Christian,
I saved the following post from your forum back in 2014-2015 when someone asked how you trained bodybuilders, well before your neurotyping system was published. Would you say this appropriate for a type 2B, except for the 3-5 rep zone?
I used it with some success years ago, but was a little burnt out by the 3-5 rep zone. I’m considering running it again but am older and would modify it to address that issue.
“I use many different methods. I find that not all bodybuilders are open to new ideas, it’s a very conservative crowd.
So I’ll tell you how I like to train people when they are shooting for maximum muscularity, it’s not always exactly how I train bodybuilders.
MY IDEAL APPROACH
- Use a lift-based training split (squat day, bench press day, deadlift day, overhead press day, rowing day)
- Train the main lift for strength (strength for a bodybuilder is 3RM not 1RM strength, so training for a 3RM normally means work in the 3-5 reps zone)
- Include one or two assistance exercises, strengthening portions of the main lift (normally done one zone above, so 6-8 reps)
- Finish by an isolation complex doing 3 exercises as a giant set, working the muscles involved in the main lift, sets of 8-12 reps are used
For example:
DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method
B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method
D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times
DAY 2
A. Bench press
5 sets of 3-5 reps using the double progression method
B. Close-grip floor press
3 sets of 6-8 reps using the double progression method
C. DB incline press
3 sets of 6-8 reps/leg using the double progression method
D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps
Done as a circuit 3-4 times
DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method
B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method
C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method
D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times
DAY 4
A. Military press or push press
5 sets of 3-5 reps using the double progression method
B. High incline DB press
3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps
Done as a circuit 3-4 times
DAY 5
A. Barbell row (I like “chinese row” where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method
B. Chin-ups or lat-pulldown
3 sets of 6-8 reps using the double progression method
C. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method
D1. Straight-arm pulldown 8-12 reps
D2. Preacher curl 8-12 reps
D3. Hammer curl 8-12 reps
Done as a circuit 3-4 times “