MONTH #9 - 4 Day Split.
We are now up to the 3/4 of one year mark. Hopefully you have progressed through each month diligently and you've seen the results I promised.
Following up on the 3 day split from last month, this month we will split the workout up even further to 4 days. This is not a workout that I recommend for most natural bodybuilders, but if you have followed the year long program to this point, this is the next logical step. Due to the increased volume on arms, shoulders, chest, and abs., you will notice an increased amount of micro-trauma (soreness). This increased trauma requires a greater amount of rest between training sessions for the same bodypart. This particular split will quickly lead to over-training for the natural bodybuilder, so I do not recommend you follow it for more than 1 month. Be sure to change to the Month 10 program as soon as it is posted. Also, if you are not going to be able to sleep enough or intake adequate nutrition, this is not the program for you. Stick with Month 8 for another month.
Now that all of the warnings are out of the way, here is what you should expect from this program:
1. To this point you have noticed that I focus allot on the legs and back, as I feel these are the foundations to a solid physique. They are also the most overlooked and undertrained bodyparts for amateur bodybuilders. If you have followed the program to this point you should have a very solid foundation.
2. This month will allow you to focus more on the "show" bodyparts like chest and arms. Again, the increased volume should create more trauma, but only if you give all sets and exercises your best effort. It does no good to add the volume if you are not capable of pushing yourself through the increased number of sets.
3. You will notice I increased the training for your abdominals. This is because in months to come, we hope to uncover these bad-boys, so I hope to add some muscle with increased volume.
4. The "BIG 3" are back. That's right Squats, Deadlifts, and Bench Presses. You didn't think I'd forget these did you?
5. Sets remain at 3 per exercise. Use 2 light warmups on Squats, Deadlifts, and Bench Press before increasing to your work sets.
6. Rest intervals between sets remain at 60-90 seconds.
7. You will follow the same workout schedule as last month. Just do workout 1 on Monday, workout 2 on Tuesday, Wednesday off, workout 3 on Thursday, workout 4 on Friday, and Sat/Sun off.
8. Cardio. should be 3 times per week at 20-30 minutes per session at a moderate intensity.
9. Diet should be similar to Month 2 guidelines.
Answers To The Most Common Questions.
I have received tons of e-mails from all of the people around the world following this program. I must say the response has been impressive, and somewhat overwhelming. As some of you may have recognized, my response to e-mails is often tardy as a result of the overwhelming response. Although I try to respond to each e-mail individually, this is sometimes difficult. Thanks so much for your belief in the program, it makes what I do very worthwhile.
The primary objective of the year long program is to take a beginning bodybuilder and progress them through a year of workouts with the result being a more muscular, symmetrical, lean physique. Specific dietary, cardio., or strength training questions are outside the scope of these workouts. If you have specific questions I recommend consulting with a personal trainer in your area.
There are some common questions in the e-mails I receive, and rather than try to address them all individually, I will answer them here.
How do you perform ________ exercise?
Bodybuilding.com has alot of good information and videos instructing proper form on most of the exercises. Do a search here using the exercise name. If you can not find a particular exercise on BB.com, I recommend consulting with a personal trainer in your area.
I'm just starting out and was wondering where you recommend I begin?
Start out with month 1 of the year long program and work up through the months. Each month adds a little something, so you will be learning as well as building a better body.
I don't have access to all of the exercises/equipment you list in your workouts. What do you recommend I do?
I list preferred exercises for each month, but there are certainly alternatives. If you do not have access to machines, and the workout calls for them, just substitute a free-weight alternative. Again, a qualified personal trainer would be able to show you an alternative.
This month's workout is below!
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Good luck and train hard. Let me know if you have any questions.
Please contact me if you have any questions at OPT4FIT@OPT4FIT.com.