Good Monday! Hope everyone had a great weekend. I changed up my weight training routine today because I was getting bored with my old routine. I enjoy perusing the workout database from bodybuilding.com to find workouts that fit my goals and needs. I found a great workout, but will make a slight tweak to the leg routine. I will increase reps and sets to make it a T-Rex certified workout. I love the upper body days. It includes exercise I have done before, but changes up the order and days. Change is good, and is really what I need right now. I feel that I have increased in strength, and I need a new challenge. Some may call this a plateau. In lieu of the cardio routine outlined, I will continue with cardio by running with my after work group and core conditioning. I am really enjoying running with Mary, Leslie and Lisa after work as they train for their 5k in December. They are such bad-asses or should I say “bad-lasses”, and push me to success on the runs. I have to give them a lot of credit for helping me complete my first 5k without stopping to walk.
Here’s the new weight routine:
What is the best intermediate split-training routine for gaining mass? You’ve finally built enough strength & size to change it up. Here are several workouts to continue that growth and a look at the different skill levels. Learn more.
You have finally built enough strength in your muscles to move on to a more intermediate program to push yourself to a new level of growth.
Congratulations, you’ve made it – you’re no longer a “newb.” You’ve started to know what you’re doing in the gym, and now people are looking at your arms because they actually have muscles and don’t look like sticks. No time to party though – this is where the hard work begins.
Without being able to rely on “newb gains,” making progress can be more difficult, so you’re going to really have to challenge your body.
At this point, you’ll probably want to adopt a body-part split, so you can give more attention to each muscle group and spur some real growth. But while you’ll be doing a little more specialization here, don’t neglect the big lifts that got you to this point – squats, bench press, and deadlifts. These are still phenomenal for gaining muscle and you won’t want to stop doing them. And if you haven’t been doing them up until this point… you’d better start now!
At the intermediate level, a body-part split is pretty standard. Usually, this involves working just one or two muscle groups per day and hitting each of these groups just once each week. Additionally, because you can’t really rely on “newb gains” anymore, I think it’s important to add some cardio or conditioning work if you haven’t been doing any up until this point. This will help keep your metabolism red hot and prevent unwanted fat gain, as you’ll need to be eating a lot to progress.
In a drop set, you perform the first set as normal, and then drop the weight and perform additional reps with no rest. In a superset, you alternate between sets of two (usually antagonistic, or opposite) exercises. These challenge your body and provide some great pumps.
Note: Video Conatins Mountain Climbers And Power Jumps.
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Video: WMV (700 KB)
And speaking of new, remember my very pregnant friend Roxanne from this post?
Roxy is no longer a mama-to-be, but she’s now a mama! She welcomed a healthy baby boy in the world on Saturday night! This wee guy was early and I think he was more than ready to get here.
Like I said, new is good. Welcome baby Caleb Anthony.
Resources used/work cited: www.bodybuilding.com