The difference between strength and bodybuilding programs is volume. Up the volume if you want to use it as a bodybuilding program.
[quote]Rah-Knee wrote:
The difference between strength and bodybuilding programs is volume. Up the volume if you want to use it as a bodybuilding program.[/quote]
That is NOT the difference, considering that some strength routines have VERY high volume. The routines are designed differently, and in some cases, VERY differently.
For example, do these two upper body routines look anything similar?
Bodybuilding routine
CHEST and BICEPS
Incline press
Dumbbell bench press
Incline fly
Cable crossovers
EZ bar curl
Incline curl
Concentration curl
Powerlifting routine
SPEED DAY - UPPER BODY
Bench press: 10 x 3 @ 60% max
3,4, or 5 board press or rack lockout
Dumbbell bench press
Dumbbell row
Triceps pressdown
Lol, Dorian Yates was asked the other day how many sets he did for back, he responded 9 sets, 3 exercises and the last set being taken to absolute failure on each exercise. He said that was typically what he did every 6-7 days obviously he may have done more or less at times but that’s not the point. So some dude goes ahhh well I find a lot of people do 15-18 sets for back why don’t you? Dorian replys do 9 sets like I do and you’ll never want to to those 15 sets again, you won’t be able to.
The key here is intensity, not volume and this applies to both bodybuilding and strength programs.
Everyone has what works for them as well. Arnold hitting every muscle like a maniac 2-3 times per week and Yates doing these short yet, as intense as you can get workouts every 6-7 days.
Lol, Dorian Yates was asked the other day how many sets he did for back, he responded 9 sets, 3 exercises and the last set being taken to absolute failure on each exercise. He said that was typically what he did every 6-7 days obviously he may have done more or less at times but that’s not the point. So some dude goes ahhh well I find a lot of people do 15-18 sets for back why don’t you? Dorian replys do 9 sets like I do and you’ll never want to to those 15 sets again, you won’t be able to.
The key here is intensity, not volume and this applies to both bodybuilding and strength programs.
Everyone has what works for them as well. Arnold hitting every muscle like a maniac 2-3 times per week and Yates doing these short yet, as intense as you can get workouts every 6-7 days.
[quote]austin_bicep wrote:
Lol, Dorian Yates was asked the other day how many sets he did for back, he responded 9 sets, 3 exercises and the last set being taken to absolute failure on each exercise. He said that was typically what he did every 6-7 days obviously he may have done more or less at times but that’s not the point. So some dude goes ahhh well I find a lot of people do 15-18 sets for back why don’t you? Dorian replys do 9 sets like I do and you’ll never want to to those 15 sets again, you won’t be able to.
The key here is intensity, not volume and this applies to both bodybuilding and strength programs.
Everyone has what works for them as well. Arnold hitting every muscle like a maniac 2-3 times per week and Yates doing these short yet, as intense as you can get workouts every 6-7 days. [/quote]
He did more exercises for back…
Pullover machine
Hammer Strength lat pulldown
Bent-over row
One-arm machine row
Machine rear delt raise
Dumbbell rear delt raise
Hyperextension
Deadlift
So he was referring to his main sets, as you can see he did 8 exercises for back.
Whether he did less sets than others is a matter of semantics, considering that nearly all bodybuilders do the same thing sets-and-reps wise–ramp up to 1 or 2 main sets over 3 to 4 sets.
[quote]Bricknyce wrote:
[quote]austin_bicep wrote:
Lol, Dorian Yates was asked the other day how many sets he did for back, he responded 9 sets, 3 exercises and the last set being taken to absolute failure on each exercise. He said that was typically what he did every 6-7 days obviously he may have done more or less at times but that’s not the point. So some dude goes ahhh well I find a lot of people do 15-18 sets for back why don’t you? Dorian replys do 9 sets like I do and you’ll never want to to those 15 sets again, you won’t be able to.
The key here is intensity, not volume and this applies to both bodybuilding and strength programs.
Everyone has what works for them as well. Arnold hitting every muscle like a maniac 2-3 times per week and Yates doing these short yet, as intense as you can get workouts every 6-7 days. [/quote]
He did more exercises for back…
Pullover machine
Hammer Strength lat pulldown
Bent-over row
One-arm machine row
Machine rear delt raise
Dumbbell rear delt raise
Hyperextension
Deadlift[/quote]
I see 5 exercises there, basically looks like what he did in blood and guts but I guess he’s just bold faced liar when he said this standing two feet in front of me unless the 9 sets excluded warmups. Actually thinking about it he said he usually did Pullovers, Bent Rows, Underhand Close grip Pulldowns and deadlifts so that’s 4 exercises. Maybe go on MD and watch his back training video. Plus like I said he did change shit up and I’m excluding the hyper extensions and delt exercises. Nevertheless my point on intensity still stands.
Are you blind?
- Pullover machine
- Hammer Strength lat pulldown
- Bent-over row
- One-arm machine row
- Machine rear delt raise
- Dumbbell rear delt raise
- Hyperextension
EIGHT!) Deadlift
Since when are rear delt flys and dumbell rear delt raises back work. I’m talking fucking lats.
I’m talking the whole back: erectors, rhomboids, teres, lats, rear delts, mid and lower traps.
I’m outty sonny! Gotta get my NYC pizza on and catch the Wolfman flick!
Word bro, I was just talking Lats, my bad for the miscommunication. Anyways have fun.
