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Beginner VS Intermediate Lifters: How They Should Tr...

OmarIsuf Follow
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  • 2 weeks ago
  • 19,153 views
  • 1,471 likes
  • 161 comments
MAJOR DIFFERENCES (In My Opinion)

Beginners
1. Focus on big heavy compound movements (squat/deadlift/bench/chin ups)
2. Eat in a surplus (hit 1g per lb of bodyweight protein)
3. Full body training a solid idea
4. Progressing in strength is important
5. Emphasis on learning proper technique

Intermediate
1. Focus on progress overload with optimal exercise selection (incline bench vs bench press)
2. Volume is a key driver over time for hypertrophy
3. Learn to track macros and find carbohydrate tolerance
4. Break up training phases between bulking & cutting
5. Begin to learn variations and what your body responds to

Advanced
1. Individualized periodized programming
2. Either macro tracking or intuitive eating
3. Highly specific training to reach goals (powerlifting/weightlifting/bodybuilding)
4. Focus on lagging areas
5. Training based largely around what you have found your body respond positively to

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