As bodybuilders solidify their adherence to the foundations of bodybuilding, something starts to occur. They start to succeed. They grow like they’ve never grown. Their strength reaches recent level, and their bodies reach recent sizes. Consistency delivers results. And as results begin to build up the body is suddenly capable of handle recent workloads, and must, so as to proceed to grow.
There are two ways a body could be challenged so as to stimulate recent growth- Training heavier and training longer. Training heavier is at all times the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights change into an increasing number of dangerous, and the body’s joints and tendons change into an increasing number of prone to injury. The choice to heavier weights is to coach longer – as much as two hours per body part.
By definition, that is over training. If you may have any element of your bodybuilding regimen unchecked, you’ll fail. Nutrition, rest, and supplementation should be covered 100% or you’re wasting your time. But when you are capable of keep all aspects completely in check – and increase them when warranted – you is likely to be ready for 120 minute body part training.
For this instance, we’ll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You’ll keep this workout, but add recent movements to complement the goal areas. Your recent workout would seem like this:
-3 Sets Flat Bench Press (Warm-Up & Overall Chest)
-4 Sets Incline Bench Press (Upper Chest)
-4 Sets Incline Dumbbell Flies (Upper Chest)
-4 Sets Flat Dumbbell Press (Middle Chest)
-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)
-3 Sets Decline Bench Press (Lower And Middle Chest)
At this point, you’d take your ‘recharge’ break. If you happen to’re done, go home. But when you may have it in you to finish the 120-minute workout, eat a bit of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to fifteen reps per set)
-3 Sets Weighted Chest Dips
-4 Sets Dumbbell Pullovers
-4 Sets Cable Crossovers
-5 To 10 Minutes Of Stretching
This workout will not be for the faint of heart. You can be sore the subsequent day. Initially, you could need a break day following this routine for the central nervous system (CNS) to get better. Each week, it is best to find a way so as to add yet one more day like this to your training regimen until you are doing 4 to five days of 120-minute routines.
Have your post workout nutrition ready ahead of time (whey shake with dextrose) and devour quarter-hour after training with cold water. Hit the showers. Drive home and tackles a really protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is simply advisable for advanced athletes who’ve all dietary, sleep, and supplementation bases covered. See if it’s best for you!
