How to Train a Client for Body Building

Training Someone for Body Building

What is the difference between athletic training and body building?

There is a huge difference between training a client for athletic performance or function training as it is called today, as opposed to body building. I trained as a body builder in the 90s which led to competition. As a body builder, each segment of your training is planned according to how you progress and so called theories of progression. Although there is no set standard as to how each person should train for optimal gains, there is a defined and specific plan that one must follow which includes a change in reps, sets, volume and intensity, time under tension, rest periods and diet. Different coaches and trainers all have their varied opinions however there still lies a specific program for each individual. 

Functional Training

With functional training, exercises that carry over to every-day-life performance are preferred and that can vary with each training session. These exercises will mimic what the athlete does in his or her sport that will focus on optimal gains and include five physical factors that the athlete must possess. These factors may vary from sport to sport but they all include:

• strength
• power 
• balance and agility 
• flexibility
• endurance

This type of training prepares an athlete for his or her sport. Functional Training uses many concepts developed to improve speed, strength, and power to improve sport performance and reduce incidence of injury. It teaches athletes how to handle their own body weight. The coach will incorporate balance and proprioception (body awareness) into training. Athletic training needs to introduce controlled amounts of instability so that the athlete must react in order to regain their own stability. As opposed to body building programs, there is very little exposure to seated machines and isolated exercises as these do not carry over to every day sport. Artificial turf, grass and ice are examples where the ability to display strength in conditions of instability is actually the highest expression of strength. 

How should I start training someone to be a body builder?

There are many conflicting opinions on body building principles regarding the use of free weights vs machines, body part splits, and repetition ranges. For every rule, there are exceptions according to the individual’s strength, level of fitness, body weight etc. It is important, however, to understand the theories and limitations to body building so that you can design an effective muscle building workout. 

The most basic of body building principles is exercise selection. Most experts agree that a combination of free weights (compound exercises) should be performed along with isolated exercises (machines) to focus on specific muscles and full development. Competitive body builders acknowledge that machines allow them to target specific muscles to really make them grow. For example since the leg press (seated) does not involve the lower back as much as the overhead squat, they can push more weight.

Training frequency, reps ranges, and sets are other body building principles that must be set in the program and change according to gains met. Once again there is a lot of controversy, as some exercises are better suited for higher repetitions and some muscles respond better to a mix of rep ranges. Evidence suggests that a moderate number of sets (about 12-15 per body part per week) and a moderate number of reps (5-8 per set) is optimal for muscle growth. 

The last body building principle I would like to mention is training overload. Again the controversy lies in whether it is best to constantly push to failure or just training to performance failure. Progressive overload is key. If you do not increase the weight you use or increase the workload, you are not building muscle. 

Training Men or Women?

Although men and women are aesthetically different, their training programs and goals are usually the same. Men strive to be jacked and huge, while women want to be toned and shapely. There is not a big difference between choice of exercises, reps, sets, etc. It is my personal opinion that if given the choice, women stick with female trainers as they know and understand the hormonal changes that can occur during the training period. This understanding can help with communication and support with the ups and downs that may occur during these times. 

Training for Competition

Training for competition is a much more complicated and detailed project. You must understand what is required to be stage ready. Every phase of training is a detailed from the exact amount of cardiovascular work each weak to the fluctuations in the diet. Bodybuilding competitions require a certain level of physical and mental discipline. It is a hard journey that involves different categories…from light weight to heavy. A difference in only 1/2 pound on stage day can force you into a category that you did not plan for. This is why it is of utmost importance to be prepared. As a personal trainer, if you are going to take on a client that wants to compete, make sure that you do your homework. Get out there and visit other shows, understand what the judges are looking for, and know that like in any field of competition there are politics. My best advice is to talk to other trainers that have had success in the sport with their clients as opposed to taking advice from a magazine or internet.

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