There is always more than one way to do anything. As the old saying goes, “opinions are like butts everyone’s got one”. Same goes for strength training. Everyone has their favorite bodybuilder training methods.
Top Bodybuilder Training Methods You Should Try
Bodybuilder Dorian Yates made the “high-intensity, 1-set to failure” bodybuilder training methods famous; then there’s the somewhat similar HITT style. More recently, Dante Trudel developed DC (or Doggcrapp) Training (don’t let the name fool you) and Hany Rambod created FST-7.
Power, Rep Range, Shock
There is another bodybuilder training method called Power, Rep Range, Shock that is also extremely effective for muscle gain. There have been a few knock-offs of this training style lately, but this one is the real deal! Here’s a quick rundown of this training style.
- The first week is a “Power” week using compound exercises – i.e deadlifts, bench press, & barbell rows-type exercises. All of the exercises are done in the 4-6 rep range.
- The second week – “Rep Range Week” – mixes things up a bit by varying the rep ranges as follows: 7-9, 10-12, 13-15 and maybe even 16-20.
- The third and final week – “Shock Week”- are all high-intensity techniques such as supersets, dropset, etc. To get a more detailed look at this training style, google it! You won’t be disappointed.
For many, this training method provides the best of all worlds! It works all muscle fiber types (Type I, Type II, and intermediate fibers) with each individual week. However it does go to say that no matter how well something works for someone, there are other things that can work as well.
Therefore it’s a good idea to try a few different styles. Give them each some time (& legitimate effort!) to see how you respond. That could be anywhere from 2-3 months to give you a good indication. Then, take the best out of all of them!