I hear it all the time; "I don't want to look like a bodybuilder." This typically comes from females beginning my program. Besides the lack of anabolic hormones in women and a non-bodybuilding diet, I'd have to say it's pretty much impossible for most people to look like a bodybuilder. Or, even slightly start to resemble one.
What I wanted to do in this post is give you an idea of what a bodybuilding program may look like. This is just one side of attempting to look like a bodybuilder. The diet and supplementation regimen is another story.
- They are high volume: This means a lot of sets and reps.
- They have lower frequency regarding body parts. Bodybuilders typically train one body part per day. Think "chest day."
- They train with slower tempos. This means their muscles are under tension longer. A typical tempo for bodybuilders is 2 (eccentric)-1(isometric)-2(concentric)-1(contracted). But everything from 3-1-3 to 5-1-5 tempos is used as well.
- Rest periods between sets are typically 1-2 minutes long
- A typical training day would consist of one body part, 5-7 exercises, 3-4 sets, and 8-15 reps of each done with controlled tempo's and 1-2 minutes rest in between each set.