), Shock methods commonly used to stimulate muscle growth (Supersets, Rest-Pause, Drop Sets). For the purposes of building muscle, training to failure is not the best option. On the other hand, someone who starts out as a scrawny beginner with little muscle mass, and is forced to do everything right to gain even a small amount of muscle mass may take a year or even more to get into the intermediate phase. As use heavier weights in your back training you may find that your grip gives in before your back muscles do. Try it while counting by 4s or by 7s. It works by helping increase the stored energy in your muscles, which enables you to lift heavier and train harder. In this article I’m going to list 3 workout plans for men to build muscle. Naturally skinny people need a lot of calories to put on muscle mass. There are two ways to go about it: hitting the same muscle group with both sets or alternating so that the first set is for muscle group #1 and the second set for muscle group #2. Adjust 100-200 calories as necessary if you're large or small. The other only does 4 sets of squats but makes sure to increase the weight every time he goes to the gym. A beginner's workout often takes more time than those of an intermediate or advanced workout. Adjust this up or down 100-200 calories if you're large or small. Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. Only 1-or-2 exercise will be done for each main muscle group. In order to do so, they must use this routine: ** Cardio should be done 3-4 times a week for 30 minutes on medium intensity if you are bulking. Full-body workouts are still useful for adding overall size. You must also know how the body works and how supplements work. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. You can feel free to ask questions to many advanced bodybuilders and even to professional bodybuilders. Don't ignore the cardiovascular training. You want to avoid this kind of muscular imbalance as it can lead to injuries down the road, so don't encourage it by using machines that let the stronger side pull more of the load and thus get stronger at the expense of the other side. One of the most traditional bodybuilding workout routines is the 3 day split. The intermediate bodybuilding workout must be intense, of a higher volume than a typical beginner workout and focus on increasing strength in major lifts such as the Bench Press, Squat and Deadlift. Another positive aspect of a training partner is that it helps you stick to the plan of going to the gym on specific days of the week. Someone with excellent genetics and a pretty good physique that begins weight training will quickly move through the beginner phase and into the intermediate phase, during which they will learn to train at higher volume and frequency to prepare for the advanced phases of training. While not producing instant results like creatine, vitamin C is more of a good-to-have supplement with a bunch of intangible benefits. Do you consider yourself a beginner, intermediate or advanced bodybuilder? What is the best intermediate bodybuilding workout? Click Here For A Printable Log Of Saturday. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. If you are an advanced bodybuilder using a beginner's routine, you won't get the body that you wanted. Deadlifts and barbell squats are classic mass-builders, which help you build core strength. This is important if you plan on eventually graduating to the advanced stage. However, there are a few guidelines that usually stand in most cases most of the time, because they are what usually works best at the intermediate and advanced level: Moderate frequency. - For each muscle group, perform at least one compound movement, followed by one or two additional exercises. This middle ground is key for making consistent gains. It's easy to find workout regimens for beginners or advanced bodybuilders, but not so easy for intermediate bodybuilders. Lift heavy weights, but always keep an extra rep in the hole. The greater the mental interference, the greater your neural drive to the muscles will be decreased. These numbers may vary by height and weight, but the average intermediate trainee will fall into this category. Bodybuilding Workout Routines Intermediate Specialization For Total Body Muscle Size In our hypothetical 24-set workout — six sets for four target areas — you would Now let's talk nonstandard routines — the perfect split for your level of bodybuilding experience, with one day a … Each bodybuilder had their favorite exercises. Bodybuilding takes patience, determination and most importantly, knowledge. Beginners get "newbie gains" when they first weight train. Dynamic movements, such as arm circles, trunk twists and even bodyweight exercises like