Advanced BodyBuilding Part 1
Here we’re going to look at an advanced training program for the dedicated bodybuilder. You don’t have to be a professional gym addict to give this a try, it’s simply another way of alternating your workouts to increase your size and strength in the gym and moving on from the 2 day split.
To accomplish this, we move to a 3 day split i.e. stretching our complete body workout over 3 days, with adequate rest in-between.
Day 1: Chest & Triceps
75 degree incline bench-press
45 degree dumbbell incline bench-press
Over-head dumbbell tricep extension
Flat overhead tricep extension
Day 2: Back & Biceps
Bent-over barbell rows
2 arm dumbbell rows
Concentration curls (dumbbell)
Day 3: Shoulders & Legs
Standing barbell military press
Dumbbell shoulder press
Stiffed leg deadlifts
No rest days have been included as by now you’ll know what your body is capable of and how much rest is required. I would advise you don’t train for 3 consecutive days, giving your body some rest, ensuring you don’t train each muscle group more than twice a week and allowing your testosterone levels to recover. I’d recommend an average of 5 training sessions a week using this method.
Complete 3 sets of 6-8 reps per exercise (calves – perform around 15-25 reps)
As your training evolves, so should your diet and supplementation levels. Putting more pressure on your muscles means your body needs additional calories, carbs, protein and fats to repair and fuel your muscles. Check out our diet guides and see how you compare.
As an advanced workout, if performed correctly, this will increase your size and strength to new levels. However, bodybuilding is about constantly challenging your body and changing your workouts to maximise muscle growth and prevent complacency.
Don’t forget your abs. Although many bodybuilders claim to work them during compound exercises such as deadlifts and squats, you can always find 5 minutes to complete a few sets of crunches and leg raises.