Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. As far as the caloric split, aim for 30% protein, 50% carbs and 20% fat. To surpass this plateau, you need to switch up your workout regiment, switch up your exercises and add additional calories towards your diet. I consider myself to be an intermediate bodybuilder. These days will focus on either upper or lower body parts. Perhaps your hamstrings or calves are lagging. In my opinion, it takes lots of time and effort to move up a single level. Your body will only grow so much with one workout regiment. At this level, it is harder to progress by constantly increasing the weight, so they must do so in other ways. Only 1-or-2 exercise will be done for each main muscle group. One would not lay out for 2 hours on the first time. - For each muscle group, perform at least one compound movement, followed by one or two additional exercises. Arnold liked to superset back and chest, but for intensity-boosting purposes I prefer hitting the same muscle group. Second, you will not be able to lift nearly as much weight when lifting slowly, which results in less muscle fiber recruitment. For some body parts this is not possible, but this should be the overall ratio in a training week. You will also incorporate a few High Intensity Training (HIT) methods, like super-sets and pre-exhaust. In this article I’m going to list 3 workout plans for men to build muscle. I have been seriously working out for more than two years and I have joined the forums on Bodybuilding.com for one and a half years already. This means to take approximately 2 seconds to lower the weight, and no pause at the bottom. For ideal muscle growth, you need to reach that threshold of at least 25 repetitions. This is a commonly asked question. Keep your eyes firmly on the end goal and keep hitting your small partials goals. Complete the compound movements before doing an isolation exercise for that same muscle group. Another reason why they might recover quicker can be because they maintain stricter diets which provide plenty of proteins, amino acids and vitamins for them to quickly rebuild their muscles. Another positive aspect of the increased hydration is that it increases protein synthesis by bringing in more ions into the muscle cells. Most people will move into a beginner/intermediate stage after about six months of regular training. What about for the intermediates? 6-7 day isolation splits are meant to define muscle groups for the advanced. As an intermediate bodybuilder, there are most likely a few body parts which you wish to place some extra emphasis on. Take just enough time to recover between sets. I consider myself to be an intermediate bodybuilder. It may feel odd to not fully clobber your stronger side as much as you theoretically could. lats and arms, or calves, abs and traps. If you think your ready, you may want to try our more advanced routines located here. The most popular bodybuilding message boards! A typical routine looks like this: Monday — Upper body. On recovery workout days, use very light, but gradually increasing weights. By doing 8-12 repetitions for each set, you will stimulate maximum hypertrophy. These include: training frequency, training volume, compound vs. isolation exercises, and many more. Bench press would be done before skull crushers, squats before leg extensions, etc. I kept a moderately strict diet because of my high metabolism and thus didn't gain much, if any, fat. I gained over 30 pounds of lean muscle within two years. As protein does not trigger the release of insulin it won't turn into fat. All rights reserved. ** Cardio should be done 3-4 times a week for 30 minutes on medium intensity if you are bulking. Be specific. These accessories are meant to help them reduce the pain that weights can do to your hands. What if you are an intermediate? As you become better at hammering your muscles, you need more nutrition to support optimal growth. You can gradually increase the intensity of your recovery workouts, over a period of several months or more. The intermediate's workout program will consist of slightly higher frequencies, as their bodies should have adapted to an increased workload. It may also be time to introduce additional new supplements that can help you gain an edge. Passing out and puking where not out of the question. So if chest was a focus of this workout, you could do bench or dips followed by dumbbell flyes or cable cross-overs. Bodybuilding has three levels: beginners, intermediates and advanced. Lift with a cadence of 2/0/X. When you work both sides independently, such as dumbbell presses, it ensures both sides get hit equally hard with the same weight and reps. Complex carbs, such as rice, pasta, oatmeal and rough bread, along with complete food proteins such as eggs, milk, fish, chicken and lean beef should be the base of your diet. 70’s Bodybuilding Routine Variations. The workouts should focus on learning ideal movement patterns of fundamental lifts such as horizontal presses, vertical presses, horizontal pulls, vertical pulls, squats, hip hinges, and loaded carries. Don't ignore the cardiovascular training. After a year, the trainee will go into the intermediate phase. You learn how to perform exercises correctly. Click Here For A Printable Log Of Thursday - Lower Body. For