A Step-by-Step Guide to Designing a Bodybuilding Routine (1st-Year Athletes)
A Gentle Introduction to Hypertrophy and Strength Training for Beginners
Let's create a bodybuilding (hypertrophy) program for you. The goal of this post is to develop a general hypertrophy training routine that can serve as a starting point for most newbies. Then, I'll walk you through my thought process to explain the rationale behind each decision.
When designing a program, it's important to start with the end goal in mind. What's the ultimate goal? First, we will take the top-down approach, followed by the bottom-up approach. With the goal established, I'll work backward to break the problem down into smaller, more manageable parts until we reach the most basic element. This is similar to writing a story, where you need to know the ending first, or else you might feel directionless as a writer. This methodical, step-by-step approach is useful for solving all kinds of problems, whether they are in computer programming, physics, or even everyday tasks like cooking. If you're a problem-solver yourself, you know what I'm talking about!
We begin by examining the problem from a bird's-eye view, i.e., the highest level, then gradually dive into more detailed layers until we reach the core. At this point, we can't break it down any further, as we've arrived at the most fundamental level. By understanding the requirements of each level and layer, we can make informed decisions at the unit level that will systematically guide us to our ultimate destination.
In the context of sports training, this systematic approach of incrementally planning and building a program is referred to as Periodization. Wikipedia's definition of periodization is:
Periodization is a cyclical method of planning and managing athletic or physical training and involves progressive cycling of various aspects of a training program during a specific period.
Okay, enough philosophy! Now let's get to the heart of the problem.
Definition and Importance of Hypertrophy
Definition: Muscle hypertrophy refers to the increase in the size of muscle cells. It's a process that occurs when muscle fibers undergo trauma or damage during resistance training, triggering a repair process that fuses protein strands together, thickening and enlarging the muscle fibers.
Importance:
Strength and Performance: Hypertrophy improves overall strength and performance in physical activities.
Aesthetic Benefits: For many, hypertrophy provides a desired muscular appearance.
Metabolic Boost: Increased muscle mass has been linked to improvements in metabolism, potentially aiding in weight management.
Functional Benefits: It enhances functional abilities in daily life activities, especially in maintaining muscle function as we age.
Benefits of Periodization for Hypertrophy
Using periodization in hypertrophy training offers several advantages:
Avoiding Plateaus: By constantly varying the intensity and volume, the muscles continue to be challenged, minimizing the risk of hitting a plateau in growth.
Preventing Overtraining: Structuring cycles that include variation and recovery help prevent overtraining, reducing the risk of injury and burnout.
Optimized Performance: Aligning the training intensity and focus with specific phases enables more targeted improvements, whether in muscle size, strength, or other fitness qualities.
Psychological Benefits: Periodization keeps the training regimen fresh and engaging, helping maintain motivation and commitment.
Scientific Approach: It's based on principles of exercise science, including the need for overload, specificity, and recovery. By following a planned approach, takes the guesswork out of training and ensures that each phase builds on the last.
Macrocycle Planning (1 Year)
The macrocycle is the longest training cycle and in this context, it spans a full year. It's the "big picture" view of training, encompassing the overall goal and strategy.
Objective: Building Muscle Mass Through Structured Training Phases
The primary objective of this macrocycle is hypertrophy or muscle growth. This is achieved through resistance training, employing a range of intensities, volumes, and techniques.
The year is broken down into different training phases or mesocycles, each with a specific focus. These mesocycles work synergistically to progressively challenge the body, adapt, and grow.
Structure: Divided into 4 Mesocycles (3 Months Each)
Mesocycle 1: Foundation Phase
Duration: 3 months
Purpose: Build foundational strength and prepare the neuromuscular system. It's essential for newcomers to establish a base level of strength and muscular endurance.
Components:
Adaptation Phase: Focuses on introducing the body to resistance training.
Hypertrophy Start Phase: Gradually increases intensity to start the hypertrophy process.
Mesocycle 2: Primary Hypertrophy Phase
Duration: 3 months
Purpose: This phase is where the primary muscle growth occurs. The body is conditioned and ready to handle more significant stress.
Components:
Hypertrophy Phase: Targeted muscle growth through higher volume and intensity.
Strength Phase: Building underlying strength to support further hypertrophy.
