The success of any bodybuilding routine relies on four factors: intensity, frequency, duration and rest. When one of these does not support the others, results diminish. A two-day, full bodybuilding routine performed back-to-back will be frequency challenged and therefore not produce quick or dramatic effects.
Intensity
The first step to increasing or strengthening muscle is to activate the motor units. "To activate a muscle fiber, you must apply adequate exercise intensity . . . and to activate the necessary motor units, a relatively heavy load must be used" states the National Strength and Conditioning Association in its 2007 edition of "Strength Training."
Weight training's rule of thumb for determining starting weights is to pick a weight that requires a little effort to complete your first set. Your second set should require definite effort and focus to complete. On the third and final sets, you should find it very difficult to complete the final reps and may even fall short of your goal. That weight will be your starting weight.
Frequency, Duration and Rest
A two-day routine lacks frequency. That can be compensated by cardiovascular exercise or active sports performance while not in the gym. When on a two-day routine, it is important that you increase duration; in other words, increase repetitions and sets. With this, you will also need to increase rest. A muscle that is worked too hard too soon may produce dizziness or nausea. Stop all exercise completely and do not reengage in exercise until all symptoms are gone, even if that means waiting until the next day. Extend your rest periods between sets and exercises. Because of the infrequency of exercise, you may always have to use extended periods of rest.
The Bodybuilding Split
Back-to-back routines can be performed by dividing the body between upper and lower or push and pull muscles. The most common routine is an upper and lower body workout.
On day one, perform an incline situp and leg lift, followed by a bent-over barbell row. Grab a seat with a back and perform a military press with your pecs. Using cables or a barbell, perform an upright row, keeping your chin out. Do biceps curls, followed by a skull crusher french press and a triceps pressdown. Cool down with stretches.
On day two, put your best effort forward on the bench press. Next, do the incline fly with a low weight. Stand at a high pulley, 3-feet out, and do straight arm rows to your thighs. Hit the heavy room and do squats. Finish off with leg curls and seated calf raises.
Basic Beginner Tips
* Never work out after a large meal.
* Drink water before, during and following exercise.
* Wait 30 seconds to one minute between sets.
* Wait one to two minutes between exercises.
* Don't repeat the same exercise on consecutive days.
* If you feel lightheaded, stop the exercise and do not continue until you are completely recovered; then, increase your rest between sets and between exercises.
* Always warm up before your workout.
* Learn your body's anatomy and focus on the muscle or muscle group being worked.
References
- "Fundamentals of Bodyuilding"; Don Ross; 1985
- "Strength Training"; National Strength and Conditioning Association; 2007
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