I work from a "5-day split" training routine. The following sample split is what I have used to achieve the most success regarding size an strength.
Each workout consists of four exercises with repetitions of 10, 8, 8 and 6 for each of the four sets. It is a rare occasion that my weekly workouts are the same. Boredom is one of the main causes of lack of motivation. I change my routines weekly to keep my workouts fresh, thus alleviating the possibility of monotony in my workouts. Also, changing my workouts allows me to keep my muscles "on their toes." By this I mean I am constantly shocking my muscles to grow by consistently surprising them with new exercises. Muscles, much like the human mind, need a variety of new stimuli in order for positive growth to continue.
One of the most important components to my progress in bodybuilding has been diet and supplementation. A proper meal plan, a well thought out supplement grouping and plenty of water are the 3 major factors that I include in my daily routine. Bodybuilding.com has allowed me quick and easy access to the newest and top of the line products available to bodybuilders. This has enabled me the opportuntiy to experiment with a wide variety of supplements to find which products best react to my body type and training routines. The following supplements are what I have found to have the most positive effects on my bodybuilding progression:
Supplementation and exercise are certainly important to any athlete's growth, however, without rest and recovery an athlete will never achieve maximum results. I make sure to leave plenty of time to relax and enjoy some personal time in between my professional life and my training. A proper night's sleep caps off my "rest routine" which gives my muscles ample opportunity to recover, regenerate and grow.
Each person's body is slightly different. What works for one person may not be a means of success for another. My advice for any beginning bodybuilder is to be patient and take the time to experiment with different training techniques, dieting and supplementation. When you participate in a consistent training regimen and proper supplementation program, only then are you on your way to reaching the peak of your potential. Bodybuilding.com has given the most up to date information regarding all aspects of bodybuilding. As I begin to compete at the National level, Bodybuilding.com will continue to be the catalyst in my success as a competitive bodybuilder.