3x5 is too low to build muscles. It's also rather poor to build strength for beginners. You want higher reps than that.
Switching to BB routine is a smart thing, Deluge.
Quote:Deluge Wrote:
I find it interesting that most RVF lifters seem to be doing strength training rather than bodybuilding. Any idea what makes us so different? Personally I transitioned from the former to the later after 6 months or so.
Physically there's no real difference between the two (as natural lifters) if you understand how it works.
Bodybuilding is all about time under tension for muscles: lift weights as heavy as possible for as many reps as you can.
Strength is all about force production. For that, you have two components: structural (bigger muscles move bigger weights) and neuro-muscular activation (the more motor units get activated, the stronger you are). The former is obviously bodybuilding, the latter is indirectly so. A motor unit is a motor neuron + skeletal muscle fibers. To produce more force, you need to activate more muscle fibers. Only fibers recruited during exercises are available for adaptation (i.e they only grow if you use them). The more adapted they are to training, the closer they get to their genetic potential for force production and hypertrophy. In other words, if you get stronger, your muscle fibers adapt and grow into higher quality ones. It's Starling's Law of Recruitment if you want to read up.
Mentally it's a different story. Strength training makes you feel powerful. This feeling can be just as addictive if not more than having a chiseled body.
Having said that, if you train for strength correctly (as I described above) then you will also build muscles just like a bodybuilder. Any difference is just visual i.e body fat % and is down to your diets. Competitive weightlifters and powerlifters look pretty much like natural bodybuilders off stage (i.e before the last gap extreme cut and dehydration). The chubby ones (excluding super heavyweights) are usually not at the top.
In the golden age of physical culture, bodybuilders and strength athletes were the same people called...lifters. Drugs changed the game as you don't need to get very strong to build good muscles and politics made sure that bodybuilders didn't need to show case strength and athleticism anymore.
In the modern age, most people's early exposure to lifting are via 3x5 or 5x5 routines like Starting Strength or Stronglifts, which are rather mediocre for both strength and bodybuilding. This is why it appears to you guys that you either pursue strength or bodybuilding but not both.
More than half of my powerlifting training is basically bodybuilding. And I know that a significant amount of time is dedicated to bodybuilding for Chinese weightlifters esp for small muscles (yes they curl and do tons of tricep extensions).