How to Modify Bodybuilding Training for the Intermediate Level
After getting used to your bodybuilding routine, you will need to take your workout to the next level. If you have started your training program only recently, you're most probably in the beginner's stage. The beginner's stage is just a preparation for your body for the more advanced exercises. You need to go to the next level, the intermediate stage, so that you'll get greater returns on your effort. However, you would need to adjust your lifestyle and training program for you to go up to the next level. The transition from beginner stage to intermediate level would typically involve:
Sleep for 7 to 9 hours - Our body needs time to recuperate from all the stresses it endures everyday. Sleeping is used by our body as a time for recovery and repairing muscles. Our sleep can be categorized into different cycles and most of the recovery happens during the REM sleep cycle, or what we commonly refer to as deep sleep. Your body won't improve until it recovers and 7 to 9 hours of sleep will give your body a solid recovery time.
Increase your level of intensity -You'll need to work towards higher intensity and fewer reps if you want to increase muscle mass. You'll only get stronger when you build up your muscles and push yourself to a point of 'fatigue', or the point where you cannot lift or push for another rep. During the beginning stages, you may have been involved with doing several sets and reps with lighter weights to become comfortable with the movements. At the intermediate stage, you'll need to reduce the number of sets and focus on increasing the level of resistance.
Follow a sound diet and nutritional plan - Our training should be supported by the right nutrients to help develop our bodies. According to Bill Pearl, the author of "Getting Stronger"', we need to obtain the right nutrients, such as calories, carbohydrates, and proteins, from quality foods to aid in our bodies' recovery and development of new muscles. Get your nutrients from fresh fruits and vegetables, calories and carbohydrates from whole grains and protein from lean meats.
Rest less frequently - Keep moving as much as possible during your workout session to push your muscles to its limit. Rest less frequently in between sets or in between exercises to get the most out of every workout.
Maintain your cardio workout - Don't ever forget to do three 30-minute cardio workouts in a week. Cardio will ultimately help you achieve your fitness goals by improving your metabolism, develop your hearts and lungs, increase endurance and even improve your flexibility.
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