Introduction

Welcome to the exciting world of bodybuilding, where sweat, determination, and the sound of weights create a tight-knit community. The gym is not just a place to exercise; it is a special space where people work hard to shape their bodies and build muscle. In this article, we will explore the important basics of effective workouts, helping you on your fitness journey without imposing strict rules. Bodybuilding is not just about lifting heavy weights or doing lots of reps; it is about improving physically, mentally, and emotionally. Each gym session is a step forward in self-improvement, showing dedication and passion. My goal is not to give you a fixed routine but to give you the tools to customize your fitness journey to fit your goals and preferences. Bodybuilding is all about progress, not just reaching a goal. It is about continuously learning and growing, turning setbacks into opportunities and successes into milestones. By learning key principles like progressive overload and choosing the right exercises, you can create a workout plan that challenges you and helps you grow in the long run.

Essential Factors in Bodybuilding Success

✔ Muscular action

During any muscular effort, there are a number of ways in which the muscle to develop force. There are four muscular contraction regimes:

✓ Isometric

During contraction, muscle length remains constant. There is no displacement during this work.

✓ Concentric

The muscle works by shortening. This regime is the most regularly used in bodybuilding exercices.

✓ Eccentric

The muscle works by stretching. The insertions move away from each other to slow down a load.

✓ Pliometric

The muscle is first stretched then shortens immediatly. The period between the eccentric and concentric phases must be as short as possible. This make it possible to use free energy accumulated during stretching.

✔ Intensity

It is the variable identifying the difficulty of the exercise. There are several ways to assess it. Generally, the percentage of maximum strength, defined by the weight corresponding to the capacity to perform a single repetition is used, i.e. 1RM. However, it is also possible to use a perceived effort scale to estimate the intensity of the session. Beside, several methods of intensification exists:

✔ Volume

It corresponds to the amount of effort performed, or to the sum of kilograms lifted during a session. It therefore follows the following calculation:

V_session = reps_{per set} × weight_{per set} × number of sets.

For the session's volume, it is necessary to sum up the exercises, then this method is referred to as "tonnage".

✔ Load

It quantifies the work performed per session and/or per set by taking into account the difficulty of the exercises. It is the product of the work intensity by the work volume. However, these two variables can be defined in different ways, so there can be quite a few possibilities to quantify the load. Only the multiplication of a volume and an intensity is necessary, which can give the following products:

Reps_{per session} × RPE_{per session}

The product of the number of repetitions of the session and the subjective intensity of the session.

Volume in kg_{per session} × % of 1RM_{per session}

The product of the tonnage during a session with the average intensity of the session according to the percentages used in the sets.

During planning, the load will be used and adjusted according to the cycles and training regimes in order to achieve the desired goals. It is important to choose the method of quantifying the load that is simplest and best suited.

✔ Workload scale

✔ Training Frequency

This depends on the athlete's level, the types of sessions, and the objectives. It can range from 2-3 training sessions per week for novices or athletes using weight training as a supplement, to 4-6 sessions per week for people highly trained in weight training.

✔ Exercise Selection

Multi-joint and single-joint exercises help increase muscle strength. However, multi-joint exercises are more effective in strength gains but require good coordination to perform correctly. Single-joint exercises are used to target specific muscles. These exercises reduce the risk of injury as they are less technical. To add further variation to the sessions, these exercises can be performed unilaterally and/or bilaterally.

Weight machines allow targeting specific muscles that are difficult to train with free weights. Moreover, they are safer and easier to use. Free weights, on the other hand, enhance inter- and intramuscular coordination. However, they require good technique to avoid any risk of injury.

It is therefore advisable to prioritize multi-joint exercises while integrating single-joint exercises. The choice between machines or free weights should, however, be made according to the athlete's level and the desired goals. If the person's capabilities allow, it is preferable to favor exercises with free weights.

✔ Exercise order

During a session, it is recommended to follow a sequence of exercises from the most compound, multi-joint, to the most analytical, single-joint. It is also advisable to alternate agonist/antagonist exercises as well as upper and lower body exercises during sessions that train the whole body.

