Bodybuilding for Beginners: The Practical Guide to Muscle Gain, Fat Burning, and Sculpting a Chiseled Physique

Table of contents :
index
Introduction to Bodybuilding..................................................................6
A Matter of Mindset: The Case of Arnold Schwarzenegger................11
Goal Definition and Focus on the Result ..........................................15
Utilizing Creative Imagination...........................................................17
Detachment from Distractions for Goal Achievement .....................19
Stepping Out of the Comfort Zone and Managing Failure................20
Planning Your Training .........................................................................22
How many workouts to perform during a week?.............................24
So, How Do You Maintain the Routine?............................................25
How to Avoid Injuries: Posture, Warm-Up, and Target Load............27
Determining the Target Weight ........................................................31
Muscle-Building Exercises....................................................................34
The three fundamental exercises .....................................................36
Bench Press...................................................................................36
Squat.............................................................................................40
Deadlift .........................................................................................43
Chest Exercises..................................................................................46
Incline Bench Press .......................................................................46
Chest Press....................................................................................48
Cable Crossovers...........................................................................50
Bicep Exercises..................................................................................52
Dumbbell Curl...............................................................................52
Barbell Curl ...................................................................................54
Leg Exercises .....................................................................................56
45° Leg Press.................................................................................564
Leg Curl .........................................................................................58
Leg Extension................................................................................59
Lunges with Dumbbells.................................................................61
Calf Raises on Smith Machine.......................................................62
Shoulder Exercises ............................................................................63
Dumbbell Shoulder Press..............................................................63
Lateral Raises ................................................................................65
Military Press ................................................................................67
Barbell Row...................................................................................69
Lat Pulldown Machine ..................................................................71
Low Pulley Row with Close Grip ...................................................73
Vertical Row ..................................................................................75
Rear Deltoid Flyes .........................................................................76
Shrugs ...........................................................................................77
T-bar Row......................................................................................78
French Press..................................................................................80
Push-Down....................................................................................82
Dips on Parallel Bars .....................................................................84
Beginner to Intermediate Workout Plans ..........................................86
Full- Body Workout Plan ...................................................................87
The Mono-Frequency Approach.......................................................90
Mono-frequency workout plan.....................................................94
3 days x week................................................................................94
Four-Day-Per-Week Mono Frequency Training.................................96
Progressing in Weight Load and Muscle Gain: Practical Techniques
for Beginners and Intermediates ......................................................101
Volume............................................................................................103
Intensity ..........................................................................................1045
Density............................................................................................106
Technique for Increasing Loads: The Pyramid Method .................107
Periodization in Bodybuilding ............................................................109
Managing Your Program .................................................................111
Advancing in Bodybuilding: Multi-frequency and advanced
techniques for muscle gain................................................................117
Advanced Techniques for Increasing Loads in Fundamental Exercises
121
Reverse Pyramid .........................................................................122
A step in Powerlifting..................................................................124
Advanced Techniques for Hypertrophy ..........................................125
Supersets for Antagonistic Muscles............................................125
Summarizing Your Training Program...................................................127
Portable Training Cards………………………………………………..……………129

Citation preview

Bodybuilding for Beginner The Practical Guide to Muscle Gain, Fat Burning and Sculpting a Chiseled Physique.

First Edition Copyright © 2023 Matthew Paynights Training Temple None of this book may be reproduced, distributed, or transmitted in any form or by any means without the prior written consent of the publisher, except for brief quotations included in critical reviews and some other non-commercial uses permitted by copyright law.

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Disclaimer This bodybuilding book is provided for informational purposes only and is not intended as a substitute for the advice provided by a healthcare professional or personal trainer. The author and publisher of this book disclaim any liability for any direct, indirect, incidental, or consequential injuries or damages that may result from the use of information contained within. The exercises and nutritional advice described in this book are to be taken as suggestions only and should not be interpreted as medical advice. Individual results may vary and depend on personal circumstances, including but not limited to individual health, genetics, diet, and level of exercise. Before beginning any new exercise, program or making any changes to your diet, you should consult with a qualified healthcare professional or a certified personal trainer. This is particularly important if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start a diet or exercise routine without first consulting a healthcare provider for advice, especially if you are pregnant, nursing, elderly, or have any chronic or existing health conditions. The recommendations, instructions, and advice contained within this book are in no way intended to replace or to be construed as medical advice and are offered for informational purposes only. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book. By reading this book, you agree to indemnify, defend, and hold harmless the author and publisher from any claim, suit, demand, loss, liability, damage, action, or cause of action arising out of or related to any injury, loss, or damage to any person or property that may be sustained as a result of following the advice, exercises, or nutritional strategies contained in this book.

