Now that tends to be the question. Most people divide themselves into the bodybuilding category or the powerlifter category. In fact, most tend to classify themselves only as one over the other, and it tends to be a tag-o-war of who’s better and what not in the weight training community. This doesn’t really bother the average joe, but the average joe still would like to know if strength training trumps regular weight lifting and which one they should choose.
In fact many people would love to include some type of strength program into your routine but love the weight lifting lifestyle that focuses more on the bodybuilding routines where you lift a weight for a relatively high number and call it a day. In fact, most would love to incorporate the both, without having to switch back and forth, between programs every couple of months.
Maybe you have thought about this, or maybe not but I found this to be a very simple but effective way of incorporating strength training protocols basically, into my regular bodybuilding routine.
Continue reading if you are interested in finding out this very easy concept!
Conventional bodybuilding workouts, focus on rep ranges of 8-12. Even that tends to be debatable, where others keep focus on the 10-12 rep range. Ill-regardless of whether the number starts at 8 or at 10, the point is that there is a particular range nevertheless, where hypertrophic development through fluid increase in the muscle cells occurs. This is the quickest way to build muscle over a short period of time, compared to strength training programs.
I have previously spoken of the type of hypertrophy that occurs through bodybuilding routines and strength training routines. You can find that article here (this article focuses on strength training), but as as a quick run through, bodybuilding routines yet again are the quickest way to build muscles as it’s an increase in the fluid volume of the muscle cells called sacroplasmic hypertrophy because of the sacroplasmic fluid that’s involved in the volume increase. As for strength training, it focuses on the muscle fibers themselves, causing myofibrillar hypertrophy which takes much longer to yield any size increase, as opposed to bodybuilding routines.
Strength training incorporates rep ranges 1-5, most if they are incorporating it into a bodybuilding routine will use the 3-5 rep range as 1 rep max, is generally a powerlifter type of training. If you’ve seen any powerlifting competition, it’s basically picking the weight up for 1 rep, in correct form, to get any points. For bodybuilders, it just makes much more sense to focus on the 3-5 rep range, as the 1 rep max isn’t going to be used in any way.
To incorporate your strength program into your bodybuilding routine, all you have to do is focus on your compound exercises (barbell flat bench press, military press, squats, etc) and increase the number of sets you do for that workout. So instead of the conventional 3 sets, do 6. Start off the first set as your typical warm up set, go to your 3rd set as you would normally, and start reducing your rep range on your 4th to 6th set, to the 5-3 range. Best way to do this is to start off with weight you can do 5 reps with, and then increase to a weight you can only do 3 reps with.
At the end of the training, you would have worked out your muscle fibers and increase your sacroplasmic fluid volume in your muscle cells. Which in essence is working all the aspects of your muscles, for overall and maximum gains. This will help carry over your strength gains to other isolated workouts like db bicep curls or tricep pushdowns.
Just in case you don’t know what the compound exercises are, think of compound exercises as those that incorporate a lot of other muscle groups, while performing the exercise. So obviously, they are opposite to your isolated exercises. Once you are using more than one muscle to do the exercise, it’s a compound exercise and it’s easy to use in your strength training routine, that can also slip into your regular bodybuilding routine.
There is no reason why you cannot strength train while building an aesthetically pleasing body.Read More »