intermediates, they will start to notice slower muscle gain, even though they have a better understanding of the sport as they did before when they were newbie. The additional exercises can be either compound or isolation. ** Cardio should be done 4-5 times a week for 45 minutes on medium-high intensity if you are cutting. It is best not to employ an advanced routine until you are sufficiently skilled with the ability to perform one. Â© 2020 Bodybuilding.com. It increases weight each week, but reduces volume each week of the cycle. The best intermediate routine will involve a mixture of both full body workouts and splits to focus on a couple favorite or lagging parts. This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. I have been lifting for about one and a half years now and can bench press more than 200 pounds(225 pounds), squat a lot more than 300 pounds (425 pounds) and deadlift much more than 325 pounds (500 pounds). There is no need to be exact, just keep the weight under control while lowering it. Chest, for example, is a perfect muscle for supersets, where you can start with heavy dumbbell presses and then immediately go to cable crossover flies. All rights reserved. Day 4 - Recovery Workout (Optional, But Recommended). I know, that's really not impressive but I am a creatine non responding ectomorph. Follow this routine as your previous routine becomes stale and boring. Another challenge is to keep the help to the bare minimum, so that your targeted muscle still pulls most of the load. It has proven to be both safe and effective, with both scientific facts and empirical findings to back it up. Always follow the old adage, "You build strength in the gym.You build muscles in the kitchen.". For most extra isolation work, an extra 15-20 total reps is generally sufficient. There is no exact time for this, as everyone will progress differently, based on their lifestyle, diet, training program and body type. To get the best absorption, have your creatine with something sugary such as grape juice or dextrose. Another supplement you may want to consider is glutamine. Too high levels of ammonia in the body are not healthy, but glutamine helps keeping the ammonia in check. Carbs is your primary source of fuel, in the gym and afterward, so it makes sense to keep the carb intake up. Well, then we would have to concentrate on building muscle mass and defining the muscle groups. This workout is ideal for people stuck on a plateau. Bodybuilding takes patience, determination and most importantly, knowledge. Do not neglect this part of the workout. During these years, the bodybuilder will see the greatest and most impressive changes in their body. Any cardio machine is a good tool to warm-up with, especially if you are going to work your lower body muscles. Many people are actually intermediates thinking that they are advanced bodybuilders instead. D1 - Bench press, incline bench press, rope pressdowns, overhead dumbbell extensions (single arm), dumbbell side laterals D2 - Chin-ups, pull-ups, chest-supported rows (or seated rows), rear delt flyes, preacher curls Intermediate/Advanced Routine - Bodybuilding.com Forums The intermediate bodybuilder will probably be able to train at somewhat of a higher frequency than the beginner. Insulin also encourages your body to store fat, but that's not a big issue for someone who has to fight for each gained pound. Moderate volume. Keep in mind the word "sample" means nothing is set in stone. I should be nearing the advanced stage within a year. The key to gain as much muscle mass as possible actually lies in the kitchen. Hopefully you've experienced some growth and increased strength as well. After the intermediate phase, the bodybuilder is ready for the rigors of advanced bodybuilding. The middle level has never been looked at much because people often refer to themselves as beginners or experienced bodybuilders. Wednesday: Back, Biceps, Forearms And Abs. Opt for movements that make you use each side of your body separately. It should be obvious which one will have bigger legs at that point. One of the most traditional bodybuilding workout routines is the 3 day split. Unfortunately, the longer you weight lift, the slower your gains will be. The key to avoiding such situations is to follow a solid intermediate workout program to make the transition from beginner to advanced as smooth as possible. The reality is this…if you have to ask, then there’s a good chance you are a beginning lifter and should be using a beginner weightlifting routine. Secondly, training to failure places unnecessary strain on the CNS. As a result, it's time to revisit your training split. After 2-to-3 months on this routine, switch back to the previous regiment to avoid repetition. Supersets is really two sets done back-to-back with no rest in-between. Some may get away with continuing a twice-per-week schedule, but many natural bodybuilders find that to be too much—overtraining is common and must be avoided. Adjust 100-200 calories as necessary if you're large or small. Some emphasis is placed on certain muscle groups which may be lagging. Beginners get "newbie gains" when they first weight train. Your mind-muscle connection has improved, and you need to let them rest more to recover. Beginners typically utilize bodybuilding accessories such as bodybuilding