When it comes to weightlifting, you need to focus on two main types of exercises: compound exercises and isolation exercises. Compound exercises involve multiple muscle groups and are generally more effective for building muscle mass.
Isolation exercises involve a single muscle group and are not as effective for building muscle mass, but they are great for toning and shaping your muscles.
We will discuss the different exercises you should do and the sets and reps you should target. We will also give you a sample workout schedule you can follow. So if you are ready to take your bodybuilding journey to the next level, keep reading!
Tips to Keep in Mind for Bodybuilders
Building muscles is equivalent to escalating strength in your body, but it doesn't stop there. It minimizes the risk of injury, lowers the risk of chronic diseases, and improves health and overall fitness.
While it's important to maintain ideal body composition, it's more important to do it the right way. You need to focus on the following things while wielding heftier weights:
Mind-Body Connection
The mind-body connection is essential when it comes to weight training. Research suggests that learning to focus on your intensity throughout each movement can stimulate muscle activity and growth.
This means that you must feel each movement in the muscle that's being targeted in each exercise. For example, if you are bench pressing to the target chest, you must feel your chest muscles activated before adding weight.
Remember that it's not about how fast you can lift but how many reps you can complete keeping those muscles engaged throughout the movement.
Compound Lifts
Compound movements are multi-joint movements that target more than one group of muscles at one time. Squats, bench presses, pullovers, deadlifts, and overhead presses are compound movements that recruit multiple groups of muscles and stimulate muscle growth.
Some scientific evidence also proves that compound lifting can provoke the release of a muscle-building hormone, testosterone, and IGF-1. So, instead of focusing on isolated movements, choose exercises that involve multiple muscle activations.
Related Article: Compound Vs. Isolation Exercises
Focus on High Volume
Most people believe in going for high intensity during the workouts. However, it's not the intensity but the volume that's the game-changer. Research proves that muscular growth lies between 8-12 reps per set or 60 to 85% of max effort. The weight being lifted can vary drastically as per your fitness level.
Our bodies cannot handle weights above 85%; even if you can manage that, you will reduce muscle time under tension. So, focus on higher volume to increase time under pressure. You can do this by challenging your reps, controlling your timing, and reducing rest time.
Add Intra Workout Supplements to your routine to train for longer and unstoppable hours so your strength won't be drained, and you can come back stronger and leaner.
The significant proponent of muscle growth is time under tension. The more stressed they are, the better the results for hypertrophy; it's just as simple as that.
Related Article: 10 Things I Wish I Knew Before I Started Lifting
Take Rest
Most people believe the more frequency in weight training, the better. However, that's just a myth. Since you are training the same group of muscles daily or twice daily, the results of increased muscle mass wouldn't be satisfactory. This is because muscle mass growth depends on quick recovery time rather than high frequency.
It is essential to balance the process with natural supplements like Post Workout Supplements and help recover quickly from injuries.
A study has proved that beginners can increase muscle mass by training once a week. However, seasoned bodybuilders should train more frequently for more beneficial results. This is because they can recover quickly and release more MPS due to frequent training.
To keep your muscles activated and healthy, you must ensure they are recovered adequately. Just make sure that your time spent working out equals the recovering time.
Related Article: Post-Workout Recovery: Let Your Sore Muscles Heal
Consume Muscle-Building Foods
These foods are similar to those that constitute a healthy diet except for high calories and protein. Animal-based foods are more protein-dense than plant-based foods. They provide more protein per calorie and are more digestible. In addition, they supply all the essential amino acids, while plant-based proteins can lack some essential amino acids.
Research suggests that consuming sufficient proteins following hours of strength training can positively influence muscular gains.
Ensure your diet has plenty of whole grains, healthy fats, and nutrient-rich vegetables and fruits. Dairy can also be an excellent match for muscular growth as it releases IGF-1.
TRENDING ARTICLES
Workout Summary
The advanced workout plan targets each muscle group once a week to take your training up a notch. It is appropriate for bodybuilders with at least one year of experience. Studies have conclusively reported that it's crucial to place metabolic stress on the muscles and place them under tension for maximum gains, which is the focal point of this workout plan.
This plan will help you overcome all the deficiencies in your current diet plan and progressively lead you toward your fitness goals.
Main Goal |
Build Muscle |
Workout Type |
Split |
Training Level |
Advanced |
Program Duration |
16 weeks |
Days Per Week |
5 |
Time Per Workout |
60-75 minutes |
Equipment Required |
Barbells, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines |
Target Gender |
Male & Female |
Body Parts Targeted
- Chest
- Shoulders
- Biceps
- Triceps
- Forearms
- Back
- Quadriceps
- Hamstrings
- Calves
- Abdominals
Weekly Workout Schedule
Monday - Shoulders and Abs
Tuesday - Arms and Abs
Wednesday -Legs and Abs
Thursday - Back and Abs
Friday - Chest and Abs
Saturday - Rest
Sunday - Rest
Monday - Shoulders and Abs
These exercises will improve your shoulders' definition, size, and strength. Strong, broad, and brawnier shoulders are the ideal image of a perfect body. For added bulk, add Whey Protein Supplements to your routine so that muscle mass can pop up soon and better. These exercises will stave off injuries and allow a more excellent range of movement.
Exercise |
Sets |
Reps |
4 |
8 |
|
3 |
10 |
|
4 |
8 |
|
4 |
8 |
|
3 |
10 |
|
3 |
MAX REPS |
Whey Protein Powder
Whey protein is a convenient, nutritious, and delicious way to help you build muscle, lose weight, and boost your metabolism. Our whey protein powder will help you reach your fitness goal faster.
