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Advanced Split Muscle Building Routine
The use of an advanced split routine can help boost additional muscle growth after years of constant training or maybe when strength levels have trebled. After gaining a lot of strength the muscles will require a new, deeper level of stress in order to develop further muscle size and strength. This is where an advanced split workout can help raise the intensity level. Exercising at such high levels of effort places great demands on the energy systems, for some bodybuilders the intense level can only be maintained for about half hour, and many have only managed to train one muscle group in that time span. An advanced routine can be split any way to suit preference and help even out the energy requirements needed to stimulate each muscle group into new growth. Advanced bodybuilders cannot afford to train just one muscle group each day as this would mean each group would only be trained one every 7-10 days, these athletes are so well developed that the muscles require frequent, high intensity training if they wish to add more muscle mass to their physique - remember the more muscle we gain the harder it is to gain more. In fact there are many intermediate bodybuilders out there that train hard for months and all they do is simply maintain what muscle they've already built, they waste time and effort without further results because they neglect to gradually advance their workouts. After blasting one muscle group with lots of exercises and sets its highly unlikely you'll have enough energy to blast another muscle group in the same workout, so an advanced workout may be split into a morning and evening routine. For the morning session its wise to train a large muscle group then for the evening you'll target a smaller, related group. For example, chest in the morning followed by shoulders and triceps in the evening. The idea here is the shoulders and triceps are worked fairly hard when training the chest, so when the evening session comes you carry on and blast shoulders and triceps to finish off all the upper body "pushing" muscles. Now for the next three days these muscles get complete rest because all the other muscles will have there turn! This type of advanced muscle building routine also means each muscle group gets a complete blasting twice a week, which is ideal for the advanced bodybuilder.
Day 1 First workout - Morning (chest)
Peck Deck
Day 1 Second Workout - Evening (shoulders, triceps)
Tricep Pushdowns Tricep Kickbacks
Day 2 First Workout - Morning (legs - Quadriceps)
Hack Squats
Day 2 Second Workout - Evening (Hamstrings, Stomach & Lower Back)
Sit ups Leg Raises
Day 3 First Workout - Morning (back)
Lat Pulldowns - Narrow Grip Barbell Shrugs Bent Raises Reverse Peck Deck
Day 3 Second Workout - Evening ( Biceps)
Cable Curls
Day 4 Complete Rest!
For maximum muscle growth no aerobics!
Day 5 First Workout
Repeat routine from Day 1
Training with an advanced split routine can really help boost muscle growth for the highly experienced bodybuilder. They help form frequent, short and very high intensity workouts, which is a requirement for advanced muscle growth.
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