In the 12th week of the program, performing three sets of three on all exercises will provide a barometer with which you can measure your improvement. Then, in the 13th week, you’ll test your three-rep max (3RM) on five major strength lifts. If you performed the 3RM test before you began the program (see “Testing Your 3RM”), you should be looking at roughly a 25% improvement on all five lifts.
Fat, including the much-maligned saturated fat, is necessary for building a rock-solid physique. It revs up testosterone production, provides necessary calories, and helps your joints endure the heavy lifting needed to spur muscle gains. Aim for at least 0.5g of fat per pound of body weight (90g for a 180-pound man), or 30% of your total daily calories. Divide that into equal thirds from saturated fats found in beef, coconut products, and dairy; monounsaturated fats from almonds, avocado, olive oil, and peanut butter; and fat-burning polyunsaturated fats found in fatty fish, flaxseeds, hemp seeds, and walnuts. Avoid the trans-fatty acids found in fried foods.

20. Avoid obsessing about trendy and new bodybuilding workouts. Most of them have a huge level of nonsense. Notice how almost 98% of these guides tell you nothing about adding weight? Guess what: weight addition is the key ingredient to any progress in bodybuilding. Maybe the books you’re reading won’t tell you about it because doing so will stop you to buy more of their books?

Stress causes trouble for all of us. But for those interested in transforming, high levels of stress can really put a damper on your progress. It can have behavioral implications, such as increasing your risk of overeating and skipping workouts, but it's also just bad for your body on a number of levels. Utilize constructive stress management techniques like journaling, meditating, talking to a friend, or going out for a long drive around the city. Learn what works for you and then put it to use.

General nutrition: Experts advise sticking with healthy, nutrient-rich foods as part of a weight-gaining diet (rather than loading up on caloric, but not nutritious, foods such as candy, chips, and soda). They may also suggest eating five or six smaller meals a day rather than three larger ones. All of this is similar to the advice for the bulking phase of the bodybuilding diet.
If you’re constantly depriving yourself of the foods you enjoy most, there’s a much greater chance that you’ll simply become discouraged and quit. Figure out what you need in terms of overall daily calories and macronutrients (the level of detail that you apply here is dependent on your individual goals and situation), and then allocate a small percentage of that to allow for the foods you crave most. 

Whatever approach you take, try to do even the littlest bit more than you did last workout. It won’t be possible every day, but over time, these small increases will add up. And don’t become discouraged if gains come slower as you get older; around age 30, you’re paddling against a slow tide of gradual muscle loss that makes gaining strength and muscle tougher than when you were younger.
Pick your favorite form of cardio -- spinning, outdoor biking, running, hill sprints, swimming -- and hit it hard. Literally. Brian Lebo of the Athletic Performance Training Center in Ohio advises HIIT, high-intensity interval training, as your way to burn fat in a time-efficient manner. Lebo advises a 3-to-1 rest-to-work ratio. In practical terms, this means you can for example go hard as you can on a hill sprint for 30 seconds, walk or jog back down the slope for 90 seconds, and repeat four times for an intense 10-minute training session.
The mechanism on which this product works is that, it increases the blood flow to the muscles at the time of the workout. This increased blood flow, increases the supply of oxygen and nutrients to the muscles and hence contributes to their development. This product helps in increasing the strength of the body by making it more athletic. By helping in building leaner muscles, this product gives the body extraordinary pump. Besides its benefit of increasing the size of the muscles, this product is also known to have positive effects on the sexual activities of men by giving them bigger and harder erections.
Rather than hide the glaring weakness, he famously cut off the lower half of his pants and wore shorts to constantly remind himself of his weakness and redouble his efforts to bring them up. He trained calves more frequently, early in his workouts when he was fresh, and sometimes between sets for larger body parts, a strategy that helped him claim the world's biggest bodybuilding title.
And while it’s true that there’s a lot of good information out there, nothing comes even close to having real-life individual attention from a professional. They can ensure you’re using proper form during your bodybuilding exercises, help you stick to a program to meet your unique goals, and give you advice that applies specifically to your body and yours alone.
I recommend a cyclical approach to bulking and cutting to optimize anabolic hormones and minimize unwanted fat accumulation. This could be 16 weeks of above-maintenance intake for lean mass gains, followed by 16 weeks below-maintenance intake for fat loss. Of course, feel free to experiment with what works best for you. When done correctly, this approach will yield considerable lean mass gains while you stay pretty darn lean.

