Evolution. That's the best way I can describe how my training programs have gradually morphed from the simplistic novice routines I started using in my parent's basement at age 13, to the advanced four day, two-on-one-off split used by many today.
Your training must evolve too. Otherwise you'll remain a beginner forever, stuck like a hamster on a wheel and never realizing your full potential.
Beginner Workout Programs Articles:
The big question is, how do you evolve from basic to advanced training when everybody tells you something different? The best selling fitness book of the year says you should train upper and lower body in separate sessions three days a week. Joe trainer at the gym tells you to train your entire body in separate sessions three days a week. Some pro bodybuilders say you should train one body part a day.
What's Best For Me?
Any trainer, coach or fitness writer is simply expressing their opinion when they write a program or exercise routine. You don't have to accept everything you read or are told as gospel.
The secret to discovering your ideal routine for maximum gains is to listen to everything, learn from everyone, take it all with a grain of salt and see where it fits for you as you evolve. Don't marry yourself to one routine for too long. Try a program for no more than three months and then switch. This way you will gain valuable experience, and discover which type of program you respond to best.
The key is to establish your long-term goals and have a strategy to get you there. Your goals could be to have the best physique in your office, or to do a local bodybuilding show. Both require setting goals.
All successful bodybuilders develop long-term goals instead of only looking at the short term. Look past where you're at and envision where you want to be. The more you set goals for yourself to achieve and the more you plan in advance, the greater the chance you'll be successful in the long run.
So don't feel overwhelmed with the amount of information out there. Instead, become a sponge and absorb everything you can. If you're a beginner you need to be ready to take the next step with your bodybuilding and training goals.
If you're already advanced, you're probably more close minded, thinking you already know what you're doing. That may be true, but keep in mind that there are always higher levels in your training evolution. Yes, an old dog can learn a new trick so keep an open mind.
Regardless of your experience level, everyone wants to grow and evolve. You're growing, maintaining, or shrinking. Always look at the big picture, be open to new ideas and look for ways to take your training to the next level.
- The Two-Day Split: Work out for two days in a row, take a day off and repeat the cycle.
- The Three-Day Split: Work out for three days in a row, take a day off, and repeat the cycle.
- The Four-Day Split: Work out for four days in a row, take a day or two off, and repeat the cycle.
- The Five & Six-Day Split: Work out for five or six days a week, taking your off day or days on the weekend or during the middle of the week.
- The One-Body-Part-A-Day Routine: Similar to a five-day split, you train one body part a day with low and high reps, and don't train that body part for another five days.
- Tempo Training: Can be preformed in any of the above programs. With tempo training you vary the speed of the concentric (lifting) and eccentric or lowering phases of each rep. For example, you may lower a weight for three seconds and lift it in two seconds, activating secondary and stabilizer muscle groups.
- Basic Training: With this type of training you use four basic exercises; bench press, squat, deadlift and shoulder press, changing your reps from high to low each time you train.
- Mass Training: Can be done in any of the training splits above. There are several ways to pack on the mass. Two popular methods include heavy weight, low reps and low volume as well as moderate weight high reps and high volume.
Tempo Training Sample Workouts:
Basic Training Sample Workouts:
Products that may support your obsession for greater training evolution!
These are eight training routines out of an infinite list of possibilities. Check them out and see if they fit your training needs. Remember the more you know the better. Stay strong and train hard.