Welcome to the world of intermediate bodybuilding. You’ve spent a year or three in the gym, and you finally have a handle on nutrition. You know what you should be eating, and you stick to a pretty good bodybuilding lifestyle all around. You’ve reached the point where you’re past trying to get ‘big arms’ and you have advanced to the point of a new goal – complete and balanced bodybuilding development.   Unless you have been blessed with superior genetics, you probably have noted your shoulders are one area which certainly could use a little bit of special attention. You train them weekly of course, but since they’re just not shining like some of your standout body parts do, you are aware of the fact you need to do more. Here are a few tips for better ...

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As bodybuilders become more experienced and successful in the gym, they begin taking their training and training and nutrition much more seriously. As a result, they try new things which may actually prove to be more counterproductive than helpful. Let’s look at five mistakes commonly made by intermediate bodybuilders. HIT trap There are always times when your muscles and joints are going to need a break from the daily pounding of high volume training. High Intensity Training (HIT) involves the use of 1 to 3 sets – per body part. It had its proponents such as Mentzer in the 70s and 80s, but the training protocol is essentially dead today. Despite this, many intermediate trainers stumble upon an old HIT training manual in their library and give it a shot. They usually lose muscle mass fairly ...

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In the early days of bodybuilding, hamstrings were almost ignored by bodybuilders. They did their leg curls and had secondary effects from squats and deadlifts. But for the most part, hamstrings weren’t very high on the priority list for bodybuilders. Athletes ignored them, as did judges. They were simply the back of the leg, nothing more. Today’s judging standards, just like today’s physiques, have evolved. Today you see the genetic freaks as well as hardworking average bodybuilders, with bulging hamstrings, etched with detail. The muscle group used to be a bonus. Now, it is absolutely essential to have fairly developed hamstrings in order to place well at regional or national shows. The hamstrings, or leg biceps, are the muscle group that connects the glutes to the kneecap. They conduct the function of bringing the ...

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Beginning bodybuilders often train in a haphazard fashion in the gym. They walk into the gym, hop on the nearest free machine or bench, and then bounce around the gym, hitting random body parts on random machines, with no rhyme or reason. Intermediate bodybuilders are a bit wiser. They find a routine and stick with it. They know to start with the same two or three essential compound movements each time, then to move on to isolation movements. They know what exercises they will do, but they do vary the rep/set scheme to ensure some variety. Once you’ve been training for 3-4 years, you begin to get a feel for what works and what doesn’t. More advanced bodybuilders often utilize a technique known as ‘instinctive training’. They enter the gym knowing what body part they will be training. ...

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