People who exercise have different requirements because the more you exercise, the more you have to eat to sustain that level of activity. This also applies to casual exercisers, but it may not apply to you if fat loss is one of the reasons you took up weight training. In this case, you need to create an energy deficit; which means that the energy (or calories) you consume in food is less than the energy you expend in exercise and daily living. Your weight training, in this case, is to assist with fat loss while attempting to maintain muscle.
This no-holds-barred quest for growth is based on the principle of four: performing four exercises and adding four extra reps to each exercise after the first. Because each lift changes the area of the muscle that receives the most stimuli, the ever-increasing reps shift the demands of the muscle from strength to hypertrophy to endurance to a skin-stretching crescendo that flushes the muscle and celebrates the pump.
Calorie load the right way. Nutrition is one of the biggest and most important facets of bodybuilding. You can lift seven days a week, train hard, and do all the cardio in the world, but if your nutrition is poor, you will not see rapid and mass gains in muscle size and strength. Learn to eat the right amount of the right kind of calories to gain muscle the way you want.
The low volume bodybuilders would increase the intensity of their workouts by using heavier resistance and pushing a set past the normal limit of failure. Training techniques such as forced reps, rest pause, drop sets and forced negatives would push the muscles to failure and beyond. Because of the extreme high intensity, bodybuilders using these techniques would typically perform half as many sets as the high volume trainers. 

If you've been competing for five-plus years, there is a quiet confidence that comes from knowing what you bring to the table. If it's your first time, don’t allow yourself to get rattled. Nerves cause cortisol to shoot up, which causes water retention and all kinds of other unwanted issues. If you’re well prepared and you have done all the hard work, it's time to enjoy the fruit of your labor.

Research confirms that training one limb at a time forces the recruitment of more muscle fibers and produces more force, since a limb working alone requires more effort to move a weight from point A to point B than when it’s working in concert with another limb. Consider the barbell curl: A lifter who can curl a 100-pound barbell for 10 reps can likely perform dumbbell curls with 55 or 60 pounds in each hand because of the resultant increase in muscle fiber recruitment. In addition, unilateral training tends to maximize the number of growth-prone fast-twitch fibers that are called into play.


Below are nine weight training exercises that are the most beneficial for runners according to Holder and Fitzgerald. To build your own workout, you can focus on one area (upper body, lower body, or core) and create a circuit of three moves. Or you can choose one to three moves from each area (upper body, lower body, core) for a total-body routine. Each move is demonstrated by Christi Marraccini, Head GO Coach at NEO U in New York City.
In your zeal to bring up a stubborn muscle group, you might be tempted to employ the "throw everything at 'em but the kitchen sink" approach, but Arnold warned that this strategy might be counterproductive. "There will be times when a body part lags behind because you are overtraining it, hitting it so hard, so often, and so intensely that it never has a chance to rest, recuperate, and grow," he wrote.
Monitor your actions and results. You need to have a record of everything you do and every food you take. With today’s smartphones, you can easily find an app for that. You can also take full body pictures of yourself so that you can track your progress. By jotting down your activities in a journal, you can make accurate tweaks that can bring you better results. This is important especially if your progress has stalled.
Before hitting the sack, snack on a combination of slow-digesting casein protein and healthy fat. Casein coagulates in the gut, ensuring a steady supply of amino acids to slow catabolism as you sleep. About 30 minutes before bedtime, have 20–40g of casein protein powder or one cup of unsweetened low-fat cottage cheese (a stellar casein source) mixed with two tablespoons of flaxseed oil or one to two ounces of nuts or seeds.
Including a small amount of higher sugar and/or higher fat food here and there (I usually try to refrain from using the term “cheat meals” as it wrongly implies that you’re doing something outside the rules) is not going to negatively affect your muscle building or fat burning progress, and it will make your overall eating plan much more enjoyable while still delivering the same results.
The wall sit, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the quadriceps. Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90 degrees).[citation needed]
There are so many different supplement companies out there with so many different products. Magazines advertise countless products and are endorsed by numerous massive bodybuilders. Maybe the supplements work, maybe they don't. Let's just focus on the essentials that are proven time and time again by people like you and me and spare your wallet in the meantime.

