Fortunately, I'll be back in a few short weeks, and the training will continue how it was before hand. But for the next few weeks, I wanted to show my followers how to make a "bodybuilding" style workout, which is what we happening to be working on.
So let's get started...
The Warm Up: This should be done very similarly to how we've done warm ups for our more detailed and linear powerlifting training. A large emphasis should be placed on tissue quality and mobility. So for a lower body day, we should be working on hip/ankle mobility. Exercises for this should be something similar to a sumo-stance goblet squats or overhead squats with a pause in the hole. The one major difference will be that instead of some kind of neural activation, like broad jumps, or throws, we will be doing 'pre-pump' work. This may be something like kayak rows for the lats (as popularized by John Meadows), or machine leg curls for a lower body knee-dominant exercise.
Like we've done before, usually a circuit 2x through the 2-3 exercises of choice will be sufficient for warming up the joints, mobilizing the tissue, and preparing the central nervous system for heavier weights and high volumes of work. Reps between 6-15 work best, depending on the exercise, and time needed for each rep (larger ranges of motion will require less time, and therefore lower reps).
Main Work: When we bodybuild, we do it like the best, and the best generally ascribe to the idea of a split routine. We will do the same. I've found that an upper/lower/accessory split works best for this kind of training. Where upper body will include all of the major body parts, and include push and pull movements. Lower should balance quadriceps dominant movements as well as hamstring dominant movements. Again, this is bodybuilding so we are going to want to keep the reps high enough to create a stimuli from which to grow. Big movements, which should make up the bulk of the training should be done in the 6-15 rep ranges (only going higher for a burnout set or two at the end), and because these movements require a bigger range of motion taking more time. Smaller movements which we are saving for after we've done the compound exercises can go a little higher. The smaller or more isolated the movement, the higher the rep range can get. Calf raises for this reason should be 15-30 reps, including a big stretch and contraction for 1 sec. at each end, similar rep ranges could be used for ab training, shoulders, and arm movements. One big consideration should be glute training. Make sure to do hip thrusts, glute bridges, and glute medius work in the form of band exercises; this is one area that can never be overlooked. The accessory day can serve to work on any body part that you may have missed in the previous two days. This is the time to look at yourself in the mirror and figure out what needs extra work.
Cool Down: Here is one time where I am a big advocate of stretching. Stretching the worked muscles after a workout when hypertrophy, or growth, is the only thing in mind, can be extremely helpful. Stretching the worked area improves growth potential by expanding the muscle at the cellular level. The cool down should also serve to bring down the body temperature and heart rate. Because of the metabolic demands of high volume, bodybuilding style training, lactate levels are elevated in the blood, which can cause recovery problems later. Be sure to incorporate a cool down that is of sufficient time for the body to recycle blood lactate, and expedite recovery. 5-10 of light activity is usually sufficient.
This is in no way an all-inclusive look at bodybuilding training, just what I can rattle off in my head as I write. As always, feel free to reach out to me with any questions, comments, or concerns.
John Matulevich
MuscleEmporium@gmail.com