Mesocycle 3: Strength and Hypertrophy Phase
Duration: 3 months
Purpose: Focus on increasing strength while maintaining the hypertrophy gains. A shift towards strength helps in overcoming plateaus and sets the stage for peaking.
Components:
Strength Phase: Emphasizes lifting heavier loads.
Hypertrophy Maintenance Phase: Keeps the muscle mass gained without overtaxing the body.
Mesocycle 4: Peaking and Recovery Phase
Duration: 3 months
Purpose: This phase helps in peaking performance and then allows for active recovery. It ensures that the body is not overtrained and sets the foundation for future training cycles.
Components:
Peaking Phase: Targeting maximum performance.
Active Recovery Phase: Scaling back on intensity and volume to allow the body to recover.
Mesocycle 1: Foundation Phase (Overview)
Duration: 3 months
This first mesocycle lasts for three months and serves as the groundwork for the entire training year.
Objective: Build Foundational Strength and Neuromuscular Adaptation
Foundational Strength: This refers to developing the baseline strength necessary for more intense training later. For a beginner, it's vital to create a solid foundation that includes understanding proper form and building up the ability to handle more extensive workloads.
Neuromuscular Adaptation: When new to strength training, the nervous system needs time to adapt. This phase helps the body become more efficient at recruiting muscle fibers and synchronizing muscle contractions.
Phases within Mesocycle 1
Adaptation Phase (4 weeks):
Objective: Gradually introduce resistance training to prevent injury and overwhelming the system.
Frequency: 3-4 times per week
Intensity: 50-60% of 1RM (One Repetition Maximum)
Volume: Higher volume (more sets and reps) but at a lower weight. The aim is to emphasize proper form and muscle endurance.
Typical Exercises: Full-body exercises that work major muscle groups, using compound movements like squats, bench presses, and deadlifts.
Rest: Adequate rest between sets (1.5-2 minutes) and sessions (at least one day between full-body workouts) to promote recovery.
Hypertrophy Start Phase (8 weeks):
Objective: Start building muscle by increasing the intensity while still focusing on proper form and foundational strength.
Frequency: 4 times per week
Intensity: 60-70% of 1RM
Volume: Moderate volume. The increase in weight is counterbalanced with a slight reduction in the total number of sets and reps.
Typical Exercises: Continuation of compound movements, with the possible inclusion of accessory exercises that target specific muscles.
Rest: Similar rest periods to the adaptation phase but can be adjusted based on how the body is responding.
Rationale
The structuring of this mesocycle is designed with the beginner's needs in mind:
Safety: Gradual introduction reduces the risk of injury.
Effectiveness: Building a foundation ensures that the body is prepared for the more intense hypertrophy training to come.
Long-term Success: Establishing proper habits, understanding of exercises, and body awareness during this phase lays the groundwork for future progression.
Mesocycle 2: Primary Hypertrophy Phase (Overview)
Duration: 3 months
The second mesocycle lasts three months and is a crucial transition from building foundational strength to focusing intensely on muscle growth.
Purpose: Primary Muscle Growth
At this stage, the body is conditioned and has adapted to the stresses of resistance training. The focus shifts to serious muscle building, capitalizing on the groundwork laid in the previous mesocycle.
Components within Mesocycle 2
Hypertrophy Phase:
Duration: Typically the first half of the mesocycle.
Objective: Target muscle growth through higher volume and intensity.
Frequency: 4-5 times per week, usually using a split routine to target specific muscle groups.
Intensity: 65-75% of 1RM.
Volume: Increased sets and reps, often in the range of 3-4 sets of 8-12 repetitions.
Exercises: Continued focus on compound movements, along with isolation exercises to target specific muscles.
Rest: Moderate rest periods (60-90 seconds between sets) to allow some recovery without losing the muscle-pumping effect.
Rationale: Introducing greater stress on the muscles by increasing both volume and intensity forces the muscles to adapt and grow. The increased frequency and specificity of exercises allow for focused growth in targeted areas.
Strength Phase:
Duration: Typically the second half of the mesocycle.
Objective: Build underlying strength that can support further hypertrophy.
Frequency: 3-4 times per week.
Intensity: 75-85% of 1RM.
Volume: Reduced sets and reps, typically in the range of 3-5 sets of 5-8 repetitions.
