| At this time, you should already have mastered the | | | | mass. The compound exercises are the most ideal for |
| basic exercises and strict and proper form for a | | | | gaining strength and mass since these stimulate your |
| consistent period of 16 to 24 weeks. There are | | | | body to produce vast amounts of testosterone that |
| several definitions for the intermediate body builder, but | | | | leads to growth and development. |
| the most important thing is that you should already be | | | | This is the period when you can add more weight, |
| prepared to take on bigger challenges and levels of | | | | more sets, more exercises and incorporate machines |
| stress that starters cannot tolerate. Routines will | | | | and angular movements that hit deep-lying muscle |
| incorporate new movements that reveal more | | | | fibers more effectively. You may even add 1 to 2 |
| muscles. | | | | days per week depending on your activity tolerance |
| What It Means to Be an Intermediate | | | | and rate of recovery. |
| Time is the first factor to consider if you have | | | | It is vital that you continue to prevent overtraining by |
| successfully moved on from beginner to intermediate | | | | limiting your workouts to no more than 45 minutes per |
| level. Some experts believe that an individual should at | | | | session and no more than 4 days per week. You may |
| least have worked out consistently for a minimum of 6 | | | | now divide body parts among workout days to |
| to 12 months before being categorized an intermediate | | | | conserve energy and enhance recuperation. This |
| body builder. | | | | method is called split-training. |
| Others may consider an individual graduating from | | | | What to Do |
| starter class after a period of 2 to 3 years or after | | | | Start by identifying the muscle groups you're going to |
| 100 to 200 workout sessions. Others use particular | | | | target namely chest, back, shoulders, biceps, triceps, |
| strength levels such as being able to bench press your | | | | quads or thighs, hamstrings, abs and calves. Next, |
| actual weight, curl 50% of actual weight, shoulder | | | | divide these according to the number of days per |
| press 75% of actual weight, etc. | | | | week you plan to work out. For example, for a three |
| Other experts are more concerned about quality than | | | | day a week schedule, you can assign chest and back |
| the period of time or strength. They believe that an | | | | on Monday, shoulders, biceps and triceps on |
| individual should only move on to the intermediate class | | | | Wednesday and legs and abs on Friday. |
| after he or she has successfully improved the | | | | If you can recover between workouts faster, you can |
| mind-muscle connection. | | | | add more days such as working out 3 consecutive |
| You should be able to control muscle movement | | | | days, taking 1 to 2 days off, and then repeating the |
| accordingly by hitting the fibers specifically. You will be | | | | cycle again. Always listen to your body through signs |
| more prepared to do isolation movements by getting | | | | like muscle fatigue, willingness to return to the gym for |
| to know the feel when lifting instead of basic | | | | another workout and food cravings. |
| repetitions. | | | | Most intermediates find it most effective to split the |
| An individual's capacity to recover should improve | | | | muscle groups over 3 days then using the 4th day to |
| before taking an intermediate routine. Beginners can | | | | work out problem muscles a 2nd time. Some muscles |
| risk overtraining if they train muscles too often. You will | | | | tend to respond poorly except if you frequently |
| know how quickly you recover by assessing your | | | | stimulate it to new growth. You may also use the 4th |
| strength level when working out the same body part | | | | day to work out minor muscles such as forearms, |
| again. | | | | calves, traps, lower back and abs. |
| The Routine | | | | When choosing exercises, it is advised to select 1 to 2 |
| The intermediate phase should be a time for body | | | | compound movements, plus 1 isolation movement. An |
| builders to incorporate a number of isolation | | | | example for the chest would be bench press, incline |
| movements to better stimulate the available muscle | | | | dumbbell press and dumbbell flye. The compound |
| fibers. Workouts will now consist of both compound | | | | movement will let blood flow through the entire area |
| and isolation movements. | | | | and related muscles, while the isolation exercise will hit |
| However, intermediates should remember not to | | | | the entire body part specifically, adding more definition |
| neglect the basic movements that build quality muscle | | | | and form. |