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5 Steps On How To Develop A Bodybuilders Physique

The "physique of a bodybuilder" has been described as something very unique. Comments are frequently made about the mechanics of boxers, wrestlers.

5 Steps On How To Develop A Bodybuilder Physique

The "physique of a bodybuilder" has been described as something very unique. Comments are frequently made about the mechanics of boxers, wrestlers, sprinters, and all kinds of other athletes to the effect that "he looks like a bodybuilder."

Big and muscular men have been around throughout history. We see that with ancient Greek figures and Michelangelo sculptures. Yet beginning in the mid-20th century, and becoming more pronounced over time, there has been a certain sort of mixture of muscularity, form, symmetry, proportion, outline, and other visual attributes that popular society has come to know as "the physical bodybuilder" — arising from a specific type of physical training and diet program.

There's a lot of weightlifters and other power and strength athletes who build very strong, powerful muscles. But there's an esthetic connected with the physics of bodybuilding — form, symmetry, proportion, definition — which is quite distinct and recognizable.

Scientists or medical experts weren't inventing the process that produces this look. It was not developed by physiologists interested in exercise. It's built over decades through the bodybuilders' own trial-and-error efforts. If you look at old pictures from bodybuilding history you will see this transition happening. Aside from a few icons like Steve Reeves, Bill Pearl, or Reg Park in a magazine of the 1950s, most of the physiques you see just don't look like contemporary bodybuilders.

The 1920s and 1930s physical culture competitions, in which athletes of all kinds took part, became dominated by the weightlifters whose training brought about the most dramatic changes in their physiques. In comparison to weightlifting, these early bodybuilders found that designing a weight "training" system provided a much more esthetic and creative look to the body. And instead of exercising the entire body several times a week in one workout, these bodybuilders began doing split-system workouts, targeting only some parts of the body in any given training session. We did more sets and reps to shape and form individual muscles and muscle groups than was common in weightlifting and started to add additional isolation exercises.

Of course, they have discussed dietary possibilities which overtime gave them more precise control over protein, carbohydrate, and fat consumption along with caloric restriction, aerobic exercise, and supplementation from depending on red meat and whole milk to eating regimens.


Along the way, several changes have been added to the traditional bodybuilding approach to the training. Arthur Jones, who invented the Nautilus system, promoted high-resistance, low reps, few sets, and loads of strategies such as negative repetitions and forced negatives for super-intense exercises on machines. There were proponents for high-intensity training at the other end of the continuum such as performing 100 rep sets, as well as supersets and giant sets. Others besides Jones advocated reliance more on machines and we saw many variations of exercise devices that provided water resistance, compressed air, and even computer-controlled friction.

Nonetheless, if you look at the top bodybuilders of today, they 're stronger, tougher, and more developed in history than ever before, and while their training methods aren't the same there's a surprising resemblance. We almost all do system modifications that seem to tap into the basic essence of the body and its muscles to show the most dramatic results. They've figured out in what ways to practice if you want to look like a bodybuilder.

Nearly anyone who reads fitness magazines or works out in a serious gym at any time knows how a simple bodybuilding program works. Yet very few people seem to understand why it works. And gaining this simple understanding is very helpful in implementing changes in your own workouts that hold your motivation to its full without raising your training 's effectiveness.



Sets and reps are one of the most important elements of a workout program. How many reps will you be having and how many sets and how much weight will be involved. Yet again, most accomplished bodybuilders know the following is the conventional approach that has served for many champions:

  • 4 to 5 sets of 4 to 5 exercises
  • 8 to 12 sets for upper body
  • 12 to 16 for lower body
  • Approximately 75% of one-rep max resistance

Like everyone else, I knew this as the most practical solution to early training but didn't understand the underlying concepts as to why it worked so well. When I met with Dr. Fred Hatfield-Dr. Squat-and he introduced me to the tensioned concept of time. And that helped them understand a lot of issues.

You don't alter it explicitly when you exercise a muscle – unless you cause damage to the tissue of course. Training sends signals through the nervous system reminding the body that it is under physical stress, and needs to react and adapt. If you'd strain a computer it'd flame out. When you overwhelm the body — by just the right amount — the power increases.