Exercises: Emphasis on heavy compound movements that engage multiple muscle groups.
Rest: Longer rest periods (2-3 minutes between sets) to allow for full recovery between heavier sets.
Rationale: Building strength provides a base that allows the lifter to use heavier weights in subsequent hypertrophy phases. This phase ensures that the muscular system is balanced and strong, facilitating continued growth.
Mesocycle 3: Strength and Hypertrophy Phase (Overview)
Duration: 3 months
This third mesocycle lasts three months and emphasizes a balance between continuing to build strength and maintaining the hypertrophy gains from the previous mesocycle.
Objective: Build Strength Without Losing Hypertrophy Gains
The focus shifts towards more serious strength building, while also ensuring that the muscle size gains made in the prior mesocycle are maintained.
Phases within Mesocycle 3
Strength Phase (6 weeks):
Objective: Increase overall strength.
Frequency: 4 times per week.
Intensity: 80-85% of 1RM (One Repetition Maximum).
Volume: Low volume, usually around 3-5 sets of 3-5 repetitions.
Exercises: Emphasis on heavy compound movements like squats, deadlifts, bench presses, and overhead presses.
Rest: Longer rest periods (2-3 minutes between sets) to allow for maximum recovery between heavy sets.
Rationale: Lifting heavier weights at a lower volume helps to increase maximal strength, which supports overall muscle growth and performance enhancement. It can help in breaking through plateaus in muscle development.
Hypertrophy Maintenance Phase (6 weeks):
Objective: Maintain the muscle size gains achieved in the previous mesocycle.
Frequency: 4 times per week.
Intensity: 70-75% of 1RM.
Volume: Moderate volume, usually around 3-4 sets of 8-12 repetitions.
Exercises: Combination of compound and isolation exercises, ensuring all major muscle groups are targeted.
Rest: Moderate rest periods (60-90 seconds between sets) to balance recovery and maintain intensity.
Rationale: After a heavy strength phase, the body might be at risk of losing some muscle mass if not appropriately stimulated. This phase ensures that the hypertrophy gains are not lost while the body recovers from intensive strength training.
Mesocycle 4: Peaking and Recovery Phase (Overview)
Duration: 3 months
This three-month mesocycle is the concluding part of the macrocycle, culminating in peak performance followed by active recovery.
Objective: Peak Performance and Active Recovery
The goal here is two-fold: to reach the peak level of performance and then transition into a recovery phase to heal and prepare for future training cycles.
Phases within Mesocycle 4
Peaking Phase (4 weeks):
Objective: To reach the highest level of performance, whether it's strength, muscle definition, or overall fitness.
Frequency: 3-4 times per week.
Intensity: 75-80% of 1RM (One Repetition Maximum).
Volume: Low volume, typically around 2-3 sets of 3-6 repetitions.
Exercises: Specificity is key here, with exercises tailored to the individual's particular performance goals. Compound movements are often still central.
Rest: Rest periods may vary depending on the specific goal, but typically fall in the range of 1-2 minutes between sets.
Rationale: By honing in on the specific performance goals and working at a targeted intensity, the individual can reach their peak. Low volume helps to maintain intensity without overtaxing the system.
Active Recovery Phase (8 weeks):
Objective: Allow the body to recover while maintaining activity levels, ensuring no significant loss in fitness or muscle mass.
Frequency: 2-3 times per week.
Intensity: 50-60% of 1RM.
Volume: Low volume, often around 2-3 sets of 8-12 repetitions.
Exercises: Emphasis on full-body, functional movements, possibly including mobility work, stretching, and lighter resistance training.
Rest: Adequate rest between sets (1-2 minutes) and sessions to prioritize recovery.
Rationale: After reaching peak performance, the body requires a period of lower-intensity work to heal and adapt. Active recovery helps maintain the gains while reducing the risk of injury and burnout.
Mesocycle 1: Foundation Phase (Expanded)
Microcycles within the Adaptation Phase (4 weeks)
Week 1-2: Introduction to Resistance Training
Objective: Acclimate the body to resistance training, focusing on learning proper techniques.
Exercises: Compound exercises such as squats, deadlifts, bench press, and pull-ups.
Sets/Reps: 2-3 sets of 8-12 reps.
