Intermediate Bodybuilding Routines - Introduction

If you were self-conscious enough to decline all your previous workouts’ negative experience, you already have made the first step to right way of effective exercising. However still this is a first step.

Further progress of muscle mass gain, i.e. intermediate bodybuilding routines, are based on the following principles:

Gain of muscle mass can be achieved without using steroids only by increasing power rates, that is instant exercising of target muscle groups.
The successful increase in power rates can be achieved by various in time and in intense workouts on targeted muscles.

These two principles form the essence of periodization, i.e. intensive workouload is periodized with middle intense and low intense workouts. Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance.

1st Quarter Intermediate Bodybuilding Routines

So for the 1st quarter of the second year of bodybuilding routines the following shoudl be done - periodization of Xst and Ynd intermediate bodybuilding routines

Week	Monday	Wednesday	Friday
1	X	Y	X
2	Y	X	Y

Volume of exercising here is as follows bellow:

Monday- high load
Wednesday- low load
Friday- medium load

The below table provides number of sets and repetitions for the first 5 weeks of this intermediate bodybuilding

X	Y	Moday	Wednesday	Friday
Barbell squat	Barbell squat	5x2	3x20	4x15
Bench press	Angle bench press	5x6	3x10	4x8
Overhead Pull-up with weight	Chest pull up with weight	5x8	3x12	4x10
T Bar Press	Angle lift	5x6	3x10	4x8
Standing chest press	Seated back press	5x8	3x12	4x10
Sitting Biceps	Standing barbell bicep curl	5x8	3x12	4x10
Deadlift	Deadlift	-	-	4x12

At the end of every workout must be performed Hanging Pikes, 50 times. The week No. 6 - full rest.

Next 5 weeks to be followed by high intense workout, i.e. same workouts, however different number of sets and repetitions.

X	Y	Moday	Wednesday	Friday
Barbell squat	Barbell squat	6x10	4x15	5x12
Bench press	Angle bench press	6x4	4x8	5x6
Overhead Pull-up with weight	Chest pull up with weight	6x6	4x10	5x8
T Bar Press	Angle lift	6x4	4x8	5x6
Standing chest press	Seated back press	6x6	4x10	5x8
Sitting Biceps	Standing barbell bicep curl	6x6	4x10	5x8
Deadlift	Deadlift	-	-	5x10

At the end of every workout must be performed hanging pikes, 50 times.

At the beginning of week No. 12 proceed with the about workouts, but make 3 sets with 15-20 repetitions each. It must be done after warming up. This is a body wake up, giving a better blood flow to the muscle, which influences the better muscle mass gain.

And the final week No. 13, the same as during week No. 6 - full rest.

Such periodization of rest and workouts should become a rule, i.e. if steroids are not used, after 5-6 weeks of high intense training, full week of total rest. This will allow you to stay motivated for longer period of time and not be ovetrained.