The beginner workouts you’ve been doing have made a difference and now you are ready to move on to intermediate bodybuilding. You should stay in the beginner routines for three to six months to allow repetition to train you on how to properly perform the exercises. In doing so, you have trained your core and prepared your body for a more intense workout.
After adapting to the weights you have been lifting, your body is ready for a more challenging routine. The new workout will require a week to recover from, requiring you to reduce your routine to about three times weekly.
Make sure to give your muscles an entire week to recover or you will cause damage and prohibit growth by overworking them. It is very important to provide your muscles with the right amount of rest and the protein and nutrition they need to grow while they are resting.
This is a basic workout to help you transition into an intermediate muscle building routine. As you grow accustomed to the workout, you can tweak it according to your own personal needs.
Monday on Shoulders, Chest and Triceps
Triceps — dips will isolate the triceps but work the shoulders and chest as well.
Shoulders — for shoulders and triceps, use the front military press. Isolate the shoulders with dumbbell lateral raises. For rear delts, use the bent-over dumbbell laterals.
Chest — use the incline dumbbell press to work the chest, shoulders and triceps. You can also do the pec-deck fly for the pectorals.
Wednesday on Forearms, Back and Biceps
Forearms — isolate the forearm with a barbell wrist curl.
Back — front lat pulls work the biceps, mid-back and lats; dumbbell rows work the mid-back, lats and biceps; dumbbell shrugs work the traps; and deadlifts work the quads, back calves, hamstrings and glutes.
Biceps — dumbbell biceps and dumbbell hammer curls isolate the biceps.
Friday on Lower Body
Legs- – work the quads, calves, glutes and hamstrings; leg extensions isolate the hamstrings; standing calf raises isolate the gastrocnemius muscle; seated calf raises isolate the soleus calf muscle.
If done on a continuous basis, you will be able to build-off of the progress and muscle you made in your beginning routines. It is important to remain consistent, only varying to improve on the workout, so your progress and mass is maintained.
Although you will see growth and development, it is important not to rush into doing more than you should. The same rules apply for working out on an intermediate routine as do on working out on the basic routine. Doing too much too soon will set you back and cause the loss of muscle fiber, which you need to create growth.
When you begin your new intermediate bodybuilding program, it is okay to start with a simple eight to ten reps per session. However, you should enhance on your techniques when you notice your strength and mass increasing for growth. You can enhance your sessions with these techniques:
isometric contractions
super sets
pre-exhaustion
partial rep
forced reps
You can find more information on these techniques in other articles of our Blog section. Make sure to continue providing your body with the proper nutrition and rest for continued growth and development.
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