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index Introduction to Bodybuilding.................................................................. 6 A Matter of Mindset: The Case of Arnold Schwarzenegger................ 11 Goal Definition and Focus on the Result .......................................... 15 Utilizing Creative Imagination ........................................................... 17 Detachment from Distractions for Goal Achievement ..................... 19 Stepping Out of the Comfort Zone and Managing Failure................ 20 Planning Your Training ......................................................................... 22 How many workouts to perform during a week? ............................. 24 So, How Do You Maintain the Routine? ............................................ 25 How to Avoid Injuries: Posture, Warm-Up, and Target Load ............ 27 Determining the Target Weight ........................................................ 31 Muscle-Building Exercises .................................................................... 34 The three fundamental exercises ..................................................... 36 Bench Press ................................................................................... 36 Squat ............................................................................................. 40 Deadlift ......................................................................................... 43 Chest Exercises.................................................................................. 46 Incline Bench Press ....................................................................... 46 Chest Press .................................................................................... 48 Cable Crossovers ........................................................................... 50 Bicep Exercises .................................................................................. 52 Dumbbell Curl ............................................................................... 52 Barbell Curl ................................................................................... 54 Leg Exercises ..................................................................................... 56 45° Leg Press ................................................................................. 56 3

Leg Curl ......................................................................................... 58 Leg Extension ................................................................................ 59 Lunges with Dumbbells................................................................. 61 Calf Raises on Smith Machine ....................................................... 62 Shoulder Exercises ............................................................................ 63 Dumbbell Shoulder Press.............................................................. 63 Lateral Raises ................................................................................ 65 Military Press ................................................................................ 67 Barbell Row ................................................................................... 69 Lat Pulldown Machine .................................................................. 71 Low Pulley Row with Close Grip ................................................... 73 Vertical Row .................................................................................. 75 Rear Deltoid Flyes ......................................................................... 76 Shrugs ........................................................................................... 77 T-bar Row ...................................................................................... 78 French Press .................................................................................. 80 Push-Down.................................................................................... 82 Dips on Parallel Bars ..................................................................... 84 Beginner to Intermediate Workout Plans .......................................... 86 Full- Body Workout Plan ................................................................... 87 The Mono-Frequency Approach ....................................................... 90 Mono-frequency workout plan ..................................................... 94 3 days x week ................................................................................ 94 Four-Day-Per-Week Mono Frequency Training................................. 96 Progressing in Weight Load and Muscle Gain: Practical Techniques for Beginners and Intermediates ...................................................... 101 Volume ............................................................................................ 103 Intensity .......................................................................................... 104 4

Density ............................................................................................ 106 Technique for Increasing Loads: The Pyramid Method ................. 107 Periodization in Bodybuilding ............................................................ 109 Managing Your Program ................................................................. 111 Advancing in Bodybuilding: Multi-frequency and advanced techniques for muscle gain ................................................................ 117 Advanced Techniques for Increasing Loads in Fundamental Exercises 121 Reverse Pyramid ......................................................................... 122 A step in Powerlifting .................................................................. 124 Advanced Techniques for Hypertrophy .......................................... 125 Supersets for Antagonistic Muscles ............................................ 125 Summarizing Your Training Program................................................... 127 Portable Training Cards………………………………………………..……………129

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Introduction to Bodybuilding Bodybuilding isn't for everyone. Gyms are becoming increasingly inclusive, welcoming a broad spectrum of patrons. Still, the truth is that only a minority of gym-goers achieve tangible results and significantly increase their muscle mass. The reason is that bodybuilding is unlike any other sport. Going to the gym is not akin to a casual Sunday soccer game with friends or shooting hoops at the local court. To succeed in bodybuilding, you must find the motivation to surpass yourself in every training session and follow a strategy designed to maximize muscle growth. It appears, however, that about 90% of gym attendees are there merely to stretch their legs: participating in classes, dance workouts, and the like, anything but weight training. And among those who choose the weight room, 90% either don't know the right way to train, are distracted texting on their phones, or are busy chatting with their neighbor at the next machine. The result? Months of wasted membership fees, an unchanged physique, and worse yet, the belief that bodybuilding isn't for them. And this might be the most detrimental outcome of all. Returning to our initial statement: 'Bodybuilding isn't for everyone,' we don't mean that some people can't achieve results. Quite the contrary! We suggest that bodybuilding isn't for those unwilling to challenge themselves and commit to a journey that requires patience, time, and dedication." In this sense only, bodybuilding isn't for everyone. 6

Considering genetics, bodybuilding is one of the few sports embodying meritocracy. Most of us grew up knowing we'd never become a Maradona, a Michael Jordan, a Roger Federer, or a Usain Bolt. At best, with early and dedicated effort, we might have reached semi-professional levels or even Serie B in our chosen sport. In bodybuilding, however, everyone can go Serie A, even without particular genetic predispositions. Sure, some start with a more muscular build and have less ground to cover, but the reality is that everyone, absolutely everyone, has the potential to stand on a bodybuilding stage. Don't believe it? Just listen to the stories of those who have competed. Most of them started from disadvantaged physical conditions, either leaning towards overweight or underweight. Because of their non-standard starting conditions, many bodybuilding champions found the motivation to reach their current heights. Yes, it's all in your hands. The human body adapts to the stresses it's subjected to. Biology and physiology confirm this, though it's a phenomenon we can also directly observe through simple observation: living beings adapt to their environmental conditions. Thus, the only way to truly transform your physique is through training, training, and more training, 'forcing' your body to adapt to the weights it must lift. Regardless of your goal—be it 2, 5, 10, or 20 kg of additional muscle mass, whether you're a complete beginner or an intermediate athlete—this book provides all the information you need to set up an effective training program suitable for your level, guiding you on the main path to muscle hypertrophy.

