Building big muscle isn’t just about size. In fact, training like a bodybuilder can help you make the dream athletic body you’ve always wanted. Read on to find out how!

Bodybuilders change their workout programs from moderate and heavy workout routines every few weeks or even months.

But it all just depends on when they feel like changing it. The science behind this is to hit different target areas with varying volumes and resistances to develop larger and stronger muscles. The truth is that athletic bodies are built from similar routines.

But, people often debate how each type of body is developed. What follows are the three body types that most people seek to develop from their training routines. As you will see, bodybuilders and athletes are pretty similar. That’s the reason both benefit from each other’s training style.

This Is A Bodybuilder

A bodybuilder has larger muscle capacity that is well defined to perfectly showcase each muscle group. They may lack muscle endurance as their body has been trained to undergo bouts of weight training with lower reps. Lifting only heavy weights does not increase endurance very much. Moderate to heavy resistance with little cardio is the primary training style.

This Is An Average Athlete

A male athlete has a slimmer body and less definition than a bodybuilder usually does. But, an athlete has an increased amount of muscle strength and endurance. They don’t necessarily have the strength to move large amounts during one rep, but they can do longer training activities and have the body most women desire. They tend to do moderate to heavy resistance with cardio meant for short bursts.

This Is A Powerlifter

A powerlifter worries about moving weight in just one rep for competitions. They are not there to show off their abs. As a result, definition is not really a big factor for this body type. The foundation is larger muscles for increased power.

Basically they are much like a bodybuilder with less muscle definition. They tend to do heavy resistance with moderate only being used to isolate muscles for a particular exercise in a competition. They also do only a little bit of cardio.

Nutrition Is One Of The Main Differences.

Let’s keep in mind that one of the determining factors to the kind of physique you end up developing is nutrition.

Athletic bodies are developed on calorie consumption that suits their physical requirements for daily activities. There are no extra calories to support excessive muscle growth.

Training is completely different because the two share similarities in changing their volume and resistances. Taking nutrition out of the equation is the only way to distinguish the benefits of bodybuilding training for athletic bodies. But, you have the idea that calorie consumption plays a major role as well.

What Is So Special About A Bodybuilder Workout?

Volume and resistance are the major things that come to mind when it comes to a bodybuilder workout. Volume is the amount of sets you do for an exercise.

People often think that a low volume frequency with higher reps is best. The problem with this is that you need higher rates of volume for at least four sets. This means you should shoot for at least 8 to 12 reps per set when you’re doing four sets and to stay away from doing more than four sets of any exercise.

Bodybuilders do a lot of sets with a limited number of reps. They use this concept to fully develop muscle mass with little fat gains. The only thing they are lacking to make it similar to most athletes is the cardio. In other words, if you want an athlete’s body, then you need to do similar things as bodybuilders do to make it happen.

Heavy Weight Training – How and Why?

This is when volume and resistance choices come into play. Doing heavy weight training sessions encourage larger muscle development. When done routinely, they can be bad for your bones and joints. Muscle size development techniques are still a big debate even to this day. But, it is certain that progressive overload is a guaranteed way to develop both size and definition. Progressive overload is when you increase the amount of resistance each set and can end in failure by the final set.

Doing 10 sets with only one rep is great for sheer power. But, it’s not so great for developing an athlete’s body. When it comes to muscle development, the max amount of sets you would need for any strength based exercise is five. Reps will vary depending on the exercise. Big lifts can differ from heavy to sometimes moderate. But isolation should always be moderate for this type of workout.

Use Big Lifts And Isolation Moves.

Big lifts are your compound movements. They involve multiple muscle groups. You generally want to use heavier resistance settings to get the most out of this type of training. But, sometimes toning down the weight and increasing the reps works out great for you in the end.

Big lifts are not just beneficial for getting more muscles exercised in one sitting. This type of lift is also proven to increase the production of free testosterone. Compound leg-focused exercises are the primary ones that increase testosterone.

Isolation lifts are intended to focus on one muscle group as the primary mover. But, they may sometimes focus on two. Moderate resistance is best for this, so you can do precise moves that contract the isolated muscles or there is no point to do them.

Sometimes, heavy weight use is great for changing up your routine for the week. But this is more of a one week a month type of thing. In fact, you may want to only employ this approach every two months.

Use Concentration For All Isolation Moves.

You probably have heard of concentration curls. Instead of using specific exercises like this one, you should instead concentrate during all isolation lifts.

He did this in order to thoroughly build size at a quicker pace. He was the best and smart trainers should use this concept to get an athlete’s body.

Concentration means you literally focus on that muscle and think about it during contraction. Allow your brain to focus all concerns on this one area being developed. The end result is a well-defined muscle not only through strength, but mental focus as well. This is the concept most people lack when it comes to weight training. Don’t be like most people.

This Is Your Bodybuilder Workout To Develop An Athlete’s Body.

This workout is going to utilize the fundamental workout program where you use heavy weights for big lifts three weeks out of the month. In the final week you use moderate weights all across the board.

You should employ a training schedule of five days a week with two rest days. Monday is for chest and triceps. On Tuesday you do legs and glutes. Wednesday is for shoulders and triceps. Thursday is a back and biceps day. On Friday you target abs and do some cardio. The weekend is yours to rest.

The day of the week you start each workout doesn’t really matter. Just be sure that you follow the workout days in order. The only two you should be switching around is chest and shoulder workout days. Everything else remains the same.

