Q: I’m a powerlifter, but I want a better physique. I’m not sure how. I’ve got some muscle, but I sure don’t look like a bodybuilder. What should I do? I’m thinking I just need more isolated exercises for each muscle, like pushdowns for triceps. If I keep pushing heavy weights on all those exercises, I’ll look more like a bodybuilder, right? Do any of your e-books address my problem?
A: You gave a clue to one of the big reasons so many trainees make slow-to-no muscle gains: They’re brainwashed into believing that heavy training exclusively is what builds mass. That’s simply not true…
In The Ultimate Power-Density Mass Workout we discuss the research that shows that the dominate fiber type in the biggest, freakiest bodybuilders is fast-twitch type 2A. Those are dual-capacity fibers—they have both power and endurance components. Therefore you must somehow affect the low-rep power side as well as the higher-rep, longer-tension-time constituents.
For example, in the Power-Density Mass workouts in that e-book, we use heavy power-pyramid training followed by the 4×10 method for density in the basic program, and then we add in rep-tempo variation and drop sets for a more extensive Positions-of-Flexion mass routine…
Analyzing those Power-Density mass routines can help you design your own bodybuilding-transition program. Just keep in mind that you need both power and density, or endurance.
Of course, you’ll also need to get leaner to see more muscle detail. That will automatically make you look like a bodybuilder (yes, getting leaner will make you look bigger, too!). Notice how, despite weighing less, Jonathan’s back changed in these photos as he got leaner and added muscle density…
You may want to read our X-treme Lean e-book, which has meal-by-meal diets, training info and supplement recommendations. The diet basics include gradually reducing carbs—but not too low—ramping up activity and cheating (you must use cheat days to keep the starvation mechanism at bay—or you burn muscle for energy).
Once you start seeing abs, you’ll definitely have a bodybuilder mind-set—and physique—and you’ll be getting lots of raised eyebrows when you peel off your shirt with confidence.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
The “New” Perfect Physique
You’ve probably believed that women go crazy over huge muscles. You’ve probably even aspired to look like Arnold at some point.
The picture of the perfect physique seems to have changed over the years…
There were several years when it seemed women preferred a leaner and smaller physique like Brad Pitt’s in Fight Club.
Luckily, that seems to have just been a fad, and a more muscular look has become more desired again. Not pro bodybuilder big, but something in between with good muscularity and chiseled detail…
Alain Gonzales refers to it as the “Athletic-Aesthetic” physique, and women go wild over it.
Check out Alain’s 12-week program here: