Advance Training

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Advanced Training

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:

WEIGHT TRAINING
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
CARDIO/AEROBICS/CYCLE 30 MINUTES

DAY4 REST

DAY5 REPEAT THE CYCLE

YOU CAN HAVE REST EVERY 2ND. DAY OF THE SCHEDULE DURING THE OFF SEASON AND ENJOY CONTINUOUS MUSCLE GROWTH.

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