Creating a muscular, well-carved body takes a lot of time and effort, but it can be done by anyone. The best bodybuilding workouts should be based upon your current level of fitness. For example, beginners should not follow the same weightlifting program as advanced weightlifters. To continuously achieve results, change your workout routine every four to six weeks, and incorporate aerobic exercise into your routine to help burn fat.
Beginner Bodybuilding Workout
Beginners training less than six months should follow a two-day split routine and perform it twice a week. A two-day split routine consists of one day training upper body and the next day training lower body. For example, Monday and Thursday, train the upper body, Tuesday and Friday, lower body. Include one or two exercises for each muscle group, and perform two to three sets of each exercise, aiming to reach muscular failure between 10 to 12 repetitions. Increase the weight if failure is reached beyond 12 reps and decrease the weight if failure is reached before 10 reps.
Intermediate Bodybuilding Workout
Individuals training consistently for at least six months should change their training split from a two-day split to a four-day split. A four-day split would look like this: Monday, train chest and triceps; Tuesday, train hamstrings, glutes and quadriceps; Thursday, train back and biceps; Friday, train shoulders, calves and abs. The volume in this training split will increase to two to three exercise per muscle group performing three to four sets of 10 to 12 repetitions.
Advanced Bodybuilding Workout
Individuals bodybuilding for over a year need to focus on more difficult exercises and greater volume and intensity such as four to five exercise per muscle group, and using a heavier weight with a lower repetition range. You need to switch things around, routinely try new exercises and purposefully do "inconvenient" moves to keep the muscles "guessing," and it is essential to vary your sets and reps, according to Matt Danielsson of Bodybuilding. Additionally, advanced bodybuilders have a greater risk of over-training, making it essential to take at least one day off from weightlifting a week, and to rest a muscle group at least 48 hours before training it again.
Aerobic Exercise
Aerobic exercise must be included in your weekly training routine to help decrease body fat. Running is one the best ways, including both long duration runs and high-intensity sprints, according to Arnold Schwarzenegger, author of the "Encyclopedia of Modern Bodybuilding." Perform at least 30 minutes of aerobic exercise two to five days a week following your weightlifting workouts to help decrease fat.
References
- Bodybuilding: Advanced Bodybuilding Program
- "Encyclopedia Of Modern Bodybuilding;" Arnold Schwarzenegger;1985
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