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Through this manual, you will discover: •

How to acquire the right mindset that will enable you to achieve extraordinary results in Bodybuilding.

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How to Set Up Your Training: the optimal weekly routine, determining the target weight, mastering correct posture, and executing an injury-preventing warm-up.

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Muscle-Building Exercises: an illustrated list with detailed explanations to master every exercise you'll encounter in the gym.

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3 Different Training Programs for Varying Difficulty Levels: a full-body routine for beginners, a single-frequency schedule for intermediates, and a multi-frequency plan for advanced trainees.

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10 In-Depth Techniques, Divided by Difficulty Level, to help you consistently surpass your limits and build exceptional muscle mass.

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Nutrition in Bodybuilding: the proper intake of calories and macronutrients that maximizes muscle building in the bulking phase and fat burning while maintaining lean mass during the cutting phase.

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Your 18-Month Plan. All the information in this book is distilled into an 18-month program that takes you from 0 to 10+ kg of muscle mass.

…and much more! Bodybuilding is a sport deeply rooted in biology and physiology. This makes it a scientific discipline, and like all scientific fields, 8

there are no tricks or illusions, only the stark reality, in this case, one of iron and sweat. If we were to define bodybuilding, it's the science of lifting and moving weights to increase muscle hypertrophy. Anything that strays from this definition does not concern us: we're only interested in losing weight if we preserve lean mass or in athletic training for other sports. Our sole focus is increasing our muscle mass to its limit." The Limits in Bodybuilding We've discussed the ultimate goal of maximum muscle mass in bodybuilding. You might now be picturing yourself at your peak muscular potential. Well, know that the mental image you've conjured is likely an underestimation: your actual limit is far higher. The finest physiques are carved by ambitious athletes who strive to transcend every natural boundary. We can surpass any previously conceived limits with the tools and studies available today. Does gaining an additional 20kg of muscle seem excessive? It's possible to add even more—and yes, without resorting to doping. Of course, it takes time and consistency. Our bodies, like all living species, physiologically adapt to external stimuli. Let's draw an analogy with animals: a cheetah raised in captivity, confined to a cage, has no need for substantial muscle mass or the taut, quick reflexes required for hunting. Instead, a sedentary life and readily available food provided by zookeepers will lead to physical traits characteristic of a sedentary lifestyle: little lean mass and a tendency to gain weight. In this, Homo sapiens are no exception: we, too, adapt our physicality to external conditions. Therefore, the only way to transform our bodies is by subjecting them to increasingly challenging and demanding stimuli. It's a process that requires determination and a fair share of sacrifice, but the results are inevitable. It's a mathematical certainty. 9

So, set an ambitious goal: this is the way to achieve remarkable results. Don't fear training too hard. Disregard those who warn you about overtraining or claim that excessive exercise is harmful. These are likely people who have never trained rigorously, or if they have, have only reached a fraction of their potential. We often mistakenly heed the advice and observations of those who speak not from personal experience but from hearsay. Try asking the most significant and muscular person in your gym if they think they're overtraining by working out almost daily. They'll likely look at you puzzled and confess they're not training as much as they could be. Obsession? It is. Bodybuilding is the obsession to surpass oneself, to push beyond one's limits, to see the fruits of one's labor and sweat and feel them firsthand, knowing it's all hard-earned and nothing was handed to us on a silver platter. Let those content with less, lack goals, and fearful do the talking. With bodybuilding, you'll discover that limits exist only in your mind.

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A Matter of Mindset: The Case of Arnold Schwarzenegger

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When discussing bodybuilding, it's impossible not to mention Arnold Schwarzenegger at least once. This Austrian giant is widely known for his role in 'Terminator' and as the former Governor of California. However, Arnold is revered as the undisputed king and multiple Mr. Olympia winner in the bodybuilding world, the highest accolade in global bodybuilding competitions. How did an Austrian immigrant chasing the American dream accomplish all these feats in one lifetime? It certainly wasn't his economic background, given his humble family origins. Nor was it his upbringing in a small Austrian village of 2,000 residents. Schwarzenegger's incredible achievements can be attributed to nothing other than his mindset. But what is a mindset? It would be simplistic to equate mindset with motivation: motivation ebbs and flows, with days of high drive and others where zest for life is scarce. Mindset is different: it can be likened to a work tool, an indelible mental paradigm that translates into winning behavioral habits. Indeed, the weekly routine of a professional bodybuilder is vastly different from that of the average person. It's not just about training more frequently: it involves a range of daily habits, from diet to choosing the right social circles. In an extreme sense, a bodybuilder is a loner. This is because only he knows precisely what he wants, and this full awareness allows him to orient his entire mental and behavioral organization towards his chosen goal, regardless of anything or anyone else. From the outside, a bodybuilder appears obsessed: living for the gym, with the gym following him everywhere, to restaurants, with friends and partners. Numerous relationships and 12

friendships have dissolved because the gym takes precedence over everything, even fun. Is it worth it? That's for you to decide. If you're willing to risk everything for what you want, bodybuilding can offer you a lot. The greater your obsession, the greater the results. In this, bodybuilding is utterly meritocratic. But how does one acquire a result-oriented mindset? The best method is to analyze the thought processes of those who have walked the path before us to understand the approaches and attitudes they adopted when facing the challenges we will encounter. Let's delve into the mind of a champion like Arnold Schwarzenegger to understand his mental paradigms. This excerpt is from the documentary 'Pumping Iron' during his athletic preparation for a competition:

