//--> Check this one out: https://www.muscleandstrength.com/workouts/maul-workout, help me with replacement exercises for Barbell Hip Thrusts & Nordic Ham Curls. var emailAddress = frm.Email.value; Maybe you'd enjoy a more advanced workout program. What program would you suggest I do next . Newbie gains include rapid muscle gains and a rapid increase in strength. All kidding aside, yes. I have been seriously working out for more than two years and I have joined the forums on Bodybuilding.com for one and a half years already. Many will often begin competing towards the end of this phase. I have been lifting for about one and a half years now and can bench press more than 200 pounds(225 pounds), squat a lot more than 300 pounds (425 pounds) and deadlift much more than 325 pounds (500 pounds). Check your inbox for your welcome email. Beginners should not try intense workouts such as supersets or drop sets. Let’s say you start with deadlift at 200 lbs for 3 sets of 6 then each 3 weeks you add 2 reps so at the end of the program you should be able to do 3 sets of 12 @200 lbs then restart the program again with more weight to bring it back down to 6 , am I correct? Click Here For A Printable Log Of Thigh / Calves / Abs Days. Learn how to get order discounts and FREE fitness gear! This can slow recovery, and interfere with your gains. etc. It is important to understand where you stand in the bodybuilding levels because you must use a routine tha… 3-day full-body splits are meant to build muscle mass for beginners. Day 2 - Recovery Workout (Optional, But Recommended), 5 minutes of cardio/dynamic movement warm-up. The beginner lifter will be best off with full-body workouts. How long is the transition from beginner to intermediate, then intermediate to advanced? Most people will move into a beginner/intermediate stage after about six months of regular training. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. errorString = 'Please enter your email address'; Success! So you’ve finally made the decision to become big and muscular, paid for a gym membership and started lifting weights. Follow this routine as your previous routine becomes stale and boring. My Body fat percentage has stayed in the 9-10% range even though I have bulked from 130 pounds to 210 pounds in the past 2 years. The main design principles behind a 12-week program include not only training with an intensity conducive to muscle growth and within recovery abilities, but also varying exercises over time. Before going on and describing the best intermediate bodybuilding workout, it is important to define what an intermediate trainee is. Join 500,000+ newsletter subscribers! And the reasons why vary from person to person. Only 1-or-2 exercise will be done for each main muscle group. if (errorString.length > 0) High intensity workouts can hinder your gains because your body will actually overtrain if you are a beginner or even an intermediate. Complete the compound movements before doing an isolation exercise for that same muscle group. For the purpose of building muscle, the workouts should be done at a fairly quick pace. Knowing your body type helps you approximate how long the transition between levels will be for your individual body type. Click Here For A Printable Log Of Monday. I hope you have learned a thing or two about yourself. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. Hey Josh, For most extra isolation work, an extra 15-20 total reps is generally sufficient. The key to avoiding such situations is to follow a solid intermediate workout program to make the transition from beginner to advanced as smooth as possible. The additional exercises can be either compound or isolation. There will be early advanced, middle advanced, and elite advanced bodybuilders in this phase. The workouts will ideally be full-body workouts, with mostly compound movements. Think of someone sunbathing to get a tan. When their program stops working for them, they may think they need a more advanced program, when all they really need is to take a step back and review the core basics of their program. ** Cardio should be done 4-5 times a week for 45 minutes on medium-high intensity if you are cutting. For compound movements, the intermediate trainee should aim to get 25-35 total repetitions, per muscle group. Sure. Outlined below is a 4 day upper/lower split and breakdown of exercises you’ll perform on each training day. - speaking of consistency, is it a must to take a rest after the forth day of training for 3 days before taking of again? Therefore, it is important to understand where you stand. Over time, you have to do more work during your workout to create progressive overload and stimulate more muscle growth. if (isError) I'd go with bodyweight variations of the hip thrust if the barbell is too painful. I may stay within the intermediate guidelines for training for a longer amount of time, however, if my gains are not what I expect them to be. If you’re an intermediate lifter and you’d really like to challenge yourself, during the 3 week blocks try to subtract 15 secs of rest each week. For instance, if you are a newbie, don't do a 7-day split, those are for the experienced. PH: 1-800-537-9910 The truth of the matter is that most people in the gym are actually beginners or intermediates. I only weighted 110 pounds in the 11th grade and I weigh 140 pounds now in college at the same body fat. You can even alternate between 2-or-3 exercises to further decrease resting times. Warming-up increases blood flow to your muscles. These numbers may vary by height and weight, but the average intermediate trainee will fall into this category. I think it could be fun to run through the program doing it one way, and then again doing it the other. Maybe you’re trying to impress someone (romantic interest? Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. What are the differences between a beginner, intermediate and advanced bodybuilding workout? The reason for this is because the muscles of an intermediate or advanced bodybuilder recover quicker than those of a beginner. My workouts usually consist of around 15 lifts, supersetting most of them for 4 sets, so this workout did not take me much time. Ideally, do your cardio workouts separately from your weight training workout. For intermediates, they will start to notice slower muscle gain, even though they have a better understanding of the sport as they did before when they were newbie. At the start of the workout program, you’ll be performing 3 sets of 6, by the end of the 12 weeks, you should be performing 3 sets of 12 for each exercise in this workout routine. Cool! Every person responds to weightlifting differently, some better, some worse. Intermediate/advanced level men and women: Program duration: 12 weeks: Workout duration: 60 minutes: Equipment needed: Barbell, dumbbell, resistance machines: What is The Mass Building Workout Plan? Click Here For A Printable Log Of Friday.