Mark Dugdale trains four day per week for roughly an hour. Ronnie C trains 6 days per week for about 1 1/2 hours. For example, you’ll see partials focusing on the bottom ROM to keep constant tension, you’ll see heavy partials at the top ROM for overload, you’ll see … Pro bodybuilders tend to have a particular way in which they train. You’ll see a lot of specialized techniques. Of course this makes you more powerful, but it also does something unique that's of greater interest to us bodybuilders. neuromuscular efficiency). This can often involve three or more sets, and some bodybuilders will perform up to 20 sets for a single exercise! It's likely that bodybuilders would have continued training 5-6 days a week, working each muscle group twice per week, had it not been for the six-year Mr. Olympia reign of the U.K.'s Dorian Yates. A recent study suggests even pro bodybuilders train a lot fewer hours per week than you'd think. Everything has a starting point in life, and for lifting and bodybuilding, it’s the ground floor—there’s just no way you can start in the middle or at the top. For a lot of bodybuilders, that's the day you can do other stuff: tan, go on dates, do your laundry. Some external rotations at the end of your chest or back workout will do the trick. While simply one or two sets can be sufficient for building strength, building muscle like a bodybuilder usually requires working a muscle to complete exhaustion. Train four to five times per week. He keeps a pretty fast pace. Aim for four to five training times per week, varying the types of exercises you do. Well consider this your go to guide on how to start bodybuilding process. You need to have at least two days every week, during which you don't train at all. Tip #3: Do a High Number of Sets. The reason for this is that as the shoulder muscle gets stronger, the rotator cuff gets weaker unless you train it directly with 3 sets of 15-20 repetitions of rotator cuff exercises. You cannot just train constantly and think you'll build muscle faster that way. It's commonly believed that it takes hours per day, many days per week, to build world class muscle. Although you might be tempted to train seven days a week, or even multiple times per day, this will actually slow down your progress and damage your muscles. Jay doesn't do a double split all the time, nor does he train for two hours. Most pros don't train much more than most people, well most people that do go to the gym regularly. However, I've consistently found that such a training regimen is far too taxing to recover from. As Jones often said, "You can train hard or you can train long, but you can't do both." When you train for power, which is essentially being able to do more work in less time, your muscles develop an improved ability to recruit or activate more muscle fibers at one time (a.k.a. That's the way to injure yourself.