“Muscles don't respond until the ninth or tenth repetition of the exercise; then you start to feel the pain... and that's exactly what makes them grow, the continuous, intense effort. In fact, when you pump your muscles and feel pain, you must continue, and continue, and continue because the last two or three or four repetitions are the ones that cause the muscle to grow. And this is the simplest way to distinguish a champion from someone who will never be one. If they can get through this initial period, they might become a champion; if not, they can forget it. That's because many people today no longer have the guts. The guts to start and to go on at any cost, without the slightest fear, without fear of pain or fainting in the gym, knowing perfectly well that it can happen. It's true, these things can happen. For example, I've often vomited during my training, but it didn't matter because I am a champion.'" 13

"If you want to be a champion, you must eliminate any negative influence that could affect you. For instance, if I were in a romantic relationship right now, it could negatively impact my mind and disrupt my equilibrium. Therefore, one must cut off personal emotions, become cold and selfish before any competition, and remain detached from other matters. For example, if someone were to steal my car right now, it wouldn't affect me. I can't afford to worry about such trivialities. At most, I could call the insurance and file a report because I am so focused on my training that I cannot allow such things to clutter my mind." "I didn't just want to be a bodybuilding champion; I aimed to be the greatest bodybuilding champion of all time. Deep down, you must ask yourself who you want to become. I spent much time alone to understand and listen to what was in my heart and mind. Imagine being a 15-year-old in Austria, telling people, 'I want to be the world champion in bodybuilding.' I knew I had the ability and knew the United States was where I could succeed. […] People told me to my face, 'You're nothing but a muscle bundle, you can't act, you have no future, and your accent is ridiculous. And with your name, Schwarze-Schmitzel or whatever, forget it,' they laughed. Then the director of Terminator said, 'If we didn't have Schwarzenegger, we'd have to build one.' This proves that you shouldn't listen to those who say, 'You can't do it.' Don't be afraid of failure. You shouldn't fear failure; it's part of life. Anything can be achieved if you visualize it and believe in yourself. So, never give up and never fear failure because otherwise, you confine and limit yourself. You will find skeptics with every change you make. Don't listen. If I had listened to the skeptics, I'd still be in Austria yodeling. Visualize 14

the goal and know exactly where you're going. There's absolutely nothing but hard, hard work. No pain, no gain. You can't climb the ladder of success with your hands in your pockets." "The secret to setting and achieving a goal lies in visualization. You must create a mental image of what you want to achieve and imagine it as a reality. Reaching the goal becomes almost easy because we know exactly what it entails: it just takes time and work."

We can distill Schwarzenegger's champion mindset into four essential elements: 1. Goal Definition and Focus on the Result 2. Utilization of Creative Imagination 3. Detachment from Distractions that Hinder Goal Achievement 4. Stepping Out of the Comfort Zone and Managing Failure

Goal Definition and Focus on the Result Arnold's goal was ambitious: to stand on the Olympia stage and win the competition. However, those new to bodybuilding rarely start with the aim of competing on any stage, even a regional one. Most begin their gym journey to improve their physical form and health. After all, our body is our lifelong home, and it's up to us to make our stay in it pleasant. The initial goal should be centered on the physical ideal you wish to achieve. It's crucial to also visualize this goal, making it tangible by defining specific measurements and circumferences that will be filled out through training. 15

It's not necessary to set a time-bound goal at the outset. At the beginning of an unfamiliar journey, it's hard to gauge the time needed to reach the end, especially if the goal is highly ambitious. However, the more time you dedicate to achieving your goal, the sooner you get it. Train consistently four times a week, and your envisioned version will materialize more quickly than you think. Train once or twice weekly, and you'll have to wait longer to achieve your goal. Bodybuilding offers no shortcuts in this regard. Once you've cultivated a strong desire within yourself, looked inward, and realized this is what you want, nothing can stop you. At this point, your focus is such that your life gradually reorganizes around what you truly want. Obligations and priorities exist, but the rest of your time, which you can freely allocate, is happily sacrificed as long as it's spent on achieving what you truly desire. The power of a well-focused goal is such that top athletes spend their entire week training because they've reached a point where anything not contributing to their dream becomes wasted time. This applies not just to bodybuilders but to Olympic athletes as well. The dream of posing on a stage or winning the Olympics enables them to achieve feats that seem impossible to us mere mortals. In reality, athletes differ from ordinary people only in the effort they put into pursuing their goals. Without focused determination, 16

Usain Bolt would never have run 100 meters in 9.58 seconds, regardless of his talent and potential. It's up to you to find your strengths and capitalize on them: perhaps you're not particularly muscular now, but maybe you possess more grit, determination, and organization than those who start from a better physical condition, allowing you to surpass them one by one. Cultivating a tangible goal, therefore, is the first crucial step for anyone entering the gym world. Without this, everything becomes complicated and burdensome: the gym is no longer a happy temple where you nurture and realize your dream but a suffocating place you're forced to attend to please others. The obstacles you inevitably face will no longer be challenges to meet head-on but insurmountable mountains. This is because there lacks a real reason, a true 'why' behind all the effort and weightlifting.

