The 2 biggest bodybuilding workout time wasters in the gym are:

1-Going through the motions: It is important to remember that you need to focus on the exercise and squeeze the muscles in order to get the best bodybuilding results.  Make sure that as you perform the movement you have a good mind to muscle connection.  Lifting a weight from A to B without focusing on the movement will give you very little bodybuilding results.

2-Talking to others and socializing in the middle of your workout. You only have 45-60 minutes before your hormone levels begin to go down. Thus, keep the talking to before and after the workouts. When you are at the gym, that is the time to go to business and work for your results. Don't rest more than 90 seconds in between sets.  You will be amazed at the amount of work you can do in a small amount of time if you move quickly in between sets (check out these 25-30 minute bodybuilding workouts).  Time is the most precious resource we have so don't waste it!

What other time wasters do you see at the gym?

The Two Biggest Bodybuilding Workout Time Wasters originally appeared on About.com Bodybuilding on Monday, February 13th, 2012 at 09:40:20.

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One bodybuilding topic that brings about a lot of confusion is the one regarding training splits.  To be honest, there are countless of ways that you can split your body parts.  However, here are some guidelines:

1) Beginners: For those just getting started into bodybuilding I recommend a full body routine 2-3 times a week.  This routine will allow you to break into the weight training routine slowly as you build up your recovery ability.

2) Intermediates: After 3 months you can graduate to an Intermediate bodybuilding program where you split your body parts over two days. While there are various ways to do this, one of the ways that I like to do this is the following: chest, back and arms on day 1, and shoulders, legs and abs on day 2.

3) Advanced Bodybuilders: After 12-16 weeks on an Intermediate program you have the choice of increasing your training frequency and further splitting your your body parts.  There are countless options when it comes to body part splits at this level.  However, here is my favorite way of doing it:

Day 1 -Shoulders, Biceps, Triceps

Day 2 -Thighs, Hamstrings, and Calves

Day 3 -Chest, Back, Abs

You may do Day 1 on Mon/Thur, Day 2 on Tue/Fri and Day 3 on Wed/Sat for maximum results with 20-30 minutes of cardio either first thing in the morning or right after the workout on Mon/Wed/Fri.  Otherwise, you can also benefit from doing Day 1 on Mon, Day 2 on Wed and Day 3 on Fri with cardio on the days off. Choose 2 exercises for each muscle and perform 5 sets/exercise. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. Rest 1 min between sets.

Check out this advanced bodybuilding routine: Periodized Bodybuilding Workout

For more options on how to split your body please take a look at the bodybuilding resources below:

• Bodybuilding Basics On How to Split Your Workouts
• Bodybuilding Antagonistic Muscles Workout Split
• Bodybuilding Antagonistic Muscles Workout Split
• One Major Muscle Group Per Day Advanced Bodybuilding Workout Split

What training split are you following these days?

What is The Best Bodybuilding Training Split for You? originally appeared on About.com Bodybuilding on Monday, February 20th, 2012 at 10:11:26.

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