Workouts for Bodybuilding
When you take a close look at the members of the Gym working out and come back a year later at the same Gym you will notice that most of the people you saw last year are still using the same weights. The reason of this is, most of the bodybuilders stick to their usual training programs and waste their time. There would be many more massive bodybuilders if the buildup of muscle mass and mass was actually connected with the common amount of general training. However, as reality has shown, since this, with the typical bodybuilding program a few things seem to be wrong.
Since most of the bodybuilders tremendously complicate achieving their strength and muscle build-up goals by unnecessarily creating their own obstacles. At least those people who are interested in the subject of this book, the majority of them, call themselves hardcore bodybuilders. Hardcore, is something completely different, however, it doesn’t mean training for three hours six times a week and copying Lee Haney’s training for a competition. What actually makes a true hardcore bodybuilder is he only has the necessary discipline, willpower, perseverance and ambition so to create a sensible training plan and over a prolonged period of time carry it out without compromise. Forget all those long and endless training plans and think about basics without which a massive and strong body cannot exist.
Few basic training plans include High-intensity training plan, relatively low repetitions training plan, progressively heavier weights training, sufficient rest period training and plateau training and phase training plan. These all training programs considered as the essential factors. These are necessary for the quick buildup of muscle mass and strength mass. The effectiveness can be considerably increased, in combination with the nutrition tips. It is not suitable for a long time natural bodybuilders because it is based on high intensity. Here is the training schedule given below which is obviously intended as a suggestion but in order to meet individual needs it can be changed by every athlete as long as the discussed principles are met.
Here is the eight-day training cycle in which one-day training and one-day rest, one day on and one day off.
- Day 1 for biceps and chest:
Bench presses 3 sets with 6 to 8 reps
Dips with added weights 2 sets with 8 to 10 reps
Incline bench presses 2 sets with 6 to 8 reps
Barbell curls 3 sets with 6 to 8 reps
Dumbbell curls 2 sets with 6 to 8 reps
- Day 3 for Thighs:
Squats 3 sets with 6 to 8 reps
Leg curls 2 sets with 8 to 10 reps
Leg presses 2 sets with 8 to 10 reps
- Day 5 for Triceps and Shoulders:
Upright row 2 sets with 8 to 10 reps
Presses behind neck 3 sets with 6 to 8 reps
Side laterals 2 sets with 8 to 10 reps
Triceps pulley pushdown 2 sets with 8 to 10 reps
Lying triceps presses 3 sets with 6 to 10 reps
- Day 7 for Calves and Back:
Lat pulls to neck 2 sets with 8 to 10 reps
Chins with added weight 3 sets with 8 to 10 reps
Barbell bent-over row 2 sets with 6 to 10 reps
Standing calf raises 3 sets with 8 to 12 reps
Seated cable row 2 sets with 6 to 10 reps
Seated calf raises 2 sets with 8 to 12 reps
Uneven days are only the training days and the even days 2nd, 4th, 6th and 8th day is a complete rest day. There must be a 3 to 4 minutes interval between various sets.