We can’t give precise resistance amounts. Each person is going to differ. Sets and reps are given to create the foundation for the workout. Note that this is a progressive overload workout. Each set needs the resistance increased slightly. Failure may start to occur by the third week of training.

You are given a week of exercises that are to be repeated to equal three weeks of training. The fourth week changes slightly.

This Is Weeks 1, 2 and 3.

You will use heavy weight settings for the first three exercises. Use moderate settings for the rest.

Day 1 is for Chest and Triceps.

Exercise Sets Reps

Flat Bench Barbell Chest Presses 5 6-8

Incline Barbell Chest Presses 5 6-8

Smith Machine Reverse Grip Bench Presses 5 6-8

Dumbbell Pullovers 5 8-10

Dumbbell Flyes 4 8-10

Close-Grip Barbell Presses 4 8-10

Overhead Triceps Extensions 4 8-10

Day 2 is for Legs and Glutes.

Exercise Sets Reps

Squats 5 6-8

Lunges 5 6-8

Leg Presses 5 6-8

Leg Curls 4 8-10

Leg Extensions 4 8-10

Calf Raises 5 15-20

Day 3 is for Shoulders and Triceps.

Exercise Sets Reps

Standing Barbell Shoulder Presses 5 6-8

Arnold Dumbbell Presses 5 6-8

Barbell Shrugs 5 8-10

Wide-Grip Upright Rows 4 8-10

Lateral Dumbbell Raises 4 8-10

Front Dumbbell Raises 4 8-10

Cable Rope Triceps Pull Downs 4 8-10

Reverse Grips Cable Triceps Pull Downs 4 8-10

Day 4 is for Back and Biceps.

Exercise Sets Reps

Normal Deadlifts 5 6-8

Bent Over Barbell Rows 5 6-8

Lateral Pulldowns 5 6-8

Seated Rows 4 8-10

Dumbbell Reverse Flyes 4 8-10

Barbell Biceps Curls 5 6-8

Preacher Curls 4 8-10

Reverse Curls 4 8-10

Day 5 is for Abs and Cardio.

Rest breaks are allowed after the elliptical run and jumping rope sets. But, there is to be no rest between abs exercises or mountain climbers. They all flow into each exercise until failure with the climbers.

Exercise Sets Reps

Elliptical Run 1 15 minutes

Jumping Rope 3 1 minute

Crunches 1 50

Reverse Crunches 1 25

Lying Oblique Crunches 1 25

Leg Lifts 1 25

Flutter Kicks 1 25

Mountain Climbers Until Failure

Day 6 is a rest day. No training is allowed.

Day 7 is a rest day. No training is allowed.

This Is Week 4 of The Bodybuilder Workout.

Do not use heavy weight settings on any workout. It should all be done with moderate settings.

Day 1 is for Chest and Triceps.

Exercise Sets Reps

Flat Bench Barbell Chest Presses 5 6-8

Incline Barbell Chest Presses 5 6-8

Smith Machine Reverse Grip Bench Presses 5 6-8

Dumbbell Pullovers 5 8-10

Dumbbell Flyes 4 8-10

Close-Grip Barbell Presses 4 8-10

Overhead Triceps Extensions 4 8-10

Day 2 is for Legs and Glutes.

Exercise Sets Reps

Squats 5 6-8

Lunges 5 6-8

Leg Presses 5 6-8

Leg Curls 4 8-10

Leg Extensions 4 8-10

Calf Raises 5 15-20

Day 3 is for Shoulders and Triceps.

Exercise Sets Reps

Standing Barbell Shoulder Presses 5 6-8

Arnold Dumbbell Presses 5 6-8

Barbell Shrugs 5 8-10

Wide-Grip Upright Rows 4 8-10

Lateral Dumbbell Raises 4 8-10

Front Dumbbell Raises 4 8-10

Cable Rope Triceps Pull Downs 4 8-10

Reverse Grips Cable Triceps Pull Downs 4 8-10

Day 4 is for Back and Biceps.

Exercise Sets Reps

Normal Deadlifts 5 6-8

Bent Over Barbell Rows 5 6-8

Lateral Pulldowns 5 6-8

Seated Rows 4 8-10

Dumbbell Reverse Flyes 4 8-10

Barbell Biceps Curls 5 6-8

Preacher Curls 4 8-10

Reverse Curls 4 8-10

Day 5 is for Abs and Cardio.

Rest breaks are allowed after the elliptical run and jumping rope sets. But, there is to be no rest between abs exercises or mountain climbers. They all flow into each exercise until failure with the climbers.

Exercise Sets Reps

Elliptical Run 1 15 minutes

Jumping Rope 3 1 minute

Crunches 1 50

Reverse Crunches 1 25

Lying Oblique Crunches 1 25

Leg Lifts 1 25

Flutter Kicks 1 25

Mountain Climbers Until Failure

Day 6 is a rest day. No training is allowed.

Day 7 is a rest day. No training is allowed.

Conclusion

This one-month workout program can be used for however long you like since it isn’t a specialized training program. Don’t forget to use your rest days for nutrition replenishment and actual rest cycling.

Also, you should be sleeping at least six to eight hours each night. Drink plenty of water and do each exercise with proper form. Train like a bodybuilder and an athlete’s body is right around the corner!

-By Brian Pankau, CPT