Part 1: Introduction
Part 2: Setting Goals
Part 3: Bodybuilding Training Program
Part 4: Workout Charts
Part 5: Bodybuilding Diet
Part 6: Bodybuilding Supplements
Part 7: Rest And Recovery
Part 8: Putting It All Together
Part 9: What To Do After Week 12
This section shows you how to follow and fill up the workout charts. After these examples, you will find the journal sheets that provide your specific workout routines. Keep in mind that the weights shown in the examples below are for example purposes only. These are not the weights that you will be using as the amount of weight to use should be selected based on what you can do for the prescribed repetition range of each exercise.
Please make sure that you select a weight that you can control and allows you to perform the exercises with the best form possible. Remember that this is not power lifting; in our case, weights are just a means to an end.
Example #1: Exercises Performed Using Single Sets
The example below shows you how to read and fill out the table of an exercise performed in a single set fashion (without the use of supersets). Notice that the recommended exercise is the Incline Bench Press, which works out the chest. The exercise is to be performed for 3 sets using a weight that the trainee can lift for 10-12 reps.
For some people this may be over 200 lbs of weight, while for others it may be under 20-lbs. The amount of weight used is irrelevant. What is important is that you perform the repetitions with impeccable form and that the weight selected allows you to perform no more than 12 and no less than 10 repetitions as per the example below.
In the chart below, the hypothetical bodybuilder or fitness enthusiast performed the first working set with 225-lbs for 15 reps. Since the recommended amount of reps is 10-12, the weight was increased to 250-lbs on the second set. Using this weight, 12 reps were performed after a 90-second rest. The third set was performed with the same weight since the last set fell under the recommended repetition range and failure is reached at 11.
|Incline Bench Press||1||255 lbs||15||90 Sec|
|2||250 lbs||12||90 Sec|
|3||250 lbs||11||90 Sec|
Example #2: Exercises Performed Using Supersets
The example below shows you how to read and fill out the table of an exercise performed using supersets (two exercises performed with no rest in between). Notice that the recommended exercises are the Leg Press and the Calf Press.
Be sure to perform the repetitions with impeccable form and that the weight selected allows you to perform no more than 12 and no less than 10 repetitions for the first exercise and for as many repetitions as possible for the second one using the same weight.
In the chart below, the hypothetical bodybuilder or fitness enthusiast performed the first working set of Leg Press with 225-lbs for 15 reps and the first set of calf presses for 30 reps. Since the recommended amount of reps for the first exercise is 10-12, the hypothetical bodybuilder decided to increase the weight to 250-lbs on the second set and performed 12 reps for the leg press and 25 for the calf press. The third set is performed with the same weight and failure is reached at 11 on the first exercise and at 24 on the second one. All supersets were performed with a 90 second rest in between them.
|Leg Press Superset With Calf Press||1||255 lbs||15 | 30||90 Sec|
|2||250 lbs||12 | 25||90 Sec|
|3||250 lbs||11 | 24||90 Sec|
* Perform 10-12 repetitions for the first exercise and with no rest perform as many reps as possible for the second exercise. Write down the amount of repetitions performed for the first exercise in the first box and the amount performed for the second exercise in the second box. Rest and go back to the first exercise again to start over.
Example #3: Exercises Performed Using Modified Supersets
In a modified superset the first exercise is performed, in this case the exercise being the Incline Dumbbell Press, and then after a 90 second rest you perform the second exercise, which is the T-Bar Rows. Every 90 seconds the exercise is alternated back and forth until all sets are done.
In the chart below, the first set for both Incline Dumbbell Press and T-Bar Rows should be performed with a weight that allows for around 10 reps. For the second set, the weight should be increased in both exercises and 8 reps should be performed. The third set will require another increase in weight and 6 reps to be performed. The fourth set is performed with the same weight as the third for 6 reps. The last set is to be performed with a heavier weight for 4 reps.
The charts below show how a hypothetical bodybuilder or fitness enthusiast may fill out the forms with their individual weights. Notice that at times a person may perform a bit more or a bit less reps than what is prescribed. The key is to be as close as possible.
|Incline Dumbbell Press||1||75 lbs||10 | 11||90 Sec|
|2||80 lbs||8 | 8||90 Sec|
|3||85 lbs||6 | 6||90 Sec|
|4||90 lbs||6 | 5||90 Sec|
|5||95 lbs||4 | 4||90 Sec|
|T-Bar Rows||1||90 lbs||10 | 11||90 Sec|
|2||100 lbs||8 | 8||90 Sec|
|3||110 lbs||6 | 6||90 Sec|
|4||120 lbs||6 | 6||90 Sec|
|5||130 lbs||4 | 4||90 Sec|
Example #4: Exercises Performed Using Modified Tri-Sets
In a modified tri-set the first exercise is performed, in this case the exercise being the Wide Grip Upright Rows, and then after a 90 second rest you perform the second exercise, which in our example is the Military Press. After resting 90 seconds, the third exercise is executed, which in the example below is the Rear Delt Rows. After performing this last exercise, the trainee rests 90 seconds and goes back to the first one, repeating the process until all sets are done.
