Bodybuilding

Training Template by Lift Run Bang

Published

6 years ago

September 24, 2018

Trevor Kouritzin

This program is based on the Key Foundations of Weight Training.

Weight Training

( Lift Run Bang Training Template) Written By Trevor Kouritzin

Chemical Engineer, Human Nutrition MSc. Candidate

Coach Paul Carter

Lift-Run-Bang.com

Instagram.com/LiftRunBang

It is my spin on Coach Paul Carter's Lift Run Bang (LRB) Training program. The LRB training template is one of the best hypertrophy templates ever developed. I like the principles of the program, but I feel that the program doesn't contain the proper delineation between training modalities for different types of physique display.

For example, physique athletes, bodybuilders, and powerlifters want more muscle, but physique competitors need to approach training differently than bodybuilders and powerlifters.

A physique competitor needs to make his primary focus keeping his waist tight and his physique aesthetic, whereas a powerlifter doesn't care what his form looks like as long as his strength increases.

This program gives you the best of everything. I took the LRB training template and tweaked it for the goals of a men's physique athlete. If you have the physique goals of a male cover model, this is the program you need.

Training with too Big Weights:

Base your training around the big basic lifts: squats, deadlifts, overhead pressing, etc.
Have a progression plan.
Do some form of conditioning.
Believe in what you are doing.

But also tailored specifically for a men's physique athlete with daily ab training, daily calf training, and programmed extra work to ensure the physique stays balanced and aesthetic.

The Lift Run Bang Recipe:

The Lift Run Bang Recipe

A heavy Light System - You lift heavy for one workout and then lift for reps the next. People always argue whether progressive overload or blood volume training is the best stimulus for muscle hypertrophy. That would like asking which organ is more important; your liver or your heart? You would be dead without either. The LRB template focuses on progressive overload and blood volume training, so you get the best of everything.
Push / Pull / Legs – This is the most productive workout split for intermediate and advanced lifters. The push/pull/legs split allows you to train each muscle group twice per week, which maximizes muscle protein synthesis, but still allows for enough recovery time between workouts, so you don't overtrain.
Daily Ab Training – By training abs daily, you will constantly be depleting the glycogen muscles, promoting localized fat loss. New research shows that sport-specific training promotes localized fat loss by increasing blood flow to the area. Take the example of a carpenter who is using his forearms daily. Have you ever seen a carpenter who doesn't have super vascular and jacked forearms? I haven't. Daily ab training is something I have been experimenting with on my clients, and I can tell you anecdotally that it does work.
Daily Calf Training – Similar to above, calves are an extremely stubborn muscle group. Trying to get your calf muscles to grow is almost the equivalent of trying to get your jaw muscles to grow. If you haven't been blessed with genetically good calves, the only effective method I have found to get them to start growing is training them daily with high repetitions.

Heavy Days:

Growth Hormone and Weight Training

The heavy days are for strength progression and progressive overload. That means HEAVY weight and low reps. You should try to add weight to the bar each workout or get an extra rep with the same weight used in the previous session.
Rest between sets will be 2-3 minutes. The heavy days are all about moving as much weight as possible.
Train with an external focus on the heavy days. Focus on lifting the weight from A to B rather than the mind-muscle connection.

Light Days:

Method of Alternating Weights

The light days are for hypertrophy and strengthening the tendons. That means HIGH reps and forcing a lot of blood into the muscle. You are not trying to kill yourself on the light days. You are trying to strengthen the supportive area by forcing a lot of blood through those joints, tendons, and musculature. Reps are in the 15-30 range.
Rest between sets is minimal on light days. The goal is to achieve the most significant muscle pump possible to stretch the fascia of muscle cells to stimulate muscle growth.
Train with an internal focus on the light days. Focus on the mind-muscle contraction and mindfully contracting muscles to move the weight from A to B.

Must Read: How to Choose the Right Weights When Training

Conditioning:

So what is the Lift Run Bang method for getting into good condition? Easy. Steady-state cardio and interval training. It's the rave to overcomplicate conditioning with things like the sled and prowler. I think it's unnecessary.

Why? Because getting into shape is free. You walk outside for your steady-state and run out for your interval training.

Steady State:

I recommend a steady-state first thing in the morning before eating. Sometimes I have to do it in the afternoons or later in the evening because of my schedule, but I find that doing it in the morning makes me feel "good" for the rest of the day. I also would argue that it has a more significant effect on fat loss.

Now I know that the literature shows that timing your cardio does not affect weight loss. However, the literature indicates that cardio increases muscle insulin sensitivity and improves blood glucose management.

I think doing cardio first thing in the morning before eating will promote better blood glucose management throughout the day and improve body composition better than doing cardio later in the day.

Suppose you can't finish it in the morning, that's fine. Just get it in 3-5 times a week.

I generally have some black coffee and then head out for a 25-45 minutes fast-paced walk. I recommend doing this 3-5 times a week. Steady-state is excellent for recovery and improving blood pressure, heart, and joint health. Walking is also great for the mind and overall stress relief.

Interval Training:

I like hill running and 30-40 yard sprints at about 60-70% speed for interval work. I generally do a short warm-up, perform the intervals, a quick cool down, and then some ab work.

Generally, I do hard conditioning twice a week. One day I will make 30-40 yard sprints. The other day I will run the hills. I recommend 10-12 intervals per session.