Tempo: Controlled 2-0-2 (2 seconds down, no pause, 2 seconds up).
RPE (Rate of Perceived Exertion): Around 5-6 on a scale of 10.
Rationale: Focuses on building proper movement patterns and neuromuscular connections. Low intensity ensures safety and facilitates learning.
Week 3-4: Increased Intensity
Objective: Gradually increase the intensity to build foundational strength.
Exercises: Same as above, with additional accessory movements like leg curls, bicep curls, and tricep extensions.
Sets/Reps: 3 sets of 8-10 reps.
Tempo: Same as above.
RPE: Around 6-7.
Rationale: Continue to build on the technique while introducing greater resistance.
Microcycles within the Hypertrophy Start Phase (8 weeks)
Week 1-4: Basic Hypertrophy Training
Objective: Start developing muscle mass through higher volume.
Exercises: Compound and isolation exercises, focusing on major muscle groups.
Sets/Reps: 3-4 sets of 8-12 reps.
Tempo: 2-1-2 (2 seconds down, 1-second pause, 2 seconds up).
RPE: Around 7-8.
Rationale: Increased volume and intensity target muscle hypertrophy.
Week 5-8: Progressive Overload
Objective: Continue muscle development through progressive overload.
Exercises: Same as above, but with gradual increases in weight.
Sets/Reps: 3-4 sets of 6-10 reps.
Tempo: Same as above.
RPE: Around 8-9.
Rationale: Increasing resistance ensures continued adaptation and growth.
Mesocycle 2: Primary Hypertrophy Phase (Expanded)
Microcycles within Hypertrophy Phase (6 weeks)
Weeks 1-3: Moderate Volume Hypertrophy
Objective: Targeted muscle growth through increased volume and intensity.
Exercises:
Workout A: Squat, Leg Press, Bench Press, Overhead Press, Tricep Dips
Workout B: Deadlift, Pull-ups, Rows, Leg Curls, Bicep Curls
Sets/Reps: 3-4 sets of 8-12 reps
Tempo: 2-1-2
RPE: Around 8
Rationale: By adding new exercises and maintaining a moderate rep range, you continue to target muscle hypertrophy.
Weeks 4-6: High Volume Hypertrophy
Objective: Continued muscle growth through even higher volume.
Exercises: Same as above
Sets/Reps: 4-5 sets of 8-12 reps
Tempo: 2-1-2
RPE: Around 9
Rationale: Increasing the number of sets while maintaining the rep range increases the overall volume, pushing the muscles to grow further.
Microcycles within the Strength Phase (6 weeks)
Weeks 7-9: Introduction to Strength Training
Objective: Build underlying strength to support further hypertrophy.
Exercises:
Workout A: Squat, Bench Press, Overhead Press
Workout B: Deadlift, Pull-ups, Bent-Over Rows
Sets/Reps: 4-5 sets of 4-6 reps
Tempo: 2-0-2
RPE: Around 8-9
Rationale: Lowering the rep range and focusing on key compound lifts helps in developing strength.
Weeks 10-12: Progressive Strength Training
Objective: Continual strength gains through progressive overload.
Exercises: Same as above
Sets/Reps: 5 sets of 3-5 reps
Tempo: 2-0-2
RPE: Around 9
Rationale: Increasing the sets and focusing on even lower reps further enhances strength gains without losing hypertrophy gains.
Mesocycle 3: Strength and Hypertrophy Phase
Microcycles within the Strength Phase (6 weeks)
Weeks 1-3: Strength Development
Objective: To increase overall strength.
Exercises:
Workout A: Squat, Bench Press, Overhead Press, Deadlift
Workout B: Pull-ups, Bent-Over Rows, Leg Curls, Tricep Dips, Bicep Curls
Sets/Reps: 5 sets of 3-5 reps
Tempo: 2-0-2
RPE: Around 8-9
Rationale: Focus on compound lifts with lower reps to increase overall strength.
Weeks 4-6: Strength Maximization
Objective: To maximize strength gains.
Exercises: Same as above
Sets/Reps: 6 sets of 2-4 reps
Tempo: 2-0-2
RPE: Around 9
Rationale: Increasing sets and focusing on even lower reps further enhances strength gains while also maximizing neuromuscular adaptation.
