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Advanced Workout

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Advanced Bodybuilding Workout Routine

Advanced training is the ultimate step up in bodybuilding. At this point you are approaching being contest-ready. You may not ever enter a contest, but in the advanced stage you look like you could. Muscle is way up, and fat is way down. Your body composition is hard core, hard muscle and minimal fat.

Incidentally you don’t advance into the advance stage by time alone. Some guys are stuck forever in the intermediate or even beginning stages of development. It is all about how well you advance, not how much time you have put in. And most of all it is about growing and shrinking – growing the muscles, shrinking the midsection. As those points converge you eventually get to the advanced stage.

What does an advanced stage bodybuilding workout look like? Here is how a back routine might look for an advanced stage bodybuilder.

Back workout 1 - Width target
Wide Grip Chin ups – 5-6 sets of as many reps as possible
Pulldowns – 5-6 sets of 10 repetitions
Flexing between each set

Back Workout 2 – Depth
Deadlift - 3-4 sets of 5-7 reps
Bent Rowing - 3-4 sets of 8 reps
T-Bar Rowing – 2 sets of 10 reps
Cable rowing – 3 sets of 10 reps

Both workouts would be performed in one week. The more advanced you get, the more specialized you can make the workout. And this type of workout, hitting both the width and depth areas in the same week, was employed by Ronnie Coleman, about as advanced a bodybuilder as you can get.

The same intense focus occurs on each muscle group when advance training is underway. Here is how a triceps workout might look:

Dips – 1 warm up set; weighted dips 3 x 10
Triceps (close grip) bench press 3 x 8
Cable rope extension – 3 x 10
Kickbacks – 3 sets of 10 reps
Triceps pump moves

The key to advanced training is to get as intense a pump in as short a time as possible. Often the advanced trainer really gets down to business fast. And since the advanced lifter has such a strong mind/muscle connection, they can get a pump really fast. Listening to how the body is responding is part of advanced training, as is being able to intelligently channel your intensity to get maximum results in a shorter time period.

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