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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? Show off your knowledge to the world! The Winners:
2nd place - 50 in store credit. To use your credit, e-mail Justin @ justin.podzimek@bodybuilding.com for more info.
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.
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.
Chest: Back: Legs: Calves: Forearms: Abs:
Biceps: Triceps: Shoulders: Calves: Forearms: Abs:
Source: http://www.schwarzenegger-interactive.com/workout.html
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.
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+ 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.
Are you ready for this high-intensity workout?
"/" means to superset
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.
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.
A professional bodybuilder's workout should contain a few different components.
To efficiently hit all body parts, we are going to use a 4 day split:
Supersetted with
Supersetted with Giant Set:
Supersetted with Giant Set:
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 very 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.
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.
"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-your a professional. So let's get a work out done that's meant for a REAL pro.
This workout's weekly split is as follows:
Chest: Calves: Abs:
Quads:
Shoulders: Calves:
Back: Hamstrings:
Biceps/Triceps: Forearms: Calves:
Off, or lagging body part (calves, hams, rear delts, etc.)
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 very 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.
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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