Bodybuilding Training
Note: This page is still under construction.
Why to be a Bodybuilder
In my opinion Bodybuilding is the ideal form of strength training for the average Human. I think it is the safest and most beneficial form of strength training. Powerlifting and Strongman training push the limits of Human strength and therefore are more prone to injuries. Olympic lifting is extremely technical and requires a great deal of athleticism. Crossfit training requires athleticism and is more prone to injury.
What is Bodybuilding?
Bodybuilding is form of strength training where the goal is to maximize skeletal muscle hypertrophy which means increasing the size of the skeletal muscles. We naturally lose muscle mass as we age and the only way to prevent this loss is strength training. People who do not use strength training are weaker, more prone to injury and age poorly.
How to be a Bodybuilder
A Macronutrient-Based Diet
Bodybuilding is 50% Diet and 50% Training. I really don’t recommend any supplements anymore except for pea protein powder for Vegans and creatine monohydrate 5g taken every day.
Strength Training
Progressive Overload
Exercise Selection
Rate of Perceived Exertion Scale
Rest Periods
Weekly Training Template
Monday: 45m Upper body strength training and 30m cardiopulmonary training
Tuesday: 45m Lower body strength training and 30m stretching
Wednesday: 45m Cardiopulmonary training and 30m stretching
Thursday: 45m Upper body strength training and 30m stretching
Friday: 45m Lower body strength training and 30m cardiopulmonary training
Saturday: Off day
Sunday: Off day
Cardiopulmonary Training
Walking, running, sprinting, battle ropes, sled drags and pushes.
Stretching
Stretches should be done for five minutes.
Bulking, Cutting and Maintenance Phases
Cutting Phases
Maintenance Phases
Bulking Phases
Bodybuilding Goals
These goals only apply to males. I don’t know anything about women.
Year One: Gain 20 to 30 pounds of muscle naturally
Year Two: Gain 8 to 15 pounds of muscle naturally
Year Three: Gain 3 to 5 pounds of muscle naturally