Intermediate & Advanced

Intermediate & Advanced Full Body Weight Training Routines

man weight lifting

Intermediate and advanced weight training routines are designed for individuals that have been regularly weight training for at least 12 months and are familiar with all of the major muscle groups.

Individuals at the intermediate and advanced weight training levels should be familiar with the various exercises for each of the major muscle groups and understand how to perform them correctly. In addition, it is also important to understand if the exercise is intended to increase lean muscle density,
develop definition, or possibly both.

Intermediate and advanced weight trainers will have already developed their structural frame and have increased not only their physical strength, but, their lean muscle tissue density as well. Individuals at this level should understand the intended range of motion of each muscle group and how they interact with one another. Also, each individual should be familiar with the primary muscle group required to perform an exercise and the secondary muscle group(s) that support the primary muscle group.

In terms of weight training at this level, individuals should be familiar with the various techniques and concepts associated with weight training. For instance, individuals should have knowledge of concepts such as pyramiding, super sets, giant sets, push/pull routines, and so on.

In addition, weight trainers that regularly perform their exercise routines at this level should be knowledgeable on the nutritional requirements needed to support their weight training efforts, the amount of rest and recovery each muscle group needs between repeat workout sessions, and the difference between “good pain” and “bad pain”. In regards to “good pain” vs. “bad pain”, individuals at this level must understand how to “listen to their body” and know when to allow a specific muscle group or joint the required time to repair and heal itself. This concept is imperative to understand if an individual is going to be successful over the long run with their weight training efforts.

Below are several tips that are intended to improve your probability of successfully obtaining your personal weight training goals and to reduce your probability of injury:

  1. 1Download the appropriate weight training routine.
  2. 2Follow and perform the exact weight training routine per the daily schedule.
  3. 3Remember to properly warm-up, stretch, and cool down before and after each workout.
  4. 4Record and keep track of your results as you progress through the routine.
  5. 5Complete each weight training routine in it’s entirety and for the defined timeframe.
  6. 6After completing the weight training routine for approximately 6 weeks choose one of the other weight training routines under the same level of difficulty and perform that routine for a minimum of 6 weeks.
  7. 7After completing several of the weight training routines under the same level of difficulty, consider advancing to the next level of difficulty. In general, each individual should perform a new weight training routine every 6 to 8 weeks and progress to the next level of difficulty every 6 to 12 months.
  8. 8Keep checking back, as new and different routines will be added to the site in the future.

Intermediate & Advanced Weight Training Routine #1

A full body intermediate to advanced weight training routine intended for experienced weight lifters. The routine is designed to be performed 3, 4 or 6 days per week. Individuals that perform weight training programs at this level should have at least one year of experience as a consistent strength trainer. The full body intermediate to advanced weight training programs are designed to increase muscle mass, strength, and muscular definition.

Intermediate & Advanced Weight Training Routine #2

An intermediate to advanced full body weight training routine that is designed to be performed on a 3, 4, or 6 day training cycle. This full body weight training program is intended for individuals that have been regularly lifting weight for at least one year and are familiar with the various exercises and how to perform them correctly. This program is designed to increase muscle density, strength and definition.

Intermediate & Advanced Weight Training Routine #3

A full body weight training program designed for intermediate to advanced strength trainers. This weight training program targets all major muscle groups and is intended to be performed on a 3, 4 or 6 day per week basis. As with virtually all intermediate and advanced weight training programs, the intent of the weight training program is to increase muscle mass, strength, and muscular definition. Individuals performing a weight training program at this level should have at least one year of consistent weight training experience.

Intermediate & Advanced Weight Training Routine #4

An intermediate & advanced full body weight training program that is designed to be performed on a 3, 4 or 6 day per week basis. The weight training program targets all major muscle groups and is intended to increase lean muscle density, strength and muscular definition. Individuals choosing to perform any of the intermediate to advanced weight training program should have at least one year of consistent strength training and be familiar with a large number of exercises and how to perform them correctly.

All Intermediate & Advanced Weight Training Routines

Want to compare all of the intermediate to advanced weight training programs to one another? This function allows you the ability to download all intermediate & advanced full body weight training programs and workout schedules at one time. The intent is to allow you to easily view all of the intermediate and advanced full body workout routines and compare them to one another to determine which program best addresses your specific fitness goals.

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