Body Building and Strength?

[Elementality]

People knock on body builders because they say their muscles are "overrated hypertrophy".

What about both? You want to look good and you want some strength to go behind it.

Any body building routines use Deadlifting, squatting and benching as a main focus ?

 

[OneBreath]

Give this thing 12 weeks of your life bro and you will not be disappointed!

Read through the information and then use the spreadsheet provided that will calculate your lifts. I personally do powercleans instead of bb rows. Do whatever you are comfortable with.

Good luck!

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[SaiBoT]

People knock on body builders because they say their muscles are "overrated hypertrophy".

What about both? You want to look good and you want some strength to go behind it.

Any body building routines use Deadlifting, squatting and benching as a main focus ?

I have yet to know a massive bodybuilder who didn't do squats, deads or bench press. The sickest ones have powerlifting background.

The thing is that none of bodybuilding routines focus on developing your 1 RM, because that doesn't develop all out hipertrophy, nonetheless by being stronger you will also be able to lift more weight on the hipertrophy rep-range.

So to me in order to look strong and be strong you have to cycle training, something like alternating 8 weeks of bodybuilding and 8 weeks of powerlifting, four weeks cycles also work it all depends on goals and motivation.

 

[Elementality]

Yeah cool. Thanks OneBreath but I have been doing 5x5 for a long time and I really like it a lot as far as strength goes.

And Saibot I hear what you are saying, I think I am going to start doing something like that with cycling out the workouts from power lifting to bodybuilding.

Anyon on this board have a bodybuilding/powerlifting split up routine they could share with us?

 

[timtim]

research periodization. youll do it all and get the results you want.

 

[SaiBoT]

Yeah cool. Thanks OneBreath but I have been doing 5x5 for a long time and I really like it a lot as far as strength goes.

And Saibot I hear what you are saying, I think I am going to start doing something like that with cycling out the workouts from power lifting to bodybuilding.

Anyon on this board have a bodybuilding/powerlifting split up routine they could share with us?

There's HST. Hipertrophy specific training the link it's on EF VAULT sticky.

Hypertrophy-Specific Training : : Official Home of HST

 

[lockdownd7]

Yeah cool. Thanks OneBreath but I have been doing 5x5 for a long time and I really like it a lot as far as strength goes.

And Saibot I hear what you are saying, I think I am going to start doing something like that with cycling out the workouts from power lifting to bodybuilding.

Anyon on this board have a bodybuilding/powerlifting split up routine they could share with us?

Honestly, it could be something as simple as alternating between heavy and light days. You might do an upper/lower split, with one day each devoted to moving some weight, and one day for getting some reps in.

 

[scotty too hotty]

Power lifters can't lift heavy all of the time because of joint issues, so some use the dynamic training method. This focuses on speed, low reps and minimal weight, but also mnimal rest. I do this with squats, deadlifts, and bench, but at a lot higher rep range (20). I do high reps quickly for a week or two, and then switch back to five heavy ones and some singles for a while, to keep my tendons strong. Then I'll go back to the standard 6-12 reps. I think high reps on squats give you quad size, which is good for bodybuilding, but help increase the one rep max, too. I switch up my routines and rep ranges too much I guess, even though my focus is on bodybuilding. I like to be strong as well, that's every man's desire that isn't a total loser. I will, however, go up against any other person at my gym within my weight, and smoke them on the big three!

 

[SaiBoT]

Power lifters can't lift heavy all of the time because of joint issues, so some use the dynamic training method. This focuses on speed, low reps and minimal weight, but also mnimal rest. I do this with squats, deadlifts, and bench, but at a lot higher rep range (20). I do high reps quickly for a week or two, and then switch back to five heavy ones and some singles for a while, to keep my tendons strong. Then I'll go back to the standard 6-12 reps. I think high reps on squats give you quad size, which is good for bodybuilding, but help increase the one rep max, too. I switch up my routines and rep ranges too much I guess, even though my focus is on bodybuilding. I like to be strong as well, that's every man's desire that isn't a total loser. I will, however, go up against any other person at my gym within my weight, and smoke them on the big three!

High rep squats may actually decrease your 1 rep max, because high reps may convert fast twitch type 2a fyber into slow twitch and this convertion it's permanent, so generally speaking powerlifting training doesn't go higher than 12-15 reps and working with higher reps shouldn't be sustained for long periods if your goal is max strength.

 

[bblazer]

Power lifters can't lift heavy all of the time because of joint issues, so some use the dynamic training method. This focuses on speed, low reps and minimal weight, but also mnimal rest. I do this with squats, deadlifts, and bench, but at a lot higher rep range (20). I do high reps quickly for a week or two, and then switch back to five heavy ones and some singles for a while, to keep my tendons strong. Then I'll go back to the standard 6-12 reps. I think high reps on squats give you quad size, which is good for bodybuilding, but help increase the one rep max, too. I switch up my routines and rep ranges too much I guess, even though my focus is on bodybuilding. I like to be strong as well, that's every man's desire that isn't a total loser. I will, however, go up against any other person at my gym within my weight, and smoke them on the big three!

