Ah yes weight training. To me this is the funniest or most interesting part of this healthy lifestyle that we are either living in and currently embarking on. We all can´t lift like bodybuilders and start in a crazy split that will work your muscles to the bone as it will hurt you and possibly cause you an injury which you definitely don´t want. The following weight training techniques will embark you on how you should start your training split for the beginner, intermediate, and advanced bodybuilder. Remember form is always more important then weight. If your form suffers then lower the weight because your not lifting properly and could cause injury.Do you want to learn more? Visit BodyBuilding 101: Beginner Tips To Get Desired Results
Beginner Bodybuilder Routine
This is the best routine I have used when I first started to bodybuild in order to build some muscles while losing fat. It´s the great full body workout performed 3 days a week such as Mon/Wed/Fri. Where each bodygroup is trained for 3-4 sets of one exercise of 10-12 Reps. Each training day would have a different workout for that bodygroup along with a different order of training for each day. You can also incorporate pyramid style reps of 6-8-10-12 or 8-10-12 depending on whether your doing 3 or 4 sets. So it would look something like this:
Day 1:Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)
Day 3:Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)
Day 5:Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)
All the weight lifting should be noted in a pad or notebook so when you hit the desired number of sets and reps completely you can keep increasing the weight in order to build that muscle. This routine has helped me tremendously as it has a good amount of rest time inbetween while building muscle as muscle is not built in the gym but rather during resting time when we are sleeping. This routine should be done for about 6 months to 1 year for beginning purposes only before moving on to an intermediate split. Also Deload should be done even though this is a beginners split. Deload will be explained below also. Now that we have covered a beginner bodybuilder workout routine we will now move to a intermediate split.Intermediate Bodybuilder Routine
Now that we have covered the beginners routine we will now see what a intermediate routine would look like. Now do not start this split unless you have had training experience in the past or are currently getting past your beginners routine if not the one above whichever beginner routine you have done. Now we move on into a intermediate routine which would be a 4 day split. The workout days would be Mon/Tues/Thurs/Fri. With this split you can incorporate a Lowerbody/Upperbody/Lowerbody/Upperbody. I enjoy more doing Back/Bis/Shoulders for Mon/Thurs and Chest/Tris/Legs for Tues/Fri. Since the bodyparts per training day are lowered to 3 instead of 6 like the beginners routine above you can then increase the exercises per bodypart to 2-3 with also 3-4 sets of 10-12 reps.
You can also incorporate pyramid style reps of 6-8-10-12 or 8-10-12 depending on whether your doing 3 or 4 sets. So it would look something like this:
Day 1:Back, Biceps, Shoulders, Abs
Day 2:Chest, Triceps, Legs
Day 3:Rest (Abs are optional)
Day 4:Back, Biceps, Shoulders
Day 5:Chest, Triceps, Legs, Abs
All the weight lifting should be noted in a pad or notebook so when you hit the desired number of sets and reps completely you can keep increasing the weight in order to build that muscle. Also with the split above you can then incorporate different exercises for each bodygroup on different training days. So for instance you can have 3 Chest exercises on day 2 and 3 other Chest exercises on day 5. This routine has also helped me when it definitely was time to increase the intensity of lifting. This routine should be done for about 6 months to 1 year for beginning purposes only before moving on to an advanced split. Now we move on to the advanced split which I currently use at the moment. Also Deload should be done even though this is a Intermediate split.