[quote]Rah-Knee wrote:
The difference between strength and bodybuilding programs is volume. Up the volume if you want to use it as a bodybuilding program.[/quote]
Not true at all, the main differences are the split and types of exercises. Many BB programs have low volume, others have high volume. The same goes for strength training.
And lens_d, I really hope you didn’t do [i]just[i/] isolation exercises. Isolation has their place in bodybuilding, how else are you gonna get huge guns?
[quote]austin_bicep wrote:
Word bro, I was just talking Lats, my bad for the miscommunication. Anyways have fun. [/quote]
No doubt.
You look great. So keep it up!
[quote]PB Andy wrote:
[quote]rundymc wrote:
[quote]Vir wrote:
squat day - leg workout
deadlift day - back workout
bench day - chest
MP day - shoulders
You can adapt it for bodybuilding purposes but it isn’t designed with the bodybuilder in mind, it’s a basic strength program.
Up to you really, there’s no reason why you can’t adapt the 5/3/1 program but it locks you into 4 exercises (that may not be suitable for you for bodybuilding purposes) and you’re trying to turn a program into something it isn’t. If it works it works but don’t follow a program (albeit a good one) just because you want to, you need to do what’s right for you and your goals.
It is an effective program for bringing up those 4 lifts so if you grow well off those 4 lifts then yeah it’s a good program FOR YOU.[/quote]
This is what I’m doing now. Found that I have more gas in the tank for arm work than I usually do (Chest+Bi, Shoulders+Tri). That and doing ‘accessory’ leg work twice a week was unproductive for me, so why not do some rows and chins after DL day.
Btw, you’re not really ‘locked’ into those 4 exercise. Bench can easily be replace by inclines, back with front squats, DLs with RDLs etc. But, to get anywhere you need to stick with those exercises for several cycles.[/quote]
How does doing chins + rows/whatever affect your upper days though, which come before and after the DL or Squat day?[/quote]
On ‘upper’ days I don’t do back work. So Bench day is bench press, inclines and curls. OHP day is OHP, lateral raises and tricep work.
So, no conflict so far.
I’m ending my 2nd cycle of 5/3/1. I started 20% below my 1RMs to give myself some “growing room”. I currently follow a M-W-F routine so it actually takes me about 5 weeks to complete an entire cycle.
I like the Big But Boring(BBB) because I dislike had doing so many different exercises. This allows me to focus on one exercise and then I’m done. That’s the same reason I like the old 10 sets of 10 reps and I used to just rotate exercises when it came time to work a particular muscle again. But there was no progressive resistance plan with 10 x 10.
However, I’m trying something a little different. It has a little modifed BBB.
Bench 5/3/1
Bench Cluster sets @ 70%; total reps=50
Horizontal row
*DB prone face pull 3 x 10
*Rear Barbell shrug 3 x 10
*Single Overhead Tri Ext 3 x0
SQ 5/3/1
SQ Cluster sets @ 70%; total reps=50
*Hyperext 3x10reps
Standing Calf Raise 3 x 20 reps
*Lying Leg Raise 5 x 10reps
Military Press 5/3/1
Military Press Cluster sets @ 70%; total reps=50
Chin or Pullup(vertical pull) Cluster sets; total reps=50
*DB prone face pull 3x10
*Rear BB Shrug 3 x 10
*Hammer Curl 3 x 10
DL 5/3/1
DL Cluster sets @ 70%; total reps=50
*Hip thrusts on bench 3 x 10
Seated Calf Raise 3 x 20
*Situp 5 x 10
- = exercise changes from cycle to cycle
My Cluster Sets are performed as follows:
2 reps
5 sec rest
2 reps
5 sec rest
2 reps
5 sec rest
2 reps
5 sec rest
2 reps
1 min rest
Repeat 4 more times
I write them like this> Weight x(5x2)x5
I think the bottom line on any program is that you have to like it. Someone could create THE perfect program that is guaranteed to build strength and muscle but you don’t like it your not going to follow it.
OK, I know someone is going to dog my program, but I like it.
[quote]Osmosis wrote:
…
I think the bottom line on any program is that you have to like it. Someone could create THE perfect program that is guaranteed to build strength and muscle but you don’t like it your not going to follow it.
…
[/quote]
I think it depends on the person. I’d do it. Liking a routine doesn’t even come into it for me. I like training, but I’m not at the gym to enjoy myself or have fun. There is a difference but I can’t really explain it.
I just read Brick’s Bodybuilding Bible forum and noticed that he kept repeating, and I’m paraphrasing here. It depends on what your priorities are. Being married with two kids, car payments, house payments, other hobbies, etc. has changed my priorities compared to when I was a 20yr old in college. I have different goals on lifting now. I have professional career that uses a lot of my time. I still want to be lean and strong but the desire of benching 500lbs is not in my plans anymore.
I’m in WAY better shape than other guys my age…38 yrs old. I love training. It’s like my “fightclub release”.
Most of us here are dedicated(obsessed) with lifting so I think anyone here does it moreso because we like compared to doing an exercise or a routine that we dislike just to get the results…except cardio. Maybe I’m the only one.
Austin, how do you feel those incline flyes have worked out for chest growth? I might be starting Dave Tates 6-week bench routine but since there’s little chest work I was planning to add incline flyes so I could get some in without adding more pressing.
[quote]Bricknyce wrote:
[quote]austin_bicep wrote:
Word bro, I was just talking Lats, my bad for the miscommunication. Anyways have fun. [/quote]
No doubt.
You look great. So keep it up![/quote]
thanks bro