Intermediate (6 months to 1 year weightlifting experience)

If you’ve been weightlifting for 6 months to 1 year, you’ve likely already seen some great results. You’ve probably built some muscle, increased your strength, and improved your overall fitness. But if you want to continue to make progress, you need to make sure you’re following the best routines for your experience level.

The best routines for someone with 6 months to 1 year of weightlifting experience should focus on building strength and muscle mass. This means focusing on compound exercises like squats, deadlifts, bench presses, and overhead presses. These exercises are great for building overall strength and muscle mass, and they’ll help you make the most of your time in the gym.

In addition to compound exercises, you should also include some isolation exercises in your routine. Isolation exercises are great for targeting specific muscle groups and helping you build more muscle. Examples of isolation exercises include bicep curls, tricep extensions, and lateral raises.

When it comes to sets and reps, you should focus on higher reps and lower weights. This will help you build muscle and strength without putting too much strain on your joints and muscles. Aim for 3-4 sets of 8-12 reps for each exercise.

You should also make sure to include some rest days in your routine. Rest days are important for allowing your muscles to recover and rebuild. Aim for at least one rest day per week, and make sure to get plenty of sleep each night.

Finally, make sure to track your progress. This will help you stay motivated and ensure that you’re making progress. You can track your progress by taking notes on your workouts, tracking your weights and reps, and taking pictures of your progress.

By following these tips, you’ll be able to create a routine that’s perfect for someone with 6 months to 1 year of weightlifting experience. You’ll be able to build strength and muscle mass, while also avoiding injury and burnout. So get to the gym and start lifting!

You can also checkout our routines that are custom fit for you:

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