Utilizing Creative Imagination Analyzing Arnold Schwarzenegger's statement: "The secret to setting and achieving a goal lies in visualization. You must create a mental image of what you want to achieve and imagine it as a reality." We understand that the Austrian champion heavily relies on the technique of creative imagination. Successful individuals in various fields almost universally adopt this mental autosuggestion technique. What drives an athlete to train to break a world record? What makes them believe it's possible? How are they sure they're using their time effectively? It all comes down to creative imagination. 17

Once the goal is sharply focused, creative imagination brings it to life, making it real and tangible, almost within reach, even at the start of the journey. What do I mean by this? Let's delve deeper into the concept of creative imagination by examining a speech Schwarzenegger gave at the University of Los Angeles: "When I was very young, I had the habit of visualizing what I wanted to be and what I wanted to have. Mentally, I never had any doubts about what I desired. The mind is truly incredible! Before winning my first Mr. Universe title, I walked around the competition as if it were already mine. That title was already mine: I had won it so many times in my mind that there was no doubt I would win it in reality. Then, when I moved into acting, it was the same: I visualized myself as a famous actor, earning a lot of money. I could feel and taste success. At those moments, all I knew was that all this would come true one day." As evident from this discourse, it's not about mere fantasies or vague hopes; it's about starting immediately to be what you want to become. The real transformation journey begins when you acquire the mindset of the person you want to be, and everything else follows. You don't wait to win Mr. Olympia to feel like Mr. Olympia; it's by feeling like Mr. Olympia that you initiate the mechanism of mindset and good habits that allow you to become it. Of course, one cannot and should not live solely on creative imagination; technique must accompany it. But mere technique, 18

devoid of an inner driving force, is sterile, merely mechanical movement learned from books or videos. What it lacks is the vital energy that makes it capable of shaping the body day by day, physically creating what until then had been crystallized only in one's imagination.

Detachment from Distractions for Goal Achievement The extreme example of Schwarzenegger viewing female presence as a potential distraction before a competition should not alarm us. His perspective makes perfect sense when considering that our goals deserve total dedication. What's a night's companionship compared to winning the Mr. Olympia title? This must have been Arnold's thought process, turning it into a matter of priorities. Ambitious goals require sacrifices, whether food, habits, or relationships. Any obstacle between you and your goal becomes a hindrance that, over time, can jeopardize your success. There are no personal changes that don't involve some level of sacrifice. It's up to you to carve out space in your journey towards your goal for everything else that isn't part of it. Unsuitable foods, counterproductive habits, negative people who don't believe in you or your endeavors. All these are distractions that question your success. Give them the right amount of space, and they will remain a harmless interlude in your journey; give them too much, and you'll soon find yourself sliding back into your old life. This doesn't mean that if you're into bodybuilding, you must take vows and live a saintly life forever. Some people aim for just an 19

additional 2, 3, or 5 kg of muscle mass to feel satisfied, and once achieved, they can relax their efforts, indulge a bit more, and shift their focus to their next goal. Maintaining muscle mass requires far less effort than building more, especially at more advanced levels. Clench your teeth, fight, struggle, and make it a personal matter, at least in the early stages, and you will see that the desire to push beyond will come from the satisfaction of the results you achieve along the way. You'll always want more, and what you have will never be enough because you'll have discovered that it's possible to get what you want. At this point, sacrifices will no longer feel like constraints but will have become part of your life, and you'll realize how many unnecessary things you surrounded yourself with.

Stepping Out of the Comfort Zone and Managing Failure Venturing to the gym for the first time is a step out of one's comfort zone. There's no denying it. It means altering your routine: instead of collapsing on the couch after a demanding day, you must pack your gym bag, step out again, and exert yourself for another hour or so. On top of this, there's the uncertainty about what to expect from this time at the gym: will the personal trainer ever give me a workout plan? Will they think that I've never lifted a weight and have no idea how to perform an exercise? And what about the others? Will they think I'm inept? These are common thoughts for those considering joining a gym, and they are often enough to deter people from going beyond a 20

brief internet search for the nearest gym. The only way to silence these doubts is to take the plunge and attend your first trial day. The gym is filled with people like you who decided to make a change in their lives. The environment itself encourages and fosters this growth, with or without direct help from others. Those who frequent a gym have chosen to step out of their comfort zone and confront potential failures that only those who actively engage will face. It's easy for someone comfortably lounging on a sofa to judge the efforts of others: "Why are you training so hard? You look the same!"; "Why bother? Just go out and have fun."; "Why don't you do something more suited to you?" You might even become your own worst enemy, convincing yourself that the gym isn't for you, not because you've discovered a lack of desire to improve your physique, but because you've realized that lifting weights is no joke and because you haven't instantly achieved the results you expected. Bodybuilding requires guts, no doubt about it. It's not for those who get discouraged at the first sign of difficulty or are in a hurry. A sculpted physique is shaped over years of hard training, filled with challenges and frustrations. Only with mental solid fortitude can you embrace failure, make it a part of your journey, analyze and learn from it, and taste it like a bitter but cleansing herb, capable of revealing what didn't work and gaining full awareness of it. Can you effectively jot down what's necessary to overcome that obstacle? Is it training more? Changing your diet? Change your training method? Perhaps all three combined?