This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno in the late 1960s and early 1970s, and continuing through the 1980s with Lee Haney, the 1990s with Dorian Yates, Ronnie Coleman, and Markus Rühl, and up to the present day. Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for their leg muscles. At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that "you have to do anything you can to get the advantage in competition".[citation needed] He would later say that he does not regret using anything.[8]

Arnold included basic multijoint movements in his routine that hit the pecs from a variety of angles. "I knew the routine had to be basic and very heavy," he wrote. Basic, for Arnold, meant sticking to flat, incline, and decline benches while occasionally training like a powerlifter rather than trying a multitude of machines or using trendy techniques. Arnold saved pumping sets for the end of his workout.


Many non-competitive bodybuilders choose not to adopt this conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season".[citation needed] Clean bulking takes longer and is a more refined approach to achieving the body fat and muscle mass percentage a person is looking for. A common tactic for keeping fat low and muscle mass high would be to have higher calorie and lower calorie days to maintain a balance between gain and loss. Many clean bulk diets start off with a moderate amount of carbs, moderate amount of protein, and a decently low amount of fats. "Gaining lean muscle means going for leaner cuts of meat, like flank steaks and fillets, chicken, and, of course, fish," says White[who?]. "Enjoy your meat with some starch: rice, beans, quinoa, whole-grain couscous, or sweet potato, for example".[20] To maintain a clean bulk it is important to reach calorie goals every day. Macronutrient goals will be different for each person, but, it is ideal to get as close as possible.
Exercises in which you pull the weight perpendicularly into your body—often called rows—were a big part of Arnold's back workout. He favored all kinds of variations—seated cables rows, T-bar rows, bent-over barbell rows—but each one was done with high volume and progressively heavier weights. Arnold followed a pyramid scheme in which he increased the weight on successive sets for fewer reps. Only the heaviest sets were taken to muscle failure.
Overload Management. The basis of strength and conditioning is progressive overload. It takes some skill to judge the point at which overload—increasingly heavier weight—is building capacity yet not making you too sore, ill or fatigued to continue. That’s why it’s very important to start slowly and build. When in doubt, take a rest, miss a session but don’t alter the program detail, the reps, and sets, if you can help it. The squat and deadlift can be very taxing, so be careful not to lift too heavy for a start.
Pros: This technique not only allows you to do more work in a shorter period of time but it also creates an incredible pump (especially when you pair antagonistic exercises), and it helps burn fat by elevating the heart rate to the fat burning zone (which also improves your cardiovascular conditioning). Finally, you can use this technique all the time.
Multijoint movements like presses and upright rows are the best mass builders for shoulders, since they engage the greatest degree of deltoid musculature. Arnold would go heavy with these movements, especially early in his workouts when his energy levels were highest. He commonly did presses both behind and in front of his head for complete development.

For the triceps exercise, I recommend skull crushers. I recommend doing these with an EZ curl bar (same reason, it’s much more comfortable on the wrists/elbows than a straight bar) or with dumbbells (palms facing each other). These can be done on a flat or decline bench. Either is just fine. And again, if preferred, any similar triceps isolation exercise would be perfectly suitable in its place.
The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13. 