✔ Velocity

The different training regimes largely depend on the intensity of the effort, which corresponds to the percentage of 1RM. The number of repetitions and the recovery time will thus depend on the intensity and quality of the exercise. Therefore, to better understand the training regimes, it is possible to refer to the force-velocity curve of a movement, as these correspond to specific zones of this curve. As can be observed on the force-velocity curve, the speed decreases as the force increases. In eccentric, the force produced is greater than that in isometric and concentric. The speed is said to be 'negative' because the force produced is opposed to the direction of the movement. On this curve, four training zones can be identified that allow for different adaptations. For exercise intensities between 85-100% of 1RM, the sessions aim to improve neural factors, namely intramuscular coordination. To work on volume and muscle mass, sessions should be conducted between 70-85% of 1RM. A zone of 30-70% of 1RM allows for training muscle power, as maximum power is located within these intensities. However, there are several methods to train power, which will be detailed later. Low intensities up to 30% of 1RM are used to improve speed.

✔ Time under tension

This variable corresponds to the amount of time a muscle is active during a set. It involves measuring the time it takes for the athlete to perform the concentric and eccentric phases of the movement and multiplying this by the number of repetitions in the set. This calculation gives the time under tension for a set. For example, 10 reps at 1 second concentric and 2 seconds eccentric equals to 30 seconds. For hypertrophy, it is advised to perform sets with a time under tension between 30-60 seconds. However, during this time, the intensity at which the muscle is working is not considered. Therefore, in planning, this variable can be used as a complement to volume, intensity, and load.

✔ Rest

Rest periods are a critical variable that can lead to different outcomes in bodybuilding. Strength development is optimized with longer rest intervals, typically ranging from 2 to 4 minutes. In contrast, endurance training benefits from shorter rest periods, approximately 90 seconds, as these help sustain cardiovascular intensity and improve muscle stamina. For muscle hypertrophy, an intermediate rest period of about 2 minutes is generally effective. This duration allows for sufficient recovery to perform subsequent sets with adequate intensity, thereby stimulating muscle growth through repeated tension.

✔ Summary

A Guide to Effective Workout Programs

To introduce programs of bodybuilding, a usefull tips is to know that work on large muscle groups is usually interesting with a number of sets quite lower than twenty per week. In the other hand, it is generally adviced to target about twelve sets on small muscle group per week. To achieve this performance, many strategies enables to divide your workout program for a week. According to the available time, experience and some preferences, here are some programs to apply:

✔ Full body

These workouts typically consist of compound exercises targeting multiple muscles simultaneously, such as squats, deadlifts, and bench presses. They are well-suited for beginners or those with limited time, as they provide efficient total-body stimulation in each session.

✔ Half body

Half body programs divide the body into two separate workout sessions, each focusing on either the upper or lower body. This allows for greater volume and specificity in targeting muscle groups, making it suitable for intermediate to advanced lifters seeking to maximize muscle growth and strength gains. Half body programs also offer flexibility in scheduling, as they can be performed on consecutive days or with rest days in between to optimize recovery.

✔ Push Pull Legs

Push pull legs programs organize workouts based on movement patterns. Push workouts focus on exercises where you push weight away from your body, such as bench presses and shoulder presses. Pull workouts target muscles involved in pulling movements, like rows and pull-ups. Legs workouts concentrate on lower body exercises like squats and deadlifts. This structure allows for balanced training of all major muscle groups while also providing ample rest between sessions.

✔ Split

Split programs divide workouts by muscle groups or body parts. Common splits include training specific muscle groups on different days, such as chest and triceps on one day, back and biceps on another, and so forth. This approach allows for more targeted training and increased volume for each muscle group. It is popular among bodybuilders and advanced lifters looking to focus on specific areas or muscle weaknesses. However, split programs often require more time commitment and may not be suitable for beginners or those with limited training experience.

