{"id":5784,"date":"2014-10-12T18:30:13","date_gmt":"2014-10-12T22:30:13","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5784"},"modified":"2018-10-01T22:16:36","modified_gmt":"2018-10-02T02:16:36","slug":"why-bodybuilding-fails","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/why-bodybuilding-fails\/","title":{"rendered":"Why bodybuilding fails"},"content":{"rendered":"<p>You know building muscle is essential to help you accelerate fat loss.<\/p>\n<p>When you\u2019re trying to achieve this goal, both your workouts and diet play important roles. Now sure, there are plenty of ways to screw this up.<\/p>\n<p>But today that\u2019s not the topic. We\u2019re going to talk specifically about muscle building workouts.<\/p>\n<p>In theory, bodybuilding workouts make sense for gaining muscle as quickly and efficiently as possible, right?<\/p>\n<p><strong>\u201cBuild\u201d your \u201cbody\u201d = gaining muscle.<\/strong><\/p>\n<p>But should you be following a traditional bodybuilding program to build muscle, transform your body and accelerate fat loss?<\/p>\n<p>Well, not exactly.<\/p>\n<p>It\u2019s officially old school now. And I\u2019m actually shocked it\u2019s still popular, and people follow competitions and idolize professional bodybuilders.<\/p>\n<p>Whether you like it or not, bodybuilding has been around for donkeys years and splashed across every fitness magazine, website and forum.<\/p>\n<p>Pick up any fitness magazine from the last 20 years, and you\u2019ll quickly see that bodybuilding is perhaps, THE most popular workout routine for muscle growth that was ever created.<\/p>\n<h3><strong>What is a traditional bodybuilding workout program anyway?<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5785\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/10\/Why-bodybuilding-fails.png\" alt=\"Why bodybuilding fails\" width=\"410\" height=\"307\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/10\/Why-bodybuilding-fails.png 410w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/10\/Why-bodybuilding-fails-300x224.png 300w\" sizes=\"auto, (max-width: 410px) 100vw, 410px\" \/><\/p>\n<p>Let\u2019s get a definition to start with, so we\u2019re all on the same page.<\/p>\n<p>\u201cBodybuilding\u201d is not a single workout routine. There\u2019s a common theme and characteristics that make up a bodybuilding routine, not just a single workout.<\/p>\n<p>Here are the characteristics:<\/p>\n<ul>\n<li>A training program that uses low frequency per body part. <span style=\"text-decoration: underline;\">You train each muscle group just once per week.<\/span><\/li>\n<li>Typically, you split body parts and train a different part on a different day. That\u2019s where \u201cNational Chest Day\u201d (aka Monday) and \u201cArm Day\u201d (aka Friday) came from.<\/li>\n<li>In each of these workouts, you employ a high volume of exercises that hit the crap out of your muscle from every possible angle.<\/li>\n<li>The rep range varies from 8-15 reps for 3 sets. A pyramid set structure is often used.<\/li>\n<li>Rest periods are varied, but it can range anywhere from 1-3 minutes between sets.<\/li>\n<li>Often times, you will train the specified muscle group to failure. Sometimes beyond failure.<\/li>\n<li>The main focus is trying to fatigue and isolate the muscles as much as possible using isolation exercises and advanced methods, like drop sets, forced reps, and partial reps.<\/li>\n<li>Changes are made frequently to \u201cshock the body\u201d and \u201ckeep the muscles guessing\u201d. This generates more pump and soreness the next day.<\/li>\n<li>Progressive overload may or may not be employed. It\u2019s often an afterthought compared to everything else on this list.<\/li>\n<\/ul>\n<h2><strong>Why Bodybuilding fails<\/strong><\/h2>\n<p>Using a traditional bodybuilding program is not the optimal way to build muscle.<\/p>\n<p>I know, I know. That sounds completely incorrect. It sounds wrong and the total opposite of what most people think or would ever believe.<\/p>\n<p>So brace yourself. Here are 7 reasons why traditional bodybuilding fails:<\/p>\n<h3><strong>1. Low frequency training of isolated muscle groups is redundant<\/strong><\/h3>\n<p>This could be the #1 reason why bodybuilding fails.<\/p>\n<p>Research shows that higher frequency training (meaning you hit each body part 2-3x per week) as opposed to low frequency training (you hit each body part once every 6-7 days), is superior for muscle gains and improvements in strength.<\/p>\n<p>This means <span style=\"text-decoration: underline;\">you don\u2019t need to be splitting body parts for different days<\/span>, especially for 5-7 days. In fact, you\u2019re more like to de-train over that long stretch of time, meaning you\u2019re back to square one by the time chest day comes around again.