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Intermediate Training (part 2 of 2)

© Matt Danielson

Last week we went into detail about why we need to split the body into several days as we become increasingly better at utilizing our muscles. Simply put: You blow off all your energy in the first 30 minutes, and whatever muscle groups are left only get a couple of brief, exhausted sets before hitting the showers. Besides, you'll also need to let your muscles rest longer.

So, without further chit-chat, let's see what a typical Intermediate workout could look like.
In this case, we're going for a 3-split of the body - Monday, Wednesday, Friday. That gives plenty of time for rest and social life during the weekends, and with the three workouts being relatively brief (timewise), it's a schedule that should fit most people.

Day 1: Chest, Triceps, Shoulders
2 sets - Inclined Dumbbell Presses
2 sets - Pec-Deck Machine
2 sets - Dips or Pushdowns
2 sets - Skullcrushers
2 sets - Front Military Presses
2 sets - Dumbbell Lateral Raises
2 sets - Bent Over Dumbbell Laterals

Day 2: Back, Biceps/Forearms
2 sets - Front Latpulls
2 sets - Deadlifts
2 sets - Dumbbell Rows
2 sets - Dumbbell Shrugs
2 sets - Dumbbell Bicep Curls
2 sets - Dumbbell or Rope Hammer Curls
2 sets - Forearm Curls w. Barbell

Day 3: Legs, Abs
2 sets - Squats or Leg Presses
2 sets - Leg Extensions
2 sets - Seated Leg Curls
2 sets - Lying Leg Curls
2 sets - Standing Calf Press
2 sets - Donkey Calf Raises
2 sets - Cable Crunches

Troubleshooting
Problem:
Small muscles, like calves, shoulders, and forearms lag behind.
Solution:
Switch the program around - it's not written in stone! Try training your lagging muscle groups first, even adding an exercise to target the problem directly.

Problem:
I feel unstable when I do squats.
Solution:
Have a Personal Trainer check your leg stance, knee/hip angles, and overall posture. If he or she sees nothing wrong, say hello to your new friends Hacklift and Leg Press.

Problem:
My hamstrings hurt when I do Deadlifts, and I'm afraid I might pull something one day.
Solution:
You probably have shortened hamstrings, which is not unusual, unfortunately. Make sure to stretch your hamstrings thoroughly for a couple of weeks, preferably every day if possible. Odds are good that you'll loosen up enough to do Deadlifts without problems relatively quickly.
NOTE: Never stretch a muscle without proper warmup!

Problem:
My lower back hurts when I do lying leg curls.
Solution:
You probably raise your butt as you contract your hamstrings, putting pressure on your spine. First off, don't even THINK of using a leg curl machine with a straight pad! It has to be an angle of about 15-20 degrees where your hips tie into your pelvis.

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