The theory of training precision focuses on the fact that the body doesn't matter what you think you want it to do. This directly responds to the physical stimuli you make. And what bodybuilders have done over the decades is discover what the body's underlying computer code, the program that controls how it reacts to physical demand, is actually.


Time Under Tension is a measure of how much resistance a muscle contracts again and how long the resistance stays subject to it. A single standard rep of an exercise should be about 1 second for the most part. So, the muscles will be under tension for 10 seconds to do 10 reps. Although the amount of time under stress differs considerably between individuals and areas of the body it turns out the amount of exercise intensity the best produce the bodybuilding impact comes from performing around 4 to 5 sets of 4 to 5 exercises. What exactly bodybuilders themselves have learned over the decades by trial-and-error.

One thing to remember is the various ways that muscles will react to different types of workouts. Muscles are complex structures and as you "create" them, muscle fibers, mitochondrial mass, fluid content (blood and water), and glycogen storage will influence these items themselves. If weightlifters exercise with very high resistance and low reps they end up with powerful, dense, and solid muscle but not bodybuilders of the form of shape and volume from their programs. Training with relatively lightweight and loads of reps gives increased stamina to the muscles but neither great strength nor full shape and volume.

During training, bodybuilders have found the "sweet spot," the amount of time under stress, which maximizes muscle volume and form, strength and muscularity by using just enough weight for just enough sets and repetitions. It turns out that most workouts have very similar effects on the muscle involved in a body part. Some of the variants used by bodybuilders are more useful in that they make their exercises less repetitive and more exciting than in that they offer some sort of special stimulus. But that's great — a workout won't deliver results until you do it and have more opportunities to get you excited to do fun workouts the better.


However, there is another dimension of modern bodybuilding training that has helped produce the amazing "monsters" that we sometimes see in today's contests on the stage: rehabilitation. When you enter a room, and a light switch is turned on, the light goes on. You should not keep flicking on and off the switch. And sending the same message over and over doesn't do any good once you've stimulated your muscles to respond and develop. You just end up overtraining and you get bad outcomes instead of positive ones.

You can stimulate growth whatever you want, but when you practice you don't grow-you grow when you rest. Too many sets and reps were often performed by bodybuilders in the past and worked way too frequently. They never had enough chance to heal and repair their bodies. But the more rigorous the workout the longer you need to heal completely. Nowadays, with bodybuilders opting for more effective workouts, generating more gym pressure for shorter periods of time, and then giving their bodies more time to heal, contemporary athletes are stronger than ever — and almost anybody in the top five of the NPC Nationals heavyweight class could possibly have won Mr. Olympia throughout the 1970s.



Definition and muscularity are one defining feature of the bodybuilding look. This is accomplished by mixing intense, regular weight training with a very strict diet designed to retain or raise muscle mass while losing a lot of body fat with, eventually, removing water from under the skin to expose as much muscle detail as possible and definition.

A successful bodybuilding diet is one of the most attainable targets in all sports. This typically takes around 12 weeks of absolute training, and many athletes who seem to have every physical and genetic talent to be outstanding bodybuilders fail to understand their ability because the contest diet's psychological effect is just more than it can handle.


  1. Do 4 to 5 sets of 4 to 5 exercises
  2. Do split-system training.
  3. Use about 75% of your one-rep maximum resistance.
  4. Combine composite (multi-joint) movement with movements of isolation (single-joint).
  5. Rely on free growth and strength weights, cables and machines for details
  6. Do not exercise too much, or too long.
  7. Give yourself enough time to relax and recuperate between workouts.
  8. Maximize your diet nutrition and reduce the calories needed to achieve the requisite definition and muscularity.



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YourFitnessRink - Fitness and Health Matters: 5 Steps On How To Develop A Bodybuilders Physique
5 Steps On How To Develop A Bodybuilders Physique
The "physique of a bodybuilder" has been described as something very unique. Comments are frequently made about the mechanics of boxers, wrestlers.
YourFitnessRink - Fitness and Health Matters
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