If you’ve read any of the articles and posts in this blog, you know that I’m a convert to performance-based conditioning, also called functional training – as opposed to bodybuilding split routines.
Performance conditioning routines which work several muscles and joints at the same time are called compound exercises. And if you’re looking to get huge, you need to focus on these movements.Still, I get a ton of emails and information requests about “getting huge” or “monster cuts” like a bodybuilder.
If you’re dead set on getting really big muscles – that are also functional for sports and activities of daily living- then I recommend a hybrid workout program:
lower body & upper body split training routines using power & performance based conditioning exercises like squats, deadlifts, standing presses, Olympic style lifts, bench presses, pullups/chinups, russian twists and all varieties of planks.
These exercises build power, strength and muscle size, especially when you adjust the volume of work performed upward. If all you did was focus on these exercises and their variants, you will get big.
Couple it with clean eating, and you’ll get ripped. For those of you who don’t trust chinups and pullups to build big biceps (and by the way, they do, just look at mine in this blog’s header image), then by all means throw in some bicep curls both with a straight bar and dumbbells once in a while. Just don’t over do it. If you do, you will be wasting your time.
Sample Bodybuilding / Performance Conditioning Hybrid Workout:
The following exercises call for high repetition volumes per workout, more so than regular fitness training or strength training. You’ll be completing between 32 and 48 repetitions per exercise.
You will also use supersets with rest in between each exercise (exercise pairs that workopposing muscles in a superset). Perform 4 sets of 8-12 repetitions for each exercise and rest 60 seconds between each set in each pair.
For example, perform a set of the first exercise – rest 60 seconds – then perform the second exercise in the pair. Rinse and repeat until you’ve completed all sets and reps for each exercise pair.
Pair 1: Traditional Back Squat followed by Romanian Deadlift
Pair 2: Traditional Bench Press followed by Barbell Rows
Pair 3: Standing Front Barbell Press followed by Wide Grip Lat Pulldown
Pair 4: Standing, Bentover Torso Twists w/Olympic Plate followed by The Plank
So that’s 8 exercises for a total of 32 to 48 reps per exercise. This workout is fast compared to a traditional bodybuilding workout which usually take 2-3 hours each. I think you’ll find the shorter training duration refreshing and motivating, especially when you realize you can achieve nearly the same mass as a traditional bodybuilding program.
Give this sample workout a try for the next 2-3 weeks. After that, lower your reps for each exercise to 3-6 reps and rest 90 seconds instead of 60 secs. After another 2-3 weeks it’s time to use different versions of the core compound exercises above ( example: substitute the front squat for the traditional back squat).
Also, please let me know how you’re doing!
Posted by: Bob Thomson, Certified Personal Trainer
