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Jamie Eason's LiveFit Trainer - Phase 1
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Jamie Eason's LiveFit Trainer -
Phase 1: Building Muscle

Watch The Video - 15:45



Daily Programs For Phase 1


Here's an introduction to the Phase 1 workouts you'll be following. Each day has a printable guide complete with that day's workout, meal plan or both:

Schedule. Track. Succeed.

Week 1


Day
5
Rest Day 5
Day
6
Rest Day 6
Day
7
Rest Day 7

Week 2


Day
10
Legs
&
Calves
Day 10
Day
12
Rest Day 12
Day
13
Rest Day 13
Day
14
Rest Day 14

Week 3


Day
15
Legs Day 15
Day
16
Back
&
Biceps
Day 16
Day
18
Legs Day 18
Day
20
Rest Day 20
Day
21
Rest Day 21

Week 4


Day
22
Legs Day 22
Day
23
Back
&
Biceps
Day 23
Day
25
Legs Day 25
Day
27
Rest Day 27
Day
28
Rest Day 28

LiveFitLiveFitLiveFit

Build Healthy Habits in Phase 1


During this first phase of my 12-week trainer, you'll make a habit of working out and eating healthy, perhaps for the first time in your life.

You're going to start with weight training, which is like the fountain of youth, an anti-gravity miracle that helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more. That means you'll burn more body fat, even while at rest.

What you won't be doing, believe it or not, is cardiovascular exercise. That's right -- NO CARDIO! Free pass. This'll ensure your body is adding the muscle you want, and not using up too many calories for immediate fuel rather than muscle building.

Jamie running
What you won't be doing, believe it or not, is cardiovascular exercise.

Speaking of fuel, you should be having a small, nutrition-packed meal every 2 to 3 hours. Eating this way will supply your body with a steady flow of nutrients, boosting your metabolism too. Your body will begin to release its stored body fat as fuel. The net result will be sustainable weight loss!

You'll learn about the best supplements to use for increased energy, accelerated fat loss, and optimal results. These are the same types of products I use myself!

The Crucial First Two Weeks


This is the muscle-endurance phase, and it's based on a traditional training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that'll give your body the "lines" you've always wanted.

During these first two weeks, I want you to do 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.

formula

The intensity level (i.e. the amount of weight you should aim to lift) should be 60% of what you think would be your maximum effort. For example, if you think most weight you can handle for one perfectly executed dumbbell curl is 30 pounds—but that you could do no more than that—choose either 17½ or 20-pound dumbbells. (The equation: 30 X .60 = 18 pounds, so round up or down to the nearest weight.)

This calculation can and should be tweaked as your actual sets unfold. Your last repetition of the 10 should be difficult but possible to complete with tight rather than sloppy form. If it's too easy, increase the weight. Too hard? Decrease it. You're probably champing at the bit to shape up, which is great, but don't go overboard by doing too much (volume, intensity, etc.) too soon. This can lead to excessive muscle soreness and possibly overtraining. Stick with the program. It works!

Jamie Curling
Stick with the program. It works!

Designate four days to complete each week's training split. Choose any day that works best within your broader schedule, as well as any time of day, although it's best to separate weight training days with non-training days. Depending on gym traffic, your training pace and other factors, each workout should take you an hour or so to complete.

Building On Your Momentum


The third week marks the start of the muscle-building phase. This will continue for the next 6 weeks and include a variety of exercises and training variables at each stage.

Though your sets will stay at 3 in this phase, your reps will fall to 10 (3 X 10). That's because I want you to go a little heavier, like 80% of your maximum effort. Bear in mind that your max may have increased after 2 weeks of training. Now, you might be able to curl a 35-pound dumbbell for one clean rep. So 80% of that would be 28 pounds. Last time I checked gyms don't carry 28s, so round up to 30 or 25, respectively.

