Connect with us

Health & Fitness

Moving From Beginner To Intermediate Level Bodybuilding

Published

on

By now you’ve made significant progress in your bodybuilding career. For the past three to six months you’ve learned 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 effects 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.

Bent over dumbbell laterals – this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)
1. Back
Front lat pulls – a compound exercise that targets lats but also works the biceps and mid-back.

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

Dumbbell rows – a 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 – a 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, supersets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

Advertisement
Comments

Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit

Published

on

Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

Continue Reading

Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

Published

on

Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

Continue Reading

Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout

Published

on

Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.


It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

4×15
Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

4×15
(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

4×15
All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

4×15
Abductor – GLUTES raised
Adductor

Continue Reading
Advertisement

Facebook

Advertisement

Trending