Sometimes, coaches who train hyper abbreviated routines, or pure linear strength routines (such as Starting Strength) will say things like, "how you look depends solely on your parents (aka, your genetics) and your diet."
Don't get me wrong, I like a lot of things about Starting Strength, StrongLifts, and similar programs.
But coaches say this to make an excuse for looking like they don't lift, and for their clients looking like they don't lift.
Genetics and nutrition play a large role in how one looks.
But your training also plays a role in how you look.
Some of these minimalist, low volume barbell programs are 100% focused on just getting stronger and doing whatever it takes to get stronger. If you're plateaued – "gain weight because mass moves mass," and more weight – even if it's mostly fat – will help you increase the amount of time you're able to add 5 more pounds to the bar.
There's this idea that we are all going to look a certain, predetermined way based on our genetics. So if you don't have the genes for an aesthetic figure, no training will get you an aesthetic figure.
Buuuuuull-chip!
Bullchip, I say!
Let's use starting strength as an example, because many barbell strength coaches make similar mistakes and then try to make excuses for why their clients aren't looking any better despite progressing on the program.
Usually these programs discourage any more than 5 reps.
They rarely train the horizontal and vertical pulling movements until several months into training. And even then, the upper body pulls are often overlooked and under trained.
They squat 3 days per week, deadlift for 1 set 1-3 days per week (which honestly can be enough for a little while), and they press and bench press 1-2 days per week.
Direct arm work is discouraged.
Cardio is discouraged.
Hypertrophy rep ranges are discouraged ("10s don't get you stronger."....okay).
Again, I actually really like Starting Strength method and Rip and many of the Starting Strength coaches.
But at a certain point, you have to accept responsibility that the program discourages serious hypertrophy.
I've had people run Starting Strength, but add in accessory work, or days where we aim for 8 reps instead of 5, and I encourage a daily step count.
And guess what? They start to look like lifters. They build muscle all over, proportionally – not just in the hips and torso.
I also have learned that squatting 3 days per week is not ideal for most people, so I alternate squat days and deadlift days.
Getting stronger is important for building muscle.
I think it was Brooks Kubik who wrote an article stating that for most people, powerlifting type training will be more successful for the goal of body building then typical, high volume muscle mag routines that include 20+ exercises.
I agree. The big 6 compound lifts, along with an exercise for biceps, triceps, and calves will be most effective for body building on typical, natural lifters than most typical, "bodybuilding" routines.
This is how powerlifters have trained for years.
One thing should be noted, though!
Do the basic compound movements for moderate reps instead of low reps!
This means you'll do 5-8, or 6-10, or 8-12, or – as I often do in many of my programs – a broad 5-12 rep range on those big basic lifts works great. When you're able to do 12 reps, it's time to increase the weight.
Those big basic lifts being some form of bench press, overhead press, squat, deadlift/hinge, row, chin/pullup/pulldown.
Doing most or all of your work in the 1-5 rep range is simply not as efficient – and therefore, not as effective – as doing moderate rep sets (5-12 range) for at least most of your training.
I'm sure there's plenty of articles and studies you could look up to confirm this. But you don't need to. Experience and historical context proves it time and time again.
Big compound lifts, done for moderate reps, close to failure builds muscle.
Pair that with some direct isolation work for your biceps, triceps, abs, and calves for symmetry.
If you do this, along with eating like an adult, taking care of calorie needs based on your goals, eating protein-dense meals 3+ times per day, and do SOME form of cardio on a somewhat regular basis, you most certainly CAN change your body's composition.
Don't train lazy and eat like a slob just to lift a little heavier in the 1-5 rep range, and then blame genetics and diet for not looking like you lift.
Your training matters.
Train each muscle and focus on quality movement.
If you just care about increasing strength on the basic 4 barbell lifts, then embrace that.
But don't act like you're a victim of poor genetics when you're just being intentionally minimalistic.
Programs like Starting Strength work very well for the first 3-6 months. But if you're serious about changing the way you look, you'll need more reps and a few more exercises to carve out an aesthetic physique. Literally just a few more exercises and a few more reps (and switching from linear progression to double progression) will shift a novice linear progression program toward a body building program.
For the record, I'm a firm believer that muscle building programs only really NEED 10-12 exercises.
A few more may be beneficial. Sometimes it may not be beneficial. That depends on many factors – some of which I cannot predict based on your individual circumstances.
But certainly somewhere around 9-15 exercises is enough to maximize your physique. A little variety can very helpful. More would likely have no further positive benefit, and it may even have a negative effect.
Doing just 4 or 5 exercises, on the other hand, will leave gains, aplenty, on the table.
I don't mean to specifically attack Starting Strength coaches. I realize the qualifications of becoming a Starting Strength coach are extremely rigorous – I've looked into it for myself in the past. And again, I actually LIKE the general message and method of Starting Strength. I have all the books, I read the emails, I sometimes even listen to the podcast.
But, some coaches within methods like Starting Strength, StrongLifts, some of the programs by some of the contributors of "HardGainer," and those who promote similar such, "beginner strength programs," where it's 'strength at all costs, above everything else,' lose me when it comes to the excuses about body composition.
Focusing on getting strong is GREAT! But, you must also teach people how to become healthy and combine that with – almost everybody's – desire to improve the way they look.
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