T Nation

Old CT “Ideal Bodybuilding” Template for 2B

Christian,

I saved the following post from your forum back in 2014-2015 when someone asked how you trained bodybuilders, well before your neurotyping system was published. Would you say this appropriate for a type 2B, except for the 3-5 rep zone?

I used it with some success years ago, but was a little burnt out by the 3-5 rep zone. I’m considering running it again but am older and would modify it to address that issue.


“I use many different methods. I find that not all bodybuilders are open to new ideas, it’s a very conservative crowd.

So I’ll tell you how I like to train people when they are shooting for maximum muscularity, it’s not always exactly how I train bodybuilders.

MY IDEAL APPROACH

  • Use a lift-based training split (squat day, bench press day, deadlift day, overhead press day, rowing day)
  • Train the main lift for strength (strength for a bodybuilder is 3RM not 1RM strength, so training for a 3RM normally means work in the 3-5 reps zone)
  • Include one or two assistance exercises, strengthening portions of the main lift (normally done one zone above, so 6-8 reps)
  • Finish by an isolation complex doing 3 exercises as a giant set, working the muscles involved in the main lift, sets of 8-12 reps are used

For example:

DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method

B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method

C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method

D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps

Done as a circuit 3-4 times

DAY 2
A. Bench press
5 sets of 3-5 reps using the double progression method

B. Close-grip floor press
3 sets of 6-8 reps using the double progression method

C. DB incline press
3 sets of 6-8 reps/leg using the double progression method

D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps

Done as a circuit 3-4 times

DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method

B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method

C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method

D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps

Done as a circuit 3-4 times

DAY 4
A. Military press or push press
5 sets of 3-5 reps using the double progression method

B. High incline DB press
3 sets of 6-8 reps using the double progression method

C. Arnold press
3 sets of 6-8 reps/leg using the double progression method

D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps

Done as a circuit 3-4 times

DAY 5
A. Barbell row (I like “chinese row” where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method

B. Chin-ups or lat-pulldown
3 sets of 6-8 reps using the double progression method

C. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method

D1. Straight-arm pulldown 8-12 reps
D2. Preacher curl 8-12 reps
D3. Hammer curl 8-12 reps

Done as a circuit 3-4 times “

I wouldn’t go as heavy on the main lift for 2Bs. More like 6-8 reps.

And on the assistance exercises I’d go with 8-10 instead of 6-8.

That’s really helpful, CT. Would you change the number of sets for the main and assistance lifts, too, to keep reps to about 25 per lift per workout?