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Planning Your Training

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The key to long-term results is a clear understanding of our starting point. Have we trained before? Are we overweight or experiencing muscle atrophy? Without an initial 'snapshot' of our condition, it's impossible to determine the most suitable and effective training plan. Our current state will dictate the program we begin, which will be tailored to our unique needs. Firstly, not everyone has the same amount of time or energy to dedicate to training, making it crucial to choose an approach that best fits our daily life needs. For instance, a construction worker and an office employee will have different energy levels after an intense day at work, and their training must be adjusted accordingly. Another critical factor is our athletic background. Are we new to weight training? Have we played other sports before? Have we suffered any injuries? Not everyone starts at the same level; even among people of similar age, significant disparities in strength and coordination exist, especially for those new to weightlifting. Our genetics, nervous system, and ability to replicate complex motor patterns are unique. Therefore, having two individuals with such differing characteristics is not advisable to follow the same training regimen. While training is crucial for any hypertrophic stimulus and subsequent adaptation, it's not the only aspect to consider. Nutrition plays an equally important role. But how should we eat? Is there a one-size-fits-all diet? Unfortunately, no. Clearly, an overweight or obese individual needs to eat differently than someone struggling to gain weight. Moreover, how should an overweight individual approach diet and training? Should they initially focus on gaining muscle mass at the risk of gaining more weight, or should they choose a different strategy and aim for gradual weight loss?

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These are just some of the questions and considerations you must consider before determining where to start in the training program I will provide. But let's proceed methodically:

How many workouts to perform during a week? First and foremost, you must decide how many days per week you are willing to dedicate to your workouts. Before determining your optimal frequency, you must commit to a schedule you can maintain over time. Consistency is the heart and foundation of bodybuilding. You might decide to train six days a week, but if you give up after a few weeks, all that effort would be in vain. Always think long-term: you have embarked on a marathon, not a sprint. What should you consider? As mentioned earlier, work and family commitments can be challenging, but often these become excuses. Bodybuilding requires time and effort but is highly meritocratic and always rewards the resources invested. Additionally, with the knowledge and critical thinking skills you will develop from studying this book, you can adjust your training according to your commitments. While there is no onesize-fits-all perfect frequency, studies and practical experience in the gym have shown a generally effective frequency depending on our level. For a beginner, three weekly training days are often the most suitable choice. This is because an overly aggressive approach could compromise their recovery capabilities and expose them to injury risks. In contrast, three weekly sessions might be inadequate for an advanced individual unless integrated with the proper techniques to increase exercise difficulty. But can a beginner or intermediate make their week fruitful with only one or two training sessions? Indeed, it is possible, though 24

results may take longer to materialize. The important thing is that the training is wisely organized, considering the fewer sessions available. (We will discuss this topic in detail later).

So, How Do You Maintain the Routine? Now that you've decided how many days your routine will encompass, considering your commitments, starting level, and goal, let's review two strategies to solidify it and make it an integral part of your daily life. Keep a Progress Diary

Keeping a progress diary is the first tip for maintaining focus on your goal and self-discipline. Having a planner, Word document, or notebook to update regularly is helpful for several reasons: 1. It motivates you to adhere to your routine: you can't fool a piece of paper and leave it blank when you skip a workout! 2. It helps you organize your training effectively, ensuring you've correctly followed the exercises on your plan. 3. It allows you to track your progress: looking back, you'll see how far you've come and the results you've achieved. There's immense satisfaction in comparing your level from just two or three months ago to where you are now. In other words, it's a way to document your progress and wave it in your own face during stagnation as motivation to keep moving forward. So, what exactly should you write in your training diary? •

Your Weight. Physical transformations are measured in kilos lost or gained. Whether your goal is to gain mass or 25

burn fat, the scale will be your best ally in unequivocally verifying your progress. Weigh yourself every day at the same time to have a reliable comparison. •

Your Training Level. You should consider bypassing this by using your training plans as a progress indicator. However, you're unlikely to complete the entire plan for your level. If you do, you need to proceed with the next level's plan: an effective training plan should challenge you, pushing you beyond your limits with each workout. It's perfectly normal if you can't complete all sets and reps: note which exercises you couldn't finish so you can focus specifically on them in your next workout.

•

Your Body Measurements. There's nothing more honest than a tape measure assessing your waist, bicep circumference, chest width, or thigh girth. Whatever your goal, measure yourself at least once a month for a tangible record of your training results. This serves a dual purpose: motivational, for the achievements, and corrective, to address any shortcomings along the way.

•

Your Diet. A fundamental aspect of bodybuilding is undoubtedly the associated diet. Track your daily calorie intake to adjust throughout the week and compensate for deviations. We'll delve deeper into the dietary aspect later.

