There are many variables that have a profound impact on the success of your bodybuilding program.
Diet, rest, and training are the big three factors.
If you mess up on any one of those, your success will be impaired, slowed, and limited.
Of course you can really drill down deep and dissect each one of those aspects into a hundred other variables.
Today I am sitting down with the "Big Guy" once again, to talk about how to structure a workout program in order to achieve maximum muscle building.
DPM: Okay, we got from earlier interviews that you advocate 6 workouts over the course of a 2 week period.
That is 3 workouts per week, with the body split up over 2 workout days (let's say 'A' day and 'B' day).
Workout days during week 1 go A-B-A, then during week 2 go B-A-B.
That way each body part gets worked out directly 3x over a two week cycle.
Just to further illustrate, during week 1, Monday would be an 'A' workout, Wednesday a 'B' workout, and Friday an 'A' workout again.
Then during week 2 it would go B-A-B for the 3 workout days.
BG: Yes, that is correct.
Let me emphasize something about these workout days.
All 6 workouts are completely different.
The same exercise is not repeated once during the 2 week training cycle.
When you start week 3 of your training, then you start repeating the workouts.
This is why it is absolutely imperative that you keep a workout journal or log sheet.
You must know what you did 2 weeks ago for that exercise, because now you must better it on the current workout.
Your goal is to add weight, reps, or both, to the first 'work set' of that exercise.
The first 'work set' is your marker set.
That is where you will be trying to better yourself compared to last time.
DPM: What if you cannot beat the previous workouts record for a particular exercise? BG: If you fail to beat a previous workout marker set, you must eliminate that exercise for that body part, and replace it with a new exercise for that body part for that workout.
DPM: That makes sense.
So if I bench press 200#'s for 10 reps last workout 2 weeks ago, and today I could only get 9 reps, or 10 reps again, then I must switch to another exercise the next training session for that workout (that would be 2 weeks later)? BG: Exactly.
Let me add this tip.
To make 'tracking' of your workouts easier.
I label them this way.
A-1, B-1, A-2, B-2, A-3, B-3.
So if bench press is your chest exercise on your A-1 workout, which is on a Monday, then, 2 weeks later, the next time you would do another A-1 workout, you would be doing a different chest exercise.
That is if you have failed to exceed an exercise's previous record by either increasing the weight used or increasing the reps at the same weight.
Remember our 'marker' set is the first working set after the warm ups are done.
Another way of marking your workouts would be to label them A,B,C,D,E,F and A-1 would be an A workout during week 1.
Into your third week fo training, a D-3 would be a D workout during your third week.
No matter how you do it, just remember the key is 6 different workouts, spread out over a 2 week period.
DPM: Okay.
I am glad you were able to explain all of that.
This is very important information to understand.
Tracking progress on paper so that a trainee can see exactly what he has done and what he now needs to do is monumentally important to success.
I urge my readers to re-read this as many times as needed to understand and appreciate how important keeping a workout log or journal is, and how to do it properly.
Maybe next time we can get in to some actual workout examples.
BG: For sure Dave, looking forward to helping your readers! Now, read below and write down the discount code.
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