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Do You Need to Train like a Bodybuilder to Look like One?

Do You Need to Train like a Bodybuilder to Look like One?

I remember back when I was getting my certificate to be a professional fitness coach. Just for fun we had to pick one exercise from a popular fitness magazine and implement it in our training. My friend and I picked an exercise for the biceps, where we had to do over 20 sets with a total of 200 repetitions. An inhumane high intensity. This exercise was recommended from a popular bodybuilder to get the best muscle growth for the biceps. We spent over 30 minutes doing that exhausting exercise. Our biceps were burning. I could barely move my arms for a week.

    Monkey see, monkey do

    If you’re ever planning to climb up Mount Everest, you would need to have a coach. In the months prior to your climb, you would scan the Internet for competent trainers. In a coach you would look out for:

    1. Ability to communicate and coach
    2. Matchability (Gut feeling)
    3. Prior experience (Preferably of climbing Mt. Everest)

    We as humans like to get information from people that are walking the walk and leading by example. The origins of the ‘Train like a bodybuilder to look like one’ -myth are easy to find. As a beginner you go into a gym and instinctively ask the biggest person in there, how he’s able to build muscle. This is a big mistake.

    The biggest person will give you, most likely, an unfortunate and only partially honest answer. The meathead will tell you his exact workout schedule. But the big elephants in the room will not be addressed: Experience, Knowledge Gap and most likely: Steroids.

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    Imagine you’re finding the ideal coach for your Mt. Everest climbing adventure. Yet the coach seemingly needs an extreme short recovery time and gets great results, with workouts containing an inhumane high intensity. You as a hobby climber might try to follow his advice, but the chances are high that the ridiculously high intensity schedule will catapult you into the hospital.

    The Mt. Everest coach didn’t exactly lie to you, yet your baselines are simply on completely different levels.

    Building your fundamentals

    If you want to be the best tennis player in this world, would you immediately start training like Roger Federer or Rafael Nadal? No, you would focus the first few years on building up your fundamentals. This is the same thing that you have to do in the gym. Somehow people believe that the gym is the big exception from all the other physical activities. Yet you will need to have a foundation where you can build upon. Focus the first year on building up this foundation to be injury free. The results will be better and longer lasting.

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      Most people start lifting weights while completely neglecting the stability factor of your body, which is crucial in injury prevention. Your body needs to adapt to the stimulus that you put himself through. While the muscles are able to adapt fast, your bones and ligaments usually need way longer. Because the bones and ligaments are less supplied with blood, and therefore with oxygen and nutrients.

      How to train instead?

      I fell prey to the do-or-die mindset before. As a natural athlete, I followed a 5-day split training once. I trained every muscle group hard, but only one time per week. It was frustrating. I didn’t see the muscularity in the mirror that I did expect. Not only that, I also started experiencing wrist and shoulder injuries. I felt betrayed from the advice of the fitness models on Instagram. If you want to structure your training productively, there are three things that you need to consider:

      1. Build a great foundation

      At this very moment I’m not suffering from any injury. I’m reasonably flexible, my strength is on point and I’m able to run 10 kilometers without feeling the need to amputate my lower limbs. I took my time to build a great foundation, and so should you.

      Implement a low-intensity endurance training in your workout schedule, on separate days from your strength workouts. Stretch after your full-body after your workouts or sign up for yoga classes.

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      2. Train with full body routines

      On my strength training routine, I’m either following a full-body workout or a basic upper and lower body-split. This way I’m maximizing my muscle protein synthesis and therefore my muscle gain.

      Bodybuilders have been training with full body routines for ages. It was not until steroids came into the scene, that split training truly became a thing. Steroids decrease your recovery time, increase your training intensity and your muscle protein synthesis.

      3. Increase the level of difficulty gradually

      Don’t fully exert yourself in the first year of your training. Your bones and ligaments need to adapt. From a scale on 1-10, your RPE (rate of perceived exertion) should never go to 9/10 during a workout set. When you stop the set, you should be able to always do 1-2 repetitions extra. If you fully exert yourself, you’re risking injuries.

      Take home message

      If you’re a bodybuilder and got angry at me for writing that article, note this: the saying ‘Train like a bodybuilder to look like one’ is correct, in some way. Bodybuilders are not stupid, if it wouldn’t work they wouldn’t do it.

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      Hard work and training. There’s no secret formula. I lift heavy, work hard and aim to be the best. – Ronnie Coleman, former world class bodybuilder

      As a beginner though, you have a vastly different baseline than a bodybuilder. You will naturally lack experience, knowledge of the training and your own body – and will not consume steroids. You also most likely have different goals: a bodybuilder wants to be in world-class shape on stage, while you might be training to get in decent shape for your beach holidays.

      I don’t eat for taste, I eat for funciton. – Jay Cutler

      Stop spending 3 hours in the gym every day and don’t do 20 sets for your biceps if you don’t want to be a competitive athlete. Focus on building your fundamentals, structure your workout and train with a reasonable intensity.

      More by this author

      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

      Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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      Last Updated on July 5, 2019

      5 Reasons Why You Should Always Be Yourself

      5 Reasons Why You Should Always Be Yourself

      When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

      “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

      You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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      Why should you always be yourself?

      Because you will:

      1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
      2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
      3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
      4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
      5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

      No matter what you experience in life, the only person that will always remain constant is you.

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      Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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