Too obsessive? That's precisely the point! Professional athletes maintain strict control over their performance and diet. You're probably not preparing for Mr. Olympia, but adopting a bit of that 'virtuous obsessiveness' is undoubtedly the fastest and most effective way to achieve tangible results right from the start.

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Making the Gym a Happy Place

While training involves sweat and effort, this doesn't mean the gym should be a place of suffering. Far from it! The gym can be where you meet like-minded people, share your passion for bodybuilding, exchange tips, and more. Turn the gym into your 'playground' where you meet friends and make new connections. This aspect is crucial: one of the best ways to fully immerse yourself in a subject, whether it's bodybuilding or any other, and consequently achieve results is to create a network of connections and stimuli related to your goal. In reality, it's not strictly necessary to socialize at the gym: a similar effect can be achieved by reading books (this manual is a great start!), blogs, watching fitness videos, or joining Facebook groups to discuss bodybuilding with other enthusiasts. Dive into the bodybuilding world; your motivation to hit the gym and train will naturally follow.

How to Avoid Injuries: Posture, Warm-Up, and Target Load Before diving into the actual training, it's crucial to understand how to approach weights. Take the first few months to study your body. Knowing yourself means taking all the precautions and measures to avoid injuries and optimize muscle development by correctly executing exercises, including: •

Adopting correct posture

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•

Performing warm-ups

•

Determining the right amount of weight to lift

Rushing into weight training without these considerations can lead to injuries, causing you to lose precious weeks of training and, of course, affecting your health. Adopting Good Posture The first rule to avoid injuries is always to perform a proper warm-up before starting your workout. Never skip this vital step! An injury can halt your training for weeks if not months. Spending 10 minutes warming up is the best way to prevent weeks lost due to muscle strain! An excellent way to start your workout is to use the wooden sticks available in every gym to loosen your shoulder joints (one of the body's most delicate points) and adopt a correct posture. Grab a stick at the ends and, keeping your arms straight, pass it over your head from your belly to your back and vice versa about fifteen times. Another effective exercise is to grab a corner or a piece of gym equipment and push your body forward to open your chest as much as possible, holding the position for 8-10 seconds. This promotes correct scapular adduction, which is essential for maintaining proper posture in all bodybuilding exercises. Your scapulae should always be adducted whether you're training the upper or lower body. This ensures the load is correctly distributed on the spine, preventing unpleasant injuries. The following image shows a barbell row, an excellent exercise to focus on the correct posture your body should maintain when performing any weight-bearing exercise. 28

Analyzing Posture: •

Scapular adduction for correct torso positioning

•

The lumbar curve in the back properly absorbs loads on the spine.

•

Tight glutes to assist the lumbar region in bearing weight

•

Slightly bent legs to correctly distribute weight to the ground

•

Knees should never extend beyond the feet to avoid knee joint complications.

•

Keep the head straight and aligned with the body, looking downwards to avoid straining the neck. (It's common to look upwards during exercises).

These points apply to almost any exercise and constitute the standard posture you should adopt when approaching any exercise. Adapt it as needed based on the specific exercise you're performing. Particular attention should be paid to the lumbar region and shoulder joints, as these are the most delicate and injury-prone areas: pay special attention to the lumbar curve during each exercise – it should be neither too pronounced nor absent. Warm up thoroughly to safeguard the shoulder joints, and never overdo it with weights.

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How can you ensure you're doing everything correctly? Receiving feedback is crucial to be sure you're performing exercises correctly. Only move on to heavier weights once you're confident in your execution. Here are three methods to check if you're performing exercises correctly: 1. Ask the Gym Instructor It may seem obvious, but it's incredible how many people hesitate to ask the gym coach for advice. Remember, the coach's job isn't just to chat with regulars but to prevent injuries during training. So, don't hesitate to ask for help. No one is born 'learned,' remember, the coach's salary is part of your gym membership! 2. Record Yourself Doing Exercises This is an advantageous method to clear any doubts about your performance. If the gym instructor isn't very competent, or you're not convinced by their assessment, or you can't distract them from their heated discussion about football transfers, consider setting up your phone or asking someone to film you while performing a full set. Then, you can compare your execution with other videos on YouTube to see if you're doing it right or show the video to an experienced friend for advice. 3. Learn to Distinguish Between Muscle and Joint Pain Our body sends signals when we mistreat it. Just as we get a stomachache from overindulging in sweets, our body warns us with pain if we're not performing exercises correctly. But how do you distinguish joint pain, which occurs with incorrect execution, from normal muscle pain caused by training?

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It might not be obvious, but you can start identifying muscle pain by comparison: it's similar to the lactic acid pain felt in your legs the day after a long run. Another positive sign of benign pain is the sensation of your muscles 'pulling' when stretched. If the pain is sharp, occurs only during specific movements, and lasts several days without further training, then you've likely done something wrong. In such cases, it's always advisable to stop training and consult a physical therapist to avoid worsening the situation.