Familiarize yourself with important muscle groups and basic anatomy. Bodybuilders are part athletes and part artists. Like a sculptor uses clay or marble, a bodybuilder uses sweat and determination to train the muscles and sculpt the body into a particular physique. Planning what you want to get out of bodybuilding, how you want to shape your body, is a big part of the process. Get the following textbooks to do your research on the body:
You can train long, or you can train intensely, but you can’t do both. For every set completed, more, and more of the body’s limited reserve of biochemical resources are used up in an attempt to merely recover from, or compensate for the exhaustive effects of the workout, leaving that much less left over for over-compensation in the form of more muscle mass. Long, drawn out training sessions decrease growth hormone, and testosterone levels, while increasing cortisol levels. This hormonal shift creates a very catabolic environment in the body that will result in muscle loss and a reduced basal metabolic rate. If it’s taking you several hours to get through a workout then you’re wasting your time. I suggest never allowing any lifting session to exceed 45 minutes in duration.
Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.
Get enough rest. While some people exert too little effort and easily lose patience, others also try too hard and over-train. You need to rest in between workouts. The muscles you stress during a workout should get about 72 hours of rest so that they can have the opportunity to recover and grow. You also need to get enough sleep very night. That means getting 7 hours of sleep minimum.

Consult a nutritionist. Everyone has a different metabolism and will require slightly different supplementary nutrition for building muscle. It's a good idea to meet at least once with a nutritionist or other health counselor to build a diet plan specifically tailored to your body and what you want to do with it. It's impossible to give a single, generalized diet plan that will work for everyone, so you'll need one specific to your needs.
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Old-School Bodybuilders were a completely different breed from the monstrous figures which take to Mr Olympia stage today. They built physiques that were chiseled from raw athleticism, cardiovascular fitness and pure functional strength. Old school bodybuilding placed just as much emphasis on health, vitality and well being as it did on muscle size
This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno in the late 1960s and early 1970s, and continuing through the 1980s with Lee Haney, the 1990s with Dorian Yates, Ronnie Coleman, and Markus Rühl, and up to the present day. Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for their leg muscles. At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that "you have to do anything you can to get the advantage in competition".[citation needed] He would later say that he does not regret using anything.[8]
After 12 weeks in the Beginning Bodybuilding Schedule, it is time to graduate to an Intermediate Routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment will be required for those working out at home.
The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions before attempting them yourself.

Using these will make your exercises harder, more stimulating, muscle fiber-wise, and more interesting. For example: Do three 12-rep sets of squats. Do the first 4 reps using a pause at the bottom, then do the next 4 reps using a five-second negative. Finish the set up with 4 "normal" reps. Or do three 10-rep sets of chin-up. Do the first 5 reps with a 3-second pause at the top and a 3-second eccentric. Do the second 5 reps explosively.

Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches -- to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.


KL again from SEA but Americans as you can get dude as I said in my last comment I don’t know it’s changed for the good ! Your.Blog is like off the charts is this good due to me being 61 following you for so long Communication is how a business is profitable ideas a mind to take the extra rep or the the extra assholes that piss you off when your walking out! And you know there is always one dick! Back at you with the social media bull shit that was spot on ! God speed ! As always
My advice is to get them removed from a dermatologist if any of them stand out that much they look like a nuisance. Now, small moles will always get darker as the level of melanin in your skin increases, this is definitely more prevalent with guys who use melatonin 2, that shit actually gave me new moles when I tried it and I swore it off for good. I would just develop a good base tan and then tan once/wk to maintain it. That is what I do MOST of the year, once you get the base just do a maintenance deal once/wk. Once/wk in a tanning bed isn;t giving anyone skin cancer that wasn’t going to get it anyways, you feel me?
Now, I understand that going from two to three meals a day to six can be quite a shock. However, I do not expect you to change everything all at once. As a matter of fact, this is the reason why 99% of dieters out there fail. My goal is to have you succeed just as I did when I had weight problems. Therefore, if you rather ease into this program slowly by making small changes to your current diet on a bi-weekly basis, then please visit my article on Easing Into A Bodybuilding Diet
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:

