Dana Linn Bailey is a professional female bodybuilder known for her incredibly muscular and defined physique. She's won numerous bodybuilding competitions and has been featured on the covers of major fitness magazines. Many people, especially women, look to Dana Linn Bailey as a role model and want to emulate her training style to build a strong, sculpted physique. In this blog post, we'll break down exactly how you can train like Dana Linn Bailey for each major muscle group.
Legs
Dana Linn Bailey is known for having incredibly muscular, ripped legs. Thick, defined quads and hamstrings are a trademark of her physique. To build leg muscles like hers, you need to focus on heavy compound lifts along with targeted isolation exercises.
For quads, exercises like barbell back squats, front squats, and walking lunges with heavy weights are key. Go for lower reps in the 6-10 range with as much weight as you can handle with good form. Make sure to go deep on squats - Dana Linn Bailey has incredible range of motion on her squats.
For hamstrings, stiff-leg deadlifts and Romanian deadlifts are some of the best movements. Other great hamstring exercises are lying leg curls and seated leg curls. Go heavy and controlled.
For glutes, prioritize hip thrusts and barbell glute bridges. Dana Linn Bailey has gravity-defying lifted glutes, and it takes huge weights on these movements to build glutes like hers. Use the hip adduction machine to target the inner thighs as well.
Aim to train legs 1-2 times per week, allowing plenty of rest between leg days for recovery. Going super heavy on compound lifts along with higher rep isolation movements will give you the leg development Dana Linn Bailey is famous for.
Back
A thick, detailed back is another signature attribute of Dana Linn Bailey's physique. She focuses a lot on back and shoulder training to create that classic V-taper. Here are the best exercises to build a shredded back like Dana Linn Bailey's:
- Weighted pull ups and chin ups
- Barbell bent over rows
- Seated cable rows
- Lat pulldowns
- Deadlifts (focus on squeezing the back at the top)
Train back 2-3 times per week, going heavy on rows and deadlifts in the lower rep range. Get a squeeze and contraction on isolation exercises like pulldowns and seated rows. Include forearm and grip work too - thick forearms help complete that muscular back look.
Shoulders
Massive, round deltoids and detailed shoulder striations set off Dana Linn Bailey's physique. She focuses a lot on heavy overhead pressing for boulder shoulders along with laterals for shapely side delts.
The best exercises for Dana Linn Bailey-style shoulders are:
- Overhead barbell and dumbbell presses
- Lateral raises with cables and dumbbells
- Front raises
- Arnold presses
- Rear delt flyes
Aim for 3-4 sets of 6-10 reps on pressing moves, going as heavy as possible with perfect form. Go for higher volume, 12-15 reps on isolation moves like laterals and flyes to fully carve out the delts. Train shoulders 1-2 times per week.
Chest
While many female bodybuilders sport smaller chests, Dana Linn Bailey has an fuller, rounded chest with detailed separation between pecs. Here's how to build up your pecs like hers:
- Flat and incline barbell bench presses
- Dumbbell presses at various angles
- Cable and pec deck flyes
- Dips
Focus on heavy, controlled presses in the lower rep range for mass and strength. Include flyes afterwards for sculpting and shape. Really squeeze the pecs and control each rep. Train chest 1-2 times per week and don't neglect chest - most women make the mistake of skimping on chest training.
Arms
Dana Linn Bailey is known for having monster guns - her arms measure nearly 18 inches! Biceps and triceps are a huge focus in her training. Here's how she builds her massive arms:
For biceps:
- Barbell curls
- Alternating dumbbell curls
- Cable curls with ropes and straight bars
- High volume with moderate weight and perfect form
For triceps:
- Close grip bench press
- Lying triceps extensions
- Cable pushdowns with ropes and bars
- Overhead dumbbell extensions
Aim for 3-4 bicep exercises and 3-4 tricep moves each arm training day. Get a big pump by going slightly higher rep, 10-15 for biceps and 8-12 for triceps. Train arms 1-2 times per week.
Nutrition
Of course, you can't get a physique like Dana Linn Bailey's without dialing in your diet. Here are her top nutrition tips for building extreme muscle definition:
- High protein - 1-1.5g per pound of bodyweight daily
- Low carb - focus on protein and healthy fats
- Timed carbohydrate refeeds
- Minimal processed foods
- Lots of vegetables and fiber for micronutrients
- Drink plenty of water - at least 1 gallon daily
To get as shredded as Dana Linn Bailey, you'll need to go through cutting cycles and shed body fat while maintaining muscle. This requires being in a caloric deficit. Take this slowly and do it under guidance of a professional.
The key is plenty of protein, low processed carbs, healthy fats from sources like avocado, nuts and olive oil. Time your carbs wisely around workouts for energy. Stay hydrated and eat plenty of veggies.
Recovery
Hard training requires smart recovery practices. Follow these recovery tips from Dana Linn Bailey:
- Get plenty of sleep - 8 hours per night minimum
- Take rest days between intense sessions
- Body maintenance like massage, stretching, foam rolling
- Avoid overtraining - listen to your body
- Periodize your training with lighter weeks
- Take targeted supplements like protein powder
Without proper recovery, your progress will stall. Training like Dana Linn Bailey demands your all, so be sure to incorporate rest into your regimen as well.
Mindset
Reaching an advanced bodybuilder physique requires serious discipline and dedication. Dana Linn Bailey discusses the importance of cultivating a strong mindset. These are her top tips:- Set clear goals and create a detailed plan
- Break goals down into smaller milestones
- Visualize results - use vision boards if needed
- Practice positive self-talk and affirmations
- Surround yourself with supportive people
- Don't compare yourself to others
- Embrace the journey and be process-focused
Success leaves clues. Modeling yourself after a proven champion like Dana Linn Bailey will help tremendously on your own bodybuilding journey. Use her training, nutrition and mindset tips outlined here to start building your best physique. With hard work and consistency, you can achieve that muscular, sculpted look exemplified by top pros like Dana Linn Bailey.
