Bodybuilding level is a program to build muscle and strength while avoiding the risk of injury associated with more advanced routines. In this article, we will discuss the benefits of intermediate level bodybuilding, the best exercises to include in your routine.
In 3 to 6 months, you’ve learned to perform the core lifting workouts appropriately. You’ve conditioned the body and developed sufficient core strength to prepare for a new power level. Hopefully, you’ve also created some rock-strong muscle! So that’s only the beginning.
In recent weeks your exercises have most likely lost some of their effects. Even though you’re raising bigger weights, your muscles require even higher stimulation for optimum development. Don’t expect miracles, though – from now on, every minor enhancement will take more significant and extensive work.
Working your muscles more intensively, they’ll need more recovery time to adjust and grow, so you’ll minimize your exercises to 3 a week. Each primary muscle group trained will now need one whole week to recover. Also, you’ll work your muscles intensively and use your time better.
You can tweak or re-design your standard bodybuilding program to fit your requirements, but the program described here should supply a helpful starting point. For example, I propose a 3-split of the body on Monday, Wednesday, and Friday.
MONDAY (Chest, Triceps, Shoulders). Intermediate level 1
The slope dumbbell press is a compound workout that targets the chest and works the triceps muscles and shoulders.
Pec-deck flye – this is an isolation exercise that works the pectorals.
Intermediate level 2
Dips – this compound workout targets the triceps and works the chest and shoulders.
Intermediate level 3
Front military press – this substance exercise targets the shoulders but also works the triceps.
Dumbbell lateral raises – this seclusion workout works the shoulders only.
Bent over dumbbell laterals – this seclusion exercise works the rear delts.
WEDNESDAY (Back, Biceps, Forearms).
Intermediate level 1
Front lat pulls – a compound workout that targets lats but works the biceps and mid-back.
Deadlifts – substance exercise that targets the back and quads but likewise works calves, hamstrings, and glutes.
Dumbbell rows – substance exercise that targets mid-back but also works lats and biceps.
Dumbbell shrugs – isolation workout that works traps.
Intermediate level 2
Dumbbell biceps curl – isolation exercise that works the biceps.
Dumbbell hammer curls – isolation workout that works the biceps.
Intermediate level 3
Barbell wrist curl – isolation workout that works the forearms.
FRIDAY (Lower Body).
Intermediate level 1
Squats or leg press – substance exercise that targets the quads but also works the hamstrings, calves, and glutes.
Leg extension – isolation workout that works the quads.
Leg curls – isolation exercise that works the hamstrings.
Standing calf raise – seclusion workout that works the gastrocnemius calf muscle.
Seated calf raise – isolation exercise that works the soleus calf muscle.
Start this program for two sets of 8-10 associates per workout. But as your strength and size increase, you should introduce other methods that increase the intensity.
This can be attained in several ways: pre-exhaustion, incredible sets, partial associates, isometric contractions, and forced reps. These strategies are covered in detail in other places in this series of articles.