<\/p>\n<p>It\u2019s not to say split routines don\u2019t work at all \u2013 in fact they do IF programmed and executed correctly. But the typical bodybuilding routine is NOT executed intelligently.<\/p>\n<p>Most people in the real world don\u2019t need to dedicate an entire day to one particular muscle group. So total body workouts, that use multiple muscle groups at the same time, are more appropriate for helping you reach your goals.<\/p>\n<p><a href=\"https:\/\/bodyweighthiitchallenge.com\/bodyweight-strength-vip-offer\"><strong><span style=\"color: #0000ff;\">Check out this tried and true strength program.<\/span><\/strong><\/a><\/p>\n<h3><strong>2. It\u2019s far TOO time consuming <\/strong><\/h3>\n<p>Do you have an extra 1-2 hours, 5-6 days per week to devote to the gym? That\u2019s not to mention the time it takes to get to the gym and actually start.<\/p>\n<p>What happens if you miss a day? That\u2019s a whole muscle group you\u2019re missing out on, or you have to try make up for.<\/p>\n<p>And that\u2019s just the training side of the equation. Wait till you add the food prep time.<\/p>\n<p>Obviously, this makes the program difficult to stick with \u2013 if you actually have a life.<\/p>\n<h3><strong>3. Is there muscle beneath the fat?<\/strong><\/h3>\n<p>Here\u2019s the thing\u2026<\/p>\n<p>Bodybuilding may seem like a great idea, but if the muscle is covered with fat, you won\u2019t see the results of your hard work.<\/p>\n<p>I\u2019ve met guys who start their \u201cbulking\u201d phase \u2013 which is the fancy, tough way of saying gaining muscle\/weight \u2013 but then quit and fail to follow through in the \u201ccutting\u201d phase where the magic happens and you get lean and shredded.<\/p>\n<p>The end result?<\/p>\n<p>It\u2019s not sexy.<\/p>\n<h3><strong>4. It\u2019s Dangerous for your joints<\/strong><\/h3>\n<p>Typical bodybuilding routines are not only ineffective, but they are injury causing. Take for example this split day routine:<\/p>\n<p><strong>Monday: <\/strong>Chest<\/p>\n<p><strong>Tuesday: <\/strong>Back<\/p>\n<p><strong>Wednesday: <\/strong>Shoulders<\/p>\n<p><strong>Thursday: <\/strong>Biceps\/Triceps<\/p>\n<p><strong>Friday: <\/strong>Legs<\/p>\n<p><strong>Saturday: <\/strong>Off<\/p>\n<p><strong>Sunday: <\/strong>Off<\/p>\n<p>Most people would see a 5-day bodybuilding routine \u2013 I see shoulder injuries. And probably elbow issues too.<\/p>\n<p>Why?<\/p>\n<p>While it looks as though every muscle group is being trained once per week, <span style=\"text-decoration: underline;\">your joints are getting hammered every single day<\/span>. Particularly the shoulder girdle, that is heavily involved in every chest, back and shoulder exercise.<\/p>\n<p>Add in another old school training method \u2013 pushing to muscle exhaustion and failure \u2013 and you\u2019re on the highway to the ER.<\/p>\n<p>Research shows that stopping 1-2 reps short of failure, is JUST AS effective for building strength as going to failure, only you don\u2019t have the high risk of injury.<\/p>\n<h3><strong>5. Progress Overload is an afterthought<\/strong><\/h3>\n<p>How do you build muscle?<\/p>\n<p>Progressive overload. It\u2019s strategically doing more work over time to reach your goals. This includes the combination of volume, intensity, frequency, splits, rep ranges, rest periods, exercise selection \u2013 it\u2019s a LOT. And it\u2019s really important for getting results.<\/p>\n<p>But in the absence of smart programming that incorporates progressive overload, all this is just \u201cstuff\u201d and it\u2019s meaningless on it\u2019s own.<\/p>\n<p>And it\u2019s all the other \u201cstuff\u201d that gets priority in the typical bodybuilding routines. Progressive overload is an afterthought.<\/p>\n<h3><strong>6. Cardio Cardio Cardio\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/h3>\n<p>Steady state cardio. Is The Enemy.<\/p>\n<p>You may have seen female bodybuilders at the gym early in the morning, getting in their 30, 45 or even 60 minutes of cardio on the dreadmill in a \u201cfasted\u201d state.<\/p>\n<p>Again, this is outdated. But you already knew that! \ud83d\ude09<\/p>\n<h3><strong>7. Roid Use, Roid Rage (and the Side Effects)<\/strong><\/h3>\n<p>Drugs are bad, kids. The use of steroids was rampant in the 80\u2019s and 90\u2019s \u2013 and I\u2019ve seen the after effects 20 years later.<\/p>\n<p>My first boss at the private studio in NYC was a former bodybuilding champion. He was in his prime in 1989, and whether or not he used roids is uncertain. I wasn\u2019t there. \ud83d\ude09<\/p>\n<p>But at the young age of 50\u2026 his body is falling apart. Knee, shoulder, lower back. Every day there was pain and frustration.<\/p>\n<p>That\u2019s NOT what training should do to you.