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Muscles

Beginner To Advanced Choosing A Muscle Building Workout Routine

Publish date: 20/07/2013

Whether you are a beginner or an advanced body builder, there will always be confusion when it comes to choosing the right routine or workout required for muscle building. There are quite a few options available and most options will work for beginners or advanced body builders. But the real answer lies in identifying the workout that you can start with and will provide the required results.

Let us take a look at some of the common muscle building workouts while focusing on category requirements. This will help you to make an informed decision regarding the muscle building routine that you can follow.

Full Body Muscle Building Routine - 3 Days

This is a full body muscle building routine that you need to follow 3 days a week. You need to take a day of rest after each workout day. After the third workout day rest is mandatory for one or two days. This routine is advised for beginners because of the following reasons:

  • This routine allows beginners to become familiar with the various full body exercises through repetition several days in a week.
  • Beginners have lower strength levels compared to advanced body builders. Hence, weightlifting in this workout requires lighter amount of weights and this will help beginners to recover well before their next routine workout.
  • Greater gains will be experienced by beginners through light weight training than through excess training.
  • An important aspect of growth is, letting your body rest and recover. This workout will provide you the window to do both. This will eventually help you to progress to heavier weights faster.

Split Workout - 4 Days

The split workout is the follow-up to the 3 day full body muscle building routine. This workout is normally performed by an intermediate trainer. This workout consists of several variations although the most common is performing upper body workouts followed by lower body workout and then one day of rest followed by upper and lower body workouts again.

The split workout is categorised under intermediate workout as it encapsulates long training hours with heavier lifting. The rest days in between will help you to recuperate so that you can work out harder. You need to be engaged in the 4-day split workout for 3 to 6 months to enjoy maximum gains.

Split Workout - 5 Days

The 5 day split workout routine is for advanced trainers. Of course, you can opt for a 7-day split workout as well but that will tire your body out completely. This split workout is to be followed after you have achieved maximum growth and strength. This body building routine will focus on 1 or 2 muscle groups during each workout.

At the end, let’s refer to the workout guidelines for a beginner once again:

  • Beginner: weight training for 6 months or less
  • Intermediate: weight training for 6 to 18 months
  • Advanced: weight training for 24 months or more

It is important to choose your training level and routine that is best suited so that you can enjoy impressive gains.