GUIDE TO INTERMEDIATE BODYBUILDING WORKOUTS

GUIDE TO INTERMEDIATE BODYBUILDING WORKOUTS

Bodybuilding is a practice that requires discipline and dedication. If you are reading this, we assume that you have graduated from being a beginner in bodybuilding and are looking to take things up a notch. Welcome to intermediate bodybuilding! In this post, we will help you understand what intermediate bodybuilding is all about and how it differs from beginner level workouts. We have also listed the essential components of an intermediate bodybuilding workout routine that includes routine variation, intensity, and weekly workout split. We will also discuss mistakes to avoid, strategies for plateau breaking, incorporating cardio and fat management, and adapting your workout as an intermediate bodybuilder.

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Transitioning from beginner to intermediate level in bodybuilding brings forth new challenges that go beyond basic exercises. The focus shifts towards building muscle mass as a primary goal for intermediate bodybuilders. To achieve this, more advanced training techniques are required, targeting specific muscle groups for growth. Dumbbell and barbell exercises take the workout to the next level. For example, on

Monday, a lifter might start with a warm-up set followed by three sets of 812 reps of dumbbell bench press. Wednesday could focus on deadlifts, while Thursday might incorporate kettlebell exercises. By increasing the number of reps and performing big lifts, the workload and volume can be intensified. Understanding the role of amino acids, maintaining good form, and allowing sufficient recovery time after workouts are all vital in intermediate bodybuilding.

Essential Components of Intermediate Bodybuilding Workouts Intermediate bodybuilding workouts are designed for individuals who have already gained some experience in weightlifting and want to further develop their strength, muscle size, and overall physique. These workouts should be more challenging and varied than those for beginners. Here are the essential components of intermediate bodybuilding workouts: 

Goal Setting: Before starting an intermediate bodybuilding program, establish clear goals. Are you aiming to increase muscle mass, improve strength, or enhance overall aesthetics? Setting specific and achievable goals will help you tailor your workouts accordingly.

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Split Training: Intermediate bodybuilders often use split training routines, which target specific muscle groups on different days.

Common splits include: Push-Pull-Legs (PPL): One day focuses on pushing movements (chest, shoulders, triceps), another on pulling movements (back, biceps), and a third on leg exercises.

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Upper-Lower Split: Divides workouts into upper-body and lowerbody days.

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Body Part Split: Devotes each day to a particular muscle group, such as chest, back, shoulders, arms, and legs.

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Progressive Overload: Continue to increase the weight or resistance used in your exercises over time. This progressive overload is crucial for muscle growth and strength gains.

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Variety of Exercises: Incorporate a variety of compound and isolation exercises to target different muscle groups from different angles. Examples include bench presses, squats, deadlifts, rows, curls, and tricep extensions.

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Rep and Set Schemes: Mix up your rep and set schemes to prevent plateaus. Common rep and set ranges include 3-5 sets of 6-12 reps for hypertrophy (muscle growth) and 4-6 sets of 1-6 reps for strength.

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Periodization: Implement periodization techniques, such as linear or undulating periodization, to systematically vary intensity and volume throughout your training cycles. This helps prevent stagnation and promotes continuous progress.

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Intensity Techniques: Integrate intensity techniques like drop sets, supersets, rest-pause sets, and negatives to challenge your muscles in different ways and induce muscle growth.

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Rest and Recovery: Adequate rest is crucial for muscle recovery and growth. Ensure you get enough sleep, and allow muscle groups to recover before training them again.

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Nutrition: Maintain a well-balanced diet that supports your musclebuilding goals. Consume sufficient protein, carbohydrates, and healthy fats to fuel your workouts and promote recovery.

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Supplements: Consider using supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) to support your training and recovery, but remember that they are not a substitute for a proper diet.

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Form and Technique: Continue to prioritize proper form and technique to minimize the risk of injury and maximize muscle engagement during exercises.

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Tracking Progress: Keep a workout journal or use a fitness app to record your workouts, including weights lifted, sets, and reps performed. This helps you track your progress and make necessary adjustments.

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Flexibility and Mobility: Incorporate stretching and mobility work to maintain joint health and prevent muscle imbalances.

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Cardiovascular Conditioning: Depending on your goals, include some cardiovascular workouts to improve overall fitness and aid in fat loss if necessary.

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Periodic Assessments: Regularly assess your physique, strength, and overall progress to determine if you need to make adjustments to your training program.

Remember that consistency and patience are key in bodybuilding.

Intermediate workouts should be challenging but also sustainable in the long term to help you achieve your fitness goals. Consulting with a fitness professional or trainer can also be beneficial in designing a customized program that suits your specific needs and goals.

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