BODYBUILDING WORKOUT PROGRAM
TRAIN EACH BODY PART ONCE PER WEEK
In competitive bodybuilding circles, training each body part once per week is far more common than not. Even those who don’t train each body part once every seven days tend to train each about every five days.
DO 3-4 EXERCISES PER BODY PART
Doing 3-4 exercises allows enough variety each workout to ensure that the given muscle is stimulated in a variety of different ways, both with different exercises and with different rep schemes and rest intervals.
DO 3 WORK SETS PER EXERCISE
Do 3 sets per exercise excluding warm up set.
DO A POWER AND/OR STRENGTH MOVE FOR EACH BODY PART
The goal of a bodybuilding training program is to enhance your physique, not necessarily to be stronger or more powerful. However, training for power and strength should be a cornerstone of your bodybuilding training.
When you train for power, which is essentially being able to do more work in less time, your muscles develop an improved ability to recruit or activate more muscle fibers at one time (a.k.a. neuromuscular efficiency).
A great form of cardio is High Intensity Interval Training (HIIT). You do it in intervals and it should take about 15 to 20 minutes to complete. An example would be sprinting for 20 seconds then briskly walking for 40 seconds before repeating the desired number of times. Or you could try the exercise bike or the rowing machine.
BEST CARDIO DURATION FOR FAT BURNING
Though they can be an excellent way to begin, generic cardio programs are eventually going to limit you. At first, if you tailor your cardio training, base it on your objectives, skill level, body type and metabolism. You have to observe your body’s reaction to your progress once you’ve started taking action. There’s no “best” duration or frequency to do cardio, except the amount it takes to get you the results you want.