TLDR: At the intermediate stage, focus on systematic ways to progress for continued growth

All the sample routines I have seen Brian Whitacre's, Jeff Alberts, Alberto Nunez for. I would recommend a full body program done three times per. Nunez #16 Greatest Bodybuilding Advice for Beginners and Intermediate Lifters. Intermediate Bodybuilding Workouts. Natural Bodybuilding is an art, a science, and a craft to which we have dedicated the last 10 years. We are proud to coach, teach, and celebrate natural athletes to help them fulfil their true potential in.

After the short bursts of beginner gains, an intermediate lifter needs to learn to be systematic in training for continued progress. A traditional 3 set of 10 of bench press, increasing 5lbs every week will simply not cut it as increases in strength is no longer weekly. There has to be a better way for progress to occur than simply trying to add weight.

In this course, Alberto Nunez lays out a systematic, science based approach for progression to happen. Different progression schemes are listed for compound lifts and isolation exercises.

For compound lifts, one possible progression is a monthly increase in weight. Within a block of 3 weeks, progressively decrease the reps (like from 3×12, to 3×10, to 3×8) done while increasing the weight (e.g 20kg, 22.5kg, 25kg) used in the exercise per week. After that, take a 1-week deload and then begin again from 3×12 but with a heavier weight. The example is as follows:

For isolation exercises, the way to progress is by trying to increase reps done weekly. For example, if bicep curl was done with 15kg for 3 sets of 8, try doing more reps per set next week. The likely event is that a lifter would do 9,9,8 for the next session. Keep driving this rep progression until a designated rep is reached (like 12 reps for the first set). After which a heavier weight can be used.

On top of that, if the lifter plateaus again, an extra day and extra sets are added for the movement at is plateauing. This allows more volume accumulation for the lifter at the specific movements instead of simply swapping exercises.

Pros:

• Systematic and long-term progression
• High frequency and periodized volume
• Customizable spreadsheet for programs and intensive course

Cons:

• Expensive af
• A minimum of 4 days per week, and will take too long if compressed into 3 days

Edit: For the comment below saying that he goes up in rep range first before increasing weight. I was referring to his compound progression as shown here.

I believe he was commenting on the isolation progression schemes below that, which was exactly what I already said, increasing the reps until a person hits a target rep range, then increasing weight.

Alberto Nunez Bodybuilding Program

Bodybuilding: Beyond the Basics

I don’t know a single serious lifter who doesn’t want to build more muscle. It doesn’t matter if you consider yourself a bodybuilder or not. Most people get into lifting to look better. Sure we might also pick up other lifting pursuits (such as getting stronger) but at our core, we still want to look good. To look better you need to add more muscle to your frame. Muscle gives proportion and shape to the way your body looks.

There is NO way around it. If you want to look more aesthetic, you need to add more muscle. Armed with this goal in mind of building our best physique, we go into the gym. Several times per week, every week, for years. We sweat, we push ourselves and through this continous process, we begin to look better. Somewhere along the way however, the gains start to slow down. Our physique looks similar year after year. We push ourselves at the gym yet start to make almost no changes to our body.

So where do we go wrong? Have we reached our limit?

Nope.

The short answer is lack of good information available to us. The old recommendations found in bodybuilding magazines don’t apply to natural lifters. What works for the really jacked guy at your gym (who might be taking something you aren’t) probably won’t work for you. Doing 3 sets of 10 on the bench press, week after week won’t cut it past your newbie phase. So most of us make decent progress, hit that wall of not knowing where to go next and either stagnant or give up.

But it doesn’t have to be that way.

What if there was a way to sort through all the bullshit? Put the science back into bodybuilding. Take a methodical, evidence based approach, with a health dose of practical experience and create a rock solid program? Something that would be easy to use, customizable and take your training to the next level?

Well guess what skippy, that’s exactly what we have for you today. GitHub - mkalten/TUIO11_Mouse: TUIO 1.1 mouse driver.

We’ve joined forces with a man highly respected in the lifting community, Alberto Nunez, to create the most comprehensive bodybuilding program out there. Forget those tired old bodybuilding magazine routines. Let’s talk about rep ranges, exercise variation, progression schemes, extensive exercise tutorials and more. Let’s put the science (and results) back into bodybuilding. Let’s explain everything thoroughly and clearly so you know EXACTLY what you need to do to get more results.

Our goal is to help you get to your goal. Orcad pspice for mac. To build a more aesthetic, porportioned and muscular physique.

Our bodybuilding program is like no other out there. It is designed to work with everyone. You don’t need amazing genetics; just the discipline to put in the work. Whether you are a strength athlete or just someone that wants to look better, building a respectable physique is a goal all of us share. If you are tired or not seeing the results you deserve, get our Bodybuilding Program. You won’t be disappointed.

From Alberto,

I have set out to create a toolbox for the intermediate trainee. Over the long term, my hopes are that this guide doesn’t solely amount to progress in the weight room. Instead, I believe that these principals can be of good use to you long after the program has run its course. The goal of this program is to not be “a program”. Instead, it will be a set of principals that you can conveniently extract from in order to create something that is optimal… because it’s sustainable. A program that is both optimal and sustainable is not an oxymoron. In fact, when you plan (eh, program) your training, we learn to accept the notion that we are not living in a vacuum. We must plan around an athlete’s psyche, genetics, and environment in order to avoid “falling off” while doing as little backtracking as possible. In my 18 years of training, I have yet to have a month that was “perfect” in any way, shape, or form. I have yet to have a year that was not progressive in some manner, either. In the end, it all adds up. If you are reading this and you’ve had issues with “falling off”… I am sure that you can relate. Do you ever think to yourself, “Man, if only I had been a bit more patient and stuck with it?”

Don’t worry; I got you…I got you!

What Is Included:

Alberto Nunez Workout

• Beyond the Basics Bodybuilding Program with Progression

• Macro Calculator

• Bodybuilding Complete Guide written by Alberto Nuñez

• Completely Redone Video Library for Bodybuilding Movements All Done By Alberto Himself

Alberto Nunez Intermediate Bodybuilding Program For Women