Intermediate Strength Training Programs

If you've been strength training for a while now, but your tried of the same old routines, give these intermediate strength training programs a try. Designed to shake things up a little bit, allowing you to achieve bigger gains.

 

Split Training

Most beginners training start off by training their whole body in each exercise session. By dividing your body into individual muscle groups, you can train more intensely and grow bigger, faster. For example, you would split your chest and shoulders into a single workout session by themselves. This would allow you to focus on this one area – push heavier weights and perform more sets – placing more exertion on them.

 

Cycle Training

This training principle divides your training year into periods of intense dedication to achieving specific goals such as gaining strength, building muscle mass or increasing definition by getting cut. Separating your year into three or four units and changing your focus for each period will help you to add variety, spur progress and help you attain your goals.

 

Superset Training

This is where things start to get serious. Superset training is when you perform two sets of two opposing muscle group exercises back to back. For example, you can superset biceps curls and triceps pressdowns or superset your quads against your hamstrings. Think of this as push-pull training. Not only does this training method pump up specific body areas, it also aids in muscle recovery, which allows you to work harder. As one muscle is being targeted and worked, the opposing muscle in being rested.

 

Compound Sets Training

Compound set is similar to superset training, but with an added twist. Remove the rest period between exercises. It’s a double whammy for your muscles.

 

Pyramid Training

This training method is best for building size and strength. The idea is to utilize a range of light to heavy weights in each exercise. You start off light, but with higher reps and increase the weight and lower the number of reps as you progress. To change things up, you can also reverse the process. Start off heavy with low reps and decrease the weight and increase the reps as you work towards muscle exhaustion.

 

Muscle Priority Training

Hit your weakest body part first and hardest in your workout. This puts more intensity on your weak areas because your energy level is higher and your motivation is undiluted at the beginning of your workouts.