What is the best professional bodybuilder workout? Pros are not limited to what they can do because they eat, breathe and sleep bodybuilding! Here are pro workouts that truly separate the men from the boys!
TOPIC: What Is The Best Professional Bodybuilder Workout?
The Question:
To become a professional bodybuilder you need a professional workout. No more skipping workouts, meals and sleep time. Now it's just 100% dedication into your training.
What is the best professional bodybuilder workout? Be specific.
How do pro bodybuilder's workouts differ from the average man's workout?
Bonus Question: Could this type of workout be performed on a regular basis by the average fit person? Or are these types of workouts only reserved for the pros? Why?
1st Place - qualitywah View This Author's BodySpace Here.
The best professional bodybuilder workout usually is 4-6 workout days with one day off. They employ techniques such as supersets, drop sets, forced reps etc. to "shock" their muscles into new growth. Reps usually stay in the 8-12 range but can be as low as 3 or as high as 20 to stimulate new muscle growth.
The Workout
Not Intended For The Faint Of Heart!
I personally think Arnold's routine is the best. Here is his routine. I know as you scroll down you are thinking, "He worked all these muscles groups 3 days a week?" Yes, he did. He actually did a routine called a 6-day dual split. EX: work chest and back Monday morning. Then work legs and forearms Monday afternoon.
Click Image To Enlarge. Arnold Did A Routine Called A 6-Day Dual Split.
Differences
How Do Pro Bodybuilder's Workouts Differ From The Average Man's Workout?
Arnold Schwarzenegger's "Old School" workout differs greatly than an average man's workout in that not only does it require more time but is much higher in volume.
A Tribute Fit For A King!
Here is a detailed history on the man himself-including his various careers, training, feedback, routines, and even a quiz for you!
The reason for this amount of working out is that their life is centered around lifting, eating and sleeping. Nothing else. They do not have to go to work like the average person in the business world.
The average fit person will not need the same intensity or volume as a pro, who has been training hardcore for 10-plus years. Professional workouts tend to be extremely high in volume because they have built a tolerance over the years to training.
Also, their workouts are highly specialized. For example, in Arnold's case, he worked his calves in extreme-volume to bring them up to proportion with the rest of his body.
Click Image To Enlarge. Arnold Worked His Calves In Extreme-Volume To Bring Them Up To Proportion With The Rest Of His Body.
Average fit people do not need to do highly specialized or high volume training simply due to the fact they have so much genetic potential to grow left. Pros train in such high volume because they are at their genetic potential and supplement with steroids to break past their genetic potential.
This is why I have formulated my own routine based off his own. One thing that is not in Arnold's workout is traps.
My Routine
Are you ready for this high-intensity workout?
"/" means to superset
Resting Times should be kept to 45-60 seconds.
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Bonus Question
Could This Type Of Workout Be Performed On A Regular Basis By The Average Fit Person? Or Are These Types Of Workouts Only Reserved For The Pros? Why?
Arnold's 6-day dual split could not be performed by an average fit person because it is impractical due to the time requirements and extreme volume.
The workout that I have created is possible to be performed by an average fit person. It is most likely higher than normal volume for the trainee but this is a great workout to use for 4-6 weeks to "shock" their muscles into knew growth and surge out of a plateau.
Beginners should not attempt this workout because it is too much volume and isolation for them. It could possibly lead to overtraining, thus halting their growth. Beginners should stick to the core lifts to develop a tolerance and good base.
Hope this helps. Good luck.
Quality Wah
2nd Place - ericmeister3000 View This Author's BodySpace Here.
To become a professional bodybuilder you need a professional workout. No more skipping workouts, meals and sleep time. Now it's just 100% dedication into your training.
Being a professional bodybuilder is a complete different beast than regular training. Professional bodybuilders' lives revolve around workouts, eating and sleep, and one missed meal can throw off their whole schedule. Being a professional bodybuilder requires good genetics, good habits and of course, lots of dedication.
Workout
What Is The Best Professional Bodybuilder Workout? Be Specific.
A professional bodybuilder's workout should contain a few different components.
Working all body parts.
Compound moves as well as isolation moves.
Use slow controlled reps with a weight that challenges you while still being able to finish all reps on your own.
