It is time to throw a little weight to the other side of the boat before it tips over.
You are “blessed” to be on the short end of ideal height for bodybuilding. I was a 6’0" long legged guy trying to compete in bodybuilding. My long legs looked ridiculously thin on stage. Yes, I placed last (15th place) in my first bodybuilding contest (1970 Mr All South).
I thrived on competition. My legs and back were my lagging body parts. In 1975 I decided to compete in Powerlifting. I did so for two years. I credit those two years for building a solid foundation which I built a physique that was competitive on the national level. By 1979 I developed a very symmetrical physique, winning my class at the Jr. USA.
By the way, I never trained my thighs to failure. When bodybuilding I always did 10 rep sets. None to failure.
(I should include that I had used AAS since 1971. By today’s standard my doses were relatively low.)
@RT_Nomad I’ve seen you express both that the most effective workout is likely what you’re not doing and that your leg workouts for a long time were 2 x 10 on squats and then leg presses (I think).
How often did you like to change things up and what indicators were you using to decide?
During my 40’s my three core upper leg exercises were the back squat and two completely different leg presses (I considered the two different leg presses critical for the development I was seeking). Those never changed. What I altered were the isolation quad and hamstring assistance exercises, but they were primarily to feel the contraction. Walking lunges were added the last six weeks before a contest.
From my late 20’s through my 30’s my back pain prevented all squats. I was stuck doing leg presses. Through my 20’s and age 30 the only leg press I had access was the old inverted leg press. I piled on the weight. Only a fool would do those to failure. Those could end with failure to get out from under the weight without someone to begin pulling the plates and dumbbells off the plate rack.
I had always felt that all thigh work needed to be done for 10 reps. That was always my target rep. As I got there, I added weight.
By my 40’s I began to consider my thighs more of an asset than a liability on stage.
Most all of my routine changes were upper body training. I had many more options for upper body exercises.
What pragmatically happened was I changed the workout depended on where the time period was relative to the next contest. As I have said I averaged doing about 3 contests every year. Usually there were two prep cycles each year, because one of the contests was a warmup for the contest that I most wanted to excel.
As FlatsFarmer points out, there are some great lines in this post. Lifters often have strong opinions, and this should be encouraged in this forum. That said, I think the poster is somewhat wrong on some points.
There are no lanes. What works for you might not work for me. What worked for me ten years ago might not work now.
The initial progression in strength and increase in numbers is what made most lifters love lifting, and is why they still do it years later. There’s nothing wrong with loving big numbers, though it is less important than the many other health benefits.
Sure, natural lifters should carefully consider advice given by those who use enhancements. Some of the advice works and some does not.
Most people don’t know how to train for hypertrophy the right way? There is no right way.
The best lifters and posers have great genetics, but anyone can get stronger and healthier. Even the poseurs.
Strength is strength. Different muscle fibre types have different roles and make better athletes at some sports than others.
Getting strong in every (reasonably challenging) rep range makes you stronger.
“There is no such thing as having a bad day in the gym”. I really like this. Once in a while my first warmup rep feels very heavy. I abandon my weight workout and do cardio those rare days, since I know immediately I have not recovered enough or can put the time to better use. No day in the gym is a bad day unless you get hurt.
My first two years in the gym I could lift every day. After the weights became big enough, this was too exhausting. I personally find it helpful to take several days or a week off every four to six weeks. Oddly, most of my visible gains seem to occur when I do - fatigue masks fitness.
Big 3 Minimalism is silly. If you do not row often enough to balance your pressing, your shoulder muscles will not be balanced. If you are injured, you can’t lift much at all.
I sometimes like to lift heavy, then 50-75% of that for volume, then an easier version on the Smith, then isolated on a cable or machine. Too much volume? The results speak for themselves.
How much you bench, etc. is meaningless. Yet it matters greatly to most lifters. Lifters love to quantify things and think in extremes. What is the minimum amount of protein? What is the one true optimal path to biceps growth through Bosu balls?
I love training for hypertrophy. If you don’t find a way to enjoy doing something it becomes hard to do it well or often.
Hypertrophy turns more heads than strength training. A big, natural muscular body is very attractive to many who do not know the difference between deadlifting 200 and 600 pounds. The stereotypical steroid look appeals to many male lifters, but diet and dehydration can be hard on the old moods - and not every woman loves the veiny look (or literally anything else). What look do you prefer for women?
An excellent post, despite a point or two in reply. I think get stronger to get bigger is good advice if done in a reasonable way. When you have been lifting for years gains come more slowly and this is when the benefits of periodization manifest and become obvious.
Where are you seeing strength training infiltrating bodybuilding?
I live in a different country to you so maybe I am seeing something different.
I know a lot of powerlfiters and none of them want to be bodybuilders.
I know a lot of strongmen and none of them want to be be bodybuilders.
Some strongmen also do powerlifting but most power lifters do not do strongman.
I know a few bodybuilders (I use this term as people who compete in the sport of bodybuilding) and none of them want to be powerlifters or strongmen.
All of the BB, powerlifters and strongmen I know all appreciate the effort and work that goes into each others sport.
One thing they all have in common, is they all want to be the best they can in their respective sport. And in most cases (unless they are at the top of their weight class) they all try to gain muscle.
I don’t see bodybuilders training like strongman or powerlifters. I do know some bloody strong bodybuilders though.
Everybody’s talkin’ 'bout the new sound
Funny, but it’s still rock and roll to me
What’s the matter with the car I’m driving?
Can’t you tell that it’s out of style?
Should I get a set of white wall tires?
Are you gonna cruise the miracle mile?
Nowadays, you can’t be too sentimental
Your best bet’s a true baby blue continental
Hot funk, cool punk, even if it’s old junk
It’s still rock and roll to me
Oh, it doesn’t matter what they say in the papers
'Cause it’s always been the same old scene
There’s a new band in town
But, you can’t get the sound from a story in a magazine…
.