Each New Year brings about a chance for a fresh start… But how was the past year for you? Did it turn out to be as productive as you hoped it would be? If you’re like most people you may have fell short of reaching your goals in one or more areas… What often happens for a lot of people is they maybe successful and do really well in one area of their life, but than fall shoulder in another area.
Traumatic-sounding, but true: muscle damage — or more specifically, the micro-trauma to muscle and connective tissue that’s a natural consequence of resistance training — touches off a regenerative process that can stimulate the production of new muscle cells. Research shows that eccentric movements (e.g., the lowering phase of a bicep curl), which require a muscle to lengthen under tension, produce greater micro-trauma than concentric movements (e.g., the lifting phase of a bicep curl), which require it to contract.
In step 3, cut back your energy intake by the 15 percent you added previously. Because you're now not the lean guy you once were, you may have to eventually eat slightly more to maintain that extra muscle, but that comes later. Bodybuilders do this to prepare themselves for competition: They put on muscle and some fat by eating, then they strip off the fat, leaving the muscle to show through. It’s called "cutting."
Two to three days a week, you need to hit the weight room for a date with your barbells. Monday, Wednesday and Friday are ideal. You can focus on the powerlifts -- the deadlift, squat and bench -- to build muscle and in the process, burn fat. Expect to warm up by lifting light weights and to spend about an hour per session. Women: Don't forget to train hard, after your first month or so of getting acclimated. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle, advises fitness author Stuart McRobert, writing in "Iron Man" magazine.
Training intensity (average weight lifted per day, week, etc.) and relative intensity (percent of your one-rep max) are more critical to making gains in strength and power, especially among experienced trainers.[8-10] Using heavier weights and not consistently training to failure provides adequate stimulus, especially with regard to strength development.[8]

Getting comfortable with a steady running routine is definitely something to be proud of, but when you're on that cardio grind day-in and day-out, you might be ready to change things up and take on a new challenge. Time to throw some strength training into the mix. It can be a little intimidating at first if you don't know where the hell to start, but understanding the basics can help you feel confident in your refreshed fitness routine.
Stretching after each lifting session is extremely important in preventing injury. Flexibility allows your body to become much more able to handle the odd assortment of stresses that are placed upon it each day. I'm sure that the more hardcore of us bodybuilding fans heard that Branch Warren recently slipped and fell, landing on his outstretched hand and tearing his triceps in the process.