<\/p>\n<p>Don\u2019t even get me started on the supplements. Most are dodgy, and not regulated by the FDA (ha, what actually IS regulated by the FDA\u2026?!)<\/p>\n<p>But here\u2019s what really gets me going\u2026<\/p>\n<p>Often I\u2019ll see young women in the gym working out with a \u201cbodybuilding\u201d obsessed trainer. Clearly, this gal has NO desire to be bodybuilder, yet the trainer is using these old school techniques and selling the \u201cyou need to train with me 4, 5, or even 6 times per week if you want to lose weight.\u201d<\/p>\n<p>WTF?<\/p>\n<p>Bodybuilding is not a one size fits all solution. And this guy obviously hasn\u2019t read a textbook in the last 20 years.<\/p>\n<p>Plus, when was the last time you said \u201cwow, that bodybuilder is really sexy\u201d?<\/p>\n<p>Exactly.<\/p>\n<h3><strong>So what does work for building muscle?<\/strong><\/h3>\n<p>If you\u2019re a beginner, a basic 3 day total body program that is <span style=\"text-decoration: underline;\">bodyweight only<\/span> is the best way to train. Keep it simple.<\/p>\n<p>But if you\u2019re intermediate to advanced, then here\u2019s what you should try:<\/p>\n<ul>\n<li>Train each body part body with moderate frequency, like once every 3rd day. Use a workout split that is balanced and allows this frequency.<\/li>\n<li>Use a moderate volume, aiming for 30-60 reps per big muscle group \u2013 and even less for smaller muscles. Choose 1-2 exercises per muscle group, per workout. (Big muscles get 2 exercises, smaller muscles get 1).<\/li>\n<li>Do big compound movements, like squats, deadlifts, presses, rows, pull ups and then fill in rest with isolation exercises.<\/li>\n<li>Use a combination of low and high reps. The 5-8 rep range is ideal for compound exercises that use big muscles groups, and 8-15 reps is great for smaller accessory muscles (like your biceps).<\/li>\n<li>Do straight sets, not an advanced pyramid. Don\u2019t focus on fancy advanced techniques, just stick with getting the basic fundamentals right.<\/li>\n<li>Take a 2-3 minute rest between lower rep exercises, and 1-2 minutes between higher rep moves.<\/li>\n<li>NEVER train to failure. It\u2019s dangerous!<\/li>\n<li>Don\u2019t change things too frequently, so your body gets the right adaptation.<\/li>\n<\/ul>\n<p>And of course, you primary focus should be on creating progressive overload. Just like in my\u00a0strength training plan, the Bodyweight Strength Solution&#8230;<\/p>\n<p>It\u2019s challenging (but achievable and SIMPLE) bodyweight movements.<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8528 size-medium\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/06\/Bodyweight-Strength-Solution-02-3D-237x300.png\" alt=\"Bodyweight Strength Workout\" width=\"237\" height=\"300\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/06\/Bodyweight-Strength-Solution-02-3D-237x300.png 237w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/06\/Bodyweight-Strength-Solution-02-3D-812x1024.png 812w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/06\/Bodyweight-Strength-Solution-02-3D.png 1000w\" sizes=\"auto, (max-width: 237px) 100vw, 237px\" \/><\/strong><\/p>\n<p><strong>==&gt; <span style=\"color: #0000ff;\"><a href=\"https:\/\/bodyweighthiitchallenge.com\/bodyweight-strength-vip-offer\"><span style=\"color: #0000ff;\">Get the Check out the Bodyweight Strength Solution <\/span><\/a>\u00a0<\/span><\/strong><\/p>\n<p>And don&#8217;t worry&#8230; there&#8217;s no getting bulky!<\/p>\n<p><strong>The Big Take Away\u00a0<\/strong><\/p>\n<p>If your primary goal is building muscle, you should follow these suggestions above and forget about traditional bodybuilding programs. Keep it simple.<\/p>\n<p>And don&#8217;t take drugs kids. It&#8217;s not worth it.<\/p>\n<p>Your Coach,<\/p>\n<p>KV<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You know building muscle is essential to help you accelerate fat loss. When you\u2019re trying to achieve this goal, both your workouts and diet play important roles. Now sure, there<\/p>\n","protected":false},"author":1,"featured_media":5785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,663],"tags":[564,426,25,10],"class_list":["post-5784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-strength-workouts","tag-bodybuilding","tag-bodyweight-workouts-2","tag-fat-loss-workout","tag-fat-loss-workouts-2"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why bodybuilding fails -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/why-bodybuilding-fails\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why bodybuilding fails -\" \/>\n<meta property=\"og:description\" content=\"You know building muscle is essential to help you accelerate fat loss. 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