The type of bodybuilding program that will work best for you really boils down to your fitness level, meaning that beginners will need to train differently than professional bodybuilders. No matter what your fitness level, bodybuilding workouts are intense and aimed at targeting a specific muscle group. In addition to working out, your diet is of utmost importance when trying to increase your muscle size and strength. Eat well-balanced meals, increased calories and plenty of high-quality protein. Consult your doctor before getting started.
Beginner's Workout
The fitness experts at Muscle and Strength have put together an effective workout routine for beginner bodybuilders. It is a full-body workout, meaning you hit all of your muscles every workout. The key to this workout is using perfect form for each exercise and doing each repetition slowly. Complete this workout three days a week with a day of rest in between each session. Use enough weight so that you can do at least 10 and no more than 20 repetitions. Do three sets of 10 to 15 repetitions of the following exercises: squats, stiff leg deadlift, seated calf raises -- up to 20 reps, barbell bench press and barbell rows. Also, do two sets of eight to 12 repetitions of the following exercises: shoulder presses, standing alternating dumbbell curls and tricep pushdowns.
Intermediate Bodybuilding
When it's time to overcome plateaus achieved through your beginner bodybuilding workout program, an intermediate workout regimen is the ideal choice. Bodybuilding.com suggests going with a four-day-a-week workout regimen. Monday is dedicated to back, biceps and forearms; Tuesday focuses on shoulders, calves and abdominals; Wednesday is a rest day; Thursday is dedicated to legs; Friday targets the chest and triceps. Choose about six to nine different exercises for each training day and do two sets of 10 to 12 repetitions for each one of them. Some effective choices for Monday include deadlifts, chin-ups and dumbbell curls. Tuesday's workout may include military press, calf raises and crunches. A few sample leg workouts include squats, leg extensions and leg curls. Friday's workout could include bench press, triceps pushdowns and cable crossovers.
Advanced Workout
When you're ready to get serious with your bodybuilding, an advanced bodybuilding training program is for you. Bodybuilding.com recommends staying with a four-day-a-week or possibly even a routine of three or five days per week if that fits your schedule better. The key to achieving positive results is switching up your exercises periodically to keep your muscles "guessing." Bodybuilding.com suggests writing down a list of muscle-targeting exercises; alternate between them for each workout. Target two to three muscles to target per workout and hit each one with four different exercises. Use heavy weights that you cannot do more than 12 repetitions with. Avoid getting burned out and get plenty of rest to allow your muscles to repair themselves after each workout.
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