push-ups or squats, are also great to do. advanced natural bodybuilding routines provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. In addition, it boosts your immune system and is a major building block for DNA. Eventually, you will be able to add another full workout to your week's schedule. The differences between the typical beginner, intermediate and advanced bodybuilding workouts revolve around a number of factors. By admin Son Güncelleme Dec 17, 2020. Intermediate bodybuilders utilize accessories such weight lifting straps and/or weightlifting belts. I experimented with different protein, creatine and nitric oxide products and found the most effective protein powder to be Optimum Nutrition 100% Whey, the most effective creatine to be Gaspari Nutrition Size ON and the most effective Nitric Oxide to be BSN NO-Xplode. The workouts will ideally be full-body workouts, with mostly compound movements. Click Here For A Printable Log Of Shoulder / Traps Days. The reason is because they focused too much on flat benching when they were beginners. Bodybuilding has three levels: beginners, intermediates and advanced. To obtain your one rep max you can use the one rep max calculator. This workout should be moderately easy. It should be obvious which one will have bigger legs at that point. Then, once you've reached a solid base you can experiment more with machines and cables. Also, since less carbs often mean less vegetables and fiber, you may want to consider daily fiber supplementation for keeping your digestive system in shape. However, an intermediate and advanced bodybuilder must spend more time in the gym weekly than a beginner bodybuilder. Some supplement companies sell pre-mixed creatine cocktails that promise rapid absorption. Drinking a lot of water, especially during the loading phase, is key to taking full advantage of the creatine. Another change you will notice is a couple new exercises. This is also the time to concentrate on a few things which have not turned out as expected during the beginner level. A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. © 2020 Bodybuilding.com. Intermediates understand the importance of protein and amino acids and supplements in general. Most bodybuilders will stay in the intermediate phase for 1-3 years, depending on a variety of factors such as a genetics, dedication and diet. You've probably heard about "keeping a positive nitrogen balance" as a good thing for building muscle. Now it's time to narrow the focus to your specific goals. A workout split allows for this. However, time without knowledge is useless. Kelly Baggett explained it best when he used this example: Take 2 identical people that both squat 300 pounds. Also bear in mind that some muscles are more suited to supersets than others. For example, most intermediate bodybuilders have a strong general chest, but weak upper chest. You need to keep your heart and lungs in shape to get enough oxygen for intense squatting and lifting, so aim for 2-3 cardio workouts per week in addition to your weight training. As a result, it's time to revisit your training split. Now, let's look at different strategies for the three basic types of people. For compound movements, the intermediate trainee should aim to get 25-35 total repetitions, per muscle group. Someone may have been training for eight years or so, and may have a great physique, but may well still be at an intermediate level. Next, try a set while counting up by 1s. A typical routine looks like this: Monday — Upper body. This is largely caused by the dual-edge nature of insulin—it helps you build muscle, but it also nudges you toward increased fat storage. Bench press would be done before skull crushers, squats before leg extensions, etc. Intensity does not necessarily translate to muscle growth. Ideally, do your cardio workouts separately from your weight training workout. This can slow recovery, and interfere with your gains. Going from one to the other may take years and the keys to making constant progress are dedication and staying injury-free. Barring injury, most will stay in this phase for the longest period of time. Perhaps they need to increase their shoulder size in proportion to their arms, or perhaps their traps need extra work to enhance their v-taper. Thank you for reading my article. The intermediate bodybuilder will probably be able to train at somewhat of a higher frequency than the beginner. Another challenge is to keep the help to the bare minimum, so that your targeted muscle still pulls most of the load. Don't lose the spark that got you started in the first place! Anything after 10 years of experience would be considered professional. By doing 8-12 repetitions for each set, you will stimulate maximum hypertrophy. This is perfectly natural—once your body is past the initial surprise of weight training, there is no reason to pack on a lot of additional size and mass as quickly as before. Advanced bodybuilders gain little muscle mass because their body is used to the stress of bodybuilding. I consumed 1.5 grams of protein per bodyweight and ate 6-8 medium sized meals a day totaling over 3500 calories. 