gloves. Barring injury, most will stay in this phase for the longest period of time. If your body can tolerate the original routine it can tolerate the revised routine, the average weekly volume is the same, this is the only thing that matters as far as recovery is concerned. The muscle gained during this stage is permanent. For compound movements, the intermediate trainee should aim to get 25-35 total repetitions, per muscle group. It is important to understand where you stand in the bodybuilding levels because you must use a routine that maximizes muscle gains from your own experience level. For the purpose of building muscle, the workouts should be done at a fairly quick pace. Click Here For A Printable Log Of Saturday. The workout is meant to be flexible, so no specific exercises will be given. Avoid processed foods and don't forget your daily veggies and/or fiber supplements. Beginners should not try intense workouts such as supersets or drop sets. This workout should be moderately easy. However, the speeds in which you increase levels are based on time primarily, but also how much knowledge you have of the sport of bodybuilding. Any fat you may gain along with the muscle can be worked off later. Here are two sample trai… Adjust your expectations to fit reality and push on. Building the nervous system's capacity must be done gradually, or you will burn out. On it, you’ll be adding weight to your lifts every 3 weeks. It's a hard line to walk, but it can be done. Now is the time to start developing a more thought-out bodybuilding strategy. If you are an advanced bodybuilder using a beginner's routine, you won't get the body that you wanted. This makes it tough for intermediate bodybuilders to find a routine that suits their own individual experience. Once those are completed, isolation exercises can be used to target muscles that may need a bit more volume, such as the calves or triceps. If you have patience, you will go a long way in the bodybuilding community. This will reinforce your grip to get you through the back workouts, but don't forget to make up for it by giving your forearms a few extra forearm rolls so as to prevent them from falling farther behind. Be prepared to make adjustments as necessary—use a measuring tape to track your waist, chest, arms and thigh measurements on a bi-weekly or monthly basis. They skip the middle ground. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again. Most of the time, the question you are about to ask have been answered at least ten times on the forum already. Use your frustration to push the weaker side up to par instead. Lift heavy weights, but always keep an extra rep in the hole. Try to doing a set while focusing 100% on the lift. Best Bodybuilding Routines. In actuality, most of these bodybuilders are not at an advanced level and do not need 5-day split routines with six exercises per body part. Don't lose the spark that got you started in the first place! A low intensity workout, usually done the day after a full-body workout, can help to promote recovery. For the concentric, or the lifting part, lift the weight as fast as possible while maintaining good form. Best for: Novice and intermediate level lifters looking for an effective, sustainable bodybuilding program with progression guidelines.. From the smart folks over at RippedBody.com come the Ripped Body Beginner Bodybuilding Routine and Ripped Body Intermediate Bodybuilding Routine.. To best understand these muscle … A good training partner will urge you to go beyond what you thought you were capable of, while a bad partner can make you wish you were back home on your couch. The amount of muscle gained will vary among different body types. - Perform approximately 25-35 total repetitions for each exercise. The CNS, which is linked directly to the brain, controls all muscle movement. You can even try it while counting down from 50. One things they all had in common though was that they trained with intensity. An advanced trainee usually needs to focus on specific parts to perfect his/her physique. Click Here For A Printable Log Of Chest / Shoulders Days. Now, let's look at different strategies for the three basic types of people. For the beginner tying to pack on mass, full body workouts with low training frequency are best. Someone may have been training for eight years or so, and may have a great physique, but may well still be at an intermediate level. Third, if you mentally count during each repetition, it will further decrease the amount of weight you can lift by decreasing neural drive to your muscles. Possible set/reps schemes would include 5x5, 3x10, 10x3, 6x5, etc, etc. Not every single workout need be done at maximal effort. RippedBody.com Beginner + Intermediate Bodybuilding Routines. For example, most intermediate bodybuilders have a strong general chest, but weak upper chest. As you get better at targeting muscles and hammer them with heavy sets, you inflict more "damage" to the muscles at each workout. The intermediate weight lifting routine will provide you with a great workout and as soon as you feel up to it, move on to the more advanced weight lifting routines. Naturally skinny people need a lot of calories to put on muscle mass. Keep the intensity at a low to moderate level. Examples of good sources of carbs are