Advanced Routines For Bodybuilders

The following are some advanced routines for various body parts that I've found to deliver a "shocking" effect to your muscles. After a certain period of time, your body and your muscles become used to the same routines and exercises week after week. Now changing up the exercises you do, the order you do them, and the weeks you do them on helps alleviate this problem, but it's still good to shock your muscles every so often. These routines are good to do once every five or six weeks.

*Please do not try these routines in the beginning phases of your training! Pushing yourself too hard, too fast is the quickest way to injure yourself and set your training back indefinitely, and nobody wants to do that!

*Variety in training is the key to sticking with a program. Dreading your next workout is something nobody wants to do and it can make training a burden rather than a blessing. So mix up your routines, have fun with them, try new things and see what works best for you. Trying these advanced routines will present you with a new challenge and give you a great feeling of accomplishment once you've completed them. Trust me, you'll love the way you feel after these routines!

· A great advanced routine that I've found for chest, as for most other body parts, is to superset different exercises with each other

· By superset, I mean doing one set of one exercise, such as flat barbell bench, and then going immediately into a set of another exercise, such as flat dumbbell flys. This would count as one superset, and as always you would repeat this pairing three times for a complete superset.


*Perform (3) sets of all of the following supersets:
· Superset #1
o Flat Barbell Bench & Flat Dumbbell Flys

· Superset #2
o Incline Dumbbell Flys & Incline Barbell Bench

· Superset #3
o Decline Barbell Bench & Decline Dumbbell Flys


· This routine is one of my favorites and it gives you a great workout for your arms. It may seem like a lot, but once you get into it, it takes the same time as a normal routine.
· It expands on the concept of giant sets.
o With supersets sets you perform two exercises back to back, with giant sets you would perform three exercises in a row, and with this routine you a go a little bit further.
· For this routine, you will perform five exercises in a row and four sets for biceps and four sets for triceps instead of three.
· Here's the routine:


· Biceps
o Pick any five exercises for biceps and perform all five in a back-to-back manner.
o Repeat this process four times.
o Obviously you'll have to use progressively lighter weight in each of the exercises, so use the amount of weight that still allows you to do 6-8 reps of each exercise

· Triceps
o Pick any five exercises for triceps are perform all five in a back to back manner
o Repeat this process four times.
o Obviously you'll have to use progressively lighter weight in each of the exercises, so use the amount of weight that still allows you to do 6-8 reps of each exercise


· Legs don't need a shock too often because squats seem to obliterate your legs every time you do them. However, here is a good shock routine for your upper legs
· This routine only involves squats and variations of them.
· This routine will involve an exercise I like to call four count squats, and I'll explain how to do them. Think about the exercise being broken up into four steps. Take up your normal squat position and 1) go down all the way to the bottom of your squat until you can go down no further 2) come back up like you normally would for a squat, but only come half way up so that you are at a point that is half way between your start position and your position in step (1) 3) Return back to the position in step (1) 4) Return back to the starting position. This constitutes one rep of a four-count squat. Use a weight that allows you to do 10-12 reps for this exercise.
· Also this routine will utilize "drop sets". A drop set involves doing as many reps as you can with a given weight, and when you can do no more you immediately cut the weight in half and continuing doing reps at that weight until you can do no more.

· Exercise 1
o Put a very lightweight on the bar and take up a squat position. Squat continuously for (3) minutes. Do not count reps, just keep a moderate pace and perform the exercise for (3) minutes continuously. Do this (2) times.
· Exercise 2
o Perform (3) sets of four-count squats as described above.
· Exercise 3
o Perform (3) drop sets of squats aiming for 10-12 reps before dropping the weight, and any many as possible after cutting the weight in half.