I get a lot of e-mail from people asking me all sorts of exercise related questions such as:- How many days per week should I workout?- How many exercises should I do for each body part?- How many sets and reps should I do?- Should I lift heavy weights / low reps or light weights / high reps?- How often should I train each body part?- What should I eat?
In this bodybuilding app I will cover these questions and lay out a 12 week workout program that you can follow to make some good progress. And hopefully I will clear up some of the confusion about working out.
In the following workout routine I have placed 3 different, 4-week workout cycles back to back in order to make a 12 week workout program.
Cycle 1: Low Reps - focusing on the strength component
Cycle 2: Low-Medium Reps - some people respond better than others to this rep range, some people build incredible size doing 6-8 reps, and for others, mostly strength is built. This has a lot to do with muscle fiber composition unique to the individual, but can also have a lot to do with how the individual rep is performed.
Cycle 3: Medium-High Reps - to focus on size at the expense of strength. It is the range most often used by people doing “volume” training, and training for the pump.
This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. But if this doesn't fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off.
By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress.
You will get big, and you will get strong. But you have to do exactly as I say. Ready? Of course you’re ready! Well then, what are we waiting for…let’s get lifting.
Other features of this workout include:
12 Weeks pre-set routine3 Months charts to watch your progressPersonalize your workout changing exercisesSmooth and straight-forward workout logA Virtual Personal Trainer that will Instructs you how to perform exercises safelyWorkout NotesRest TimerMotivational MusicShare your performance with friendsCaloric Calculator3 Months Bodybuilding DietGrocery ListPrecious Informations about Nutrition and SupplementsIntuitive interface
