Here’s Why Conditioning Is Crucial For Bodybuilders

Too many bodybuilders believe that they don’t need conditioning training, as it will melt away their gains. While it is true that conditioning exercises will shred a very small portion of your muscles, it can also help keep your body lean and those muscles more visible. Refusing to do any kind of conditioning work will leave you with a slightly bigger biceps, but the price is too high to pay because your athleticism will suffer, not to mention that fat will stick with you much easier.

If you take some time to come up with a plan of conditioning exercises, you will quickly see the results. Not only will your body become leaner, but your lifting capacity will improve as well. It’s important to note from the start that conditioning drills we’ll be writing about should be done only two or three times a week, and at all times be sure to keep your diet on the right track.

We’ll start with the most demanding one – conditioning complexes. These workouts entail a few different exercises (such as military press, push press, deadlift and front squats) done in series without rest, all that using light weight lifts with a full range of motion. Also, you need to move quickly through the exercises to keep things more interesting and intense. If you are just starting off with your conditioning work, we suggest you take it slowly and use a forty-five pound bar with no weights, then you can add five pounds per week, to keep your body on edge. Conditioning complexes are very effective because they don’t take long to do, but they are high intensity. You should do these exercises before you start your main weight lift workout, because it will keep your heart rate elevated, helping you burn more calories throughout your weightlifting sessions. Do conditioning complexes once a week, it will be sufficient to see the results.

Sled pushes are also a good way to go, thanks to the concentric muscle contractions (increased muscle tension as it shortens), which in turn cause an increase of protein synthesis and muscle gain. This exercise is straightforward – push until you can’t push anymore. To put it more precisely, you should dosled pushes after you’re done with your workout, and spend about ten minutes doing them. For this exercise, it is crucial to keep your body at either forty five or sixty degrees, your arms locked on the sled and your abs very much engaged. While you’re pushing always get your knees as high as you possibly can and don’t forget to open your hips with each step.

We also need to talk about sprints, seeing that they are one of the best exercises that you can have in your conditioning arsenal. Sprints are good for several reasons, the first of them being that they work your mechanics, which is just as important as gaining muscles. Before you acquire the mass, you need to know how to move well, and sprints are an excellent way of teaching your body to do just that – move quickly and agilely. Doing your sprints before you start your main workout (pre-lift sprints) will help you perform better later because you’ll preset your nervous system to react better to training. Be careful though, because you need to find the balance between the waking up of your body so don’t get exhausted with sprints before you even start lifting. Fatigue is the enemy here, so know your limits when doing your short distance sprints. You should do your sprints two days a week. Start this off with five sprints of up to twenty yards, then add one sprint each week, until you reach ten.

Finally, jumping rope is an oldie-but-goodie in conditioning drills, because it’s lower impact than all other exercises we mentioned, and it’s safer to perform. You might need some exercise to get it right, but once you do, you’ll get shredded quite efficiently, but you won’t lose your muscles. With this exercise, there’s no need to overthink it, do it two times a week for fifteen minutes and you’re set.

Conditioning work is very important, because you don’t just want to acquire as much muscle gain as possible, you also want to keep yourself in athletic shape. Combine weightlifting with some of the aforementioned conditioning drills and the results will be superb.

Prev1 of 2Next

Others Also Liked