Strength Training vs Body Building

[x3malex]

Im a kinesiology student and I read in one of my kin books (i've wondered this before too)...what is the difference between body building and strength training?

Strength Training is usually 1-6 reps, supposedly for strength (3 sets with 3ish mins of break). Body builders are apparently not training for max strength since they do 8-10 reps with 1 min breaks in between exercises with 3 sets to allow more blood flow in the muscle so it can look bigger.

In my eyes the logic doesn't make sense...first of all that blood flow in the muscle for body builders, is that permanent or only during the exercise? 2nd, if you're a strength trainer and you're lifting more than a body builder (since you're focusing on strength), shouldn't you be producing more muscle? (assuming that both have the same diets).

Additionally, I have been strength training for 2 months now. I do upper body on a monday and it takes me about 5 days to recover! You're supposed to do each set till failure and I am. And if I lower the weight then it's not really strenght training, is it?

 

[evolutionX]

Im a kinesiology student and I read in one of my kin books (i've wondered this before too)...what is the difference between body building and strength training?

Strength Training is usually 1-6 reps, supposedly for strength (3 sets with 3ish mins of break). Body builders are apparently not training for max strength since they do 8-10 reps with 1 min breaks in between exercises with 3 sets to allow more blood flow in the muscle so it can look bigger.

Strength training could range from 5x5, 5x3, 3x3, 3x1, etc etc etc
Many bodybuilders use every rep range to make full potential of training. And many strength athletes will use higher rep sets.

In my eyes the logic doesn't make sense...first of all that blood flow in the muscle for body builders, is that permanent or only during the exercise? 2nd, if you're a strength trainer and you're lifting more than a body builder (since you're focusing on strength), shouldn't you be producing more muscle? (assuming that both have the same diets).

You have to look at over all volume and intensiveness as compared strength more based towards neural adaption.

Additionally, I have been strength training for 2 months now. I do upper body on a monday and it takes me about 5 days to recover! You're supposed to do each set till failure and I am. And if I lower the weight then it's not really strenght training, is it?

You might have a poor training set up if you're needing five days to recover.

 

[x3malex]

Strength training could range from 5x5, 5x3, 3x3, 3x1, etc etc etc
Many bodybuilders use every rep range to make full potential of training. And many strength athletes will use higher rep sets.



You have to look at over all volume and intensiveness as compared strength more based towards neural adaption.



You might have a poor training set up if you're needing five days to recover.

I appreciate your reply, but you didn't answer much of my questions .

My training regime is: X: dips/curls/upright rows/incline b press/military press/chins. Y: squats/SL deadlift/core/forearms.

My eatins is fairly frequent. I get 2000kcal from my weight gainer alone, I eat every 2 hours and I reach around 3500-4000kcal a day. I am 160 pounds, 5'10, 19 yrs

 

[dswithers]

There is a lot more to lifting a heavy weight for low reps than just muscle strength, there is CNS (central nervous system), muscle fiber recruitment, mind body link, technique, joint and connective tissue strength, etc. If you use the example of the 110 pound woman who lifts the car off her child, that is the kind of effort one would like to be able to perform on command, and without injury.

If you are new to resistance training it is often useful to spend a few months performing higher rep sets, like 10-15 reps to develop some systemic endurance and technique or feel for the exercises.

Going to failure on every set is not a good long term plan for most individuals. Most intermediate and advanced trainers perform all sorts of cycling of intensity (how close to failure you go on each set) and volume (how many total reps you perform over a time period (each session, per week, per cycle, etc).

Read the stickies on this site and/or other places like Bill Star's 5x5, etc.

 

[x3malex]

There is a lot more to lifting a heavy weight for low reps than just muscle strength, there is CNS (central nervous system), muscle fiber recruitment, mind body link, technique, joint and connective tissue strength, etc. If you use the example of the 110 pound woman who lifts the car off her child, that is the kind of effort one would like to be able to perform on command, and without injury.