Stick With It

Again, the true guide comes from actually doing the set. Your last repetition of the 10 should be difficult but not impossible to complete. Remember, too easy, increase the weight; too hard, decrease it.

As we progress through the program, we'll be applying techniques to increase strength and promote hypertrophy (muscle building). With heavier weight, you may now need to extend your rest period from 60 seconds to 120, or something in between. The workout for Weeks 1 and 2 required 4 days of training. During Weeks 3 and 4, the split increases to 5 days. Though some muscle combinations (back with biceps; chest with triceps) will stay the same, think about what area of your body is the weakest or troubles you the most aesthetically.

Jamie Squat
Remember, too easy, increase the weight; too hard, decrease it.

Organize this 5-day split to allow 2 days for training that lagging body part. Start with the lagging body part as your first training day and then place it on your schedule again three days later. This will allow for enough recovery time between training days.

Each of these routines should take about 1 hour to 1 ½ hours to complete, depending on your pace and the traffic at your gym.


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Comments

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sistab2

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sistab2

I'm on my 3 week of this program and I'm only now I am following this program, forgive me. Up to now I have been using dumbbells to training with and running and walking for atless 2 miles each, lot of situps etc.... I am still determine to press on and follow this program more consistance.

Feb 8, 2012 2:57pm | report
 
gerria

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gerria

Hey There,

Just curious how you did on this program.

Jul 31, 2012 5:21pm | report
AlSingh83

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AlSingh83

I cheated with my food half of the program, finished and starting it again.

Jan 19, 2013 11:30pm | report
DrBooch

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DrBooch

Im on week four and am starting to get discouraged. I've actually gained weight, although the training said that I needed to gain weight in order to gain muscle and eventually tone

Feb 21, 2013 10:01pm | report
DrBooch

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DrBooch

Im on week four and am starting to get discouraged. I've actually gained weight, although the training said that I needed to gain weight in order to gain muscle and eventually tone

Feb 21, 2013 10:01pm | report
DrBooch

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DrBooch

Im on week four and am starting to get discouraged. I've actually gained weight, although the training said that I need

Feb 21, 2013 10:01pm | report
Rbarone33

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Rbarone33

Hey guys, tomorrow I start week one and so far don't have protein powder, I don't know what to buy and have a tight budget. I'm considering purchasing on here cuz I like the sales. Way better than gnc. But, what should I get? I want to buy in bulk, but for a reasonable price! And also, I'm vegetarian and I am getting back to working out finally after 5 months of waiting for my ankle to heal. I still can't run and barely can jog. Any advice plz? This is so new to me. I've looked at losin weight most of my life, and have struggled with it and nothing has stuck. I'm really super excited to commit to this 12 week process though. I will need encouragement.
Thank you,
Rachel

Mar 11, 2013 1:41am | report
MaxWyght

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MaxWyght

Kinda late, but still:
drbooch:
Muscle tissue is between 2~3 times denser than fatty tissue.
basically, it means that if you were to fill 2 identical measuring cups, one with muscle tissue and the other with fat, to the brim, the one with the muscle tissue inside would weigh between 2 to three times more.

Mar 25, 2013 11:17am | report
rachelg0310

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rachelg0310

Keep it up! Last week I started the eating clean and had no junk, fast food, or soda; only healthy foods on the list :) I am starting the program for real today though! I am super excited, its hard but I know if I push through it all and change my habits, Ill be as fit as I want!

Rbarone33:
I looked on GNC and *******************.com and this webiste is where I bought the stack. bb.com has the best prices for everything (just about). I don't know if any other sites though. I ordered the stuff she recommends, but MRM 100% Natural Whey had some of the best reviews on other sites I looked up. My husband bought the MRM gold standard whey bc he is starting a plan too this week. Id say keep with the plan- Ive always been active but never have stuck to a healthy diet or taken supplements before and Ive never seen the results I want. As a fellow Rachel, I'll be cheering you on! :)

Apr 1, 2013 11:04am | report
pHbalance

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pHbalance

@DrBooch I know your reply is older but I've read you may "gain" weight on the scale from strength training. It is actually muscle mass (muscle tears and rebuilds) that tips the scale, making it seem as though you are gaining weight.