Must Read: Why Bodybuilders Should Do HIIT (High-Intensity Interval Training)

Training Template:

At the end of every workout:

Daily ab swelling – 100 lying leg raises and 100 bodyweight crunches
Daily calf swelling – 100 standing calf raises

Day #1 - Pressing (Chest, Shoulders, Triceps) – Heavy:

Overhead Work - Barbell Variation - Pick One

Standing Press / Seated Press / Press Behind Neck / Push Press - 3 sets of 5 @ same weight

Bench Press – 7 sets @ 5,4,3,2,1,1,1

Assistance Work for shoulders - Pick one
Upright Rows / Db Cleans / Hang Pulls - 5 sets of 8-10

Assistance Work for Triceps - Pick one
Pushdowns / Overhead Extensions / Bench Dips - 5 sets of 15-20

Day #2 - Legs – Heavy:

Squats – 7 sets @ 5,4,3,2,1,1,1

Hacks / Machine Squats - 4 sets @ 6-10

Leg Press - 4 sets @ 10+

Single-Leg Work - 1-legged leg press / 1-legged squats / lunges (any kind) - 4 sets @ 10-20

Standing calf raises/ leg press calf raises - 4 sets @ 10-20

Day #3 - Back - Hamstrings - Biceps - LIGHT:

Pick one - Romanian Stiff Legs / Cleans (hang or power) / Dynamic Romanian Shrugs - 3 sets @ 5 (use the same weight for each set)

Dynamic Romanian Shrugs are when you do a Romanian deadlift, then explode upwards onto the toes into a shrug.

- Lat Pulldowns / Cable Rows / Hammer Row or Machine Rows / Db Rows - 5 sets @ 12-20

- Hyperextensions / Glute Ham Raises / Leg Curls (seated, 1 legged, lying, etc) - 4 sets @ 15-20

- Machine or Db Curls - 3 sets @ 10-15 to a top set

Day #4 - Interval Training and Abs:

5-10 minute warm-up walking at a moderate pace.

Ten sprints (or treadmill sprints). Pick a destination 30-40 yards away. Sprint as fast as you can to the goal. Walk back. Repeat ten times. If making treadmill sprints, walk for 1 minute, Sprint all out for 30 seconds. Repeat ten times.

Must Read: The Benefits of Warm-Up Exercises Before Workout

After the ten intervals, do 5-10 minutes of walking at a moderate pace for a cool down.

Next up is the ab circuit:

3 rounds of tri-set #1 – machine crunch @ 20 reps / cable wood chop @ 10 reps per side / hanging leg raise @ 10

Three rounds of tri-set #2 – weighted plank @ 1 minute / Side oblique v-ups @ 10 reps per side / decline bench lying leg raise @ 20

3 rounds of tri-set #3 – decline bench weighted crunch X 15 / landmine 180s @ 10 per side / barbell ab roll out @ 10 reps

Day #5 - Pressing - Light:

Pick One - Seated Db Press / Standing Db Press / Machine Press - 3 sets @ 12-20 reps

Pick One - Incline Press / Decline Press / Machine Press - 2-3 sets @ 12-20 reps

Shoulder - Side or Bent Laterals - 5-6 sets @ 15-20

Tricep - Pullovers or Pushdowns - 5-6 sets@ 15-20

Day #6 - Legs Light:

Front Squats / Pause Squats – 7 sets @ 5,4,3,2,1,1,1

Leg Extension - 4-5 sets @ 20-30

Adductor/Abductor machine superset - 4-5 sets @ 15-20

1-Legged Movement - Lunges / Speed Skater Squats / 1-Legged Squats - 4 sets @ 20

Seated calf raises- 4 sets @ 20-30

Day #7 - Back HEAVY:

Deadlifts/ From Floor / Blocks / Rack / Elevated / Stiff Legged / Banded – 7 sets @ 5,4,3,2,1,1,1

Pick One - T-Bars / Weighted Chins / Barbell Rows - 5x6-8 to a top set

Good Mornings - 3-4 sets @ 5 (moderate weight) OR...
Leg Curls - 4 sets of 20-30

Some form of a bicep curl - 4-5 sets @ 10-20

Day #8 - Interval Training and Abs:

5-10 minute warm-up walking at a moderate pace.

Ten hill sprints (or treadmill sprints on an incline). If making hill sprints, sprint up the hill and then walk down the mountain. Repeat ten times. If making treadmill sprints, set the treadmill to a 10% incline. Walk for 1 minute, Sprint all out for 30 seconds. Repeat ten times.

After the ten intervals, do 5-10 minutes of walking at a moderate pace for a cool down.

Next Up is The Ab Circuit:

A. 3 round of tri-set #1 – TRX knee tuck-ins @ 20 / kneeling cable crunch @ 20 reps / land mine 180s @ 10 per side

B. 3 rounds of tri-set #2 – Hanging leg raises @ 10 reps / weighted decline bench crunch @ 15 reps / side plank with leg raises @ 15 reps

C. 3 rounds of tri-set #3 – Barbell ab rollout @ ten reps/decline bench lying leg raise @ 20 reps / 4-way front to back, side to side medicine ball twists @ 20 reps

Thanks to: Coach Paul Carter and Trevor for such an excellent article.

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.