Many assume that lifting weights will automatically result in an increase in muscle size, but it takes a specific training program to effectively build muscle mass. Bodybuilders must follow certain training rules if they’re going to see the results they desire. While the exercises you choose for your workout sessions can vary depending on what you like, the volume and frequency at which you train need to follow a bodybuilding-specific program.
Program
A bodybuilding program requires a high frequency of sessions and high-volume workouts. Every workout session should include two to five sets of three to 12 repetitions for each set. Joseph Chromiak of the National Strength and Conditioning Association states that working muscles out two days a week is sufficient as long as you complete an adequate number of sets for each muscle.
Weights
The amount of weight that you should use depends on the exercise and your personal abilities. The easiest way to determine what weight you should use for each exercise is to use the trial-and-error strategy. If your goal is to perform 10 repetitions and the weight that you choose only allows you to complete seven repetitions, you should lighten the weight you use. If you can complete more than 10 with ease, then choose a heavier resistance. After a few workout sessions, you’ll determine the appropriate weight, which is one that allows you to come close to your goal repetitions and yet still causes the final three repetitions in each set to be difficult.
Rest Periods
Between sets, you don’t want to rest too long, as shorter rest periods facilitate the function of growth hormone. For a bodybuilding program, you want to allow yourself one to three minutes for each rest period between sets. You need to ensure that you allow your muscle groups at least 48 hours of rest between workout sessions.
Exercises
For a bodybuilding program, you want to complete eight to 10 exercises for each workout session. Complete the more complex exercises that develop the larger muscles first, such as back squats and pull-ups, before moving on to more simple exercises for smaller muscles, like biceps curls. Joseph Chromiak of the National Strength and Conditioning Association suggests that more advanced bodybuilders perform bench presses, incline presses, pulldowns, behind-the-neck presses, rowing exercise, triceps pushdowns, biceps curls, leg presses, leg extensions, leg curls, calf raises and abdominal crunches.
Additional Tips
Advanced bodybuilders are going to find that adequate workouts take a significant amount of time. To help you complete your necessary workouts, it’s suggested that you split the days that you train different muscle groups, devoting certain areas to different days of the week. This would mean that you could be lifting weights up to six days a week, but it’s not a problem because you’re still allowing your muscles a day of rest between sessions. For example, you could lift chest, shoulders and triceps on Mondays and Wednesdays and do back, biceps and legs on Tuesdays and Thursdays.
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