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How To Plan An Effective Weekly Bodybuilding Routine

Aug 8, 2008
When planning a bodybuilding routine, it's important to know the basics about the exercises. If you're not careful, you might end up overtraining certain muscle groups, which may result in decreased muscle mass, the exact opposite of what we're trying to do in a bodybuilding routine. To avoid overtraining, you'll have to let the muscle groups you've worked out on a particular day to rest for at least 24 hours before training them again.

So how do you know which muscle groups to work in one day?

As a fact, most chest and shoulder exercises out there also works out the triceps. Similarly, almost all back exercises also works out the biceps secondarily. That means it's okay to combine chest, shoulder, and tricep exercises on the same day, and biceps and back on another, to keep all your muscle groups safe from overtraining.

Here are good examples of weekly bodybuilding routines that don't overtrain any of the muscle groups:

Sample Weekly Routine 1:

Sunday - REST DAY
Monday - Chest and Triceps
Tuesday - REST DAY
Wednesday - Back and Biceps
Thursday - REST DAY
Friday - Shoulders and Legs
Saturday - REST DAY

Sample Weekly Routine 2:

Sunday - REST DAY
Monday - Chest and Back
Tuesday - Shoulders
Wednesday - REST DAY
Thursday - Biceps and Triceps
Friday - Legs
Saturday - REST DAY

Sample Weekly Routine 3:

Sunday - REST DAY
Monday - Chest and Biceps
Tuesday - REST DAY
Wednesday - Legs and Shoulders
Thursday - REST DAY
Friday - Triceps and Back
Saturday - REST DAY

These samples show how you can mix and match your muscle groups into a weekly routine that works for you. You may take them and try them out for yourself, but remember that you'll have to tweak your routine until you find the one you find enjoyable and works best for you. As you get more and more familiar with the exercises, you'll have a better idea of how you'd like your day at the gym to go.

As always, it's best to start every day at the gym with some stretching and mild cardiovascular exercises (10-20 minutes on the treadmill or exercise bike, sparring with a boxing partner (take your pick!). Doing so will maximize muscle growth and protect against any accidental injury.

It's also important to remember not to pig out on your rest days, or it's just going to make it harder to shed the excess fat and make your bodybuilding efforts more obvious. You can make your rest days an integral part of your bodybuilding routine by ensuring you eat six small meals, getting enough sleep, and drinking enough water. Rest days are also excellent chances to work on other types of exercise, such as those for flexibility. Yoga, as an example, is a great way to beat stress and feel good about yourself.
About the Author
If you're struggling with pushing past training plateaus and need help then check out Cliff's site: www.MuscleBuildingProgramReview.com/. There is a free 'body building blunders' mini-course to help you get on track.
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