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rich420 02-01-2012 04:48 PM

I have been lifting for about 5 months now and I want to lean towards the bodybuilding aspect of lifting. I was wondering if anybody has any good bodybuilding work out plans that I can use. My current 1RM's are: Bench Press-225 Squat-245 Deadlift- 325. Any knowledge on how i should train would be greatly appreciated. Thank you

Off Road 02-01-2012 05:48 PM

Too many options and questions to give a simple answer. Tell us what you've been doing and what you like and dislike about it. If you've been getting stronger and eating well, then you've probably been building muscle, and that's pretty much the beginning stages of bodybuilding. But if there's things you don't like about your current plan or if it isn't fitting your needs then we can help you make changes.

rich420 02-01-2012 06:35 PM

I havent really been doing any set plan i really just been lifting. I have been doing chest monday, arms tuesday, legs and shoulders thursday, and back friday then taking one day off and starting again on sunday. I havent been in the game for too long so i dont know if this is a good way to lift or not. I was wondering if somebody could give me some ideas on lifting programs that incorporate all muscle groups as opposed to just the 3 main lifts. I have been getting stronger but i feel like i am at the point to where i need a good work out plan to keep progressing.

Off Road 02-01-2012 06:46 PM

Check out this short thread. It has a very good workout and progression plan posted by BtB. Really, there are so many ways to go about building muscle, but the over-riding theme of all of them is getting stronger with a good progression plan. It's simple; If you want to get bigger muscles, then get stronger.

BendtheBar 02-01-2012 07:05 PM

Thanks for posting those OR. I think they are pretty reason options.

Here are also some good choices: (Some may need tweaks)

BendtheBar 02-01-2012 07:13 PM


Originally Posted by rich420 (Post 213046)
Any knowledge on how i should train would be greatly appreciated. Thank you

Key points to remember:

1) Make sure you enjoy the routine and it fits your schedule.
2) Progression (adding weight) on the big lifts is the real key).
3) Eat enough food!

#2 is the cornerstone. Taking a squat, for example, from 135 pounds to 225 pounds isn't going to result in much muscle gain. Taking it from 135 to 365 pounds on the other hand...that is a great goal if you're looking to build muscle.

Once you have improved your strength by a substantial amount, then you can start to refine/split/mess around with your workout. In the mean time, all the fancy stuff like drop sets, varying rep ranges, etc., aren't nearly as important as building up your strength.

I work with many lifters on forums who work hard but never make gains because they aren't getting strong enough. Your lifts are at a very good base level.

Bench - 225
Squat - 245
Deadlift - 325

Keep these lifts as a cornerstone of your program, along with things like rows, pullups, curls, dips and overhead presses. Make a goal to progress on all these lifts. Shoot for a minimum of:

Bench - 315
Squat - 365
Deadlift - 465

Rich Knapp 02-01-2012 07:18 PM

If you are leaning to bodybuilding, 75% of your progress is threw nutrition. ;)

Your split looks good.
Myself I like 1-2 warm ups sets, 3-4 working sets and 2 saturation sets per lift.

Warm ups I do 10 reps, working sets goal of 10 if I hit 10 in the 3rd working set I raise the working sets weight the next body part workout. The sat sets no less than 15 reps but no more than 20.

1-2 compound lifts first ( you have the most energy and consentration for a heavy lift ) and 2 isolation at the end.

This is how I train all my beginners. There results speak for themselve. :rockon:

But there are so many ways. Keep a log and track how you do and try a few plans. Find what works for you personally for results in your size not weight lifted and then stick with it. ;)

Take progress pictures thats one of the most usefully tools.

rich420 02-01-2012 07:56 PM

Thank you for all your feedback. I think i want to try the 4 day upper/lower split.

Rich Knapp 02-01-2012 08:19 PM


Originally Posted by rich420 (Post 213129)
Thank you for all your feedback. I think i want to try the 4 day upper/lower split.

TitanCT 02-02-2012 04:11 PM

p.s. in bodybuilding no one cares what your 1rm is. all they care about is how you look.

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