Joe Wieder says that switching to a split is the next step in the gradual progressive development of your body. However, he advises you to go to on a split routine, not only because of the time factor, or because that's how big bodybuilders train, it's because you've reached that level of development and now you must go further.
At this point full body workouts become too "time consuming" and really hard your nervous system. In other words, while beginners can progress with 1-2 exercises per muscle group, the intermediate or advanced bodybuilders are already starting to do 2-3 exercises per muscle group. Throw all that in a single day and your workout will consist of 20-40 exercises and 60-120 sets.Which by the way is crayze!
So Joe offers everyone that is on the path of muscle building and has completed a beginners workout routine his split routine consisting of four workouts per week. In this routine he introduces yet another of his principals, one that future bodybuilders have to get to know and use - supersets.
Here's the routine:
Monday
- 1. Barbell Bench Press 3 x 9 (sets x reps)
- 2. Dumbbell incline fly 3 x 9
Superset 3 and 4:
- 3. Military press 3 x 9
- 4. Dumbbell lateral raises 3 x 9
- 5. Upright rows 3 x 9
- 6. Barbell Bent-over Row 3 x 9
Superset 7 and 8:
- 7. Barbell curl 3 x 9
- 8. Skull-crushers 3 x 9
- 9. Dumbbell incline Curl 3 x 9
Superset 10 and 11:
- 10. Dumbbell side bends 3 x 30-50
- 11. Crunches 3 x 30-50
Tuesday
- 1. Squats 3 x 9
- 2. Deadlifts 3 x 9
- 3. Barbell Shrugs 3 x 9
Superset 3 and 4:
- 4. Leg Extensions 3 x 9
- 5. Leg curls 3 x 9
- 6. Single leg calf raises 3 x 9
- 7. Crunches 3 x 25
Superset 8 and 9:
- 8. Wrist Curls 3 x 15
- 9. Reverse Wrist Curls 3 x 15
Thursday
- 1. Close-Grip Bench Press 3 x 9
- 2. Incline Bench Press 3 x 9
- 3. Dumbbell Pullovers 3 x 9
Superset 4 and 5:
- 4. Behind Neck Shoulder Press 3 x 9
- 5. Dumbbell Lateral Raises 3 x 9
- 6. Barbell Bent-over Row 3 x 9
- 7. Dumbbell Rear Lateral Raise 3 x 9
Superset 8 and 9:
- 8. Concentration curls 3 x 9
- 9. Dumbbell One Arm Triceps Extension 3 x 9
Superset 10 and 11:
- 10. Dumbbell side bends 3 x 30-50
- 11. Crunches 3 x 30-50
Friday
- 1. Squats 3 x 9
- 2. Leg Extensions 3 x 9
Superset 3 and 4:
- 3. Leg Curls 3 x 9
- 4. Lunges 3 x 9
- 5. Deadlifts 3 x 9
Superset 6 and 7:
- 6. Barbell Shrugs 3 x 9
- 7. Dumbbell Bent-over Row 3 x 9
- 8. Barbell Calf Raises 3 x 15
- 9. Biceps Reverse Curl 3 x 15
Superset 10 and 11:
- 10. Side Twists 3 x 50
- 11. Crunches 3 x 50
Recommendations
Joe Weiders two-month course for intermediate lifters is a very good for the next step after a three-month routine, which introduces beginners to the gym. For some that beginner phase might last for three months, others may need six or more. When the time has come to get on a split, this routine can be used before the next step - each muscle once a week.The thing that I love here is the supersets, I believe that they're great for lifters that have some time in the gym, but are still "beginners" in a sense.The thing is supersets feel great, the pump is always amazing, it introduces those people to a new, really fun and enjoyable way of destroying muscle fibers.
Do not miss it and do not jump straight to the "classic" chest and bis on Monday, back and triceps on Wednesday and legs and shoulders on Friday.
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