Everything has a starting point in life, and for lifting and bodybuilding, it’s the ground floor—there’s just no way you can start in the middle or at the top. You’ll see a lot of specialized techniques. Tip #3: Do a High Number of Sets. This can often involve three or more sets, and some bodybuilders will perform up to 20 sets for a single exercise! While simply one or two sets can be sufficient for building strength, building muscle like a bodybuilder usually requires working a muscle to complete exhaustion. neuromuscular efficiency). Ronnie C trains 6 days per week for about 1 1/2 hours. Although you might be tempted to train seven days a week, or even multiple times per day, this will actually slow down your progress and damage your muscles. He keeps a pretty fast pace. Some external rotations at the end of your chest or back workout will do the trick. Well consider this your go to guide on how to start bodybuilding process. That's the way to injure yourself. For example, you’ll see partials focusing on the bottom ROM to keep constant tension, you’ll see heavy partials at the top ROM for overload, you’ll see … As Jones often said, "You can train hard or you can train long, but you can't do both." Jay doesn't do a double split all the time, nor does he train for two hours. Mark Dugdale trains four day per week for roughly an hour. A recent study suggests even pro bodybuilders train a lot fewer hours per week than you'd think. Of course this makes you more powerful, but it also does something unique that's of greater interest to us bodybuilders. However, I've consistently found that such a training regimen is far too taxing to recover from. The reason for this is that as the shoulder muscle gets stronger, the rotator cuff gets weaker unless you train it directly with 3 sets of 15-20 repetitions of rotator cuff exercises. Train four to five times per week. Pro bodybuilders tend to have a particular way in which they train. It's commonly believed that it takes hours per day, many days per week, to build world class muscle. You need to have at least two days every week, during which you don't train at all. It's likely that bodybuilders would have continued training 5-6 days a week, working each muscle group twice per week, had it not been for the six-year Mr. Olympia reign of the U.K.'s Dorian Yates. Aim for four to five training times per week, varying the types of exercises you do. You cannot just train constantly and think you'll build muscle faster that way. For a lot of bodybuilders, that's the day you can do other stuff: tan, go on dates, do your laundry. When you train for power, which is essentially being able to do more work in less time, your muscles develop an improved ability to recruit or activate more muscle fibers at one time (a.k.a. Most pros don't train much more than most people, well most people that do go to the gym regularly.