✔ Mix

Mix programs involve a combination of training approaches, often incorporating elements from both full body and split routines. These programs typically alternate between sessions that target the upper and lower body, allowing for sufficient recovery while still maintaining frequency and volume. For example, one workout might focus on upper body exercises like chest presses and rows, while the next session emphasizes lower body movements such as squats and lunges. This approach provides the benefits of both total-body stimulation and targeted muscle group training, making it suitable for a wide range of fitness goals and experience levels.

Exercise Catalog for Your Fitness Journey

✔ Legs

✓ Complete exercise

• Squat, back
• Squat, front
• Hack squat
• Leg press, vertical
• Leg press, horizontal
• Lunges
• Bulgarian lunges
• Deadlift
• Kettlebell swing

✓ Focus quadriceps

• Leg extension
• Sissy squat

✓ Focus hamstring

• Leg curl, lying down
• Leg curl, seated
• Leg curl, standing
• Stiff legged deadlift

✓ Focus adductors

• Sumo squat
• Convergent leg
• Leg curl, lateral

✓ Focus abductors

• Divergent leg
• Leg raise, lateral

✓ Focus glutes

• Hip thrust
• Leg extension, reverse
• Step up
• Donkey kick
• Fire hydrant

✓ Focus calves

• Calves extension, standing
• Calves extension, seated

✔ Back

✔ Pectoral

✓ Focus average beam

• Bench press
• Push-up
• Pull-over, tight lying down

✓ Focus upper beam

• Incline press

✓ Focus central beam

• Unilateral central press machine
• Upper fly
• Lower fly
• Cable crossover
• Peck deck
• Squeeze press

✓ Focus lower beam

• Decline press
• Dips, leaning

✔ Neck

• Neck extension, homolateral
• Neck extension, controlateral
• Neck extension, posterior

✔ Biceps

• Pull-up, tight neutral convex
• Pull-up, tight supination convex
• Curl, straight supination
• Curl, straight hammer
• Curl, incline supination
• Curl, rotation
• Curl, spider supination
• Curl, preacher supination
• Curl, preacher hammer
• Curl, wide barbell
• Curl, tight barbell
• Curl, strict vertical supination
• Curl, neutral pulley
• Drag curl
• Concentration curl

✔ Triceps

• Dips, straight
• Dips, between benches
• Bench press, tight
• French press, incline pronation
• French press, lying down pronation
• French press, incline neutral
• French press, lying down neutral
• Push-down, supination
• Push-down, pronation
• Push-down, rope
• Kickback arm
• Unilateral extension

✔ Forearm

• Curl, pronation
• Curl, preacher pronation
• Wrists curl
• Wrists extension
• Spring clamps

✔ Shoulder

✓ Complete exercises

• Military press, standing
• Military press, seated
• Arnold press
• Pike push-up

✓ Focus anterior beam

• Front raise, landmine
• Front raise, pronation
• Front raise, hammer
• Front raise, supination
• Military press, front
• Military press, unilateral front

✓ Focus lateral beam

• Lateral raise
• Lateral raise, leaning
• Wide upright row
• Outstretched arms side-back raise

✓ Focus posterior beam

• Face pull
• Reverse fly
• Reverse butterfly
• Wide reverse pullover
• Wide pronation convex row
• Wide pronation convex pull-down
• Breaststroke superman plank

✓ Focus rotator cuff

• L-fly
• Cuban raise

✔ Abdomen

✓ Focus abs

• Pelvis raise, hanging
• Pelvis raise, lying down
• Abdominal wheel
• Crunch, decline
• Crunch, pulley
• Crunch V-Sit
• Crunch Sit-up
• Dragon flag

✓ Focus transverse

• Plank, front
• Mountain climber
• Vaacum
• Hollow hold

✓ Focus obliques

• Russian twist
• Side rotation
• Crunch, side
• Crunch, homolateral twist
• Crunch, controlateral twist
• Plank, side
• Side bend

✓ Focus lumbar

• Goodmorning
• Back plank raise
• Hip thrust plank
• Superman plank raise
• Plank, back

My main program as example

Day 1: Back & Triceps

Day 2: Legs & Abdomen

Day 3: Rest

Day 4: Chest & Biceps

Day 5: Shoulders & Abdomen

Day 6: Rest

References