Moving From Beginner To Intermediate Level Bodybuilding

By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt 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 effect 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.

Bentover dumbbell laterals - this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)

1. Back

Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back.

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

Dumbbell rows - 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 - 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, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

---

Four Powerful Tricks for Successful Lucid Dreaming

By definition, Lucid Dreaming means "conscious awareness during the dream... Read More

Exercise The Right Way - The Barbell Bent-Over Row

Other articles in this series looked at a number of... Read More

How To Get The Greatest Possible Muscle Gains... And... Still Have Time Left Over To Just Goof-Off!

The number one thing you need to get from this... Read More

15 Quick Body Toning Tips

Tip 1 - Tummy Toner - In addition to your... Read More

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Personal Training: 6 Secrets of Award Winning Customer Service

Would you believe that your ability to provide quality customer... Read More

Arm Exercises For Beginning Bodybuilders

Most people new to bodybuilding pay a lot of attention... Read More

The Amazing Benefits of Resistance Training

When it comes to exercise, resistance training is often overlooked.... Read More

Exercise The Right Way - The Decline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

Get On the Ball: Core Stability

Have you heard the term, focus on the core? No,... Read More

Muscle On The Brain

"A six-week cycle's gonna cost ya $170, lady -- you... Read More

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that... Read More

The Baby Boomer Athlete

Are you a Baby Boomer? If you were born between... Read More

New Bodybuilding Study on the Benefits of Deadlifts

Deadlifts are a very potential muscle-building exercise, that will rejuvenate... Read More

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of... Read More

Building a Better Home Gym

If you're looking to get fit and into shape, home... Read More

Dumbbell Workouts - A Smart Way To Exercise

Dumbbell workouts have been around for many years, especially as... Read More

Bodybuilding: Effective Ways To Handling Criticism

It's important to set the way we'll respond to different... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

Increase Your Training Intensity - Partial Repetitions

You can only build muscle tissue if you can generate... Read More

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well... Read More

Muscle Building Workouts at Home!

Most people make an excuse that they don't have time... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5

Welcome to article number five in our 5-part series "Bodybuilding... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's... Read More

Lift More Now - Weight Less Forever!

It's week three, and you've already learned the importance of... Read More

Know Your Muscles - The Chest And Upper Back

Becoming familiar with the muscles that make up your body... Read More

Personal Lactate Threshold Training

These are not the reasons we do Lactate Threshold Training.What... Read More

Six Minute Abs

Six minutes out of your day. All you need is... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

The Biggest Muscle Mass Gain Myths Exposed

Performing low repetition/heavy weight workouts will enable you to build... Read More

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

The foolish idea that 'more is better' when it comes... Read More