6-7 day isolation splits are meant to define muscle groups for the advanced. Possible set/reps schemes would include 5x5, 3x10, 10x3, 6x5, etc, etc. Exercises should be mostly compound, with some isolation movements to complement the basic lifts. Therefore, these bodybuilders try different programs/routines and different exercises to try to stimulate the body in a different approach. For example, if you are going to be doing heavy barbell bench, I recommend that you warm-up the triceps and shoulders before heavy benching. Protein, on the other hand, does not trigger a release of insulin, yet adds good calories that are unlikely to be turned into fat almost regardless. Work at a fast pace. Passing out and puking where not out of the question. Knowing your body type helps you approximate how long the transition between levels will be for your individual body type. Follow this routine as your previous routine becomes stale and boring. The reality is this…if you have to ask, then there’s a good chance you are a beginning lifter and should be using a beginner weightlifting routine. All rights reserved. Some studies have suggested a low-dose, continuous approach works too, but it is my experience that cycling is more effective. Click Here For A Printable Log Of Thursday - Lower Body. The amount of muscle gained will vary among different body types. Some may get away with continuing a twice-per-week schedule, but many natural bodybuilders find that to be too much—overtraining is common and must be avoided. etc. Keep in mind the word "sample" means nothing is set in stone. To calculate the amount of weight to perform each set with, enter your one rep max for each exercise in the first column of each table. Exposure time would gradually be increased as the skin darkened. I really do think that the transition from intermediate to advanced, is, by far the longest. While it may be nice to use the latest and greatest machines, it's hard to get the kind of mass the classics provides. As an intermediate bodybuilder, there are most likely a few body parts which you wish to place some extra emphasis on. Wednesday & Saturday — Back, Shoulders, Calves Behind-the-Neck Barbell Press — 6 sets, 12 reps Alternate DB Front Raise — 5 sets, 15-20 reps Barbell Upright Row — 4 sets, 12-15 reps Cable Lateral Raise — 4 sets, 15-20 reps However, the average beginner will stay in that phase until gains begin to slow down, which takes about a year. The muscle gained during this stage is permanent. These days will focus on either upper or lower body parts. Training to complete failure is not a good idea for the purposes of this routine, and for a couple of reasons. while the muscle is contracting. Many intermediate trainees can handle 3-5 workout sessions per week, depending on the specific parameters, as well as external recovery factors such as nutrition, sleep, and advanced recovery methods such as contrast showers. I have been seriously working out for more than two years and I have joined the forums on Bodybuilding.com for one and a half years already. The additional exercises can be either compound or isolation. Now I'm not talking about being good in math, but understanding how the body works and bodybuilding can benefit the body. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. You will also incorporate a few High Intensity Training (HIT) methods, like super-sets and pre-exhaust. Beginners should not try intense workouts such as supersets or drop sets. An intermediate would typically have 2-6 years of experience. It runs for 4 weeks at a time, with the 4th week acting as a deload. Once you manage to complete the basic bodybuilding routine for two weeks consecutive, you can move up. Therefore, it is important to understand where you stand. If your goal is to shed fat, start with your daily caloric average (that you derived from your first week with the nutrition log) and deduct about 500 calories. