Bodybuilders are judged on muscular appearance. So if building big muscles is one of your goals, a study published in the Journal of Strength and Conditioning Research offers some interesting insight into how 127 competitive male bodybuilders train.
During the off-season, over 95% of those responding to an online poll said they performed 3 to 6 sets of each exercise and 77% of them worked with a resistance between 7 to 12 reps maximum (RM) per set. For 68% of respondents, rest between sets and different exercises ranged from one to two minutes.
There were big changes in training practices about 6 weeks out from a competition. In addition to an increase in reps, with resistance around 10RM to 15RM, most bodybuilders decreased the number of sets to just 3 or 4. Rest between sets was shortened to a minute to just half a minute, and there was an increase in aerobic exercise during this period. Give these routines a try, and check out the Breaking News post on marathon training at optimumnutrition.com