How to get Started?

[CZERWIEC]

I'm 52 been powerlifting/strongman since I was 39. It has taken a toll on my body the extreme lifting (torn bicep,torn glute etc) Would like to make the transtition to master bodybuilding. Could I get some ideas on how to make that transtition, going to watch my first contest in a couple of weeks. Open to all suggestions and ideas in training and nutrition. Right now I'm carb cycling weighing in at 222lbs about 5'11"

[Hammerfit]

I'm 52 been powerlifting/strongman since I was 39. It has taken a toll on my body the extreme lifting (torn bicep,torn glute etc) Would like to make the transtition to master bodybuilding. Could I get some ideas on how to make that transtition, going to watch my first contest in a couple of weeks. Open to all suggestions and ideas in training and nutrition. Right now I'm carb cycling weighing in at 222lbs about 5'11"

There is a ton of experience on this forum. My own 2 cents:
Learn to work around your injuries. Listen to your body. If it hurts, change the angle, switching from BB to DB or even to a machine helps. Power Lifting is all about increasing your lifts. Bodybuilding is all about improving your physique. You don't have to squat 500lbs or deadlift 700lbs to be a bodybuilder (but it sure does help) but you can build muscle without max. weights. I tell clients it's all about training as heavy as possible with the most time under tension, which increase hypertrophy, which is the goal in bodybuilding. Read up on muscle confusion training, rest pause techniques by Dante on Dog Crap Training, Training past failure by Dorian Yates, FST-7 training by Hany Rambod, German Volume training and it's many variations, and even keep some of your power lifting training in to keep you strength as high as possible. There many ways to skin a cat and you will get a ton of good info and support on this forum. Good luck to your endeavor and don't be afraid to ask for advice from any of the competitors we have here. That is the purpose of this forum.

[CZERWIEC]

Thank you will start reading. Anything else from anyone please post. Looking to seeing my first contest to see what I should look like. I guess that's something I'm wanting to know also. I see all the beast (Coleman, Cutler etc) know that's not possible at my age. I'm around 222 good shape not ripped.

[mrky03]

You just have to train and diet,see what happens. Not many are going to fall into the Coleman/Cutler category! Nailing your diet and getting super lean is going to get you a long way. Maybe post some pics at some point,get some feedback.

[Baldiewonkanobi]

The late Vince Gironda would answer this by saying...."every muscle has 4 sides". In power lifting its concentrated explosive strength with tendons so thick it takes a hack saw to cut thru them. In Bodybuilding its TUL time under load like Hammer says. Pecs for example. Look at Arnolds pecs. Upper pecs dominate but with a distinct seperation all the way to the upper clavicles, clear crisp outlines of the lowers sweeping right into the armpit. I would hit them with high rep dumbell bench, upper flatbench and declines. Then do flies the same. 4-5 sets each with moderate pound increase between sets. This should take at least 45 min. Time remaining can be filled with cable cross overs and pec deck. Once a week. Sholud be so intense you will want to wait a week. Now mid week if you wish you can do some raw bench work for reps or weighted dips. Depends on your recovery.


Baldie

[HeavyDutyGuy]

I would think you have all the strength you need from powerlifting. Just have to convert that into lean muscle building with more concentrated and focused contractions, add in more isolation movements and intensity variables, eat clean, throw in some cardio and you should be golden!

[CZERWIEC]

Thanks guys, I'm going to start a log an post some pics for further help