ADVANCED BODYBUILDING PROGRAM
By: Dr. Randhir Kumar, National Bodybuilding, Power lifting and Athletics Medallist
When we consider the word advance in bodybuilding, this means the person has spent lot of time as beginner and intermediate, and he has already gained good muscle mass and the person is ready for contest. The advanced training is not that difficult as most of the people think. It is always intermediate training that is difficult. The bodybuilder has to work as per the need of the hour.
This advanced program cannot be done for long time. This advanced training starts 16 to 20 weeks before a major event.
If the person is to compete in any weight category than he has to be care full to gain, lose or maintain the muscle mass.
To lose excess body fat without losing muscle mass.
To maintain the muscle mass gain, up to the last day of contest.
To eat accordingly to lose body fat but to maintain weight gain if person is to compete in the higher category.
To keep losing weight without losing muscle mass if one is to compete in the lower category.
To take care the intake of fluids to get the muscularity and the vascularity to the maximum on the day of the show.
To put minimum strain on the body immune system, which occurs because of un proportionate food ingredient like the ratio of protein, carbs and fat.
To calculate the need of ingredients, like proteins and carbs in the last days of contest.
To take care about the shine of skin, on the day of show.
To go for tanning and coloring which helps in best performance.
To give you the best on the subject we have to cover all the aspect:
DAY 1 CHEST —- SHOULDER —– TRICEPS
|INCLINED BENCH PRESS||2 SETS||6-8 REPS|
|BENCH PRESS||3 SETS||6-8 REPS|
|PARALLEL BAR DIPS WEIGHTED]||2 SETS||10-15 REPS|
|FRONT PRESS||2 SETS||6-8 REPS|
|SIDE RAISES||2 SETS||6-8 REPS|
|BEND OVER SIDE RAISES||1 SETS||10-12 REPS|
|LYING TRICEPS||2 SETS||6-8 REPS|
|PULLEY PUSH DOWN||2 SETS||6-8 REPS|
DAY 2 BACK —- BICEPS —- ABS
|CHINNING [WEIGHTED]||3 SETS||10-15 REPS|
|LATS PULL DOWN||2 SETS||6-8 REPS|
|T-BAR ROWS OR BARBELL ROWS||2 SETS||6-8 REPS|
|BARBELL CURLS||2 SETS||6-8 REPS|
|PREACHER CURLS||2 SETS||6-8 REPS|
|THUMB UP CURLS||2 SETS||6-8 REPS|
|SIT UPS||2 SETS||15-20 REPS|
|CRUNCHES||2 SETS||15-20 REPS|
|CARDIO/ AEROBICS/CYCLE||30 MINUTES|
DAY3 LEGS — CALVES — ABS
|LEG EXTENTIONS||2 SETS||6-8 REPS|
|SQUATS||3 SETS||6-8 REPS|
|HALF SQUATS||2 SETS||6-8 REPS|
|LEG PRESS||2 SETS||6-8 REPS|
|HACK SQUATS||2 SETS||6-8 REPS|
|LEG CURLS||2 SETS||6-8 REPS|
|CALF RAISES||3 SETS||20 REPS|
|LEG RAISES||2 SETS||20 REPS|
|REVERSE CRUNCHES||2 SETS||20 REPS|
DAY5 REPEAT THE CYCLE
YOU CAN HAVE REST EVERY 2ND. DAY OF THE SCHEDULE DURING THE OFF SEASON AND ENJOY CONTINUOUS MUSCLE GROWTH.