Microcycles within Hypertrophy Maintenance Phase (6 weeks)
Weeks 7-9: Hypertrophy Maintenance
Objective: To maintain hypertrophy gains while focusing on strength.
Exercises:
Workout A: Squat, Bench Press, Dumbbell Fly, Leg Press
Workout B: Deadlift, Pull-ups, Rows, Leg Curls, Bicep Curls
Sets/Reps: 3-4 sets of 6-8 reps
Tempo: 2-1-2
RPE: Around 7-8
Rationale: Reducing the volume from the previous strength phase and incorporating a moderate rep range helps maintain muscle size.
Weeks 10-12: Hypertrophy Fine-tuning
Objective: To refine hypertrophy gains.
Exercises: Same as above
Sets/Reps: 4 sets of 6-8 reps
Tempo: 2-1-2
RPE: Around 8
Rationale: Slightly increasing the volume while keeping the rep range constant helps fine-tune and solidify hypertrophy gains.
Mesocycle 4: Peaking and Recovery Phase
Duration: 3 months
Objective: Peak performance and active recovery
Phase 1: Peaking Phase (4 weeks)
Objective: The Peaking Phase is designed to bring all the training components together for maximal strength and muscle definition, optimizing your performance.
Microcycle 1-2: Transition to Peaking (2 weeks)
Frequency: 4 times/week
Intensity: 75-80% 1RM
Volume: Low volume (3-4 sets of 3-5 reps)
Exercise Selection:
Day 1: Squat, Bench Press, Bent-over Rows, Bicep Curls
Day 2: Deadlift, Overhead Press, Pull-Ups, Tricep Dips
Day 3: Front Squat, Incline Bench Press, Seated Rows, Hammer Curls
Day 4: Romanian Deadlift, Push Press, Chin-Ups, Skull Crushers
Rationale: The selection of exercises targets major muscle groups with a focus on compound movements. The transition to the peaking phase involves reduced volume but continued high intensity to maintain strength without causing excessive fatigue.
Programming Considerations:
Sets: 3-4
Reps: 3-5
Tempo: Controlled descent, explosive ascent (e.g., 3-0-1-0)
RPE: 8-9 (leaving 1-2 reps in the tank)
Phase 2: Active Recovery Phase (8 weeks)
Objective: This phase aims to promote recovery, alleviate any accumulated fatigue, and maintain physical conditioning and muscle mass.
Microcycle 3-10: Active Recovery (8 weeks)
Frequency: 2-3 times/week
Intensity: 50-60% 1RM
Volume: Low volume (2-3 sets of 8-10 reps)
Exercise Selection:
Day 1: Leg Press, Dumbbell Bench Press, Lat Pulldowns, Dumbbell Bicep Curls
Day 2: Leg Curl, Dumbbell Shoulder Press, Cable Rows, Tricep Rope Pushdown
Rationale: The focus here is on recovery and maintaining fitness. Exercise selection includes machine-based and free-weight exercises that allow controlled movement with reduced intensity and volume.
Programming Considerations:
Sets: 2-3
Reps: 8-10
Tempo: Controlled throughout (e.g., 2-0-2-0)
RPE: 5-6 (should feel relatively easy, focusing on form and control)
Why Not Split Training?
There are several reasons why a full-body or upper/lower split might be more appropriate for a beginner rather than a typical bodybuilding split routine.
Frequency: Full-body workouts or simpler splits allow a beginner to train each muscle group multiple times per week, which can lead to better overall muscle stimulation and growth. Traditional bodybuilding splits often focus on one muscle group per day, only hitting each group once a week, which might not be optimal for a beginner.
Volume: Beginners typically don't require the same level of volume (i.e., the total number of sets and reps) for each muscle group that an experienced bodybuilder might need. A bodybuilding split typically involves a high volume of work for each muscle group, which could lead to overtraining and unnecessary fatigue for a beginner.
Complexity: Bodybuilding splits can be quite complex and often require a high level of understanding of exercise selection, form, and programming. This complexity might be overwhelming for a beginner. Starting with a simpler routine allows for gradual learning and progression.
Recovery: Bodybuilding splits often involve a high volume of exercises for a single muscle group, leading to significant muscle damage and requiring a longer recovery period. For beginners, full recovery may occur more quickly, and they may be ready to train the same muscle group sooner. Training a muscle group multiple times per week might lead to more hypertrophy over time for a beginner.
