Thursday, December 4, 2008

Bodybuilding to Get Bigger?

I read a question today about finding a "good, dumbbell, bodybuilding" routine. Here you go: (Of course the answer doesn't actually include a dumbbell routine. That would be way too easy!)

If you are asking questions like this, then I can all but guarantee you're not prepared for a "bodybuilding" routine. In an attempt to oversimplify and ignore a lot of things for the sake of not losing you here, bodybuilding=focus on isolation=limited amount of weight one can use in a single-joint exercise=less stress placed on the body=weaklings in every gym across America. 

The reason bodybuilders can get as big as they are is because of their "supplement use" and the fact that almost all of them built a foundation for strength using your traditional, compound movements. With the second reason, because they got really strong in an overall sense, they were then able to use more weight when they went to using isolation-type exercises. 

For example, every idiot in the gym wants huge biceps, so they do a gazillion sets of curls. But they're weak to start with and can't curl a lot of weight. Since the weight they can curl is so limited, not nearly enough stress is placed on their biceps to induce the type of growth they're after. But, if they stop doing all their curls, and head on over to the chin up bar, those chin-ups will place a lot more stress on their biceps than curls ever could. And if they get to the point where they can knock out 15 dead-hangers, well, I guarantee they're biceps will be noticeably bigger. 

So, to sum it up, don't look for bodybuilding routines when you're not ready for them. The point is, if you want to get bigger (which I assume is the goal since you mentioned bodybuilders), lift for performance (strength). I guarantee that if you put 100 lbs. on your squat or add 10 chin-ups to your rep max, your muscles will be bigger. If people just worried about improving their strength every workout, instead of how sore they can make X muscle, there would be a lot more jacked dudes walking around. But they don't, and me and you do, so we'll just continue to be one of the few, the proud, the jacked!

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