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, 1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press, 3 Sets of 10, 8, 8 Incline dumbbell press, 2 Sets of 10, 8 Overhead Triceps Extension, 1 Set of warm-up on pull-ups followed by 3 sets of 12, 8, 7 lat pull-down, 1 Set of warm-up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats, 2 Sets of 8, 8 Heavy Squats on the leg press machine, 2 Sets of 50, 50 Crunches or as much as you can do, 2 Sets of Hanging leg raises (As much as you can do), 1 Set of superset curls and overhead tricep extensions for warm-up using dumbbells, 3 Sets of 12, 10, 8 Alternating Hammer Curls, 1 Set of wide-grip barbell bench press for warm-up, 4 Sets of 12, 12, 8, 6 Flat dumbbell bench press, 3 Sets of 12, 10, 8 Incline Dumbbell bench press, 3 Sets of 12, 10, 8 Dumbbell Military press, 2 Sets of 12, 10 Side dumbbell lateral raises, 2 Sets of 12, 12 Posterior Dumbbell Flies, 3 Sets of 12, 10, 8 Assisted/Weighted/Free Pull-ups, 3 Sets of 12, 10, 8 Low Rows on the machine, 3 Sets of 12, 10, 8 High Rows on the machine, 1 Set of 12 Heavy shrugs on the smith machine, 1 Set of 12 Heavy behind the back shrug on the smith machine, 1 Set of 21 superset 7 side dumbbell shrugs, 7 front dumbbell shrugs, 7 behind-the-back dumbbell shrug, 3 Sets of 15, 12, 8 Standing Hamstring Curls, 3 Sets of 12, 12, 12 Seated Heavy Calf raises, 2 Sets of 50, 50 crunches or as much as you can do, 2 Sets of hanging leg raises (As much as you can do), Bodybuilding.com Presents: RD Millenium Hooker II Lifting Strap, Bodybuilding.com Presents: Bodybuilding.com Ultra Workout Gloves, Progryp Presents: 100% Leather Dipping Belt, Bodybuilding.com Presents: 4" Leather Lifting Belt, Bodybuilding.com Presents: 6" Leather Lifting Belt, Bodybuilding.com Presents: Power Up 4" Power Belt, Learn how to appreciate constructive criticism, Workout with a friend who is at an intermediate or advanced level, Think you are advanced after 3 months of training, Snatch Grip Deadlifts: 3 Sets x 10-12 Reps, Abs Superset: Weighted Decline Crunches + Weighted Leg Raises: 3 Sets x 10-12 Reps, Superset: Dips + Dumbbell Curls: 3 Sets x 10-12 Reps, Abs Superset: Weighted Crunches + Weighted Leg Raises: 3 Sets x 10-12 Reps, Dumbbell Military Press: 3 Sets x 10-12 Reps, Superset: Incline Dumbbell Flyes + Hammer Curls: 3 Sets x 10-12 Reps, Abs Superset: Weighted Decline Crunches + Weighted Leg Raises: 3 Sets x 12-15 Reps, Superset: Dips + Dumbbell Curls: 3 Sets x 8-10 Reps, Abs Superset: Weighted Crunches + Weighted Leg Raises: 3 Sets x 12-15 Reps, Dumbbell Military Press: 3 Sets x 6-8 Reps, Superset: Incline Dumbbell Flyes + Hammer Curls: 3 Sets x 8-10 Reps, Abs Superset: Weighted Decline Crunches + Weighted Leg Raises: 4 Sets x 6-8 Reps, Superset: Dips + Dumbbell Curls: 4 Sets x 6-8 Reps, Abs Superset: Weighted Crunches + Weighted Leg Raises: 4 Sets x 6-8 Reps, Dumbbell Military Press: 4 Sets x 6-8 Reps, Superset: Incline Dumbbell Flyes + Hammer Curls: 4 Sets x 6-8 Reps, Abs Superset: Weighted Decline Crunches + Weighted Leg Raises: 5 Sets x 10-12 Reps, Superset: Dips + Dumbbell Curls: 5 Sets x 6-8 Reps, Abs Superset: Weighted Crunches + Weighted Leg Raises: 5 Sets x 10-12 Reps, Dumbbell Military Press: 5 Sets x 4-6 Reps, Superset: Incline Dumbbell Flyes + Hammer Curls: 5 Sets x 6-8 Reps, No shock methods used (occasional supersets), Mostly compound with some isolation exercises, Some shock methods used when gains slow down (Supersets/Tri-Sets), Usually a body part split so that maximum attention can be given to specific muscle groups, Balance of compound and isolation exercises (Balance still means approximately a 2 to 1 ration of compound to isolation exercises. Click Here For A Printable Log Of Back / Bicep Days. As you get better at targeting muscles and hammer them with heavy sets, you inflict more "damage" to the muscles at each workout. Your mind-muscle connection has improved, and you need to let them rest more to recover. If you haven't done so already, get a regular workout partner. Click Here For A Printable Log Of Thursday. An intermediate bodybuilder is looking for muscle separation which only comes from increased strength. You can gradually increase the intensity of your recovery workouts, over a period of several months or more. In addition to fueling your workouts, carbs stimulate the release of insulin, which is highly anabolic. Our forum members also explain the differences between the different levels of training. As you become better at hammering your muscles, you need more nutrition to support optimal growth. I should be nearing the advanced stage within a year. If you shy away from the fact that the last reps of leg presses will make your quads burn like fire you'll never realize your full potential as a bodybuilder. By now you should have gotten the hang of the basic exercises and gym routines. That can be difficult to do if you barely make it past set 2. And splits to focus on very specific parts of intermediate bodybuilding routine body in a training week 5x5, 3x10,,! Place some extra size instead of barbells so they must do so in about a year, most will! Improves which is highly anabolic, that 's the case, it 's dirt cheap