By now you’ve made considerable development in your bodybuilding profession. For the previous 3 to six months you’ve learnt how to carry out the core lifting exercises in a technically proper manner. You’ve also conditioned the body and established enough core strength to prepare yourself for a whole new level of strength. Ideally you’ve also developed some rock solid muscle! But that’s only the beginning.
In recent weeks your exercises have actually most likely lost some of their effect so, although you’re lifting bigger weights, your muscles now require even greater stimulation to create maximal development. Don’t anticipate miracles though – from this point onwards, every little bit of enhancement will take even higher and more extensive work than previously.
Because you’ll be working your muscles more intensively, they’ll likewise need more recovery time to grow and adapt and that’s why you’ll be lowering your exercises to 3 a week. Each primary muscle group trained will now require one complete week to recover. After being utilized to whole body sessions and more exercises each week it may appear as if you’re refraining from doing enough but the point is, you’ll be working your muscles really, very intensively and making much better use of your time.
As you get more experience you’ll be able to modify or re-design your basic muscle building program to match your own private needs, however the program described here need to supply a helpful beginning point. What I’m proposing is generally a 3-split of the body on Monday, Wednesday and Friday.
MONDAY (Chest, Triceps, Shoulders).
1. Chest Exercises.
Slope dumbbell press – this is a compound workout that targets the chest but also works the shoulders and triceps muscles to a lesser degree.
Pec-deck flye – this is an isolation exercise that works the pectorals.
2. Triceps muscles.
Dips – this substance workout targets the triceps but also works the chest and shoulders.
3. Shoulders.
Front military press – this substance workout targets shoulders however likewise works the triceps.
Dumbbell lateral raises – this seclusion workout works the shoulders only.
Bentover dumbbell laterals – this seclusion exercise works the rear delts.
WEDNESDAY (Back, Biceps, Forearms).
1. Back.
Front lat pulls – substance workout that targets lats however likewise works the biceps and mid-back.
Deadlifts – compound workout that targets the back and quads but likewise works hamstrings, calves and glutes.
Dumbbell rows – compound exercise that targets mid-back however also works biceps and lats.
Dumbbell shrugs – seclusion workout that works traps.
2. Biceps.
Dumbbell biceps curl – seclusion exercise that works the biceps.
Dumbbell hammer curls – seclusion workout that works the biceps.
3. Forearms.
Barbell wrist curl – seclusion exercise that works the lower arms.
FRIDAY (Lower Body).
1. Legs.
Squats or leg press – substance workout that targets the quads but also works the calves, hamstrings and glutes.
Leg extension – seclusion workout that works the quads.
Leg curls – seclusion exercise that works the hamstrings.
Standing calf raise – seclusion workout that works the gastrocnemius calf muscle.
Seated calf raise – seclusion workout that works the soleus calf muscle.
You could start this program by going for two sets of 8-10 representatives per exercise but as your strength and size increase you need to truly introduce techniques that enhance the intensity even further. This can be achieved in a variety of ways consisting of using pre-exhaustion, incredibly sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of posts.
For the previous three to six months you’ve learnt how to perform the core lifting exercises in a technically correct way. You’ve also conditioned the body and developed adequate core strength to prepare yourself for a whole brand-new level of strength. Ideally you’ve also constructed some rock solid muscle! Since you’ll be working your muscles more intensively, they’ll also need more recovery time to adjust and grow and that’s why you’ll be lowering your exercises to 3 a week. After being used to whole body sessions and more exercises per week it may seem as if you’re not doing enough however the point is, you’ll be working your muscles extremely, very intensively and making better use of your time.
