Guide to Intermediate Bodybuilding.pdf

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M&F Guide to Intermediate
Bodybuilding
By Jeff O'Connell Senior Writer and Dan Wagman, PhD, CSCS
Photo by Robert Reiff
The M&F Guide to Intermediate
Bodybuilding
Sponsored by MuscleTech
"Men perish because they
cannot join the beginning with
the end," wrote Alcamaeon, the
first recorded anatomist, circa
500 B.C. Were the Greek
physician-philosopher alive to
study the anatomies of
bodybuilders circa A.D. 2002,
he might conclude the same of
any training regimen that fails to
transport a beginner to
advanced status.
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Between those two extremes, of
course, lies that vast, rocky terrain known as intermediate bodybuilding, and
while that isn't the most exciting term ever coined, don't let the name fool you into
thinking it's some sort of training purgatory. The intermediate stage should be the
most exciting time of your bodybuilding life, combining the freshness and
excitement of starting out with the knowledge and results that come with
experience.
Although time is an unreliable yardstick, most bodybuilders need a good six
months of consistent, informed training to develop a sufficient anatomical and
physiological foundation to be deemed intermediate. A great starting point would
be having completed the "M&F Complete Guide to Beginning Bodybuilding";
better still would be having continued training for another three months or so
beyond that. Other signposts indicate that you're probably ready to make the
transition from beginner to intermediate:
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Your physique has undergone visible improvement consistent with your
goal, whether that's gaining muscle, getting stronger, leaning out or some
combination thereof.
Your strength and muscle endurance have undergone significant
improvement as measured by poundage, volume, etc.
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You've mastered proper technique for a minimum of 2-5 exercises per
bodypart.
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Your dedication to training has made it an integral part of your schedule
and lifestyle, similar to school or work.
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Divide & Conquer
By Jeff O'Connell Senior Writer and Dan Wagman, PhD, CSCS
The M&F Guide to Intermediate
Bodybuilding
Sponsored by MuscleTech
If you feel you're ready to begin training as an intermediate, the first change you
should make is subdividing your full-body workout. The main advantage of
"splitting" your training is that you can train each bodypart with more intensity (a
measurement that technically incorporates things like poundage and rep speed,
but which is often simplified as a percentage of the maximum amount of weight
you can lift for one repetition of an exercise). A split system also adds variety and
flexibility to your training, which will become increasingly important as you
advance.
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Bodypart training can be arranged any number of ways, but your first
intermediate split should divide them into just two groups. Some bodybuilders
train lower body on one day and upper body on another. Others use a so-called
push-pull system, which combines muscles whose main purpose is to pull things
toward them through flexion (for example, biceps, back, hamstrings) in one
workout, and muscles that primarily push things away from them through
extension (for example, delts, pecs, triceps, quads) in another. Or you might
follow the lead of two-time Mr. Olympia runner-up Shawn Ray, whose first
training split combined back and legs one day with chest, shoulders and arms
the next.
After three months of intermediate training, you may be ready to begin splitting
your bodypart training over three days, which would allow you to subject each
bodypart to even more intense training. Again, you might favor a modified push-
pull approach, setting aside the extra day expressly for leg training so that you
can cleave your upper body along push-pull lines. Another option is to anchor
each of the three days with a major bodypart - chest, legs and back - and simply
add a smaller bodypart or two to each. That's the approach IFBB pro Laura
Creavalle says she used extensively as an intermediate, and she has gone on to
compete in a record 11 Ms. Olympia contests.
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Frequency: Why Less Is More
By Jeff O'Connell Senior Writer and Dan Wagman, PhD, CSCS
The M&F Guide to Intermediate
Bodybuilding
Sponsored by MuscleTech
No matter how you arrange your bodypart workouts, you'll likely find yourself
training each less frequently than before, even though you'll be in the gym more
often in absolute terms. That probably sounds counterintuitive - after all,
shouldn't you be able to train bodyparts more frequently as you get bigger and
stronger? Well, no.
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You know that growth occurs after you train, not while you train. In fact, training
actually breaks down protein filaments in muscles, which grow when those
filaments rebuild. As your workouts impose progressively greater demands on
your muscles, the latter will need more time to recuperate if they're to adapt as
thoroughly as possible.
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As a beginner, you trained each bodypart three times a week. As an
intermediate, your average frequency should fall to no more than twice a week
per bodypart, although that might fluctuate a bit. Many advanced bodybuilders
achieve serious gains by training a bodypart once every 7-10 days, because their
workouts are so intense.
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