Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Moving From Beginner To Intermediate Level Bodybuilding


By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only the beginning.

In recent weeks your workouts have probably lost some of their effect so, even though you're lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from this point onwards, every little bit of improvement will take even greater and more intensive work than before.

Because you'll be working your muscles more intensively, they'll also need more recovery time to adapt and grow and that's why you'll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you're not doing enough but the point is, you'll be working your muscles very, very intensively and making better use of your time.

As you gain more experience you'll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I'm proposing is basically a 3-split of the body on Monday, Wednesday and Friday.

MONDAY (Chest, Triceps, Shoulders)

1. Chest Exercises

Incline dumbbell press - this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.

Pec-deck flye - this is an isolation exercise that works the pectorals.

2. Triceps

Dips - this compound exercise targets the triceps but also works the chest and shoulders.

3. Shoulders

Front military press - this compound exercise targets shoulders but also works the triceps.

Dumbbell lateral raises - this isolation exercise works the shoulders only.

Bentover dumbbell laterals - this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)

1. Back

Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back.

Deadlifts - compound exercise that targets the back and quads but also works hamstrings, calves and glutes.

Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs - isolation exercise that works traps.

2. Biceps

Dumbbell biceps curl - isolation exercise that works the biceps.

Dumbbell hammer curls - isolation exercise that works the biceps.

3. Forearms

Barbell wrist curl - isolation exercise that works the forearms.

FRIDAY (Lower Body)

1. Legs

Squats or leg press - compound exercise that targets the quads but also works the hamstrings, calves and glutes.

Leg extension - isolation exercise that works the quads.

Leg curls - isolation exercise that works the hamstrings.

Standing calf raise - isolation exercise that works the gastrocnemius calf muscle.

Seated calf raise - isolation exercise that works the soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.


MORE RESOURCES:

5 Reasons You Can't Build Muscle
Yahoo Sports
Building muscle is probably the biggest goal of anyone who steps into a gym. Numerous types of workout programs can help you accomplish this goal, but your success is largely up to you, not the program itself. So, before you blame your workout for lack ...
The 8 Craziest Things People Do to Build MuscleSTACK News

all 5 news articles »


6 ways to rapidly build muscle and burn fat
GQ.com
The most effective way to build muscle and burn fat is to add intensity to your work-out. A programme that requires muscles to perform hard in a short space of time with little recovery will boost production of anabolic hormones, such as testosterone ...



I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



The Truth About Post-Workout Nutrition
Men's Fitness
Whether you're trying to lose weight, build muscle, or train for a specific sport you need to feed your body the right nutrients in the right amounts at the right time. What you eat before prepares your body for your workout, what you eat during (if ...



How Many Sets and Reps Should You Really Do?
STACK News
Despite DeLorme's success with three sets, many people argue you only need one set to build muscle and strength. They point to the fact that in DeLorme's method, the first two sets were just warm-ups and only the third set was a maximal effort. Hence ...



Benefits of Drinking Water
KTVO
It's summer time and the heat is turning up! (Well not this week). We've always been told to 'drink more water' growing up and there is reason behind it! Dr. Puckett, from Complete Family Medicine, stopped by Good Morning Heartland to discuss some ...



HGH XL – Look ripped and feel healthy
BobVila.com
HGH XL is an effective muscle building supplement which claims to provide you with strong muscles along with lean body. Its natural and healthy ingredients adds more value to your workouts. If you want to build muscle faster than others and get an edge ...



Crestview News Bulletin

Neurosurgeon: The greatest thing you can do you for body is to build muscle
Crestview News Bulletin
β€œThe greatest thing you can do for your body is to build muscle.” He cites a large, long-term study of nearly 9,000 men ages 20 to 80. After nearly 19 years, the men still living were those with the most muscular strength. (BMJ, formerly British ...



Nancy Dell: Healthiest eggs; Whey vs. Rice protein for muscles
wwlp.com
Protein is made up of amino acids and for years experts thought we needed all 9 essential amino acids to build muscle. Whey protein which is made from milk has all 9 so body builders would scoop up whey protein to build muscle. But that be changing.

and more »


How to Build a Performance-Fueling Smoothie
STACK News
The 45-minute window following an intense workout is when your body is most sensitive to insulin, which helps build muscle, so it is important to consume carbs and protein right away. Exercise often lowers an athlete's appetite, so a smoothie is a ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.