Beginning Bodybuilding by Little John R

Author:Little, John R. [Little, John R.]
Language: eng
Format: mobi
Publisher: McGraw-Hill
Published: 2007-12-19T16:00:00+00:00

This high-intensity routine should be performed in less than forty-five minutes. Every time you are able to reach the upper guide number of repetitions in good form, increase the weight by 5 percent and aim for that guide number of repetitions once again.

TIME IS ON YOUR SIDE

That, in its brevity, is the routine. It is brief, but it is so of necessity. You do not need more exercise than this to stimulate maximum gains in muscular mass. If you are drastically underweight, this routine coupled with a high-calorie diet should put on up to twenty pounds in one month. If you are an intermediate, you can expect to increase your muscular bodyweight by a minimum of eight pounds. Remember that the closer you are to a "normal" weight for your height, the slower the acquisition of muscular body weight will be.

If you have been following the routines in this book on a monthly progression from the first chapter, or if you've decided to jump into the program here and were previously using a different training system, I advise taking a solid week off from training in order to recover. Then resume this program three times per week and expect to gain muscular mass at a rate so unprecedented that you may be floored.

In time, when you have effectively doubled your strength on this program, only two weekly workouts will be required, and later, only one weekly workout. The reason is that your ability to generate intensity will become so great that you will require those additional days off to merely recover, and then more time still in order to grow. (Remember the three-phase nature of the muscle-growth process.) This isn't the exclusive domain of the Arnold Schwarzeneggers of this world. When Arnold doubles his strength, he may well be capable of lifting a small apartment building, but that doesn't mean that until you are capable of similar feats you should continue to work out three days per week.

Strength is a purely relative attribute. Sure, Arnold could out-bench-press me any day of the week, but then power lifters such as Ed Coan or Bill Kazmier could out-bench Arnold any minute of the day. As soon as you have doubled your strength, it is time for a reduction in workout frequency.

This basic program will serve you well for the rest of your training life. It will produce significant results and will save you from wasting considerable time as well. I mentioned at the beginning of this book that the champions of today are champions because of heredity. If you have similar potential, this routine will realize it. If you do not, no routine will make you a champion, but the goal to realize your fullest potential remains the same. In any event, potential being the expression of possibility, you will never know if you are capable of developing a physique of Mr. Olympia proportions unless you make the attempt.

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