Bodybuilding workouts involve building and maintaining muscle tissue while sustaining or losing fat tissue. The number one goal in bodybuilding is to create muscle balance throughout the entire body. Training each muscle group at least once a week will help achieve this goal. Adding aerobics to your exercise routine will help maintain or lose excess fat tissue.
Weight-Training
Bodybuilders weight-train three to six times a week depending on a number of factors such as fitness level and training cycle. Beginners should start with a three day training split, training each muscle group once a week. A push/leg/pull training split is ideal for this schedule. The push muscles include chest/triceps/abs, the leg muscles include glutes/quadriceps/hamstrings/calves, and the pull muscles include back/shoulders/biceps. When bodybuilding it is essential to use a weight in which muscle failure is reached between a certain repetition range, according to Arnold Schwarzenegger, author of the Encyclopedia of Modern Bodybuilding. This will help you build muscle tissue and continuously improve. Begin with eight to 12 reps per exercise. If you cannot complete eight reps decrease the weight. If you can complete more than 12 reps in a set increase the weight.
Push/Leg/Pull Workout
Begin each workout with a five minute warm-up and perform three sets of eight to 12 reps for each exercise. On day one train the push muscles -- bench press, incline dumbbell press, cable crossovers, close-grip bench press, triceps kickbacks and cable press downs. For abs, perform three sets of 15 reps for reverse crunches and leg lifts. Day two train legs -- full barbell squats, leg press, straight leg deadlift, leg extensions and seated calf raise for 20 reps. On day three train the pull muscles -- bent-over barbell row, lat pull down, cable row, dumbbell shoulder press, lateral raise, barbell curl and preacher curl.
Aerobic Exercise
Aerobic exercise is necessary to burn body fat. However, too much can cause the body to use muscle for energy and not fat. Perform 30 to 60 minutes of aerobic exercise at a moderate-intensity such as incline walking five to six days a week to help burn fat. Aerobic exercise is best performed first thing in the morning or following a weight-training session to maximize fat loss. Additionally, keep sessions at 60 minute maximum duration. After an hour of aerobic exercise, your body becomes aware that your going to extremes and attempts to conserve fat, and may begin using protein for energy, according to Bob Cicherillo of Bodybuilding.
Two-Month Training Schedule
During the first month, follow the push/leg/pull training split as directed above. Day one: push with 30 minutes cardio. Day two: 45 minutes of cardio. Day three: legs. Day four: 45 minutes of cardio. Day five: pull with 30 minutes cardio. Day six and seven: rest. During month two, increase the intensity by decreasing the repetition range of your weight training workouts to six to eight reps. And increase the amount of aerobic exercise by adding another 45 minute cardio session on day six.
References
- Bodybuilding: Slow Cardio: Great Technique or Bad Advice
- "Encyclopedia Of Modern Bodybuilding"; Arnold Schwarzenegger;1985
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