Finding the bodybuilding routine that fits you best takes time, effort and careful evaluation. With a basic knowledge of bodybuilding workouts, and a willingness to try different methods, it is possible to find the best bodybuilding workout that will give you maximum results.
Frequency
Frequency refers to how often you train specific body parts, and it is a hotly debated subject within the bodybuilding community. Most modern professional bodybuilders will train using split routines. They train one or two body parts in every session, and train each body part once per week. In every session, they aim to train their muscles to complete failure. However, professionals are extremely advanced, and have access to performance enhancing substances, which enable them to train in this demanding way. Beginners and intermediates would be more suited to a workout in which they train each body muscle more frequently, but with a lot less volume. A full body workout or an upper and lower split would be ideal.
Exercise Selection
Your routine should be built around compound free weight exercises, which are exercises that involve the movement of two or more joints. According to strength coach Chad Waterbury, compound movements give you the most "bang for your buck" when training. Base your sessions around squats, deadlifts, bench presses, shoulder presses, barbell rows and chinups, and put as much effort as you can into each one. These will work your entire body, but if you feel the need to, you can add in some extra isolation exercises which just use one joint, such as calf raises, lateral raises and bicep curls.
Reps and Sets
The traditional rep and set range for bodybuilding is three to four sets of six to 12 repetitions. However, it is also beneficial to do some lower rep work and higher rep work. A heavier weight done for a lower number of reps will increase strength, while a lighter weight lifted for more reps will increase muscular endurance. You might also wish to employ a concept known as ramping. This entails making each set progressively heavier, until you reach the heaviest weight you can lift for your desired number of reps. This works well as it allows you to effectively warm up, and have ample energy left for your heaviest set.
Progress Evaluation
Monitoring and evaluating your progress is critical. In order to build muscle, you need to be constantly pushing yourself in the gym, and aiming to lift heavier weights for more reps. Take a notebook to the gym so you can log your progress in every workout, and ensure that you keep an exercise in your program for at least six weeks so you can get stronger on it before rotating in another exercise.
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