Question: Is There A Bodybuilding Routine To Get Big and Strong at the Same Time?
Is there a bodybuilding routine that will allow me to get big and strong at the same time? I have heard that to get big muscles one has to train lighter and to get very strong one has to train much heavier. Is that true? Is there a way to train for both?
Answer: Yes, there is a way to perform your bodybuilding routine in order to train for both muscle size and strength at the same time. One can perform this by using a bodybuilding routine that uses periodization.
Periodization is a training method that changes the workout variables of sets, repetitions, rest in between sets, and exercises used in an orderly manner that will produce the best gains in muscle mass and strength.
Through the use of periodization, not only you keep your body guessing (and thus changing), but you also maximize your training efforts by priming your body for muscle growth, then taxing the body to the point that it is on the brink of overtraining, and finally cutting back on the training volume in order to allow the body to recover and grow.
Bodybuilding Workout Routine That Uses Periodization For Muscle Size and Strength
For your goals of achieving muscle size and strength at the same time, I would like you to use the first 4 weeks of the routine presented in my Bodybuilding Training Routine that Uses Periodization.
However, because that routine is designed for maximum muscle size with some strength (and what we want to achieve is maximum muscle size and maximum muscle strength as well) we need to modify the growth phase component, which are weeks 5, 6, and 7.
Our new Growth Phase will actually last 4 weeks and we will perform less workout days. The bodybuilding training routine used will look more like a powerlifting routine during this period than a bodybuilding one.
Weeks 5-8 - Growth Phase
Monday: Chest/Back
Modified Compound Superset Instructions: Rest 2 minutes after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest 2 minutes and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets.
Modified Compound Superset:
Incline Barbell Bench Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Wide Grip Pull-Up To Front 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Modified Compound Superset:
Bench Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Bent Knee-Deadlift 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Tuesday: Abs/Cardio
Abs:
Swiss Ball Crunches 3 sets of 10-20 reps (1 min rest)
Leg Raises 3 sets of 10-20 reps (1 min rest)
Bicycle Crunches 3 sets of 10-20 reps (1 min rest)
Cardio: 20 minutes
Wednesday: Cardio
Cardio: 20 minutes
Thursday: Shoulders/Arms
Modified Compound Superset:
Military Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Upright Rows 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Modified Compound Superset:
Triceps Dips 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Biceps Chin-Ups 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Friday: Legs
Modified Compound Superset:
Squats 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Lying Leg Curls 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Modified Compound Superset:
Leg Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Calf Press 5 sets x 10, 8, 6, 4, 4 reps (2 minute rest)
Saturday: Abs/Cardio
Abs:
Swiss Ball Crunches 3 sets of 10-20 reps (1 min rest)
Leg Raises 3 sets of 10-20 reps (1 min rest)
Bicycle Crunches 3 sets of 10-20 reps (1 min rest)
Sunday: Rest
Notes
Conclusion
Well, there you have it. A great bodybuilding training routine that will give you the best of both worlds. However, keep in mind that training is only part of the formula for bodybuilding success. For maximal strength gains, you also have to eat enough in order to keep your body anabolic and also make sure that you are getting enough rest at night. Please refer to my articles on Sample Weight Gain Diets and my various articles on injury prevention and rest. Finally, if you are following everything "by the book" here are some performance enhancing supplements that you may wish to consider for maximal gains.
Periodization is a training method that changes the workout variables of sets, repetitions, rest in between sets, and exercises used in an orderly manner that will produce the best gains in muscle mass and strength.
Through the use of periodization, not only you keep your body guessing (and thus changing), but you also maximize your training efforts by priming your body for muscle growth, then taxing the body to the point that it is on the brink of overtraining, and finally cutting back on the training volume in order to allow the body to recover and grow.
Bodybuilding Workout Routine That Uses Periodization For Muscle Size and Strength
For your goals of achieving muscle size and strength at the same time, I would like you to use the first 4 weeks of the routine presented in my Bodybuilding Training Routine that Uses Periodization.
However, because that routine is designed for maximum muscle size with some strength (and what we want to achieve is maximum muscle size and maximum muscle strength as well) we need to modify the growth phase component, which are weeks 5, 6, and 7.
Our new Growth Phase will actually last 4 weeks and we will perform less workout days. The bodybuilding training routine used will look more like a powerlifting routine during this period than a bodybuilding one.
Weeks 5-8 - Growth Phase
Monday: Chest/Back
Modified Compound Superset Instructions: Rest 2 minutes after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest 2 minutes and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets.
Modified Compound Superset:
Incline Barbell Bench Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Wide Grip Pull-Up To Front 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Modified Compound Superset:
Bench Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Bent Knee-Deadlift 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Tuesday: Abs/Cardio
Abs:
Swiss Ball Crunches 3 sets of 10-20 reps (1 min rest)
Leg Raises 3 sets of 10-20 reps (1 min rest)
Bicycle Crunches 3 sets of 10-20 reps (1 min rest)
Cardio: 20 minutes
Wednesday: Cardio
Cardio: 20 minutes
Thursday: Shoulders/Arms
Modified Compound Superset:
Military Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Upright Rows 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Modified Compound Superset:
Triceps Dips 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Biceps Chin-Ups 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Friday: Legs
Modified Compound Superset:
Squats 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Lying Leg Curls 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Modified Compound Superset:
Leg Press 5 sets x 10, 8, 6, 4, 2 reps (2 minute rest)
Calf Press 5 sets x 10, 8, 6, 4, 4 reps (2 minute rest)
Saturday: Abs/Cardio
Abs:
Swiss Ball Crunches 3 sets of 10-20 reps (1 min rest)
Leg Raises 3 sets of 10-20 reps (1 min rest)
Bicycle Crunches 3 sets of 10-20 reps (1 min rest)
Sunday: Rest
Notes
- If you notice, this routine is a bit odd in the sense that after Monday you have two days off. There is a good reason for this. Since Monday is a pretty hard day on the nervous system (and also the legs are being stimulated indirectly through the bent-knee-deadlifts), I decided it was best to have two days of rest. For maximum strength gains rest is of utmost importance.
- I do recommend some cardiovascular exercise on days off in order to keep good cardiovascular shape and also to remove any waste produced by the body during the weight training sessions. The cardio should be performed at a nice steady pace that keeps your heart rate anywhere from 120-150 beats per minute.
- Also, do not neglect the recommended abdominal routine. Good abdominal strength is key for maximum strength. Remember that the abs are your core.
- Regarding the issue of whether to reach muscular failure or not in all sets, the best advice that I can give you is to perform each set to the point where it would be impossible for you to perform an additional repetition on your own with good form. This philosophy has always kept me injury free and allowed me to train by myself for years without any accidents.
- It is imperative that since you are training with nearly maximal weights, you use perfect exercise execution and you have a spotter. Do not sacrifice form in order to add more weight under any circumstances.
- After finishing up the last week of the growth phase, go back to an active recovery phase for a week and re-start the loading phase with different exercises. Training in this manner will keep the body off guard and will continue to stimulate gains in muscle size.
Conclusion
Well, there you have it. A great bodybuilding training routine that will give you the best of both worlds. However, keep in mind that training is only part of the formula for bodybuilding success. For maximal strength gains, you also have to eat enough in order to keep your body anabolic and also make sure that you are getting enough rest at night. Please refer to my articles on Sample Weight Gain Diets and my various articles on injury prevention and rest. Finally, if you are following everything "by the book" here are some performance enhancing supplements that you may wish to consider for maximal gains.
