Muscle Training Program, Part 10

Our Advanced Muscle Training Program continues with the typical Advanced Workout Schedule.

Typical Advanced Muscle Strength & Recovery Training Program Schedule:

• Workout #1 - Monday
• Rest - Tuesday
• Workout #2 - Wednesday
• Rest - Thursday
• Workout #1 Friday
• Rest - Saturday
• Workout #2 - Sunday
• Rest - Monday
• Repeat the cycle

The Advanced workout makes use of the compound exercises performed by power lifters -- squats, barbell bench presses and dead lifts -- because they are excellent mass builders. Always use a weight belt, proper technique and a spotting system when using heavy weights during these exercises. Although resistance machines are effective for Intermediate bodybuilding, free weights are suggested to get the maximum growth effects of Advanced Muscle Strength & Recovery Training.

Advanced Workout

Stretch - 3 to 5 minutes

Warm Up - 1 to 2 light sets before each exercise

Workout #1

• Flat Bench Barbell Press, 2 to 3 sets, 8 to 10 reps
• Incline Dumbbell Flys or Pec Deck, 2 to 3 sets, 8 to 10 reps
• Seated Barbell or Dumbbell Shoulder Press, 2 to 3 sets, 8 to 10 reps
• Seated Lateral Dumbbell Flys, 2 to 3 sets, 8 to 10 reps (drop sets may be used for extra intensity)
• Barbell Shoulder Shrugs, 2 to 3 sets, 8 to 10 reps
• Lying Barbell Triceps Extensions, 2 to 3 sets, 8 to 10 reps
• Triceps Cable Press Downs, 2 to 3 sets, 8 to 10 reps
• Barbell Preacher Curls, 2 to 3 sets, 8 to 10 reps
• Hammer Dumbbell Curls, 2 to 3 sets, 8 to 10 reps
• Abdominal Crunches with weights 2 sets, 30 reps

Workout #2

• Wide Stance Squats, 2 to 3 sets, 8 to 10 reps (use leg press if squats cause back problems)
• Leg Extensions, 2 to 3 sets, 8 to 10 reps
• Leg Curls, 2 to 3 sets, 8 to 10 reps
• Standing Toe Raises, 2 to 3 sets, 15 to 20 reps
• Lat Pull Down to Chest, 2 to 3 sets, 8 to 10 reps
• Seated Lat Row, 2 to 3 sets, 8 to 10 reps
• Narrow Stance Bent-Leg Dead Lift, 2 to 3 sets, 8 to 10 reps
• Abdominal Crunches with added weights, 2 sets, 30 reps

Note that toe raises and abdominal crunches require higher repetitions per set to reach fatigue. Vary exercises for each muscle group every few weeks to provide stimulus to smaller, auxiliary muscles and to prevent boredom and loss of interest. If the intensity level is not adequate, add a few extra repetitions or an extra set as required.

In general, with proper technique, ample intensity can be achieved with maximum of three sets using the additional intensity techniques discussed. It may be difficult for bodybuilders accustomed to high-volume workouts of four to six sets per exercise to believe that results can be achieved by only three sets. They can, if the intensity generalted is high enough.

Limit endurance exercise to a maximum of two, 20-minute sessions weekly.

We believe you will be excited and pleased by the results you get with Herbalife's Muscle Strength & Recovery Training, whether your goal is advanced bodybuilding, more effective weight loss or simply muscle toning for health and vitality enhancement.

Focus Topics are next in our Muscle Strength & Recovery Training Program, Part 11

Back to Part 9