Tuesday - Arms and Abs
The following exercises will tone your arms and make them bulkier. These exercises target the short and long heads of your biceps and triceps. Arm workouts protect bones, improve posture, reduce injury risk, and improve grip strength.
|
Exercise |
Sets |
Reps |
|
4 |
8 |
|
|
4 |
8 |
|
|
3 |
8 |
|
|
4 |
6 |
|
|
3 |
10+ |
|
|
4 |
8 |
|
|
3 |
10 |
|
|
3 |
MAX |
Wednesday - Legs and Abs
Training your legs helps correct muscle imbalances, quick recovery, and strengthen weak muscles. As a result, it positively impacts your overall athletic performance. These exercises also work on your abs to strengthen your core muscles, improving your overall quality of life.
|
Exercise |
Sets |
Reps |
|
4 |
8 |
|
|
3 |
10 |
|
|
4 |
8-10 |
|
|
4 |
8-10 |
|
|
3 |
12-15 |
|
|
45-Degree Calf Press |
3 |
10-12 |
|
Front Plank |
3 |
As long as possible |
Thursday - Back and Abs
A strong back is the key to a good posture. A good posture makes you look taller and more confident and alleviates back pain. This workout will help you achieve all of that and more.
|
Exercise |
Sets |
Reps |
|
4 |
8+ |
|
|
4 |
12 |
|
|
4 |
12 |
|
|
3 |
8 per side |
|
|
3 |
MAX |
Friday - Chest and Abs
These exercises work on your pectorals, triceps, and anterior deltoids. It improves blood circulation and supports better breathing. Exercising your chest also helps improve your posture.
|
Exercise |
Sets |
Reps |
|
4 |
12 |
|
|
4 |
8 |
|
|
4 |
15 |
|
|
4 |
8 |
|
|
3 |
20 |
Related Article: Exercises for a Defined Chest
The Bottom Line
An advanced workout plan like the one mentioned above is an excellent way to take your bodybuilding and fitness goals to the next level. This plan is specifically designed for those who have already achieved a certain level of strength and conditioning and are now looking to challenge themselves even further.
By incorporating a mix of strength training and conditioning exercises that target all the major muscle groups, this workout plan can help you achieve a well-rounded and balanced physique. Additionally, using essential equipment like a barbell, dumbbells, and an exercise ball ensures that you can effectively target different muscle groups and achieve the desired results.
However, it is essential to remember that an advanced workout plan requires significant dedication, discipline, and hard work. It is crucial to maintain proper form during exercises, gradually increase the intensity and volume of your workouts, and ensure that you are fueling your body with the proper nutrients.
Reading List
Article Sources
- "Preserve Your Muscle Mass." Harvard Health, 19 Feb. 2016, https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass.
- Calatayud, Joaquin, et al. "Importance of Mind-Muscle Connection during Progressive Resistance Training." European Journal of Applied Physiology, vol. 116, no. 3, Mar. 2016, pp. 527-33. PubMed, https://doi.org/10.1007/s00421-015-3305-7.
- West, Daniel W. D., et al. "Resistance Exercise-Induced Increases in Putative Anabolic Hormones Do Not Enhance Muscle Protein Synthesis or Intracellular Signalling in Young Men." The Journal of Physiology, vol. 587, no. Pt 21, Nov. 2009, pp. 5239-47. PubMed, https://doi.org/10.1113/jphysiol.2009.177220.
- Schoenfeld, Brad J., et al. "Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men." Journal of Sports Science & Medicine, vol. 15, no. 4, Dec. 2016, pp. 715-22.
- Schoenfeld, Brad J. "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training." Journal of Strength and Conditioning Research, vol. 24, no. 10, Oct. 2010, pp. 2857-72. PubMed, https://doi.org/10.1519/JSC.0b013e3181e840f3.
- Hanssen, K. E., et al. "The Effect of Strength Training Volume on Satellite Cells, Myogenic Regulatory Factors, and Growth Factors." Scandinavian Journal of Medicine & Science in Sports, vol. 23, no. 6, Dec. 2013, pp. 728-39. PubMed, https://doi.org/10.1111/j.1600-0838.2012.01452.x.
- Tang, Jason E., et al. "Ingestion of Whey Hydrolysate, Casein, or Soy Protein Isolate: Effects on Mixed Muscle Protein Synthesis at Rest and Following Resistance Exercise in Young Men." Journal of Applied Physiology (Bethesda, Md.: 1985), vol. 107, no. 3, Sept. 2009, pp. 987-92. PubMed, https://doi.org/10.1152/japplphysiol.00076.2009.
- Rogerson, David. "Vegan Diets: Practical Advice for Athletes and Exercisers." Journal of the International Society of Sports Nutrition, vol. 14, Sept. 2017, p. 36. PubMed Central, https://doi.org/10.1186/s12970-017-0192-9.
- Velloso, C. P. "Regulation of Muscle Mass by Growth Hormone and IGF-I." British Journal of Pharmacology, vol. 154, no. 3, June 2008, pp. 557-68. PubMed Central, https://doi.org/10.1038/bjp.2008.153.
- Schoenfeld, Brad J. "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training." Journal of Strength and Conditioning Research, vol. 24, no. 10, Oct. 2010, pp. 2857-72. PubMed, https://doi.org/10.1519/JSC.0b013e3181e840f3.
