Bodybuilding Workout - A Program For The Busy Bodybuilder
Posted on March 20, 2008 - Filed Under Health and Fitness
Most bodybuilders workout four to six days per week and spend at least an hour on each workout. Add travel time to and from the gym, and this adds up to a lot of time spent away from home and the family. This is one of the reasons why a bodybuilder may want to build a home gym in the basement. This will reduce the travel time, but the length of the workout can still be an issue.
Most bodybuilders will split the body into two or three parts and work one of the three parts per workout. As I get older and busier, I have a problem with this method. The problem is that with the high intensity that I use (forced reps, drop sets, etc.), I just don’t have the energy to train a second or third bodypart during the same workout. This is especially true on leg day. After my final set of hack squats, I can barely walk, let alone move on to hamstrings and calves. If I do move on, I just won’t be able to generate the same intensity for these bodyparts.
I have found an approach to this problem that has worked well for me. I have divided my body into six parts instead of three. This requires working out six times per week, but most of the workouts can be completed in twenty to thirty minutes. Since you are concentrating on only one bodypart per workout, you can put all your intensity and energy into it, rest for shorter periods, and really blast that body part!
You must be diligent and be sure not to skip a bodypart, but part of the beauty of this method is that the workouts are short enough that if one is missed due to the kids band concert on Thursday evening, you can make up that workout by doing two on Saturday or Sunday. You could also double up once in a while and do two of your bodyparts in one workout.
There are different ways to split your body up, and I have tried many, but here is a split that I use most often;
Day 1 Chest
Day 2 Back
Day 3 Quads
Day 4 Hamstrings & Calves
Day 5 Triceps, Biceps, Forearms
Day 6 Delts
You will want to do hit your abs at the end of every other workout. I recommend using only two or three exercises per body part to help reduce the length of the workout, but rotate different movements each time you do a particular bodypart. For example, for chest I would do Inclined dumbbell presses and standard bench presses one workout, then maybe flat dumbbell presses and dips the next time.
Keep in mind that even though the goal here is to complete each workout in as short a time as possible, you need to make them intense! Perform a warm up set of 20-25 reps, then get right into the heavy sets. Don’t rest more than 45-60 seconds between sets and be sure to use some drop sets, negative reps and forced reps on your last set to really burn the muscle.
If this sounds like a plan that might work for you, try it for a couple of weeks. I think you will find that the shorter workouts will enable you to increase your intensity and stimulate some new muscle growth, and spend more time with the family in the process! Don’t forget to feed your muscles every day with 1-1.5 grams of protein per pound of bodyweight for maximum results!
For more information on protein supplements, visit:
http://www.RockSolidBodybuilding.com/protein
David Monyer has been involved in bodybuilding for the last 20 years, making most of his muscle gains in his basement gym, as well as different clubs and gyms over the years. For more information and well researched sites to purchase equipment and supplements, visit http://www.RockSolidBodybuilding.com
Tags: bodybuilding, workout
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