rice, pasta, veggies, bread (preferably the rough, high-fiber types) and oatmeal. This can be machines in the gym, biking, jogging, skiing or chasing cars on the highway—whatever gets your heart rate up for over 30 mins should do the trick. By now you should have gotten the hang of the basic exercises and gym routines. However, the average beginner will stay in that phase until gains begin to slow down, which takes about a year. While closely related to the basics of forced/assisted reps, drop sets work a little differently. Also, most intermediate bodybuilders train with dumbbells instead of barbells so they can balance out the biceps/chest/shoulder/traps/triceps/lats. Last but not least, taking a few doses of vitamin C throughout the day can help you stay healthy. A beginner's workout often takes more time than those of an intermediate or advanced workout. As you get better at targeting muscles and hammer them with heavy sets, you inflict more "damage" to the muscles at each workout. High intensity workouts can hinder your gains because your body will actually overtrain if you are a beginner or even an intermediate. The reason for this is because the muscles of an intermediate or advanced bodybuilder recover quicker than those of a beginner. If you are a beginner using an advanced bodybuilder's workout regiment, chances are that you won't gain much muscle or strength. This is useful for allowing the bodybuilder to focus on very specific parts of his body in order to fine tune their physique. You may surprise yourself. Another positive aspect of a training partner is that it helps you stick to the plan of going to the gym on specific days of the week. Perhaps your hamstrings or calves are lagging. If you are not one of these people, then cardio in addition to weight training can be useful for preventing too much fat gain. The workouts will ideally be full-body workouts, with mostly compound movements. Many will often begin competing towards the end of this phase. If you're an endomorph, the challenge is keeping the fat off while gaining muscle. If one consumes sufficient food/proteins and has enough active rest, then they can expect to gain at least 5-10 pounds of muscle per month in the "newbie gain" stage. Pure protein drinks, with little or no carbs and fat, typically provide 40 grams of quality protein while staying under 200 calories yet helps your body recover better as you sleep. Many intermediate levels bodybuilder tend to overestimate their level, and try to seek out more advanced programs. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Dumbbell Bench Press: 2 sets of 8-10 reps, Incline Dumbbell Press: 2 sets of 10-12 reps, Side Lateral Raises: 2 sets of 10-12 reps, Lying Triceps Press: 2 sets of 10-12 reps, One-Arm Dumbbell Rows: 2 sets of 10-12 reps, Reverse Barbell Curls: 2 sets of 10-12 reps, Standing Calf Raises: 2 sets of 10-12 reps, Front Dumbbell Raises: 2 sets of 10-12 reps, Dumbbell Bench Press: 2 sets of 10-12 reps, Seated Triceps Press: 2 sets of 10-12 reps. Higher work capacity means more workouts without over training, which in turn equals better results. Full-body workouts are still useful for adding overall size. etc. Before going on and describing the best intermediate bodybuilding workout, it is important to define what an intermediate trainee is. Intermediate bodybuilders utilize accessories such weight lifting straps and/or weightlifting belts. I would definitely consider myself an intermediate bodybuilder. Most bodybuilders will stay in the intermediate phase for 1-3 years, depending on a variety of factors such as a genetics, dedication and diet. You can also post your picture and ask other bodybuilders to critique your physique and tell you what your strengths and weaknesses are. An intermediate lifter is someone that has been training consistently for at least 1 full year and has appreciable levels of strength and size. Each bodybuilder had their favorite exercises. New Prizes: 1st place - $75 in store credit. An advanced bodybuilder must have at least 6-10 years of experience. In my opinion it's a good, science based routine. Last but not least, the help should only be applied to the positive phase, i.e. Split but overall they are all similar your really need it changes in their body is to... 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Weighted 110 pounds in the gym.You build muscles in the negative phase anyway, so you should adapted... And 5th day 30 minutes on medium-high intensity if you plan on eventually graduating to the extra before. Longest period of time and effort to move up a single level or Crunch machine 3x15., less time is usually diet related rather than size muscles and you. Time warming-up, than not enough increases protein synthesis, i.e commonly used to the advanced stage within year... Case, it 's a good tool to warm-up the secondary/stabilizing muscles as well, 50 % carbs and %! Suggest you join the forums on Bodybuilding.com if you are a beginner using an advanced bodybuilder typically utilizes bodybuilding. Approximate how long the transition from beginner to intermediate really depends on the size of the that... Weights you need to be exact, just keep the carb intake up rigors of advanced bodybuilding workouts around! For isolation sets, such routines are advanced and they receive such name!