How to gain weight and muscle – Intermediate Level Workout and Routines
By now, the bodybuilding exercises you have done for 16 to 24 weeks have been basic and strict. However, it’s time to move forward and advanced to the intermediate level of bodybuilding exercises. While there are several things you need to know… this one thing is most important. Prepare yourself to take on larger challenges and higher levels of stress. After all, this new exercise routine is going to add in more movements that will bring out more muscles in your body that you didn’t know you had.
How to gain weight and muscle – Intermediate Bodybuilding – What Does It Mean
Timing – The first thing you should factor is time. How long ago did you begin your workout routine? Many experts believe you should workout for about six months to a year before you step up into the intermediate bodybuilding category. The workout should be consistent as well, not sporadic.
Quantity – Still other experts feel that the only way to move up in class is after two to three years or after 200 workout sessions.
Strength – Some experts will rely on your strength levels like the ability to bench press your weight, curl 50 percent of your weight and shoulder press 75 percent of your weight.
Quality – Some experts rely on the quality of the workout rather than the time period or strength of the person. These are experts who feel you can advance when you have mastered the muscle-mind connection.
Muscle Control – It’s important that you have the ability to control your muscle movement. You can do this by hitting the fibers purposely. By doing this, you can do isolating movements by feel rather than repetitive basic movements.
]]>
Recovery – Before you advance into an intermediate routine, you should be able to recover. All too often, beginners will overtrain their muscles, causing them injury and setting them back. Be sure you know your strength level of each body part to avoid injury.
How to gain weight and muscle – Intermediate Routines
When you have advanced into the intermediate routines, this is the time to incorporate new isolation movements that can stimulate those muscle fibers. You’ll now have exercises that will consist of isolation and compound movements.
Along with the new routines, never forget to use the basic movements too. These, along with the new movements, will have to build muscle mass. When you want to gain strength and muscle mass, it’s important to go with compound exercises. These will stimulate your body to produce more testosterone, which is essential to the growth and development of your muscles.
During the intermediate time, increase your weight, sets and exercises. You’ll also want to incorporate machines and angular movements so that those really deep muscle fibers will get some exercise. If you can tolerate it with your intense activity routine and recovery time, increase the days you exercise by one or two days.
Although you are in the intermediate range, you still don’t want to overtrain. This means you should not go more than 45 minutes for each exercise session and stay around four days a week. You can also workout body parts on specific days. This is called split training.
How To Start
Begin first by identifying all the muscle groups you want to target. These will include:
- Your chest
- Your shoulders
- Your biceps
- Your quads
- Your triceps
- Your back
- Your abs
- Your calves
- Your hamstrings
Afterwards, divide them up to the days you plan to workout. If you are working out three days a week, then you’ll need to assign days for your body parts. Mondays can be workouts for your calves and hamstrings; Wednesday can be for your back and quads, etc.
When your recovery time increases, you can include additional days to working out…perhaps three consecutive days to one or two days off. Make sure, above anything else, that you listen to your body signals. It will tell you if you are pushing it too far or not eating enough, etc.
Most people will split up their muscle groups into three days and take the fourth day to do a quick over of all the muscles. This fourth day is also good to workout those minor muscles like your lower back, abs, forearms and calves.
When you are in the process of choosing your exercises, pick out two compound movements along with one isolation movement. The compound movements allow the blood to flow through the area and muscles. However, the isolation exercise will target the entire body part, allowing it to become more defined.
For more great tips and advice on how to gain weight and muscle and get the body that you have always dreamed about. Go to best muscle gain and get results.