Goals and Needs: The program designed here is focused on overall muscle growth and strength development, rather than purely bodybuilding or aesthetic goals. A full-body or simpler split routine supports these goals by promoting balanced development and allowing for consistent progression.
Adaptation: Beginners often respond well to simpler routines as they are still adapting to resistance training. Over time, as the body adapts, more specialized or complex routines like bodybuilding splits could be introduced if it aligns with the individual's goals.
Is bodybuilding split training recommended for athletes of other sports?
Bodybuilding split training typically focuses on individual muscle groups and is primarily aimed at muscle hypertrophy and aesthetics. While this approach might be beneficial for bodybuilders, it's not always the most appropriate method of training for athletes in other sports. Here's why:
Sport-Specific Demands: Athletes in various sports usually require a combination of strength, power, speed, endurance, agility, coordination, and flexibility. Bodybuilding splits, focused on hypertrophy, might not adequately address these diverse needs.
Functional Movement Patterns: Many sports require complex, multi-joint movements and the ability to generate force through coordinated muscle action. Bodybuilding splits often emphasize isolated exercises, which might not translate directly to improved sports performance.
Recovery Considerations: Bodybuilding splits often involve a high volume of training for individual muscle groups, potentially leading to extended recovery periods. Athletes need to balance their strength training with practice, conditioning, and competition, and excessive fatigue from lifting might interfere with these other elements of training.
Risk of Imbalance: Bodybuilding splits might inadvertently lead to imbalances between different muscle groups, as they typically focus on the aesthetics of individual muscles rather than the overall functional balance. Such imbalances could potentially lead to an increased risk of injury.
Time Constraints: Athletes in other sports need to allocate time for skill practice, tactical training, conditioning, recovery, and other aspects crucial to their sport. Bodybuilding-style training might be too time-consuming to fit into an already demanding schedule.
However, this doesn't mean that bodybuilding splits have no place in the training regimen of other athletes. Some potential benefits or scenarios where it might be appropriate include:
Off-Season Training: During the off-season, athletes might focus more on hypertrophy to increase muscle mass, especially if they are in a sport where increased size could be beneficial.
Injury Rehabilitation: Targeted training of specific muscle groups might be part of a rehabilitation program following an injury.
Addressing Specific Weaknesses: If an athlete has a specific muscular weakness that needs to be addressed, targeted hypertrophy training might be part of the solution.
Is bodybuilding split training the best approach for someone training exclusively for bodybuilding?
Bodybuilding split training is indeed a popular and often effective approach for those training exclusively for bodybuilding. However, it's not necessarily the best approach for every bodybuilder, especially those who are just starting out. Let's explore some of the reasons why bodybuilding splits are commonly used in bodybuilding and consider some potential caveats.
Why Bodybuilding Splits are Common in Bodybuilding:
Targeted Hypertrophy: By focusing on specific muscle groups during each session, bodybuilders can concentrate on developing symmetry and balance between different parts of the body.
High-Volume Training: Bodybuilding splits allow for a high volume of work for each muscle group, which is often associated with maximizing hypertrophy.
Recovery Management: By targeting specific muscle groups on different days, bodybuilders can allow for recovery of one muscle group while working others.
Customization: Bodybuilding splits can be tailored to the individual's specific needs, weaknesses, and goals. For example, if a bodybuilder wants to emphasize the development of the chest and back, more training sessions can be dedicated to these areas.
Caveats and Considerations:
Not for Beginners: Bodybuilding splits often require a higher level of understanding of exercise physiology, precise technique, and how to manage recovery. Beginners might find full-body workouts or simpler split routines (like upper/lower) more appropriate as they learn these fundamentals.
This program provides a flexible template to help guide your training as a beginner. It should be adjusted as needed to match your specific goals, abilities, and schedule. Training is a dynamic process requiring customization and progression over time. Be patient and focus on sustainable, long-term development rather than rapid short-term gains. The most effective program is one you can adhere to consistently while enjoying the process. Consider this your launchpad to jumpstart your strength training journey.
Damn bro , you changed my thoughts about bodybuilding on a deep lvl , thank you for this ❤️