Anyone who wants to make positive changes to their body for the long term should consider participating in a bodybuilding program.
You can “mix things up” with your current program by adding a new workout, regardless of whether you are a beginner to weight training and bodybuilding or an established lifter. You will profit from this, more here. The majority of training routines geared at bodybuilders and programs designed with bodybuilding in mind share a few distinctive traits.
Workouts that involve a lot of repetitions with weights
When training a muscle area with the goal of achieving hypertrophy, often known as growth, there are a few guidelines of thumb that should be followed. When training for size, one fantastic rule of thumb deals with your rep ranges.
The concept is that you should focus on a rep range of 10 to 12 repetitions for a specific set. If you wanted to improve your endurance, you would increase the number of reps in your range, but if you wanted to improve your strength and intensity, you would lower the number of reps in your range.
You should undoubtedly be able to provide appropriate stimulation and load to your muscles for an activity if you execute three to four sets of that exercise with a range of repetitions from ten to twelve repetitions.
Exercises That Target Only Parts of the Body
Plans for bodybuilding that use split body workouts are programs in which you will exercise a muscle or a group of muscles on one day of the week and then not exercise that muscle group again until the following week.
This allows you to grow muscle more quickly. When you perform this type of workout, you will give each muscle group a week off in between sessions to allow for rest and recovery. During this time, you will focus on strengthening the other muscle groups in your body.
If you perform a full-body workout, you will only be able to train the muscles in your body so hard and with as much intensity as you can muster up for a single muscle group at a time.
You can create as many different split body workouts as you like, and each one will be unique depending on a variety of factors such as how much time you have during a workout, how many days you plan to lift weights, how many days you plan to rest, what muscles you want to concentrate on, and so on.
The list could go on and on. If you don’t have a personal trainer or a program that’s already been put out for you, you’ll have to figure out the answers to a lot of these questions as you go along with your workout.
High Protein Diets
When it comes to growing muscle, putting in work at the gym and during workouts is only half the battle. The remaining half, and perhaps even more, is a direct outcome of the nutrients and foods you consume. A diet that is high in protein should be considered an essential component of any bodybuilding program.
When determining how many grams of protein a bodybuilder should consume on any given day, a reasonable rule of thumb is to multiply the individual’s weight (in pounds) by 1.5, and the amount that results is the number of grams. Additionally, it is essential to take a greater number of calories than are burned off in a single day while also consuming a suitable amount of water. It is impossible for protein synthesis, the process by which muscle fibers are constructed from protein, to take place in muscle cells without water. Therefore, a male weighing 185 pounds should aim to consume approximately 1 gallon of water every day.
Programs for Advanced Bodybuilding: Cutting and Bulking Cycles, as well as Supplementation
Many of the more advanced bodybuilding regimens will involve workouts with gradual increases in intensity over the course of a specific mesocycle. Additionally, during the year, there will be shifts in both the diet and the training method. This will assist a bodybuilder appear their best for a particular competition or time of year, while also allowing them to “bulk up” or put on as much lean mass as possible without having to worry too much about their body mass index until it is time for the competition.
I encourage you to start looking for some good bodybuilding programs, work one that you like, and see how it makes you feel… Regardless of the route that you choose to take in order to achieve your objectives of increasing your level of fitness and the size of your muscle mass, I want you to know that I support you in whatever decision you make.
Kellen Chase is a fan of natural bodybuilding and has been working out at the gym for the past 9 years, lifting large weights. Kellen is interested in things such as bodybuilding, weight training, personal training, internet marketing, high tech gizmos, and disconnected lists that appear to have no connection to one another.