How to Modify Bodybuilding Training for the Intermediate Level
April 9, 2010
The beginning level of bodybuilding is designed to introduce a person to the different workouts and training schedule of a bodybuilding program. If you are a beginner, you may have realized substantial fitness gains from your current program. However, you will experience diminishing returns on your results if you just stick with your program and don’t move to the next level. The strength and endurance you’ve built up so far are to be used for the more intense intermediate bodybuilding routines to boost your results further. Below are some of the adjustments you need to make to move from beginner to intermediate level:
Sleep for 7 to 9 hours – Our body needs time to recuperate from all the stresses it endures everyday. Sleeping is used by our body as a time for recovery and repairing muscles. Our sleep can be categorized into different cycles and most of the recovery happens during the REM sleep cycle, or what we commonly refer to as deep sleep. Your body won’t improve until it recovers and 7 to 9 hours of sleep will give your body a solid recovery time.
Increase your level of intensity -You’ll need to work towards higher intensity and fewer reps if you want to increase muscle mass. You’ll only get stronger when you build up your muscles and push yourself to a point of ‘fatigue’, or the point where you cannot lift or push for another rep. During the beginning stages, you may have been involved with doing several sets and reps with lighter weights to become comfortable with the movements. At the intermediate stage, you’ll need to reduce the number of sets and focus on increasing the level of resistance.
Watch your diet – When you’re training for increased strength and performance, making sure your body has enough quality nutrition is essential for your success. Bill Pearl, the author of the bodybuilding book “Getting Stronger”‘ explains that your body will need calories from the right sources protein and carbs so that you can build new muscle and recover from the intensive workouts properly. Make sure your diet is full of lean proteins, whole grains, and fresh fruits and vegetables so you can make the most out of your exercise routine.
Rest less frequently – Keep moving as much as possible during your workout session to push your muscles to its limit. Rest less frequently in between sets or in between exercises to get the most out of every workout.
Keep up with the cardio – Don’t substitute cardio workouts for resistance training at any point of your training program. You’ll still need to pace yourself with at least three 30-minute intensive cardio sessions per week. This will help increase circulation, boost your metabolism and condition your heart and lungs.
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