Another article adds this : delayed-onset muscle soreness, or DOMS. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Hope that helps, hang in there.

Apr 29, 2013 5:49pm | report
delilahhowell

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delilahhowell

Do you know where i can find the eating plan?

Sep 7, 2013 8:46pm | report
delilahhowell

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delilahhowell

Do you know where i can find the eating plan?

Sep 7, 2013 8:46pm | report
yoyo2020

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yoyo2020

i am on week three although I have began tomorrows workout today and will use the 5 days during the week as my training days. I'm def stronger than the week I began. I've also adjusted my nutrition to lower carbs and increase protein. I find that i seem to be gaining a bit. So ready to add in cardio. .

Sep 9, 2013 9:15am | report
shelleymc12002

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shelleymc12002

I am on day 18. I have been following the meal plan, added supplements, and the workout plan. I have lost about 8lbs. I am really geeked and motivated. I use to do cardio and pilates. I ate little as possible and continued to gain weight. I am sure by the end of this program I will have made a lifestyle change. And I am happy.

Oct 31, 2013 1:08pm | report
christy7981

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christy7981

I am getting ready to start week three and I have lost eight pounds as well. I love the eating plan, I never crave anything. I have followed everything that she said to do and the weight is coming off! I just miss my boxing but soon! I got a compliment today so others are starting to noitce as well.

Nov 1, 2013 10:37am | report
KrazySweetT

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KrazySweetT

I am on day three and am struggling with the food plan simply because I work four 10 hour graveyard shifts. Does anyone have any advice on eating? In trying to get up earlier in the afternoon to ensure I can make all of my meals but then I'm super tired for my workout. In super motivated though and I don't want to give up just because my schedule is weird.

Nov 19, 2013 5:41pm | report
JHurm

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JHurm

I fee like i have gained weight instead of just tone, stil continuing just wanted to stay the same weight and tone. i need to fit into my wedding dress

Mar 25, 2014 12:56pm | report
JHurm

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JHurm

I fee like i have gained weight instead of just tone, stil continuing just wanted to stay the same weight and tone. i need to fit into my wedding dress

Mar 25, 2014 12:56pm | report
JHurm

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JHurm

I fee like i have gained weight instead of just tone, stil continuing just wanted to stay the same weight and tone. i need to fit into my wedding dress

Mar 25, 2014 12:56pm | report
JHurm

Rep Power: 0

  • rep this user
JHurm

I fee like i have gained weight instead of just tone, stil continuing just wanted to stay the same weight and tone. i need to fit into my wedding dress

Mar 25, 2014 12:56pm | report
JHurm

Rep Power: 0

  • rep this user
JHurm

I fee like i have gained weight instead of just tone, stil continuing just wanted to stay the same weight and tone. i need to fit into my wedding dress

Mar 25, 2014 12:57pm | report
JHurm

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  • rep this user
JHurm

I fee like i have gained weight instead of just tone, stil continuing just wanted to stay the same weight and tone. i need to fit into my wedding dress

Mar 25, 2014 12:57pm | report
JHurm

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JHurm

I fee like i have gained weight instead of just tone, stil continuing just wanted to stay the same weight and tone. i need to fit into my wedding dress

Mar 25, 2014 12:57pm | report
eatclean2011

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eatclean2011

@JHurm, make sure you are following the meal plan portions exactly as Jamie directs you. Are you weighing your portions? Nutrition determines most of your results so give it your all. Kelsey Byers

Jul 25, 2014 10:00pm | report
stoads27

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stoads27

just starting this program and am looking forward to seeing the results.

Feb 9, 2012 12:29am | report
 
Showing 1 - 25 of 5078 Comments


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