How to Bodybuild Without Bodybuilding

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In this video, I discuss how to “bodybuild without bodybuilding.”

What I mean by that, is that you can build the kind of muscle more associated with casual bodybuilding without needing to fully commit to bodybuilder-style training, or a bodybuilding lifestyle.

TO do this, you need to understand the basic triggers that cause hypertrophy and the best techniques that can really work for stimulating growth.

Bodybuilders may disagree on the best methods for building bigger muscle, but some popular options include training past failure and using “intensity techniques” to create a massive pump; or utilising techniques like lengthened partials. At a certain point, you learn to feel the kinds of moves that are likely to trigger growth. It’s then a simple matter to ensure you get just enough stimulus before each workout ends.

Combining this with other types of training is easy - because you’re already stimulating the muscle with other tasks and you’re already achieving a certain amount of balance in terms of your strength and movement patterns.

That means you can use some of these basic techniques for just a few sets and reps at the end of a workout - and it will be enough to see some targeted muscle growth! It doesn’t take long and it takes nothing away from your training. So why not get a body that LOOKS like an action hero AND moves like one?

[tllt]

seeing you inside a building is like seeing a unicorn in target. its a crime

[QuincyKane]

This is in line with what I aim for; training to perform like an action hero AND look like one.

[jojo-pmnk]

Man you look absolutely massive, your arms and shoulders are so dense and detailed. Well done!

[marcramirez]

I've been workingout for years. What I can say is what's really been helping me is workingout without concentration. Like when I'm doing push ups or weights I just go with the flow. In that way it's actually shown me how strong I really am.

I do certian exercises with concentration. But usually just going woth the flow has been helping me out big time! Un-tensing your body without loosing your proper form.

[mr.potatohead]

This approach makes sense. My job is landscape maintenance and I ride bike a lot. I've noticed reducing frequency based on how hard I'm working is required. Also, a 40 minute bike ride with a few hills must count as leg workout and when it's lower body day I focus mostly on posterior chain. Winter is here, work is done, biking in cold rain is 🐂💩, so my workouts are lil more frequent ( every other day) upper lower and added a couple more exercises.

[hiddenstorypl]

I mix many fitness / bodybilding styles: barbell + dumbells, kettles, bulgarian bag, expander + bands, clubbell, bodyweight training, passing a monkeybars, rings. I am inspired by Bioneer and it really works. Because I am bored too fast doing one thing, changing every training day the way of workout keeps me in focus and attention.

[potapotapotapotapotapota]

Even doing just a little bit of bodybuilding for legs can actually improve performance in sport. Having more muscle fibres as a result of hypertrophy has a multiplier effect on strength and endurance that you get from your sport. In fact, strength training is also useful to isolate as you mostly focus on endurance with sport.

[kubakozmin]

Yeasterday I was just thinking about how am I shrinking from more cardio based activity and how to make myself a little bigger without sacrificing performance. One night later you upload this lifesaver. Thanks Adam

[RMS.]

This type of video is the reason why I've been watching since your early days

[pinguinoer]

10:28 I'll absolutely use this in my training going forward. I'm a cyclist and I'm happy with my legs... but in my heart of hearts I want jacked shoulders and forearms too.

[Edgycoo]

I agree. A lot of people say they go to the gym to just feel better or be more functional, which is absolutely valid, however, most of these people say this because they have not been able to develop an aesthetic physique, which isnt necessary in the slightest if they dont want it, but those that want it, you can have both and there is very little extra input needed. a few tricep and side delt exercises can work wonder. A little bit of upper chest, some abs, calves, it wont detract from your other training by much at all and in some instances it can help. The opposite is also true. Those that have a very aesthetic physique but suck at things that involve coordination or....explosiveness or endurance, you can add those in with a bit of heavy bag training or sprinting or a weekend game of tennis even. You dont have to "have it all", but if you want it, its not that hard.

[nepenthe]

I just recently started adding some quick drop sets in before my normal workouts, and it's awesome! I get a decent pump that I feel the next day, but I'm still able to work out every day. Your approach to fitness is really inspiring! Keep up the excellent work!

[takeiteasy]

Thats very much my approach. I did muay thai and BJJ for 7 years and then rock climbing for the last 5 years while training some muscles that are less stimulated (pecs, triceps, legs) after my climbing sessions. Takes me 20 minutes after my climbing 3 times a week and I am very happy with the results.

[heyitsmort]

It’s always funny to me how so many fitness content creators focus on perfecting a system. “The ultimate exercise, ” “the best way to recover, ” all of these things are unnecessary in building an extraordinary physique, at least in my opinion. And all it takes to build an extraordinary physique is to do beyond-the-ordinary exercise. Thanks as always for your ongoing education! Would love to see a rope flow vid, been seeing that around more and more

[ReasontoLiveAdventures]

In the late seventies and eighties, the martial arts teachers I trained under discouraged students from bodybuilding. Then, in the nineties to present, heavy weight training was encouraged for MMA fighters.

[gemmaophillips]

Glad to see your channel growing to 895k subscribers. This channel provides excellent content on all aspects of physical improvement. Well researched and presented ❤🤟🤟

[utubejuan]

Personally I start with bodybuilding as my base, and then add different modalities from there. Love your program too! I've incorporated a lot of ideas from it

[davegan]

I swim, bike and run. Im in my 60s and started resistance training during covid to be able to continue training while confined to the house. I've kept it up since because I definitely got stronger

[Saiarts_yt]

I built my muscle using bodyweight and resistance bands (mobility bands some others would call it). Honestly I've been working out for 5 years, almost 6 actually since I started working out February of 2019 before the pandemic.
To answer this question of how to bodybuild without bodybuilding, to answer this question its actually simple; stick to upper/lower/full body split using push, pull, legs, hinging, and loaded carries movements using foundational exercises. All less than 30 minutes of your day training every other day, hence train bi-daily. You should consider moving and mobilizing yourself and less on strength and power training. This can apply to weight training as well but I personally do calisthenics and resistance bands training only. In future I would look forward to training with kettlebells and some yoga into my training as well.

[Ironchimpmonk]

I like to split my hypertrophy and strength workouts because of fatigue and work. Plus, concentration. I give every modality and protocol its own time. Strength, hypertrophy then Cardio/conditioning usually in that order. The goal is to give a hard effort in the workouts while still remaining effective at work.