Training for Bodybuilding

[pwr_machine]

Well, how come most bodybuilders will do higher reps while powerlifters stick to usually 1-3rep maxes?

How come they stop at 5reps?8?12? Why not do 50reps?

Just trying to figure out where 5, 8, or 12 originally came from ...

-sk

Oooooh! First, the powerlifters that I work with spend about 3 weeks of a 9 or 10 week training cycle at 2-3 reps prior to a competition. Thier first 6 or 7 weeks of the training cycle is generally 5 to 10 reps.

And, I picked the numbers 5, 8, and 12. I looked at phases of training that can similiarly be found in powerlifting/strength training cycles. Generally, rep ranges from 4 to 7ish are considered part of the strength phase while rep ranges from 8 to 12 are considered part of the hypertrophy phase.

My concentration is now growth so the bulk of my training will be spent on the "high" and "low" ends of the hypertrophy phase with an additional day at 5 reps which I usually place about midway in a powerlifting training cycle. Again, I wanted hypertrophy and strength training phases all mixed together in one.

 

[pwr_machine]

I don't know who came up with that, but I wish he/she hadn't. People have completely forgotten to listen to their bodies and train instinctively. So much banter about sets and reps, while completely oblivious to the objective at hand.

I picked those numbers and the explanation is found above. j/k

In my powerlifting mindset, I can't let my lifters train instinctively. If that were the case, I would have had 40+ lifters over the years, including a very special one, overtraining for every meet! Timing is everything. I want these guys and gals to peak for a meet, not expend all their energy in the weeks prior.

 

[IJ26]

Long Response

Well Ive trained in many ways and Ill break down each and my results. Now obviously each programs results varied due to my rest and diet which I feel are a huge part of my success or failure and I will include my lifestyle at the time.

1)Lift each body part twice a week once hard once active recovery and this program is broken into 4 week cycles and included olympic lifts. Results: I did this for 4 years as it was my colleges strength and conditioning program. I went to college at 5'8 167 8% benching about 270 and 4 years later I went into camp my senior year at 5'8 186 6.7% benching 320 and squatting 505. I saw good gains with this program but I think that better programs exist. Lifestyle- At this time I would go out fridays and saturdays bc I was at college. Id come in at 5 in the morning barely able to stand and Id rarely get 8 hours of sleep on the weekends. Sometimes Id even go out on a Tues or Thurs. Obviously this wasnt good for me. Over the summers I was away from all that and was all business. I never drank and always got my 8 hours plus an afternoon nap. Now its pretty easy to see I always got stronger over the summer.

2)WSB- Our new strength coach is a big proponent of WSB and even though I didnt play football anymore I figured it was something different so I figured I give it a go. I gotta tell you I saw great gains in strength and size. I have no concrete numbers for this but I for one of 1 rm days I went from Incline close grip of 255 to incline close grip 1 rm of 285 and this was w/i a 4 week time frame. Lifestyle- This was the end of my 1st semester senior year and during my 1 month winter break so I wasnt really doing all that much partying. id say maybe 1 time a week and I usually got my 8 hours. I could only imagine the results if I never went out.

3)DC- im doing this now and I love it. I am more into the bodybuilding workouts now that I dont play sports anymore. Ive seen incredible results with this program. The strectches involved have definitely made my muscles fuller and each 2 week cycle when I redo the old exercises I go up anywher from 2-4 reps. On back and hams I am going up in weight each time and getting more reps. Its great. Lifestyle- Ive only drank 1 time on the 6 weeks Ive been on this program and Ive been getting adequate rest which may explain my success.

Id recommend DC to anyone. My training partner is seeing the same gains as me and we are both natural right now.

 

[sk*]

Until you have had a biopsy of every muscle in your body and know EXACTLY what you're dealing with, why not hit it all so there's no stone unturned?

Is this possible? What doctor could I go to, to have this completed? How much would it cost?

Thanks.

-sk

 

[Debaser]

The range of all possible reps is like a continuum.

Kinda like... (assuming these are near your rep-maxes)
1-3 Neural Adaptation
4-6 Strength
8-12 Growth
12-25 Endurance
25+ Might as well do cardio

Hmmm...20-rep squats have probably transformed more physiques than any single exercise in iron game history, so there's gotta be some caveats.

 

[louden_swain]

The range of all possible reps is like a continuum.

Kinda like... (assuming these are near your rep-maxes)
1-3 Neural Adaptation
4-6 Strength
8-12 Growth
12-25 Endurance
25+ Might as well do cardio

Interesting. . .

How would you train calves and forearms??

 

[casualbb]

Hmmm...20-rep squats have probably transformed more physiques than any single exercise in iron game history, so there's gotta be some caveats.

I'm not denying that by any means:

Although with growth it's not so cut and dry, as evidenced by this board and the fact that people get big doing a variety of work.

One of the things I try to do is think beyond sets and reps to what's really going on.

Each rep will:
1) Recruit muscle fibers, cause damage and growth
2) Incur fatigue

Only 2) has some relation to how many reps are in the set. As one works closer and closer to failure, a disproportionate amount of fatigue is caused.

This is why I agree with CCJ's recommendation to just pick a total number of reps you want to do, and divide up the sets so that you're never exhausting yourself. I also think when training for growth it's important to have at least one 15 or 20 rep "burn" set, but still not to failure.

 

[pwr_machine]

I have some sound ideas of how I'll approach my training in a few weeks. I'll update everyone on my progress in a few months.

 

[Debaser]

I personally have never put too much stock into rep ranges. I believe making the bar heavier while eating enough is what causes growth. Whether you increase your 1RM bench to 400 lbs or your 5RM to 350 lbs, you're going to gain some serious size along the way.

 

[pwr_machine]

I personally have never put too much stock into rep ranges. I believe making the bar heavier while eating enough is what causes growth. Whether you increase your 1RM bench to 400 lbs or your 5RM to 350 lbs, you're going to gain some serious size along the way.

I know what you mean. Been there, done that. I'm just looking for something a little different now.