Training for Bodybuilding

[pwr_machine]

As some of you are aware, most of my experience is with powerlifting. I consider myself successful in the sport, but never became as successful as I had wanted to be. Unfortunately, my body doesn't respond well to the stress of heavy lifting anymore. I struggle with degenerative back disease. Initially, I thought I could overcome the problem but reality tells me that I can no longer endure the pain and stiffness that follows squat and deadlift.

So, here I am at 29 years old and I'm ready to make a change. I've decided to pursue bodybuilding. The majority of my previous training experience (approximately 7 years) for powerlifting has been periodization-based. Now, I'm looking to discover a new way to train that will pack on some added muscle mass. I'd like to get some advice from those of you that have a little experience with the sport. How do you typically train? Set, reps, etc.? Any feedback will be helpful feedback. Thanks!

 

[JOKER47]

"Dual-Factor Hypertrophy Training" and "DC's Program" are both great for packing on muscle mass, from what I understand. (I have not tried either of them myself, though.)

They are both in the sticky "Training Methods" at the top of the page.

Good luck with your new endeaver.


Joker

 

[spatts]

DFHT is my favorite. It's basically WSB for bodybuilders.

DC is also a proven program.

My vote is for one of those two.

 

[pwr_machine]

I'll spend a little time reading the sticky.

 

[Debaser]

I'm sure if I understood DFHT, I would like it a lot I have to read the article again...

To be honest if you want to put on muscle the goals wouldn't have to be very different from those you had as a powerlifter. Ironically powerlifters train for size much more efficiently than 95% of the bodybuilding population. Unless you want to do HST, plan on gaining size as you gain strength. I prefer 5 reps with most exercises, with a lower number of sets, or DC training.

 

[pwr_machine]

In my mind, I need 5+ reps per exercise. Anything in the 5 rep range is pure strength training in my book. Again, in my head, sets of 8 to 10 just feel better. I guess you'd say I feel more "pumped".

 

[louden_swain]

pwr_machine,

when starting a bodybuilding program. . . keep it simple. Using this method has worked well for me.

Remember, you have courses, exams, and a dissertation to worry about. . .so keep training as simple as possible.

 

[pwr_machine]

pwr_machine,
Remember, you have courses, exams, and a dissertation to worry about. . .so keep training as simple as possible.

I like your attitude, but training is such a big part of my life.

 

[spatts]

In my mind, I need 5+ reps per exercise. Anything in the 5 rep range is pure strength training in my book. Again, in my head, sets of 8 to 10 just feel better. I guess you'd say I feel more "pumped".

Tell that to needsize.

You may find that what's in your head and what will work are different. That said, the 5x5 move is generally followed up with higher rep accessory work. Just that one work set is low and heavier.

 

[pwr_machine]

Tell that to needsize.

You may find that what's in your head and what will work are different. That said, the 5x5 move is generally followed up with higher rep accessory work. Just that one work set is low and heavier.

I hear ya.