Justin Bieber

Working Out Like Justin Bieber: Part 4 of 4

Justin Bieber Workout

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.

A PhD's Take on Bieber's Fitness Routine: Justin Bieber Fitness Series Part 3

Justin Bieber

When Men’s Fitness approached Brad Schoenfeld, Ph.D. about the Justin Bieber exercise routine, his first reaction was “sounds to me like Justin Bieber would benefit from developing an overall structural foundation at this point.”  Brad is a prolific exercise researcher, an assistant professor at Lehman College in New York, a natural bodybuilding champion, and author, most recently, of The MAX Muscle Plan.

“Ultimately you’d want to work through a spectrum of rep ranges, adding some low- and high-rep work to the mix,” he says.  Low-weight/high-repetition exercises add to muscular endurance and can get the heart rate up to burn calories during weight training.

Brad also wants to see an overreaching phase—a period where you deliberately push your body as hard as you can—followed by a short deloading phase. That guarantees full recovery along with a mental break from the stress of all-out training.  And because we all know that being a teen can be stressful enough, we at VarCity highly recommend taking break from any all-out training that you incorporate into your routine!

Workout Like a Teen Justin Bieber: Part 2

Justin Bieber Workout

In our 2nd installment on how celebrity trainers would work with Justin Bieber, we refer to a Men’s Health’s discussion with Brian Krahn.  Brian has been working as a trainer, journalist, and marketing executive to supplement companies for two decades, but mostly considers himself a jock who helps regular guys achieve the basic goals of getting leaner and more muscular.

The first change Brian suggests for Justin Bieber’s workout routine is he’d have him do four workouts a week instead of five, using the classic Ian King split:

  • Monday: horizontal push (pushups and bench press variations) and horizontal pull (rows)
  • Tuesday: knee-dominant (squats and lunges)
  • Thursday: vertical push (shoulder press variations) and vertical pull (pullups and lat pulldowns)
  • Friday: hip-dominant (deadlifts, swings, and hip thrusts)

“This would allow for more balanced and more frequent lower-body work,” Krahn says.  And with one less workout each week, a lean type like Justin Bieber would be able to work with higher intensity, while giving his muscles more time to recover.

Workout Like a Teen Justin Bieber

Justin Bieber Fitness

Before he couldn’t walk down the street without trending on the ‘gram, Justin Bieber was just a thin Canadian kid who was like a lot of us at his age:  a lean, small-framed guy with a jackrabbit metabolism who was desperate to pack on solid muscle.

His trainer Patrick Nilsson recently gave the world a snapshot into Justin Bieber’s training regimen.  “We work out for aesthetics,” he wrote. “So to get him to look his best, we went with a classic bodybuilding routine to try to develop as much muscle as possible.”

Bieber lifts five times a week for about 45 minutes per session, using a three-day body-part-split: one workout for back and triceps, one for chest and biceps, and the other for legs and shoulders. They work abs every other day.

Nilsson pairs muscles that don’t work together—in supersets.  So one day they might work back and triceps, another day they might combine wide-grip pullups with lying triceps extensions, or wide-grip rows with cable pushdowns, and maybe dumbbell rows with pushups. Justin Bieber typically does 3 to 4 sets of 8 to 12 reps of each exercise, which means 9 to 12 sets per muscle group per workout.  Nilsson says they switch up the exercises every two to three weeks.

And while Nilsson only gives us a brief glimpse into Bieber’s ever-changing workouts, there are lots of ways to approach muscle building for lean frames.  Men’s Health recently reached out to three top trainers to get their take on how they’d train a celebrity like Bieber.  In our next three posts, we’ll discuss their approaches to getting the Biebs looking his best.