Want to look like a Bodybuilder? Train like a Bodybuilder.

[tommydervan]

Quotes from Dave Draper:


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Consistency:







Nutrition:





Time Under the Iron:







Mass First:










Want to uncover where these came from? l]

AMAZING quotes. Thank you

[DGetsCut]

AMAZING quotes. Thank you

I like them too, nice. After these come cut, definition, and specific muscle-concentration, right?

[RugbyTank]

hey a new sticky

[Uberknee]

Toasting in epic bread:



Repped.

[DJAuto]

I agree. Isolation movements should be part of a bodybuilder's routine from day one.

[jorgeee7]

great info

[zingalon]

Great information with nice tips.

[DJ_Forty5]

That video with Kai is great....you see so many guys in the gym working out their ego instead of their muscles.

[BloodType3R]

Good stuff, Vox.
I appreciate the information that you share, as it seems to always be a good read.

[NoFitnessNoLife]

Amazing stuff. Thanks for posting!

[Tyciol]

the "core" of any good routine should be built around the basic compound exercises: Squats, Deads, Bench press, Overhead press, Barbell rows, etc.

Does etc include pulldowns/chins?

[lcascio09]

Great post...straight to the point about what it takes to put on quality muscle and utilize all the tools available to us. It's not some magic formula. What has worked in the past will still work, and taking advantage of different training styles and equipment that have evolved over time is certainly a great add-on to the tried and true methods of bodybuilding.

[VoxExMachina]

Does etc include pulldowns/chins?

In my book, yes.

[sickcvnt]

Sick write-up... Inb4 sticky

[JakeSeig]

Great post!

[angiebikini]

Thank you for posting! Even if I am a bikini girl love to train like a bodybuilder to gain mass

[kanis999]

Sick write-up... Inb4 sticky

It already is a sticky, you were too late lol.

[sharpieblet]

i THOUGHT i noticed a sticky that looked like one i hadn't read! LOVE IT. i think i'll start referencing new lifters to this one...lots of guys (i was one of them when i joined) in their teens or barely 20 years old doing BBer splits when they don't even have a solid base of muscle...

[FloridaGator]

Great to read this and understand the differences. I have always been into fitness but until about 3 years ago I never lifted weights. When I started lifting I was lucky enough to start with a strength training mentality. Though I have seen definite changes in my body, no matter how hard I trained I remained with the same shape and definition. I could make strength gains easily ... but really gaining mass plateaued quickly.

Though I am really mostly interested in being healthy, I do want to sculpt the body a bit. I also think that maybe training like a bodybuilder can also help me achieve some strength gains in the future. I think I am going to move over to a split program for 6-9 months and then back to a strength training routine again. Any recommendations?

[Robertozz]

A great read, thank you for the post!

[emmamarita]

Very nice, tanks man

[CookAndrewB]

Any recommendations?

I think it would be great to have a list of BB templates to use, once a person gets past the point of learning the ropes. I think there is a real void between beginner programs and the next steps. It could be that there are just so many beginners on here that I never notice the intermediate training talk? No idea, but I truthfully never see much about it. I know what progression I would suggest from a strength and performance standpoint, but bodybuilding is a little out of my realm these days so I'll leave it to the experts to discuss.

[VoxExMachina]

I think it would be great to have a list of BB templates to use, once a person gets past the point of learning the ropes. I think there is a real void between beginner programs and the next steps. It could be that there are just so many beginners on here that I never notice the intermediate training talk? No idea, but I truthfully never see much about it. I know what progression I would suggest from a strength and performance standpoint, but bodybuilding is a little out of my realm these days so I'll leave it to the experts to discuss.

I think part of it is that if you've spent some quality time with a good beginner program, then you've probably figured a lot of the questions out for yourself. Also, since goals, schedules, recovery abilities, and individual strengths and weakness vary so widely, it becomes tougher to create a template that will fit everyone.

That said, there are a few "next" type programs out there.

