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Bodybuilding Workouts


A parent or guardian and a medical professional should always be consulted before directly following or listening to any presented programs on our Wikipedia. You acknowledge the risks and potential hazards involved with using these programs by deciding to follow anything on our website.





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A person is classified as a beginner if they have worked out for between 0 and 1.5 years. This is not to say that you couldn’t use a more advanced program; the 0–1.5 year period is meant to help you select the best program for you.

The period between 1.5 and 5 years is considered when classifying a person as intermediate.

A person must have been training for at least five years to be considered advanced.

Each person may require a different training approach, level of intensity, volume, and weight load. Individuals who are not suited for the program may not succeed and get the growth they actually want. When selecting a program, keep the following frequently asked questions in mind.



1) Despite my prior workouts, I haven’t noticed significant improvements. Why?
How long have you been using the program? Have you been following the guidelines for diet, nutrition, sleep, and recovery?
Start at the very beginning of a program if you have never used one before.

2) Should I go with PHUL or Push Pull Legs?
Push Pull Legs is more advantageous if you can train six days a week due to the frequency, intensity, and total quantity of stimulus experienced in a week.
PHUL is strongly advised if you can only train 4 days per week because it compartmentalizes many exercises into weekly variations of intensity, volume, and hypertrophy.

3) I only have dumbbells at home; what should I do?
The dumbbell only program can be incorporated into a calisthenics routine. By doing this, you can provide the muscles enough stimulation to grow appropriately despite the dumbbell’s static weight load.

4) I don’t have any equipment at home; where do I begin?
The most efficient method to achieve your goals, whether they are to maintain your health or merely tone up, is to combine cardiac exercise with a calisthenics program that is suitable for your needs and experience.

5) What should I do if all I want to do is lose weight?
It is advised to adhere to an adequate food plan suggested by a professional or followed at your own discretion. Following that, a full-body workout or just cardio will enable significant progress.

6) When bodybuilding, what kind of volume should I concentrate on?
When a person overloads their body in sets and reps without putting forth the same intensity, it is referred to as “junk volume.” However, bigger volume loads with higher intensities do provide some benefit to some people, however “junk volume” is something that should be avoided because it doesn’t give any meaningful benefits. The benefits may also be greater for smaller volume loads with higher intensities. It is advised to test them out for a few months, measure, monitor your results, maintain your diet, and then decide which is best for you.

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