How to Train for Bodybuilding
Unlike powerlifting, bodybuilding training focuses on large and small muscle groups, focusing on both isolation exercises as well as compound movements. Isolation exercises target specific muscles rather than larger muscle groups, such as bicep curls, tricep extensions, hamstring curls, lateral raises, rear delt fly, and more.
Bodybuilding also uses many techniques, reps, and set ranges that are changed over weeks and months, as you progress in your workouts. In bodybuilding, you lift slightly less weight than a powerlifting workout but this does involve more overall repetitions. The rest periods for these workouts tend to be somewhat shorter, about 1–2 minutes between sets.
The training changes and the number of sets and repetitions are manipulated, particularly to encourage continued adaptations that lead to muscle growth. Increasing the amount of volume you lift is definitely required, primarily for continued growth.
Apart from training, bodybuilding also focuses on nutrition. Tailored nutrition is often partnered with training programs for aspiring bodybuilders to develop their bodies as per their individual goals and bodily requirements. Nutrition can include high protein diets, macronutrients, supplementation, and adjusting calories to either gain muscle or lose body fat.
Pros and Cons
Pros:
- Bodybuilding is an excellent way to gain muscle as its structure and variety of movements included in its programs, help in endurance and developing muscles.
- A combination of compound and isolation workouts ensure training of small and large body parts focusing on symmetry, in turn reducing the risk of muscular imbalances.
- Compound and isolation bodybuilding exercises are also functional movements that greatly improve day-to-day activities and performance.
Cons:
- Bodybuilding can be dangerous for your mental and physical health if you become obsessive over your appearance.
- This culture is also well known for leading to body image and eating disorders.
If you find yourself getting into the negative mental and physical zone, then don’t feel ashamed to seek help from a qualified therapist, so that you can save yourself from an unhealthy relationship with food or exercise.
Which One is the Best for You?
If you are trying to choose between powerlifting and bodybuilding, it’s first important to understand that these training styles are very different and hence it depends on what exactly your fitness goal is. If your primary goal is to gain strength in the three compound lifts, then powerlifting may be ideal, especially if you plan on competing. On the other hand if you’re planning on building muscle size and symmetry, then bodybuilding will probably work the best.
A simplified version of bodybuilding that focuses on both strength increases and muscular growth, with different cycles of programming throughout the year is a good choice to make. Unless you plan on competing in bodybuilding competitions, you can take a more relaxed approach, without any pressure, to your training than (unlike competitors). Remember, anything above limits, both mentally and physically especially when it comes to incorporating unrealistic fat loss and nutritional strategies, can not just be unhealthy, but also damaging to yourself in the long-run.
With powerlifting and bodybuilding, it’s strongly recommended to seek the guidance of a professional trainer or a specialist in the particular training style you are interested in. The trainer can help you gain a solid understanding of how to perform the movements involved in your program. Also, don’t forget that lifting very heavy and/or very frequently can lead to overtraining, injuries, strains, joint issues, and an increased risk of major long-term injuries.
Summary
Powerlifting and bodybuilding are both sports that rely on resistance training using barbells, dumbbells, and other resistance training equipment.
While the sports may seem to be similar, the competitive performance goals are quite different. Each sport also offers many health benefits, but there are also downsides that need to be given equal importance.
However, if you incorporate powerlifting or bodybuilding training into an overall balanced fitness routine, you can significantly improve your strength and overall fitness. Powerlifting and bodybuilding are two different extremes of training styles and unless you plan on competing, a balance between the two with cycles of strength and hypertrophy training throughout the year will most likely be best.
If you’re new to resistance training, then jumping onto either or the two types of training is not recommended. It is essential to gain more experience and understanding of resistance training and make sure to speak to a doctor and seek guidance from a personal trainer before starting any strict workout routine.