To efficiently hit all body parts, we are going to use a 4 day split:
Bodybuilding.com, in partnership with MuscleTech® and other writers and contributors is now bringing to you a new weekly video tips feature starring IFBB pro bodybuilders, nutrition experts, doctors, trainers and other familiar faces - all bringing you short, quick, concise tips that you can put to use immediately!
Differences
How Do Pro Bodybuilder's Workouts Differ From The Average Man's Workout?
Pro bodybuilder's workouts differ from average mens' workouts in many ways. One of the most obvious differences is the much greater volume of pro bodybuilders routines.
Aside from a few professional bodybuilders like Mike Mentzer who use low volume routines, most pro bodybuilders use routines with extremely high volume. They can do this for two main reasons.
Click To Enlarge. Mike Mentzer Was One Of Just A Few Professional Bodybuilders Who Used Very Low Volume Routines.
The first reason is that professional bodybuilders have been training the majority of their life and have built up a tolerance to high volume work without getting burned out.
The second reason is that bodybuilding is their profession, and their life revolves around it. They can get as much sleep as they need, and they meticulously keep track of every meal to make sure they are getting the proper calories and macro nutrient breakdowns they need every day.
This definitely gives them an edge in recovery because their body recovers all day, while most working people's body only recovers at night when they sleep.
RELATED VIDEO GUIDE
What Is Rest-Pause Training?
This is an advanced technique that allows you to get more reps with the same weight.
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Video iPod (.6 MB)
Bonus Question
Could This Type Of Workout Be Performed On A Regular Basis By The Average Fit Person? Or Are These Types Of Workouts Only Reserved For The Pros? Why?
The workout above could be performed on a regular basis by more advanced trainees because it is a lower volume routine as far as professional bodybuilding routines go. Other than the advanced trainee, most people should stay away from this type of split and focus on getting strong and big all over, rather than performing a split without a proper base.
Get Big & Strong: The Best Of Both Worlds!
Bodybuilders can catch flack for having the muscles but not the strength. Here is a routine that will surely get you both. While it may not seem like much on paper just wait until after the first week.
3rd Place - shiutupandlift View This Author's BodySpace Here.
"To become a professional bodybuilder you need a professional workout. No more skipping workouts, meals and sleep time. Now it's just 100% dedication into your training." Now you're the best of the best, no more messing around or trying in vain to get that pro card; you're a professional. So let's get a workout done that's meant for a REAL pro.
Workout
What Is The Best Professional Bodybuilder Workout? Be Specific.
Cardio: For the offseason, three days per week for 30-45 min. in the morning before breakfast.
Before Competitions: 30-60 min 3-7 days, or more as needed
Monday:
Chest:
Incline Bench Press (most pro's discover soon that they are lacking in upper chest after prioritizing flat bench presses for so long) 1-3 sets warm-up, 20, 15, 12 Then 12, 10, 8, 8 last two sets use the rest-pause method.
Off, or lagging body part (calves, hams, rear delts, etc.)
Differences
How Do Pro Bodybuilder's Workouts Differ From The Average Man's Workout?
A pro's workouts will be much more intense and specialized. An average man is not going to need to utilize many "shock" techniques such as forced reps or rest-pause nor will he need as much volume as most pro's do.
Pro's also have specialized routines: one might hit his biceps twice in one cycle because they are lacking, while another might only do maintenance training for arms to bring them up to par with the rest of his body.
Click To Enlarge. Pro's Have Very Specialized Routines.
Bonus Question
Could This Type Of Workout Be Performed On A Regular Basis By The Average Fit Person? Or Are These Types Of Workouts Only Reserved For The Pros? Why?
These workouts should only be performed regularly by professionals. An average person might try this routine FOR A SHORT TIME for a shock, but he could soon find himself overtrained if he keeps to these types of workouts.
Professionals are simply that because they have the time, genetics, work ethic, supplements and means to be able to perform these types of extreme workouts, day in and day out.
Click To Enlarge. These Workouts Should Only Be Performed Regularly By Professionals.
Many professionals are able to recover quickly because of the quality food and supplements they ingest. This type of workout would surely prove to be too much for the average fit person. That is why they are called "professionals."
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