Looking to increase your muscle mass? Read more on champion nutrition

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.

Permalink | Comment | Email this

Overtraining occurs when the body can no longer recover from the bodybuilding workouts.  In order for the body to grow, you need to train hard pushing your body to the limits.  However, if you constantly train hard without following a periodized bodybuilding workout, more than likely you will cross the line and overtrain.

If you are over-training, the solution is to simply take a couple of days off to allow the body to completely rejuvenate itself and then ease back into training. This works amazingly well.  Also, by using a periodized bodybuilding workout as well as following the right bodybuilding diet you minimize your chances of ever getting over-trained again.  Always remember the need to periodize your training because if you choose to do high volume workouts all of the time, eventualy your body will reach the point that it can no longer recover.  That is why periodization varies the training by alternating weeks of high volume workouts with weeks of higher intensity/heavier work.

For more information on overtraining and its symptoms, please take a look at the resources below:

Bodybuilding Training and Overtraining, Part 1

Bodybuilding Training and Overtraining, Part 2

Bodybuilding Tips for Avoiding Overtraining originally appeared on About.com Bodybuilding on Monday, February 27th, 2012 at 19:08:57.

Permalink | Comment | Email this

Working Out with the Best Supplements