The fear is all too worldwide — and all too wrong. We’re talking well-nigh the idea that training like a bodybuilder will soon have you looking like one, well-constructed with huge, ripped muscles and cartoonish proportions.
The reality is it takes efforts way vastitude what most people could plane imagine to forge the type of physique that could step foot onstage of a bodybuilding competition. We’re talking years of defended training, mountains of food, and a 24/7 lifestyle all centered virtually maximizing every ounce of muscle to its fullest potential.
A few workouts that mimic the champs just ain’t gonna do it, equal to idealism trainer Jason Kozma, owner of High Performance Personal Training in Los Angeles. “You will not get ‘too bulky’ from resistance training,” states the former Mr. America. “What will happen is you can get leaner, have increasingly energy, and end up liking the way you squint with increasingly toned muscle.”
In other words, by borrowing a few key training techniques of elite-level bodybuilders, you can “fast track” your path to observable gains. Take legs, for instance. The pursuit bodybuilding-style workout, designed by Kozma to hit the quadriceps, hamstrings, glutes and calves from multiple angles of attack, can help shore up any weaknesses or instability in your lower soul and unhook the type of results you may not be getting from a lighter-resistance, higher-rep, lower-body program.
Try the workout below, and trammels out the rest of the Old-School Strong series HERE.
The Old-School Bodybuilding Leg Workout
Here, you’ll work your legs from hip to heel using the principles of progressive resistance — that is, pyramiding up your weight from set to set, working in a rep range of six to 12, and ending up at a heavy unbearable resistance that the final rep induces momentary muscle failure to the point at which you can’t do flipside rep with good form. Meanwhile, three challenging sets per movement should be plenty to maximize muscle stimulation without overdoing it. (You moreover should consider subtracting a warm-up set for at least the first few exercises, doing 15 to 20 reps with a lighter weight to promote thoroughbred spritz to the lower body.)
“Make sure you’re ‘dominating’ the weight surpassing subtracting reps or sets to a particular exercise,” Kozma adds. “Other ways to increase intensity are to reduce rest time or work through a smaller range of motion without you reach initial muscle failure. Above all, go without your fitness goals like you midpoint it!”