Shorter rest periods have their place — especially if your goal is muscular endurance and fat loss. But longer rest allows you to perform more reps on subsequent sets, and this greater volume, over time, may lead to greater muscle gains in the long run. One convenient way to do this without tacking additional time onto your bodybuilding routine: Perform supersets, which are back-to-back sets of two different exercises that target non-competing muscle groups (e.g., the squat and biceps curl, or the bench press and bent over row).
Water is crucial to our system. Our cells need water to function, our metabolism is dependent on water consumption. We must consume at least 8 glasses of water a day in order to facilitate optimum metabolism. You can also incorporate liquid diet in your meals with delicious and healthy slush recipes. With metabolism, protein synthesis is also triggered, and it leads to muscle tissue development. Our muscles also need water to remain healthy and nourished and function effectively. Regular water consumption promotes quicker and stronger muscle regrowth, and it is essential if we are to build our muscle mass and strength.
Multijoint movements like presses and upright rows are the best mass builders for shoulders, since they engage the greatest degree of deltoid musculature. Arnold would go heavy with these movements, especially early in his workouts when his energy levels were highest. He commonly did presses both behind and in front of his head for complete development.
Start standing with feet shoulder-width apart and dumbbells in hand. Hinge at the hips so that back is nearly parallel to floor and micro-bend knees. Let the dumbbells hang straight down, palms facing each other. Keeping back flat and torso still, engage back muscles to lift arms straight out to sides until they’re in line with shoulders. Your upper body will form a “T.” Return to starting position then repeat for 3 sets of 12 reps.
Intensive weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair of these micro-traumas that results in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.[22]
Stress causes trouble for all of us. But for those interested in transforming, high levels of stress can really put a damper on your progress. It can have behavioral implications, such as increasing your risk of overeating and skipping workouts, but it's also just bad for your body on a number of levels. Utilize constructive stress management techniques like journaling, meditating, talking to a friend, or going out for a long drive around the city. Learn what works for you and then put it to use.
The exercise order should be maintained as above, busy gyms notwithstanding. This order has been designed with large muscle group, compound exercises first, the smaller muscle isolation exercises following and with alternating ‘push’ and ‘pull’ to achieve a session that alternates muscle groups and modes of action as much as possible to enable maximum rest and recovery of the various muscle groups. Some compromises were required. Don’t get too hung-up if you can’t achieve this sequence. It’s not always possible to access equipment when you want it in gyms. In the scheme of things, it’s not fatal.
Action: Start by leaning back slightly—this is the top position of the movement. Next, break your knees slowly and lower your body as far as you can without falling backward. If you feel like you’ve gone too far, you can use your supporting hand to pull yourself back up. Once you reach the bottom of the movement, push yourself back up to the top without “locking out” and repeat.
For beginners, your own body weight might be enough to get you started. However, it can be hard to challenge your body without any additional resistance, so to progress, you'll need some equipment. If you decide to strength train at home, you'll want to invest in some basics, such as resistance bands, weights, and an exercise ball. Try to have a range of weights: a light set (3 to 5 pounds for women, 5 to 8 pounds for men), a medium set (5 to 10 pounds for women, 10 to 15 pounds for men), and a heavy set (10 to 20 pounds for women, 15 to 30 pounds for men).
It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout. Read more about what to eat to gain muscle in this article.
You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

One of the basic tenets of weight lifting: you must either add weight, add sets, increase intensity or decrease rest time to encourage continued progress. At this stage, adding weight makes the most sense and will be recommended throughout the first 6 months or so. But by the very nature of acquiring experience, you'll also be adding sets. Decreasing rest time and the use of intensity techniques is used as you reach strength plateaus, when you are more advanced.


This program is designed to manipulate repetitions for each exercise. You’ll do three sets per exercise, decreasing the weight while increasing the reps on each successive set. For the first set, do six to eight reps, then go to eight to 12 reps for the second set, and finish with 12 to 15 reps on the final set. This reverse-pyramid progression allows you to nail the strength, muscle-growth and capillarization components of each movement, ensuring complete development in an elegant time-saving workout. Remember that the first set of each exercise is always the heaviest, so make sure to warm up thoroughly before moving on to your first working set. When performing dips, do as many reps as you can per set. Rest for only 45 seconds after each set.
Terry follows the old-school bodybuilding mentality of isolating each muscle group (back, shoulders, chest, legs and arms) on a five-day cycle. If he’s trying to grow a certain muscle group, he’ll introduce a second workout on the sixth day. Each of Terry’s workouts lasts between 60 and 90 minutes – “any longer and you're either not pushing yourself hard enough or you're talking too much” – and he makes the most of each session by targeting different parts of each muscle.

Sometimes these do-it-yourself bodybuilding diets can lead to unhealthy habits, as in this case study about over-consuming protein and this one about over-supplementing. Consuming too much of certain macronutrients (such as protein) or micronutrients (such as zinc) can lead to health risks, sometimes long-lasting ones. And eating an unbalanced diet can affect sports performance, which does not help you reach your goals. Talk to your physician or a qualified nutritionist about any supplements you plan to take.
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