How does bodybuilding work?

[Van]

My understanding is that progressive overload causes strength increases. coupled with enough food and muscles grow. so we squat heavier every week and we get stronger and get bigger.
Here's my confusion; biceps for example. You can't add weight on your barbell curl every week like we do on our squat. How do bodybuilders produce the stimulus necessary to cause growth and strength increases?

[atypical1]

On smaller muscles the concept is much the same. They can add weight (albeit in smaller amounts) or they can add reps. There's also other techniques out there that stimulates growth that don't involve adding weight. But most of those guys curl pretty heavy weights so you'd be surprised at how much weight you can add.

You can also add weight weekly, monthly, etc to do the same thing. I mean you'll come to a point to where you can't add weight onto your squat every week or every workout and then you'll employ some of the more advanced techniques.

james

[Van]

So I'm going to guess that's its more a voulme/variety thing when it comes to bodybuilding. Because most gym's don't get smaller than 2.5lb plates making the minimum increment on a barbell curl a 5lb jump which is pretty big right. The same goes for the machines and Dumbbells, and i've nver seen smaller fractional plates at any gym. But you get loads of different machines and bars with different grip angles, cables etc.
Is that why they do so many different exercises on so many different machines? Different stimulus from different exercises can have similar effects on hypertrophy?

[atypical1]

Sorta. Frankly most of the stuff you see is hype and isn't that useful. If you've ever seen the movie "pumping iron" you'll see these guys using regular barbells and doing pretty traditional exercises. They don't get too much into cables, different grip angles, etc. Not that they can't be used but for most people (including body builders) they are simply a distraction. But they look cool and they are easy to do. I mean how tough is it to use the "pec deck"? If anything bodybuilders use those things as finishers and not as a main exercise. But a lot of people use them as a main lift which is why they don't make progress. Curls are great for building arms if you're looking to specifically build up your biceps (we won't debate whether or not you should be worrying about that) but most people can get by just fine with regular old dumbbell or barbell curls.

5 lb jump in a bb curl isn't that big really considering these guys are curling 135 and up. It's all relative when it comes to guys who are competing.

james

[killerdude494949]

Bodybuilding and strength training are pretty much the same thing , just on different parts of a spectrum. Both sports revolve around the same exercises and progressive overload. Bodybuilders who train for "size" are really just train specifically in a way to get stronger (though not maximally) that causes a maximum size increase.

[Portillo]

Biceps are smaller muscles hence they can be built easier. Pro bodybuilders always mention in interviews how easy it is to overtrain the biceps.

[StevieB]

Biceps are smaller muscles hence they can be built easier.

I don't understand? ... can you elaborate on this for me if possible

[Kingace]

Bodybuilding and strength training are pretty much the same thing , just on different parts of a spectrum. Both sports revolve around the same exercises and progressive overload. Bodybuilders who train for "size" are really just train specifically in a way to get stronger (though not maximally) that causes a maximum size increase.

What do people in the gym who use machines and think they know what they are doing get categorised as? Misinformed body-builders?

[coreJack]

What do people in the gym who use machines and think they know what they are doing get categorised as? Misinformed body-builders?

We could just as easily categorize them as misinformed strength trainees. Before finding SL and SS, I was one of them.

I agree with killerdude. Real bodybuilders are strong guys. If someone disagrees, they should go tell Ronnie Coleman in person that he's a p****y because he's a bodybuilder.

[Van]

We are taught to squat or...well there is no or in strength training.
There are guys at the gym with significant size and strength who never squat, and if they do, it's a few quarter squats. They can leg press several hundred lbs and you can see them doing leg extensions/curls till they can't stand up straight anymore. I sometimes wonder if these guys are working with some kind of plan or just picking random machines that seem most appealing upon walking into the gym. There are some huge guys and they are moving massive weight on those machines, so I have to say that they are strong? I certainly wouldn't pick a fight with them, but despite the fact that I can ass-to-the-grass 100kg they probably wouldn't have to think twice about knocking my block off. I think I'm just jealous. I want to "look" strong too.

[atypical1]

And those guys doing leg extensions are going to be complaining about their knees bothering them. The same goes for the quarter squat guys. The goal is to be able to lift for the long haul and you won't be able to do that if you use some of those techniques.

Some of those have a plan and some are doing random work. Some of those guys just have great genes which means they can grow regardless of what they are doing. It doesn't mean that it's right for everyone or that they are getting the best results they could.

james

[Sam277]

They may have a plan, but it may just differ depending on how they feel.

[Portillo]

Biceps are smaller muscles hence they can be built easier.

I don't understand? ... can you elaborate on this for me if possible

Meaning to stimulate growth in the biceps isnt as hard as bigger muscles. Then again alot of ppl struggle to get their biceps bigger, i guess it matters on how smart you train.

[killerdude494949]

Bodybuilding and strength training are pretty much the same thing , just on different parts of a spectrum. Both sports revolve around the same exercises and progressive overload. Bodybuilders who train for "size" are really just train specifically in a way to get stronger (though not maximally) that causes a maximum size increase.

What do people in the gym who use machines and think they know what they are doing get categorised as? Misinformed body-builders?

When I mean bodybuilder I mean someone who is serious about it. Its not hard to spot a misinformed self proclaimed "bodybuilder." You just have to notice there 6 day splits, lack of back and legs, hunched shoulders, ballooned chest and arms, using same weights, giving into hype and not know how to eat...I talk to guys like this at my gym all the time...they always complain how they are not happy with their results...I will however give credit to these people since I know a few people like this and they have good intentions but it does not make them bodybuilders.

[killerdude494949]

Some of those guys just have great genes which means they can grow regardless of what they are doing. It doesn't mean that it's right for everyone or that they are getting the best results they could.

+1

I know someone like this.