Intermediate training involves training each part of body less frequently. As a beginner you were recommended to train yourself more often and perfect your form and co-ordination. As an intermediate your focus should be on recruiting maximum muscle and you should be using heavier weights for the same. Your focus at this stage should shift from frequency to intensity.
As the intensity or poundages used increase, the frequency or number of times you train a body part each week should correspondingly decrease. You need to understand this simple fact, as you increase the poundage, you are increasing the stress on your muscle and your muscle will need more time to recover.
Intermediates should focus on the four day split. You should focus using progressively heavier weights. First working set should include the use of heavier weights where trainee can complete 10 reps, yet may have been able to nudge out one more rep. Each additional sets should be compromised of 10 reps done in exploding and accelerating fashion. The next step for intermediate is to take the sets to failure. The final two reps of each set should be extremely difficult to accomplish. When you take a set to failure, the muscle fibres that have the maximum potential for growth are recruited. To ensure this choose a weight heavy enough that prevents you from exceeding 12 reps yet is not so overwhelming heavy that you can not accomplish 6 reps.
Remember one thing, you cannot substitute heavy training with abundance of sets. If you think that you can perform a number of sets with lighter weights and obtain same results, you are dead wrong. You will tire out your body without achieving anything. The only correct way to train at this level is to use heavy weight and train with your full intensity.
| At Intermediate Level Your Focus Should Be Heavier Weights & INTENSITY. |  |
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