Get in the Best Shape of your Life

2009-05-06T11:34:00.001-07:00

Kick off your journey to a new you with the first phase of our progressive program to dramatically transform your physique in a very short period - three months, to be exact. We not only provide a highly effective training program and diet regime but also a training log to record your workouts to help maximize your motivation. Follow our three-month training and diet plans to a T to get in the best shape of your life.

Welcome to Month 1 of Bodybuilding Training. What follows is the guide for your first four weeks of lifting and cardio. The beauty of the training regime is that it's both simple and demanding, which is all you really need if you have the dedication to follow the program religiously. You'll push yourself more in terms of volume, intensity and cardio duration as the days, weeks and months pass. Without a doubt, the Bodybuilding program falls right in line with your goal: to take your physique to heights never before reached. That's quite a challenge. Are you up to it?

Rock-Hard Specifics

Before you jump into the first month of lifting, here's a quick overview of the program.

Training Split:

You'll lift four days a week, training each bodypart once (with the exception of calves and abs, which you'll train twice a week) and pairing muscle groups as follows: Day 1, chest and triceps; Day 2, legs, abs and calves; Day 3, shoulders, abs and calves; and Day 4, back and biceps. Which days of the week you want to train is entirely up to you.

Monday, Tuesday, Thursday and Friday always work well, but if you???d prefer to work out, say, Tuesday Wednesday, Friday and Saturday, or even Sunday to Wednesday, go right ahead.

Exercise Selection

The exercises included in this Bodybuilding Training are basic, tried-and-tested moves performed with straight sets. The intention isn't to try to reinvent the wheel but rather to emphasize compound exercises that train the most muscle to promote maximum hypertrophy and calorie-burning to lose bodyfat.

Sets, Reps and Weights

Bodybuilding is a high-volume program, meaning you'll do a high number of sets for each bodypart (up to 30-plus total sets in a given workout). It also combines both heavy (low-rep) and light (high-rep) sets throughout the three months, which will help build muscle and burn fat during workouts as well as at rest. For example, many exercises call for 5-6 sets, and your reps will range from 6-12 in Month 1, 5-15 in Month 2 and 4-20 in Month 3.

The amount of weight you select for each set is critical. Since your goal is to transform your physique in just three short months, you'll want to really push yourself, lifting to failure on each set. Thus, on a set of six reps, don't pick a weight with which you can do 8-10 reps; rather, choose a weight that makes a seventh rep physically impossible to achieve. As you get stronger, increase the weight you use to maximize the effectiveness of the program - for example, one week you might fail at 10 reps with 100 pounds, but maybe the next week you fail at no pounds.

Rest Periods

During this first month, you'll rest 1-2 minutes between each set. This rest period is ideal for sufficient recovery that will allow you to train at a high intensity in each workout. As your body becomes more conditioned to the fierce work-outs, your rest periods will shorten. In Month 2, you'll rest no more than one minute between sets, and in Month 3, that time shrinks to 30-45 seconds.

Cardio

The training portion of the program won't be limited only to lifting. This first month, you'll do cardio 3-4 days a week on your choice of cardio equipment (treadmill, stair-stepper, bike, etc.) at 60 65% your max heart rate.

Up Next...

As Bodybuilding is a progressive program, we'll up the stakes next month, and then the month after, with more exercises, more sets and, all in all, more intense training sessions. But don't worry about that just yet. Take the program one day - one workout - at a time, following the regime we've drawn up set by set, rep by rep. All it takes is focus, discipline and, most important, desire. If you possess these traits, you'll no doubt be up to the challenge.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

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