Why You Don’t Need to Train Like a Bodybuilder to Build Muscle and Strength
When most people think about building muscle and strength, they picture heavy bodybuilding routines — slow reps, long sets, and isolated movements. While that method can be effective, it's not the only way to get strong and muscular.
In fact, training explosively can help you build muscle, increase power, and improve functional strength — all without spending hours pumping out bicep curls.
Let’s break down why explosive training works and how you can build strength using three powerful movements:
Explosive push-ups
Push press
Explosive sled pulls.
The Power of Explosive Training
Explosive training focuses on speed, force, and intent. Instead of slowly moving a weight from point A to B, the goal is to move it as quickly and powerfully as possible. This recruits more fast-twitch muscle fibers — the ones responsible for strength, speed, and muscle growth.
It also mimics real-world movement patterns and transfers well into athletic performance. Plus, it’s fun, challenging, and keeps you mentally and physically engaged.
1. Explosive Push-Ups
These aren’t your average push-ups. In explosive push-ups, you push off the ground with enough force that your hands leave the floor. This could mean clapping, launching your body slightly off the ground, or using resistance bands for extra tension.
Why they work:
Explosive push-ups challenge your chest, triceps, and shoulders while increasing upper body power. The speed and intent behind the movement recruit more muscle fibers, leading to better muscle activation and growth.
Bonus: They’re scalable. Beginners can do them on an incline. Advanced athletes can add weight vests or bands.
2. Push Press
The push press combines upper and lower body strength into one explosive movement. Start with a barbell or dumbbells at your shoulders, dip slightly at the knees, and then drive the weight overhead using your legs and shoulders in one powerful motion.
Why it works:
The push press trains your legs, shoulders, and core — all while teaching you to generate power from your lower body and transfer it through your upper body. It also improves overhead strength and helps you build muscle without the slow, grinding reps of traditional shoulder presses.
This is a go-to exercise for athletes because it mimics real-world strength and speed.
3. Explosive Sled Pulls
Attach a sled to a TRX or rope and pull it explosively toward you in quick, powerful bursts.
Why it works:
This really works the back in an explosive manner, but it also ties in the lower body. This exercise is effective because of the fast concentric part of the row.
Explosive sled work builds functional muscle that translates directly into sport, movement, and real life.
Final Thoughts
You don’t need to follow a bodybuilding split to get stronger or build muscle. Training explosively with movements like explosive push-ups, the push press, and sled pulls can help you pack on size, boost power, and increase athleticism — all while keeping your workouts dynamic and efficient.
If your goal is to move better, feel stronger, and look athletic, it’s time to start thinking beyond the bodybuilding playbook.
Train fast. Train hard. Train explosive.
Ready to break out of the bodybuilding box?
Start training with purpose, power, and explosiveness. Whether you’re chasing more strength, lean muscle, or athletic performance — I’ll help you get there.