If you are new to resistance training it is often useful to spend a few months performing higher rep sets, like 10-15 reps to develop some systemic endurance and technique or feel for the exercises.

Going to failure on every set is not a good long term plan for most individuals. Most intermediate and advanced trainers perform all sorts of cycling of intensity (how close to failure you go on each set) and volume (how many total reps you perform over a time period (each session, per week, per cycle, etc).

Read the stickies on this site and/or other places like Bill Star's 5x5, etc.

Yeah, I read all about motor neurons, CNS, muscle fibres, fast twitch, slow twitch muscle fibres, but what do you propose I should do? Should I reduce, the weight on all exercises? Say I'm benching 170ish right now, should I reduce it to 150? If so, when would I know the right time to up my weight to increase muscle growth again? I mean clearly I'll be benching 150 with ease...so what should be my main indicator to increase weight (as a bodybuilder! not strength trainer).

And I've been working out for the past 3 years now.

 

[evolutionX]

I think you should follow Westside for Skinny Bastards II. You can google it and find it easily. This will help you to understand training templates and how to set up an effective training program. I'd also google Bill Starrs 5x5. It would definately benefit you to build some strength primarily and hypertrophy secondly at this stage.

How do you know when to up the weight? It depends on your rep range goal. Did you hit X weight for X reps that you wanted? If so, add weight. If not, keep trucking.

I'd also spend some time over at triple w dot eliteftsdotcom and triple w dot ericcresseydotcom reading their articles.

What year are you in your kinesiology program?

 

[x3malex]

I think you should follow Westside for Skinny Bastards II. You can google it and find it easily. This will help you to understand training templates and how to set up an effective training program. I'd also google Bill Starrs 5x5. It would definately benefit you to build some strength primarily and hypertrophy secondly at this stage.

How do you know when to up the weight? It depends on your rep range goal. Did you hit X weight for X reps that you wanted? If so, add weight. If not, keep trucking.

I'd also spend some time over at triple w dot eliteftsdotcom and triple w dot ericcresseydotcom reading their articles.

What year are you in your kinesiology program?

I looked at Skinny Bastard II. The program is WAYY to complicated for me to incorporate. Bill Starr's seems more manageable, but it it has workout of the same body parts on Mon/Wed/Fri! It takes me 5 days to recover a large muscle such as the chest or quads, or for that matter everything. The Bill Starr program says 5x5 on day one, say for squats. I do 3x6 and my recovery rate is abysmal, let alone doings 5 sets then working out again 3 days later.

What are some possible issues with recovery? Does it have to be weight? Could there be something physically wrong with me lol? Too much lactic acid storage?

 

[evolutionX]

I looked at Skinny Bastard II. The program is WAYY to complicated for me to incorporate. Bill Starr's seems more manageable, but it it has workout of the same body parts on Mon/Wed/Fri! It takes me 5 days to recover a large muscle such as the chest or quads, or for that matter everything. The Bill Starr program says 5x5 on day one, say for squats. I do 3x6 and my recovery rate is abysmal, let alone doings 5 sets then working out again 3 days later.

WS4SB does seem complicated. But it mainly deals with having 1 main strength movement (bench, military press, etc) and then a few accessory movements. The nice thing about the program is you get to pick what you want to do and just follow the set/rep parameters. It's actually a very easy program to follow because it's fool proof if you follow the instructions.

What are some possible issues with recovery? Does it have to be weight? Could there be something physically wrong with me lol? Too much lactic acid storage?

I think it's all the failure work you're doing. If I had several exercises and went to failure on all of them, I'd be sore for days. Really there's no reason to go to failure that much. It's better to keep 1 rep in the hole and be ready to lift again in a day or two.

Eh, lactic acid is recycled fairly quickly. So the soreness you're feeling the next day is not the build up of lactic acid. It's all that trauma and tearing of the muscles.

 

[x3malex]

Ok, thank you very much for your input. I'll try to reduce the reps/weight a bit and see what happens, I'll also look into those programs.

Thanks again!