In addition to following a muscle-building diet, a bodybuilder uses specific weightlifting techniques designed to isolate muscle groups and maximize hypertrophy, the building of muscle mass. Some bodybuilders also try to be as lean, or "cut," as possible for maximum muscle definition.
Volume of Exercise
To start, stick to full body workouts two to three days a week, according to the National Strength and Conditioning Association, or NSCA. Complete one or two exercises for each muscle group, performing at least three sets of 12 repetitions for each exercise. As you become more advanced, increase to at least three exercises for each muscle group for continued muscle growth. You can do this without over-training by using a split routine. A split routine works different muscle groups on different days. The split routine also allows you to increase the amount of days per week that you lift weights. As you advance, increase your workout frequency to four to six days per week.
Split Routines
When increasing from three days to four, devote two days upper body exercises and two days to lower body work. Space your workouts evenly throughout the week. For example, do upper body on Monday and Thursday, and lower body on Tuesday and Friday. The more you increase the frequency, the more you want to isolate different muscle groups on separate days. A six-day routine might include chest and back on Sunday and Thursday, lower body on Monday and Friday, and shoulders and arms on Tuesday and Saturday.
Intensity
High-intensity workouts characterize a bodybuilding weightlifting workout. To keep the intensity high, use only short rest intervals. For hypertrophy, the NSCA recommends using a moderate weight and a rest interval of no longer than 30 seconds. That will make the workout feel much more intense because your body never fully recovers between sets. You may need to lower the amount of weight from set to set or perform a drop set. A drop set involves performing a set of eight to 12 repetitions to failure and then immediately perform another set to failure with a much lighter weight.
Other Strategies
Bodybuilders use other strategies like super sets and compound sets. A super set is made up of two exercises, one immediately after the other, that use opposing muscle groups. For an arm super set, perform a set of 12 biceps curls immediately followed by 12 triceps extensions. Similar to super sets, compound sets use two exercises for the same muscle group. You might perform a set of 12 chest presses immediately followed by 12 chest flies.
The Bottom Line
To be a successful bodybuilder, you must spend a large amount time in the weight room, performing multiple sets of multiple exercises for every muscle group. Bodybuilding weightlifting puts a lot of stress on the musculoskeletal system. Be sure to start slowly, increase gradually and be patient. It may take more than a year of consistent training before you can lift weights five or six days a week without over-training.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle, eds.; 2008
- "Strength Training"; Lee E. Brown, ed.; 2006
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