Regardless of which level you are currently in, it is always important to use the right muscle building routines that will enhance growth and improve your physique. Beginners usually gain benefits in most types of workouts, but intermediate and advanced bodybuilders will need different types of stress to spur new muscle development. The routines should always be factual and science based, as the body reacts differently according to many factors.
The Right Routine
Beginners need the right workout program that will stress their muscles just enough to induce growth and development. Beginners are very prone to overtraining, since their bodies are not yet accustomed to anaerobic exercises. A good routine should last no more than 30 minutes per session. Sessions should only be between 2 to 4 times per week, depending on the tolerance and recovery level of the individual.
The main goal in a beginner’s routine is to enhance strength and create balance. Individuals can consider themselves beginners if they have only been working out for the first time or not more than 6 months. Intermediates are those who have worked out between 6 to 24 months. Advanced bodybuilders are those who have consistently hit the gym for 2 years or more, taking no more than 3 weeks of vacation each year.
The Beginner’s Workout
To enhance strength and balance the strength of the upper and lower extremities, beginners should focus on compound movements and using free weights, preferably barbells. The major muscle groups that should be worked include the chest, back, legs and deltoids. To work the chest, beginners can do 1 to 2 basic exercises such as the bench press and incline bench press. Do 2 to 3 sets of 10 to 12 repetitions per exercise. The first set should be used as a warm up, so go light or just lift using the lone bar. For the back, do 2 to 3 sets of 10 to 12 repetitions of the bent over row and deadlift. For the legs, do 2 to 3 sets of 12 to 15 repetitions of the squat and leg press. For the shoulders or deltoids, do 2 to 3 sets of 10 to 12 repetitions of the military press.
Weight Rules
Do not rush immediately in increasing the weight until you have successfully performed the exercises using perfect form. Your muscles will work more if you stretch fully at the bottom of the movement and feel the muscles pump during the contraction phase of the movement. Concentrate on the movement and feel the blood rushing.
The Intermediate Workout
Intermediates can increase the weight, as well as the exercises to stress their muscles more. Typically, intermediates can do 2 to 4 exercises per body part, depending on their ability and tolerance. They may also introduce one isolation exercise to feel the movement more. They can also start training smaller muscles such as the triceps, biceps, abdominals, calves and forearms.
Typical Workout
A typical intermediate workout is as follows: For the chest, do 3 x 12 bench press, 3 x 12 incline dumbbell press and 3 x 15 cable crossover. For the back, do 3 x 12 bent over row, 3 x 12 one-arm dumbbell row and 3 x 15 lat machine pulldown. For the legs, do 3 x 15 squat, 3 x 12 leg press and 3 x 15 leg extension. For the deltoids, do 3 x 12 military press, 3 x 12 dumbbell press and 3 x 15 lateral raise. The intermediate muscle building routines also allow you to use machines and dumbbells for added muscle feel and pump.
Advanced Muscle Building Routines
It is not uncommon for advanced bodybuilders to experience plateaus once in a while. During a plateau, growth will seem to halt so individuals may need to add more stress or enhance recuperation during the program. They may revert back to the beginner’s program to help muscles recover more since muscle grows when at rest and not while working out. A typical advanced routine would look like this:
Chest:
3 x 10 incline dumbbell press, 3 x 10 bench press, 3 x 10 parallel bar dips, 3 x 15 cable crossover
Back:
3 x 10 deadlift, 3 x 10 lat machine pulldown, 3 x 10 seated cable row, 3 x 12 one-arm dumbbell row
Legs:
3 x 15 squat, 3 x 12 leg press, 3 x 15 leg extension, 3 x 12 leg curl
Shoulders:
3 x 12 military press, 3 x 10 dumbbell press, 3 x 10 upright row, 3 x 10 lateral raise
Arms:
3 x 10 barbell curl, 3 x 12 concentration curl, 3 x 10 cable triceps pushdown, 3 x bench dips
Calves:
3 x 20 seated calf raise, 3 x 15 standing calf raise
Forearms:
3 x 15 reverse barbell curl, 3 x 12 wrist curl
Traps:
3 x 15 barbell shrug
Regardless of your level, always do some form of cardiovascular exercise to keep your heart rate up, your metabolism revving up and your fat burning.
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This entry was posted on Sunday, February 22nd, 2009 at 6:20 am and is filed under Muscle Building.
