To close out our series on Justin Bieber’s workout routine, let’s look at what all three of the experts who examined Justin Bieber’s workouts had in common. All of our experts recommended to:
• Do three or four workouts a week, with a balance of upper- and lower-body exercises. Fewer workouts allow for higher intensity and more recovery.
• Begin each session with heavy, structural lifts: squats, deadlifts, presses, rows, chinups, or pullups.
• use the second half of the workout to include single-joint exercises that work smaller muscles (e.g. biceps curls, triceps extensions, lateral raises).
• Employ a variety of rep ranges to allow a mix of heavy, moderate and light weights.
And whether you’re just starting out on your first gym routine or you’ve been working out for years, if you’re a young lifter the big message is this:
If the goal is to gain mass, you probably won’t get there by training like a bodybuilder. Not at first. The closer you are to the starting line, and the farther you are from a bodybuilder’s physique, the more important it is to build a base of strength. You want to get a little stronger each week in the aforementioned squats, deadlifts, presses, and rows.
If your body is closer to your genetic limits, you have to be willing to piss yourself off from time to time. Remember the words of wisdom from Bryan Krahn, “I still do the classic personal-trainer voodoo trick of making people do the opposite of what they’ve been doing, at least for a while. Someone who’s really into low-rep training might get a good bump from bodybuilding stuff, and vice versa.”
And as for Bieber’s program, unless you’re a fairly advanced bodybuilder, it’s probably best to leave it to Bieber.