Once again, in this example the chart tells us that we need to increase the weights for every set. So the first set of each exercise is performed for 10 repetitions, the second for 8 and the third for 6.
The charts below show how a hypothetical bodybuilder or fitness enthusiast may fill out his/her forms with their individual weights. Notice that at times a person may perform a bit more or a bit less reps than what is prescribed. The key is to be as close as possible.
|Wide Grip Upright Rows||1||75 lbs||10 | 10||90 Sec|
|2||85 lbs||8 | 7||90 Sec|
|3||95 lbs||6 | 5||90 Sec|
|Military Press||1||80 lbs||10 | 10||90 Sec|
|2||90 lbs||8 | 8||90 Sec|
|3||100 lbs||6 | 6||90 Sec|
|Rear Delt Rows||1||50 lbs||10 | 10||90 Sec|
|2||55 lbs||8 | 8||90 Sec|
|3||60 lbs||6 | 6||90 Sec|
Printable Workout Logs
These printable logs are to be used for this 12 week transformation. Print each one out and keep them organized. Take them with you to the gym to track your progress and exceed your lifting stats from the prvious week.
Active Recovery Week
Weight Training FAQ
What Is The Best Time To Do Your Weight Training Workout?
I recommend you work out in the morning as soon as you wake up. Drink 16 ounces of cold water before you start the workout and an additional 30 to 60 ounces during the activity. This is essential to prevent dehydration.
In the morning your body doesn't have any carbohydrates to burn. In the absence of carbohydrates, your body goes straight to the fat stores (triglycerides) in order to get the energy necessary to do the work so as a result, you may burn up to 300% more body fat this way. Another good reason to work out in the morning is the fact that at this time growth hormone levels are at their highest levels (remember that growth hormone is one of the hormones responsible for muscle growth and the one that influences fat loss the most).
Working out in the morning will allow you to expedite the fat loss process for dramatic results. However, we do understand that certain obstacles such as work constraints and other situations might not permit everybody to weight train in the morning. In this case, do your cardio first thing in the morning and weight training workout two to three hours after any meal (so for instance, if your last meal was at 3:00pm, then your exercise session should be anywhere from 5:00-6:00pm).
Won't I Lose Muscle If I Workout On An Empty Stomach?
Unless you are a naturally skinny hardgainer, or someone who suffers from blood sugar problems, working out on an empty stomach has always proven to be an effective way to lose fat and gain muscle for me and my clients without any loss of muscle mass. Taking l-Glutamine, BCAAs, Creatine, and NO Boosters prior to the workout further protects muscle tissue, though simply staying properly hydrated with adequate amounts of water will do the trick since good hydration is highly anti-catabolic.
If this is the first time ever that you have trained in the morning energy levels may be a bit off initially. But after the first week of applying yourself, your body starts adapting to it and you will find that your strength/energy levels will start going up again.
If Doing Cardio And Weights On The Same Day, Should Cardio Be Done Before Weights Or After Weights?
In a perfect world where there are no time constraints, the ideal way of doing things would be to do cardio first thing in the morning on an empty stomach and weights around 12 noon when you've had a few meals and your strength/alertness should be at its peak. However, very few of us can adhere to that schedule.
So the best thing is to perform the weights first thing in the morning with the cardiovascular exercise right after. If morning weight training cannot be done, then perform the cardio in the morning and weights after work. If cardio cannot be performed in the morning either, do the weights/cardio session anytime in the afternoon. Also, if most of the time you know you can only do weights and cardio in the afternoon but say a couple of days of the week you can split it, by all means take advantage of those few days and do cardio in the morning and weights in the afternoon.
What Sort Of Clothing Should I Wear To Workout?
When you go to the gym, you should be wearing comfortable clothes that allow your body to move freely without constraints. Therefore, rigid clothes like jeans and the like are definitely out of the question. You also need to choose clothes based on the climate you live in and environmental conditions.
You should wear extra layers of clothing if your environment is cold helping to keep your body temperature on the warm side and prevent possible injuries. Also wear nice comfortable cross training shoes along with a thick absorbent pair of socks. Never train in your bare feet or with sandals; you could seriously injure your feet if you ever dropped a plate on them.
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How Fast Should I Lift The Weights?
Slow lifting is good for beginners that have never lifted a weight before. It helps them to learn and master the movement and prevents them from using bad exercise form. As one learns to control the weight and to maximally contract the muscle being trained one can start training with more speed on the positive (lifting) portion of the movement since provided that no momentum (jerking and bouncing of the weights) is involved, a slightly faster lifting style will generate more force (since force = mass x acceleration), which in turn will force the body to use more muscle fibers thus maximizing stimulation. The negative portion (when the weight is being lowered to its initial position) should always be slower than the positive; around twice as slow.
However, keep in mind that bodybuilding is about contracting the muscles in every repetition and feeling the movement; not just simply lifting a weight from A to B. So make sure that your lifting speed does not affect the quality of the contraction under any circumstance. When in doubt, go a bit slower. I also always like to pause at the top of the movement and really squeeze the muscle before going back to the initial position.