Ideal Training Program for Amateur Bodybuilder

Bodybuilding - Ideal Training Program for Amateur Bodybuilder

1. Train No More Than 4 Days Per Week:

There is simply no need to train more than 4 days per week. Some people with poor recovery ability might be better off with only three training days per week. Train on the days that are most convenient for you, but make sure you pay attention to rule #2.

2. Train No More Than 2 Days In A Row:

In my experience, after two straight days in the gym there is a need to take 1-2 days off. I have seen how time and again, strength and muscular endurance take a large dip after 2 straight days of intense training.

Also, I have noticed that when the average person trains 3 or 4 straight days, that the immune system becomes compromised, making you more susceptible to illness or injury. Remember, we do not grow in the gym, but at home while we rest.

3. Workouts Should Last No More Than 60-75 Minutes:

There is scientific evidence that after this period of time, that testosterone levels begin to drop and cortisol begins to rise dramatically. This will drag your body down by making it more difficult to achieve an anabolic (growth-inducing) state once the workout has ended.

Besides, there is no reason a workout should take longer than this. If it is, chances are you are doing too many sets and/or exercises, or, you are being far too social in the gym. If you are serious about getting big, get in the gym, do what you have to, and get out.

4. Mostly Free Weight Compound Movements Should Be Used:

While I have nothing against machines and cables, there is no doubt that the best muscle builders are free-weight compound exercises. Huge physique were built in the 1950s, 60s, and 70s with little more than barbells and dumbbells.

The balance and concentration is takes to lift free weights activates more muscles, more muscle fibers, and "excites" the nervous system more than machines or cables do.

If you talk to most of the biggest guys around, almost all of them will tell you that they built most of their mass with basic exercises like bench presses, deadlifts, squats, military presses, bent rows, barbell curls, and lying tricep extensions. There is nothing wrong with using machines or cables, but if you want to get huge, make free-weights the cornerstone of your program.

5. Most Work Sets Should Be In The 6-12 Rep Range:

Studies have shown that lower reps (1-5) tend to build strength and higher reps (13 -20) muscular endurance. That does not mean that they cannot build ANY muscle, just that those rep ranges are not optimal when hypertrophy is the main goal.

The rep range of 6-12 keeps the muscle fibers under tension for an ideal amount of time, and with enough resistance to affect growth. For your work sets you should shoot to reach momentary muscular failure somewhere between the 6th and 12th rep.

6. Strict Form Must Be Used:

Using strict form on all of your exercises will assure that you are stimulating the muscle that you wish to target. Those that "throw" the weights up when doing side laterals or barbell curls, for example, are only cheating themselves out of growth. The primary reason that people do this is to create the illusion that they are stronger than they are. But take anyone that can "cheat curl" 150 lbs and make them do the movement strictly and you will find that they might barely be able to curl 110 lbs.