Bodybuilding Routines Can Add Significate Size to Your Frame

Bodybuilding routines are by far the most popular of all the workout routines. This is probably because they are the most advertised and talked about workout routines. That being said they are also the most confusing and misunderstood workout routines as well. There are so many different concepts, ideas, and experts in the field that it can be difficult to get your head around how to actually go about doing a bodybuilding program correctly.

Basically bodybuilding routines take the approach of working each muscle group independently and trying to hit the whole body once or twice a week. Bodybuilders like to focus on the pump and utilize strict form in order to target muscles. If you are just getting started then a basic bodybuilding routine is going to look very much like a strength training program where it focuses on compound movements and hits the entire body 3 times a week. Bodybuilding routines for beginners typically look something like this.

 

Monday/Wednesday/Friday

Perform each exercise with strict form and rest about 1 minute between sets. When you complete an exercise move on to the next exercise after about 1 minute rest. If you complete all the sets and reps then add 5-10 pounds for the next week to your weight.

Squats 3 sets of 8
Bench Press 3 sets of 8
Overhead Press 3 sets of 8
Bent Over Rows 3 sets of 8
Lat Pull Downs 3 sets of 8
Dips (Machine Dips) 3 sets of 8
Barbell Curls 3 sets of 8

A bodybuilding routine for an intermediate lifter typically divides the body into push/pull segments and split the workouts across 4 days hitting each body part twice a week. Again the key is keep adding weight while focusing on strict form and getting a good pump. You might also add some warm-up sets into the routine or some cardio at the end such as 20 minutes on the treadmill.

Monday / Thursday

Bench Press 3 sets of 8
Overhead Press 3 sets of 8
Dips (Machine Dips) 3 sets of 8

Tuesday / Friday

Squats 3 sets of 8
Bent Over Rows 3 sets of 8
Lat Pull Downs 3 sets of 8
Barbell Curls 3 sets of 8

Once you get past the intermediate stage and are considered an advanced lifter (normally after you stop seeing results at the intermediate stage and have several years under your belt) a routine might go to hitting each body part once a week and adding in several isolation movements. This is where you really start to get into the bodybuilding aspects and start targeting your weak points and the fine details. Bodybuilding routines for advanced lifters are typically what you see in Flex and Muscle & Fitness magazine. A typical program might look something like this.

Monday : Legs

Squats 3 sets of 8
Leg Press 3 sets of 10
Calf Raise 3 sets of 20

Tuesday : Chest & Shoulders

Bench Press 3 sets of 8
Incline Bench Press 3 sets of 8
Dumbbell Flys 3 sets of 10
Overhead Press 3 sets of 8
Side Lateral Raise 3 sets of 8
Upright Rows 3 sets of 8

Wednesday : Rest

Thursday : Back

Deadlifts 3 sets of 8
Bent Over Rows 3 sets of 8
Lat Pull Downs 3 sets of 10
One Arm Rows 3 sets of 8

Friday : Biceps & Triceps

Close Grip Bench Press 3 sets of 8
Dips 3 sets of 8
Triceps Pressdowns 3 sets of 10
Barbell Curls 3 sets of 8
Dumbbell Curls 3 sets of 8
Concentration Curls 3 sets of 10

You will also see bodybuilding routines that combine large muscle groups with small muscle groups such as Chest/Triceps, Back/Biceps, Legs/Shoulders. Some like to combine push and pull such as Chest/Back, Legs/Shoulders, Biceps/Triceps. The options are pretty much limitless and different experts will tell you different things.

I think the main thing you should take away from this discussion is that if you are interested in bodybuilding routines you should pick a program that works for you and your schedule. Stick with it until it quits working for you and then pick another program. The mistake many people make is getting a magazine every month and going with the flavor of the month. Changing your program every month doesn't allow you any time to make progress, add weight, or see results.

I personally recommend sticking with strength training until you have a solid enough base to even think about sculpting. That is how all the top bodybuilders did it.

gain 41 lbs of muscle in 24 weeks