Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better.
Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight. In either case, there is an increase in both size and strength of the muscles (compared to what happens if that same individual does not lift weights at all), however, the emphasis is different.
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.
Most trainers typically do 3-4 sets of an exercise, but with chins Arnold commonly used a technique in which he aimed for a total number of reps—say, 50—rather than target a particular number of sets: "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. You have 18 reps now. If you make 5 on the third set, you have 23 reps. You continue to add them until you've reached 50, even though it may take you 20 sets to do it. That's how I built up my chinning power, and I was very successful with it."
Various formulae exist for calculating what this starting weight should be, but I find it just as easy to trial different weights until you get to that limit. If you’re new to free weights, this helps familiarization as well. Try an obvious light weight, for you, to warm up and then upgrade to something heavier for the workout set. By the third set, you should have settled on the 12RM weight. If not, just move on and upgrade the weight next session.
Place your hands on the floor slightly wider than shoulder width apart and extend your legs behind you. Brace your core and lower your body until your chest is just above the floor. Take two seconds to lower down and two seconds to press back up. Remember to keep your back flat throughout the movement, your elbows close to the sides of your torso, and to fully extend your elbows at the top of the pushup.
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A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful legs exercises — especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.
A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful exercises—especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.
Setup: Stand between the cable stacks of a crossover apparatus with the front of your body just behind the plane connecting them (so your body doesn’t get in the way of the cables crossing each other). Cross your arms, each one grabbing the opposite stirrup handle attached to its floor-pulley cable (your hands should face the respective stack). Stand erect, chest high and head aligned with your body (not crooked forward or backward). Hold your shoulders low—don’t shrug.
Here is a very good bodybuilding workout routine tip you can use to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting between training sessions in an optimal manner. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.