Advanced Workout and Nutrition Program

The following article is meant for advanced body builders who have been regularly working out for the past one year. The plans and advices put forward in this article are just suggestions. Feel free to make changes and substitute new exercises. An organized set of advanced workout program along with advanced nutritional supplements, pretty much guarantees your success.

Advanced workout program

Before starting with your advance workout program, please bear in mind the following points.

    Always warm up before you start training
    Do the work outs slowly and work your way up.
    Set your goals taking into consideration your abilities.
    Increase the intensity, duration and reps whenever possible.
    Start slow, don't overload yourself with weights.
    Divide your workout program and schedule.
    Include proper rest period for your muscles.

The advance workout program that follows is just a sample work selected randomly from a list of thousands. Workouts vary from person to person and from trainer to trainer.

Monday -chest

    For the following exercises, do three sets of 10 to 12 reps. try to finish your workout routine within 60 to 70 min.
    Exercises include -Dumbbell flys, dumbbell press, incline press, incline flys, hip push-ups.
    Do 20 min of cardio, which can include jogging, treadmill or cycling.

Tuesday -lats

    Finish your workout in 80 to 90 min and include 20 min of cardio.
    Exercises include-Weight pull ups, dumbbell rows, narrow grip pull ups, bend over rows, alternating grip pull ups.

Wednesday - legs

    Finish your workout in 70 to 80 min and include 20 min of cardio.
    Exercises include-Lunges, stiff leg dead lifts, hanging leg curls, weight calf raises, skateboard squats.

Thursday - shoulders

    Complete your workout within 80 to 90 min, include 20 min of cardio.
    Exercises include-front raise, side race, alternating dumbbell press, shrugs, rotation both inner and outer.

Friday - arms

    Complete your workout program in 80 to 90 min, include 20 min of cardio.
    Exercises include- Hammer curls, reverse curls, dumbbell curls, chair dips, dumbbell press, preacher curls, and skull crushers.

Saturday and Sunday

    Give your body the much-needed rest.
    You can however do 20 min of cardio on these days.

For an advanced body builder, half of the work is done in the gym and the rest is through nutrition. During advance workout session you stretch and break your muscle fibers causing damage. For these muscle fibers to recover and grow bigger, diet rich in proteins is a must. Your diet should include 1 gram or more proteins per pound, and not more than 15 cal per pound per day. Here are some pointers that will help you with your diet.

    Eat lots of fresh vegetables, whole grains, legumes, nuts, beans, and meat.
    Avoid sugar, alcohol, fatty food, fast food, salty food, and starchy food.
    Drink plenty of water.
    Divide your meals and space them 4 hourly.
    Supplement your diet with protein powder.
    Remember to load your bloodstream with proteins, pre-and post-workout.
    Protein preferred for Pre-and post-workout is whey.
    Protein (casein) should be taken before sleep and after getting up in the morning.

The two keywords for success are hard work and proper diet. Once you start feeling comfortable with your workout program and your nutrition schedule, don't break the rhythm. Workout routinely and success will be yours.