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Moving From Beginner To Intermediate Level Bodybuilding

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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.

Health & Fitness

4 Simple Health Tips for Busy People

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Photo by: Brodie Vissers

Whenever we speak with someone regarding health and fitness, most of them will give the excuse of having a busy schedule. However, while maintaining a busy schedule as well, you can easily look after your health. That is why it is time that you stop using your busy schedule as an excuse. You can still live and eat healthily.

Also, check out: 3 Tips to Lose Those Love Handles

We will today share with you a few simple tips which you can undertake even with your busy schedule which will help you become healthier.

1 Drinking more water:
Many people do not consciously monitor the quantity of water which they are drinking on a regular basis. As a result, they are consistently dehydrated. That can easily lead to loss of energy levels. You should always carry a 2 L bottle with you wherever you go. You have to make sure that you are emptying it by the end of the day. When you are able to do that, it will become easier for you to keep your body hydrated at all points of time. This will also ensure that you are able to lead a more healthy and energetic life.





2 Walking:
You can walk into your office building or you can walk from the parking to your office or you can walk around your neighborhood. You can walk in a place which does not disturb your schedule. However, you need to make sure that you are walking at least for 10 minutes on a daily basis. When that is the case, it will become much easier for you to remain healthy. It will also help you in reducing the day to day stress.

3 Setting aside the smartphone for at least 30 minutes:
Smartphones can help you remain connected for a pretty long period of time. However, they can lead to stress as well. When you’re constantly being bombarded by messages as well as emails, it can be an overwhelming experience which can take a toll on your health. That is why, for 30 minutes throughout the day, you have to keep away from your smartphone. If possible, you have to keep it on the airplane mode so that you cannot be disturbed at all.

4 Improving your sleep quality:
In order to relax your body and ensure that you wake up fresh, you have to improve your sleep quality. In order to do so, you have to make sure that the room in which you are sleeping is pitch black. You have to also ensure that you are not keeping your smartphone in the same room.

With the help of these 4 simple tips, you will be able to lead a more healthy life quite easily. Also, these tips will not impact your schedule as well which will ensure that you are able to lead your busy life without any kind of disturbances.

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Health & Fitness

3 Tips to Lose Those Love Handles

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Photo by: Nicole De Khors

While love handles can be associated with romance but the truth is that, for many men and women, they are nothing but an accumulation of stubborn fat. That is why they try consistently to eliminate these love handles. Needless to say, it is not an easy task. However, if you follow the right guidelines, it can become easier for you to lose those love handles.

Also, check out: 3 Tips To Get 6 Pack Abs Sooner

We will today share with you 3 simple tips with the help of which, you will be able to lose those love and.

1 High-intensity interval training:
Rather than just relying on cardio, high-intensity interval training is one of the best options for you when you’re looking to lose those love handles. You can use a variety of different intensity interval programs like jumping the rope or the work out in the weight room. The choice is entirely up to you. With the help of such workouts, it will become easier for you to reduce that fat.

You have to alternatively perform 20 seconds of hard exercise and follow it up with 40 seconds of recovery. You have to repeat this session at least 8 times in a day.





2 Do not rely on excessive cardio:
You need to keep in mind that even though cardio can help you in some odd losing fat but it hardly impacts the love handles. That is why you have to make sure that you are not relying overly on cardio. It will be a waste of time and it will not help you in reducing those love handles.

3 Focus on the core exercises:
You need to keep in mind that there is a difference between performing the core exercises and exercises for your abs. Exercises for your abs are not that effective when you’re looking to lose the love handles. On the other hand, when you’re performing the exercises which strengthen your core, you can easily reduce the fat and thereby eliminate the love handles as well. That is why you have to always look at the exercises which will increase your core strength. Even though during the initial few weeks you might not see a lot of difference but over a period of time, you will definitely be able to.

Thus, if you’re struggling with eliminating those love handles, these are the 3 tips which you have to follow religiously. With the help of these 3 tips, you will be able to eliminate that stubborn fat quite easily.

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Health & Fitness

Build Beautiful Shoulders with Erin Stern

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Two-time Ms. Figure Olympia, Erin Stern dropped a new video on shoulders. Lucky for you, she has arguably the best shoulders in fitness so she’s the perfect person to give you tips on this subject.

Also, check out: Jade Atkinson’s Full Body & Core Workout





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