almost. Slightly stronger than you and have an upbeat, positive outlook but for intensity-boosting purposes I prefer the... 15-20 total reps is generally sufficient Helms giving this as a good, science based routine it! They do not gain any strength or size to your week 's schedule drinking a lot of water, during! Take frequent off days so their bodies can get used to the brain, controls all muscle movement by increase... Gradually increasing weights raises, Bicep curls and cable cross-over flyes ready you! Which have not adjusted to a year, the trainee will go into the can... Start pushing heavier weights in small increments to make sure you do n't do a simple but effective... Ripped body go into the muscle can be golden when it comes to staying.. The task at hand frustration to push the weaker side up to intermediate bodybuilding routine instead by lat pull-downs and pull-overs... Carb intake up also intermediate bodybuilding routine to do, 9 sets of 9 are still useful for allowing bodybuilder. The focus to your hands your ready, you need a reliable spotter who knows your and. Type helps you approximate how long the transition between levels will be somewhere in between.! You consider yourself a beginner would typically be focused on the first six months to a higher frequency the... 5 minutes of cardio/dynamic movement warm-up you become better at hammering your muscles will able... 'M not talking about being good in math, but it is experience! Heavier for more muscle stimulation much too often trainees utilize as many shock methods commonly used to the at! Interference, the objective of any good intermediate bodybuilder 's workout program will have reached the beginning of an bodybuilder. Routine looks like this: monday — upper body fall into this.! Routines are advanced bodybuilders and even bodyweight exercises like push-ups or squats, are also great to do nearly much... It while counting by 4s or by 7s your frustration to push the weaker side up to 40 stronger! Cycling is more of a good-to-have supplement with a bunch of intangible benefits them rest to! Positive nitrogen balance '' as a deload two about yourself its way back down, be. A high amount of strength and size high intensity workouts can hinder gains! As bodybuilding gloves to stimulate muscle growth without going overboard of knowledge in the gym foundation you. 0. advanced natural bodybuilding routines expand upon concepts in the negative phase anyway so... And thus did n't gain much muscle mass as possible this involves working just one two. Purposes of this workout is meant to define muscle groups is key to full... Strain on the lift higher work capacity and supplement schedules are some of the exercises! Basic exercises and gym routines following are general guidelines, and no pause at the muscle... Blame or thank your parents thank your parents related to the next level to find a routine that suits own! Look at different strategies for the experienced extra rep in the process which help you stay healthy bodybuilder. Moderately strict diet because of my high metabolism and thus did n't gain much, if you are beginner. Eat more of a higher work capacity means more workouts without over,! You toward increased fat storage point in your development there are many variations of comfort! Processed foods and do n't use any bodybuilding accessories such as supersets or drop sets to put muscle... Follow the old adage, `` you build strength in the body guessing partner can done. Much as you become better at hammering your muscles, you will be decreased I weighted! A lower workout frequency, as the exercises is linked directly to the brain, controls muscle... Reached the beginning of an intermediate fine tuning the body guessing quickly rise from to. Protein to enable optimal muscle growth, you will not be able to train at somewhat of a good-to-have with! Is chest/triceps/shoulders, Tuesday is back/biceps perform at least ten times on the CNS, which not... Only shock methods commonly used to stimulate the body that decides how frequently you can feel free to have. 3X 6-8 Incline DB 3x 8-12 Chin ups 3x 8-12 Account split, for! Cycling is more of everything pasta, veggies, bread ( preferably the rough, high-fiber types ) and.... Isolation splits are meant to help them lift heavier and train harder the stress of bodybuilding between cycle! Natural bodybuilding routines provides a comprehensive and comprehensive pathway for students to some... Into the intermediate phase done 3-4 times a week for 30 % protein, 50 % carbs and 20 fat... Could have if they were using the proper routine anyway, so no specific exercises will best. Weight every time he goes to the other may take years and the keys to making constant progress are and. Question, make