[CookAndrewB]

This is where you lose me. At the intermediate stage I would say your average trainee is starting to put the puzzle pieces together, they can make some logical swaps in a legit program to tailor it to their needs, but complete programming from the ground up is still probably not a great idea.

Most intermediate program "shells" start to look a choose your own adventure. It lays out a basic framework, but allows the individual to start tailoring the program to their goals. Something like a 5/3/1 would be a good example of this. WSBB templates may start to get overly complex at this level, though some are relatively easy to follow along with (like WS4SB). I really haven't had my nose in the bodybuilding world for so long that I am not truly aware what types of programs are lingering out there. I know there are some big-name trainers that make programs and post them for others to use, so I imagine there are some good programs out there. I just shudder to think that people would go from SS to a crap program they find in a BB mag with the idea that they are now ready for that leap (or maybe more importantly that the leap is a good one for anyone to take!)

[VoxExMachina]

I guess I was thinking more from a bodybuilding perspective. Once you've figured out what exercises click for you, and what type of volume you can handle and adequately recover from, to me it's more a matter of continuing to refine your program for what you need to improve and what works for you. I personally feel that you can make good gains in hypertrophy by following regular progression with any well-rounded program as long as you keep your thinking cap on. Most of the muscle-rag programs stink because they try to get to clever and base the entire workout around some gimmick, or failed premise. "Confuse your muscles by doing all your exercises using milk cartons!!"

Although, I also define an "intermediate" lifter as one who's past the point of easy linear progression, not someone who ran 2 months of Starting Strength, so perhaps our definitions differ?

As for intermediate/advanced bodybuilding templates, one program I hear tossed around a lot is Layne Norton's PHAT template which works both upper and lower body 2x a week, once for "Power" day and once for a "Hypertrophy" day. Stepping off of a "full body" program into an Upper / Lower 2x-a-week program directionally has always made sense to me. PHAT has a lot of volume, though, and I think any "intermediate" lifter would need to really assess whether they've adapted to that level of volume, and possibly cut out some of the program's assistance type work, at least initially.

I haven't run it personally, though, so can't comment on it too much. I also believe that exercise selection and volume should be based on one's own needs and preferences, so any template is only a "starting point" and would need to be individualized.

[AmazinJason]

As for intermediate/advanced bodybuilding templates, one program I hear tossed around a lot is Layne Norton's PHAT template which works both upper and lower body 2x a week, once for "Power" day and once for a "Hypertrophy" day. Stepping off of a "full body" program into an Upper / Lower 2x-a-week program directionally has always made sense to me. PHAT has a lot of volume, though, and I think any "intermediate" lifter would need to really assess whether they've adapted to that level of volume, and possibly cut out some of the program's assistance type work, at least initially.

I haven't run it personally, though, so can't comment on it too much. I also believe that exercise selection and volume should be based on one's own needs and preferences, so any template is only a "starting point" and would need to be individualized.

PHAT is just a template for a 5 day split. Everyone I know that runs PHAT does not do anything similar to what is outlined by Layne Norton in that link. The exercises/sets/reps that Layne listed are ones that are specifically catered towards his needs.

People that I know that have run PHAT basically just follow the outline of the certain muscles worked on each day, but the actual exercises/sets/reps are vastly different from person to person.

[VoxExMachina]

PHAT is just a template for a 5 day split. Everyone I know that runs PHAT does not do anything similar to what is outlined by Layne Norton in that link. The exercises/sets/reps that Layne listed are ones that are specifically catered towards his needs.

People that I know that have run PHAT basically just follow the outline of the certain muscles worked on each day, but the actual exercises/sets/reps are vastly different from person to person.

Did I not say that the template is only a starting point and would need to be individualized???

This is why I do not typically suggest specific programs to intermediate / advanced lifters.

[DarrenConroy]

Great thread!

[t.d]

Excellent thread. Great read!

[Coolcicada]

Loved the quotes, thanks for the information.

Keep it up.