Ah...

Er...

Um...

I go heavy at every workout and have for many years. None of the Plers or strongmen I know have "light days". Those are for panty shields.

We will do sets that are 55-60% or our 1RM or 2RM, but we use those as stepping stones to get into the 80% 1RM or 2RM range depending on what type of training regimen you are on. Specifically in the last year of logs I am looking at, I only see one time that I did not peak an exercise @ >=90% of my 2RM unless I was going for a new PR or it was a "speed day" where I would peak @ >=70% 2RM.

B-

 

[scotty too hotty]

I've seen videos of jesse marunde(r.i.p) doing squats of twenty reps with extremely heavy weight. I've also seen Tom Platz (big legs!) doing sets of higher than 20 with heavy weight. I want to be strong like these guys, so I guess I'm being a panty sheild.

 

[bblazer]

Power lifters can't lift heavy all of the time because of joint issues, so some use the dynamic training method. This focuses on speed, low reps and minimal weight, but also mnimal rest.

I've seen videos of jesse marunde(r.i.p) doing squats of twenty reps with extremely heavy weight. I've also seen Tom Platz (big legs!) doing sets of higher than 20 with heavy weight. I want to be strong like these guys, so I guess I'm being a panty sheild.

Maybe its because of all the times I dropped the bar on my head, but I can't seem to get these two statements to conform.

B-

 

[b fold the truth]

I've seen videos of jesse marunde(r.i.p) doing squats of twenty reps with extremely heavy weight. I've also seen Tom Platz (big legs!) doing sets of higher than 20 with heavy weight. I want to be strong like these guys, so I guess I'm being a panty sheild.

I wouldn't say Jesse had big legs. His heavy squats were lacking as well. Last time we competed against each other there was a squat event and I think he either got 0 or 1 rep and I did 8. Lower the weight a lot so it is high reps and he would smoke me though (and our leg size is about the same).

As for training for strength and being big...I don't know a single athlete at the World's Strongest Man who would be considered "small". I was 295 lbs this week and I'd venture that I'm bigger than 99% of the "bodybuilders" who post on the internet...and I don't train for "size".

 

[scotty too hotty]

B truth: I think it's awesome what you do, strongman is the only sport I'll even watch on t.v. anymore. I am no where near as disciplined as you guys, I'm not tough enough to stand outside in the cold lifting river rocks and throwing kegs over my head! I can't wait to see you and Jesse go at it in heaven, it's a shame I missed it on earth. To Bblazer: I'm sorry, my original post wasn't even related to the original question. From what I've seen and researched, most bodybuilders do bench, squat, and deadlift. In my opinion, many bodybuilders are "strong", and it's not all just for looks. Big Ron benches 495 for reps easily, at a weight of around three hundred. That's not as strong as powerlifters, pound for pound, though. I just don't really consider being "strong" as a one rep max. My friend benches 315 for thirty reps, and in my mind, he is one strong mf. I was trying to say originally that powerlifters don't train doing one rep maxes all the time, and they use different training techniques than bodybuilders. I know they'd be injured in no time just doing one and two reps, and that's what some people think powerlifters do. Even if you're strictly a powerlifter, which I'm def. not, you still up your reps to some degree, to five or six or whatever at some point. This does train different muscle fibers, prevents injury, and there are other reasons, whatever they might be. Every person has different amounts of fast and slow twitch muscle fibers, so I believe that different training styles benefit people individually.

 

[b fold the truth]

B truth: I think it's awesome what you do, strongman is the only sport I'll even watch on t.v. anymore. I am no where near as disciplined as you guys, I'm not tough enough to stand outside in the cold lifting river rocks and throwing kegs over my head! I can't wait to see you and Jesse go at it in heaven, it's a shame I missed it on earth.

Jesse was on another level than me...I'm about 2 levels below...maybe 3. I just had a better heavy squat than he did, and that was about it!

Outside in the cold? It was 100F here yesterday in the Sun. Dropped into the 40's at night though

 

[Unit 2005]

Most bodybuilders are not as strong as they look. There are very strong bodybuilders, but compared to powerlifters they are nothing. I train in a gym where there are a few pros and i dont see them doing squats(they do fron squats), deadlifts and rarely flat benches (incline & dumbell mostly)....and to be honest on alot of exercises they dont use much weight at all, but are massive!

Im a big fan of squats, deads and bench pressess and think that they definately should be the cornerstone of a routine, expecially if you are a natural trainer. They are however strength exercises and that is what they are best used for, getting your strength up. Incline bench presses and flat dumbell bench presses work my chest alot better than bench pressess. In terms of lat and back development the barbell row is a better option than the deadlift, although the deadlift is an excellent whole body exercise. Squats are king of the leg exercises in my opinion and should ALWAYS be in a bodybuilders routine.