Okay, I've seen way to many threads lately with people who still aren't even at 315/225/405(Squat/Bench/Deadlift) but are somewhat close wanting to jump onto a bodybuilding split. This is ridiculous for some reason they want to jump onto a BB split and say they just want size. Have you ever seen a guy with a 500 squat and 405 bench that looks small? What about a 405 Squat and 315 bench? I'm going to attempt to try to make this simple and pretty easy to understand.
1) When you are a beginner Strength Training produces faster size results than Bodybuilding
I really don't see why all of you have such a hard on to train standard bodybuilding splits(I.e. Chest/Tris, Back/Bis, etc.). When you are a beginner your results will come much faster(in the long run) by training the movement and getting your CNS firing appropriately to perform movement.Lets use a little bit of common sense here, are you going to get bigger by Bench 150 3x12 and really feeling the pump or 225+ for 3x5. Obviously the 225+ the intensity is also higher also the volume is lower, making it so you are not completely shot and able to train your bench or other presses later on in the week.
2)The Pump is useless.
Yes, it is just like coming(thanks a lot Arnold) but, you should never seek out the pump as a goal. When you enter the gym you should have 1 goal in mind, that is to lift more weight in a shorter time span than you did last time. This does not mean you will always have to add weight to the bar. Indeed, there will be days when you simply can not add weight to the bar. In this case you should do more volume than you did yesterday
If you wanted to get better at anything what would you do? You would practice that thing often. It amazes me how many people want to get a bigger bench or other lift yet, they do it once or twice a week. If you want to get better at a lift practice it more.
4) Over-training is bull
It doesn't exist. Under recovery exists. Under recovery happens by not eating enough and not stretching post workout. I have been squatting upwards of 90% of my max twice a day, every day for the past month. Guess what happened? Did I over train? No, my squat has shot up well over 50 pounds.
What if I just want to look strong and, not be strong?
It's much easier to look strong when you are strong
But, strength trainees are all fat.
No, super heavyweights are fat because, they gave up on aesthetics a long time ago and now just want to lift the most weight. Atheletes who in the 220 and under categories and who are in the correct category all look great.
But, I never get sore from strength workouts.
DOMS(Delayed onset muscle soreness) isn't indicative of a good workout. A good workout isn't measured by how sore you are or how hard it was. A good workout is measured by does it elicit the appropriate response to get what you want out of your body. Crossfit workouts are hard, yet they produce nothing but, mediocre athletes and injuries.
How long should I rest between sets?
As long as it takes you to be sure you can get the next one. There have been days I've rested ten minutes and the sets were still grinders. The most important thing is to still move more weight than before.
But, all the pros only work a muscle once a week
All the pros are also on cell tech. The majority of natural trainees need to work a muscle at least twice a week as protein synthesis only last 48-72 hours post workout. Also, because of the cell tech they do not have to worry about muscle loss.
OMG I can't see my abs anymore.
Congrats, you don't weigh 130 pounds anymore. Fat accumulation happens when you try to gain muscle. Fat is a lot easier to lose than muscle is to gain.
But, my back hurts when I squat or deadlift.
In this case you have five options
1)Fix your technique
3)If your technique is perfect(It isn't), man up.
4)Be a wimp
5)If you are actually injured, go see a doctor to get what's wrong with you fixed. If it's the best it can get, look into front squats and sumo deadlifts.
Youtube "So you think you can squat" or "Squat RX"
I already have a 225 bench and 315 squat, but my deadlift is only at 350. Can I move on.
No, you're squatting high.
I can't gain weight.
I already eat a lot.
No, you don't.
My program reccomendations:
Babylover's Starting Strength until you reach your 315/225/405
After this do the Texas Method or 5/3/1 until you reach 405/315/500
Here is where you should start customizing to see what works for your body. I'd would try out programs such as 5/3/1(Any variation), PHAT, Hepburn Singles, and the Juggernaut Method to see what works best for your body.
Here is a video of me Pause Squatting 405 to lend some credibility(This is after a long singles workout BTW)
And me while I'm fat as Fuuuuuuuuuuuuuuuu. In about two months of cutting down I'll be aesthetic as Fuark.
Cliffs-If you're too lazy to read it you are missing out.