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Advanced Bodybuilding Workouts

If you are at a stage where advanced bodybuilding workouts are now the only way you can continue to exercise, congratulations! You have reached a level of bodybuilding that many people will never see. You would have been bodybuilding for many years by now and even tried and tested many bodybuilding workouts.  Welcome to the big leagues.
What Are Advanced Bodybuilding Workouts?
These bodybuilding workouts consist of more sets and either more or less reps depending on the exercise.The intensity and volume is much greater than the intermediate stage and it is common to perform some exercises to failure. These bodybuilding workouts are only for advanced level bodybuilders as other people can seriously injure themselves. At the time, it was not known that the old school bodybuilding workouts were actually causing over-training. Even though they put on huge size and working out was their life, it is not recommended to take on similar training routines to these.

Who Are They For?
They are for people who have been bodybuilding for generally at least 4 years. This is because their muscles are so used to being used and confused that they now require an immense volume in order to maintain and grow.

About Advanced Bodybuilders
Advanced bodybuilders will commonly train with a partner or spotter. This is because they are very strong after years of lifting and need assistance before, during, and after their sets. They also have near-perfect technique. After all those years lifting they hold and lift the weights with perfection. They have a good attitude of lifting manageable weights with correct from to bring the best results.

 There comes a point in an advanced bodybuilders life that they plateau and cannot gain anymore muscle. This is a stage where they maintain their physique and focus on muscle symmetry. You may see them lifting weights that look quite light for them. This is because they are focusing on sculpting their muscles now rather than adding mass. Cardio also plays a massive role in advanced bodybuilding workouts. Because of the huge amount of food required to fuel their physiques, advanced bodybuilders are more prone to putting on fat. They will often perform cardio 4 to 6 times a week to combat this.

Their bodybuilding diet is also crazy. Consisting  of massive portions of lean meats and complex carbs 6 or 7 times a day. They will often eat the exact same thing at the same time every single day. After bodybuilding for this many years, some still don’t get used to the same meals all the time and mix it up a bit every now and then. Other bodybuilders, like 4-time Mr. Olympia winner Jay Cutler says he has no anticipation for any of his meals. He does not get excited about what he is about to eat and consumes the same meals every day for their nutritional value. He didn’t become a champion the easy way.
What Do Advanced Bodybuilding Workouts Consist Of?
If we were to say one word. Volume. This is the main factor in advanced bodybuilding workouts. They lift crazy amounts of weight and sets in a training session. This again is because they have been lifting for years and their muscles have built a tolerance to being worked.

These workouts will consist of 4 to 5 sets per exercise depending on their routine. They also commonly favor working one muscle group per day although some advanced bodybuilders train twice per day. One morning session and one night. With the twice a day training sessions, some bodybuilders can be in the gym for 4 hours pumping iron.
Advanced Bodybuilding Workouts
These are advanced bodybuilding workouts that take years of lifting to be able to perform properly. It is recommended that you do not try these until you are at this level of bodybuilding.

 5-Day Split


  • Wide-grip Pull-ups 3×10
  • Lat Pulldowns 2×10
  • Seated Row 3×10
  • One Arm Dumbbell Row 4×10
  • T-Bar Row 4×10
  • Deadlifts 3×5

Chest :
  • Barbell Bench Press 4×12,10,8,8
  • Incline Dumbbell Bench Press 4×10
  • Dumbbell Flys 4×10
  • Standing Cable Crossovers 4×10


  • Squats 4×12
  • Leg Press 4×10
  • Leg Extension 4×10
  • Hamstring Curl 4×10
  • Standing Calf Raise 4×10
  • Seated Calf Raise 4×10


  • Barbell Military Press 4×10
  • Front Plate Raise 4×10
  • Lateral Raise 4×10
  • Rear Delt Raise 4×10
  • Dumbbell Shrugs 4×10


 ☑️ Overhead Triceps Extension 4×10
 ☑️ Rope Pushdowns 4×10
 ☑️ EZ Bar Extensions 3×10
 ☑️ Dips 4×10

 ☑️ Standing Barbell Curls 4×8
 ☑️  Preacher Curls 4×10
 ☑️  Reverse Cable Curls 4×10
 ☑️  Hammer Curls 4×10
 ☑️ Barbell Wrist Curl 4×10

These are very high volume bodybuilding workouts and should only be performed by advanced stage bodybuilders. Some advanced bodybuilders will follow a 5-day split like this for a bit then keep the split but change the exercises for a couple weeks to create muscle confusion..

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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