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.

3 days Splits or 5 days?

Bodybuilding

Are 5 day Splits More or Less Effective than 3 Day Splits ?

This will depend on the trainee. For some, training 5 days a week is too much while for others it's too little. But for most people whose goal is to increase mass, 5-day splits are far superior.

3-day splits are mainly used for strength training, where the trainee wants to be able to have plenty of recovery time to fully recover their muscle and nervous system because their workout consists of lifting heavy reps and high intensity training.

5-day splits, on the other hand, allow trainees to consistently work on their muscles and exert stress; therefore stimulating more muscle growth. In addition, working out five days a week will burn more calories than three days a week.

On the other hand, 3-day splits can be beneficial to someone who is new to weight training. However, that can only be made possible if those three days consist of light and total body training. That will prime the new trainee's muscle and nervous system for harder workouts. A new trainee can still benefit from 5-day splits as well. Working out 5 days a week will keep the new trainee motivated and teach them the proper dedication bodybuilding requires.

Almost all trainees whose goal is to gain mass can benefit from using this type of training. However, the 5-day splits will probably benefit a more experienced trainee than one who just started because an experienced lifter is more primed to handle the amount of workload 5-day splits impose upon the body.

Trainees who will benefit the least from this kind of training will be those whose aim is only to gain strength, such as the power lifters. Working out five days a week is calling out for overtraining for power lifters since they will not have enough time for recovery.

For those whose goal is fat loss, 5-day splits are definitely a good choice. By training five days a week (along with cardio), trainees will lose a lot calories and thus priming for fat loss.

The 5-day splits can be used for both mass gaining and fat loss training. As you can see, it is versatile as it allows many different training techniques and exercises to be chosen from. Try it out and see how it goes!