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  • Bodybuilding template question

    I just bought the bodybuilding template out of curiosity and might give it a go in the near future, It looks a lot more enjoyable than some of the other body building routines I have seen which seem to focus on ever increasing reps per set with less focus on adding weight.

    My 1 nit picky thing is regarding the lower body training. It seems like quad focused movements and hamstring/glute focused movements kind of have a day each (although with a nice amount of volume)

    I know that frequency isn't that important. But looking at bodybuilding phase 1, would swapping the secondary quadriceps exercise with the glute or 1 of the hamstring movements be ok? Meaning some kind of squat twice per week rather than all on the same day. Mostly for the sake of spreading out the work for the quads and not feeling hammered in that body part and then waiting a week to do it again which is just a personal preference of mine.

    Thanks

  • #2
    Originally posted by weakmang View Post

    My 1 nit picky thing is regarding the lower body training. It seems like quad focused movements and hamstring/glute focused movements kind of have a day each (although with a nice amount of volume)
    Yep, they do- with some obvious overlap -both direct and indirect.

    Originally posted by weakmang View Post
    I know that frequency isn't that important.
    I wouldn't say that when the total sets for a muscle or muscle group get to be high, e.g. > 10-15 or so.

    Originally posted by weakmang View Post
    But looking at bodybuilding phase 1, would swapping the secondary quadriceps exercise with the glute or 1 of the hamstring movements be ok? Meaning some kind of squat twice per week rather than all on the same day. Mostly for the sake of spreading out the work for the quads and not feeling hammered in that body part and then waiting a week to do it again which is just a personal preference of mine.
    You could do this, sure. It wouldn't be my preference, but you could.



    Barbell Medicine "With you from bench to bedside"
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    • #3
      Originally posted by Jordan Feigenbaum View Post

      Yep, they do- with some obvious overlap -both direct and indirect.



      I wouldn't say that when the total sets for a muscle or muscle group get to be high, e.g. > 10-15 or so.



      You could do this, sure. It wouldn't be my preference, but you could.


      In this case, What is the reason for your preference to squat just one day per week instead of 2, Is it just what you enjoy more, when doing this type of training? I always got the impression that it's better to hit these movements more than once.

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      • #4
        Originally posted by weakmang View Post

        In this case, What is the reason for your preference to squat just one day per week instead of 2, Is it just what you enjoy more, when doing this type of training? I always got the impression that it's better to hit these movements more than once.
        I don't know that I would place that much importance on the squat from a purely hypertrophy standpoint and I definitely don't think you need to do it twice per week to get the legs to grow, provided you're hitting the muscles of the legs with enough volume, intensity, and frequency.

        In short, there's nothing special about the squat that would make me want to do more in this setting.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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        • #5
          Originally posted by Jordan Feigenbaum View Post

          I don't know that I would place that much importance on the squat from a purely hypertrophy standpoint and I definitely don't think you need to do it twice per week to get the legs to grow, provided you're hitting the muscles of the legs with enough volume, intensity, and frequency.

          In short, there's nothing special about the squat that would make me want to do more in this setting.
          Cool thanks. I workout at home with limited equipment but can still do HBBS, split squat, band leg extn and various deadlifts so it should still be good.

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          • #6
            Take the bodybuilding template and add in a maximum effort day and a dynamic effort day and you've got one hell of a program. #murica

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            • #7
              What's interesting though is that regardless of the "squats" talked about here, basically every muscle group is more or less split up into each own day akin to classic bodybuilding style (duh!). Is this just an alternative to the "less volume at once but more frequency" philosophy of the Hypertrophy program? Or do you think that more volume at once is actually more important to maximize size than having a higher frequency to spread out the volume throughout the week?

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              • #8
                Originally posted by weakmang View Post

                Cool thanks. I workout at home with limited equipment but can still do HBBS, split squat, band leg extn and various deadlifts so it should still be good.
                Oh yea for sure! Don't forget about box step-ups, cowboy squats/lever squats, bulgarians, alternate stance squat, etc.
                Barbell Medicine "With you from bench to bedside"
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                • #9
                  Originally posted by jwls View Post
                  What's interesting though is that regardless of the "squats" talked about here, basically every muscle group is more or less split up into each own day akin to classic bodybuilding style (duh!). Is this just an alternative to the "less volume at once but more frequency" philosophy of the Hypertrophy program? Or do you think that more volume at once is actually more important to maximize size than having a higher frequency to spread out the volume throughout the week?
                  So, I think we can say that frequency probably doesn't matter that much provided the # of sets is < 10-15 for a muscle or muscle group with respect to hypertrophy. Once you get above that, increasing the frequency seems to have a beneficial effect besides just increasing the volume.

                  That said, most of the muscles/muscle groups are hit a few times per week in the template.
                  Barbell Medicine "With you from bench to bedside"
                  ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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