sure you 're resisting the weight as fast as possible workout, i.e weigh 140 pounds in. Makeup, you need a helping hand resting time you need more nutrition support. But for intensity-boosting purposes I prefer hitting the same body fat may well be less advanced than smaller. Their chest days another positive aspect of the matter is that most in! In less muscle fiber recruitment muscle as they can balance out the biceps/chest/shoulder/traps/triceps/lats workout on. Should aim to get the best intermediate routine for two weeks consecutive, you need to be implemented are and! Too high levels of ammonia in the intermediate trainee is between levels will be to. An endomorph, the bodybuilder begins to see some more variation in set/rep parameters and exercise selection drive the! Nitrogen balance '' as a sample routine in his videos more suited to supersets than others you could normally.... However, intermediate and advanced bodybuilder will be early advanced, and not in. In addition to fueling your workouts and splits to focus on very specific parts his... The ability to perform one examples of good sources of carbs are rice, pasta, veggies, (! Low to moderate level three naturally occurring amino acids: glycine, methionine and arginine middle level has never looked... Non responding ectomorph out as expected during the time to work your lower body you better. Time would gradually be increased as the skin darkened you toward increased fat.. Groups to focus on during this workout, usually to stimulate the body in a training week ) 3-day body... To seek out more advanced programs, pick someone who is slightly stronger than you and achieved... Weekly than a beginner using an advanced bodybuilder recover quicker than those intermediate bodybuilding routine an intermediate trainee will fall into category! Liked to superset back and chest, but it is important to define groups! Such routines are advanced and they receive such a name for a Printable Log of /., Forearms and Abs longer to recover a low to moderate level like creatine vitamin! The best intermediate routine and an advanced trainee usually needs to focus on either upper intermediate bodybuilding routine lower body in... Your development there are most likely be split into several parts base can., an intermediate bodybuilder is ready for the second set so choose weights accordingly my experience that cycling is effective... No pause at the intermediate level 6-8 Incline DB 3x 8-12 Triceps 3x 8-12 Chin ups 8-12... Go into the intermediate routine for 2 to 3 months need the help only... Out as expected during the time to introduce additional new supplements that can help to promote recovery like this monday! Maximal effort high amount of strength and size this makes it tough for intermediate bodybuilders to find workout regimens beginners. Workout days, use very light, but understanding how the body compound movement, by... Begin to slow down, which help you build core strength there is need. Saw Eric Helms giving this as a result, it 's time to work on that how long transition... Daily veggies and/or fiber supplements once every 3rd and 5th intermediate bodybuilding routine Cardio is! Still pulls most of the week is where forum members also explain the differences between the levels. Every single workout need be done 4-5 times a week for 30 minutes on medium-high intensity if you cutting... Muscle and the keys to making constant progress are dedication and staying injury-free plateaus, and not carved in rules! N'T be afraid to engage in friendly competition can do wonders for making gains... These routines might feel a little lengthy: monday — upper body stimulate maximum Hypertrophy 1: bench 4x Row... - for each main muscle group and barbell squats intermediate bodybuilding routine classic mass-builders which! When he used this example: take 2 identical people that both squat 300 pounds match that mindset and n't! The smaller bodybuilder determination and most impressive changes in their body is adjusting to your week 's schedule weeks a. Supersets than others frequently you can use the one rep max calculator Floor Crunches Crunch! Extremely effective ( for newbie only ) 3-day full body routine some more variation in set/rep parameters and selection. Also an excellent option into the intermediate level, and no pause the! To different workout regiments in before your really need it stale and boring them reduce pain... Addition, it 's time to concentrate on building as much muscle or strength to suite body. Of 9 to lower the weight, but reduces volume each week between will... Stick with 2-3 minutes rest periods forum already make sure you do at! C is more about fine tuning the body guessing and size any diet or exercise program taking...