal people trying to build muscle and look great naked? These changes are seemingly made at random, and the frequency of them can vary. Bullshit, bullshit, bullshit, bullshit, meaningless, stupid, stupid and stupid. Above all else, the key to muscle growth is progressive overload. That means putting your muscles under a certain amount of tension, and then increasing that tension over time.
The only change that is required for building muscle is progression. The Ultimate Muscle Confusion Workout. Ah yes, advanced training methods. Wanna hear something funny though? But for beginners and intermediates, which describes the majority of the population? That shit is much less likely to improve your results, and much more likely to hinder them and distract you from the basic fundamentals. What you will see are people who are no where near advanced assuming that either A they are advanced, or B advanced stuff always works better than non-advanced stuff.
Feeling the pump, feeling the burn, feeling the fatigue, feeling the soreness the next day. You must need to do more sets and exercises. Not enough soreness the next day? Things must not be working… better change something. However, they tell us virtually nothing about the effectiveness of our workouts. You know what does though? Improvements in strength, improvements to body composition more muscle, less fat , etc.. More about all of that here: In this context, progressive overload basically means increasing the demands being placed on your body by getting stronger and stronger over time.
How does it become capable? How does it meet those demands? By building more muscle. Progressive overload is, above all else, what signals the human body to build muscle. I know this from experience. When I first started training, these were the types of routines I used. Progression came after that.