Determining the Target Weight Once you've mastered the correct posture for each exercise, you can increase your weights. But by how much? There's often confusion around this topic: some people hastily increase weights to dangerous levels, while others stagnate with weights too light to be effective. So, how do you determine the right target weight for you? The rule for determining this is relatively straightforward: look at how many sets and repetitions are assigned for a particular exercise in your workout plan. The right weight for you is the one that allows you to complete the total number of sets and repetitions with effort, or even better, to nearly complete the exercise, leaving just a few repetitions unfinished. Suppose you are straining to finish those last two reps in a '4x8' set. In that case, it means you've chosen a suitably challenging weight: high enough to make the exercise demanding, yet not so high that it forces you to drastically reduce the number of sets and repetitions. Example 1: Your workout plan indicates a 4x8 of deadlifts. You decide to load 10kg on each side because you've understood the 31

correct posture and are beginning to increase the barbell weight. You finish the first three sets, barely managing the eighth repetition each time. In the fourth set, you run out of steam and stop the exercise after four repetitions to maintain the proper form. In this case, the target weight is well-calibrated. You were only four reps short of completing the exercise. Next time, you'll try again and aim to complete the last set! This challenging load pushes you to improve in every training session. Example 2: You have to do deadlifts. You load 20kg on each side and have a 4x8 in your plan, but when you start the first set, you must stop after six repetitions because you're exhausted. You try again in the next set and can only complete four reps now. In this case, the weight you've loaded is too much! This doesn't mean there aren't training protocols involving few repetitions with heavy weights, but these are specific strength-building workouts suited for intermediate/advanced individuals. We'll cover these particular training protocols in detail later. For now, be content with closing most of the repetitions on your plan, leaving a couple of unfinished reps to keep the challenge alive. Performing Warm-Ups in Bodybuilding In addition to loosening joints with sticks, as previously discussed, bodybuilding requires a specific warm-up approach to prepare for the target weight. These preparatory exercises, often termed 'warm-up sets,' are crucial for heating the joints in readiness for the working weight. These warm-up exercises should be performed every time you're about to do a specific exercise for the first time that day. Doing them once a week or once a month is not enough. Each time you enter the gym and plan to do, for example, the bench press, you should follow a similar routine:

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•

Start with an empty barbell and perform a set of 10-15 repetitions for 1 or 2 sets.

•

Load the barbell to 50% of your target weight and do 7-8 repetitions.

•

Increase the weight to 70% of your target weight and perform 4-5 repetitions.

•

Finally, load the barbell to 90% of your target weight and do another 2-3 repetitions.

Now, you're ready to start your sets with 100% of the target load, confident that you've adequately warmed up the joint. Remember, the first rule to prevent injuries is always to perform a proper warm-up before beginning your workout. Never skip this vital step! An injury can halt your training for weeks or even months. Spending 10 minutes warming up is the best way to prevent weeks lost to a muscle tear. Warm-ups are essential when approaching compound exercises like bench presses, squats, and deadlifts. But they are also crucial for exercises targeting delicate areas, such as the shoulders.

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Muscle-Building Exercises

34

Just like an introductory class in the gym, we'll review all the equipment and the best exercises you can perform, analyzing which muscle groups are involved in each exercise, the correct execution, and all relevant observations. (This section serves as a glossary: whenever you need to remember how to perform an exercise, return to these pages for a refresher!) The first group we'll examine consists of the so-called three fundamental exercises. These are the three most challenging but effective exercises for muscle growth: learn to perform these three exercises, and your path to muscle hypertrophy will be fast.

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The three fundamental exercises Bench Press

Main Muscles Involved: •

Pectoralis Major

•

Anterior Deltoid

•

Biceps (to a lesser extent)

The flat bench press is one of the three fundamental exercises in bodybuilding, alongside deadlifts and squats. Like a few other exercises, this status is welldeserved as the flat bench press recruits almost all the body's muscles, making it a part of the multi-joint exercise category. The primary muscle group targeted is the pectoralis major, though the triceps also support a significant part of the effort.

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Preparation: A well-executed bench press involves the entire body supporting the effort in a single, synchronized athletic motion: •

Legs are firmly planted on the ground.

•

Glutes are tightened, maintaining contraction throughout the execution.

•

The torso is not entirely flat against the bench but forms an arch known as the "lumbar arch," starting from the glutes and ending at the level of the well-adducted scapulae.

•

Adducting the scapulae is crucial for the successful execution of the exercise. They should literally "nestle" into the sponge-like surface of the bench.

•

If the scapulae are well adducted, pushing the chest outward and upward will also be natural, maximizing its expansion.

•

The arms should not bring the elbows to shoulder height but should maintain a more natural position, with the elbows slightly lower.

A well-performed flat bench press requires total body control in the preparation and execution phases. Before starting the exercise, ensure all the above points are addressed. Take all the time necessary, even if it's two minutes, to ensure you have assumed the correct position and activated the full mind-muscle connection. When you're ready, you can begin the execution phase.

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Execution of the Bench Press: 1.

Ensure the barbell is positioned directly above your eyes.

2.

Grip the knurling firmly with a fist grip, knuckles facing upwards. Check that the grip is neither too wide nor too narrow.

3.

Inhale deeply, further expanding your chest. Take in a full breath of fresh air – you'll need all the oxygen possible to facilitate muscle exertion.

4.

Lift the barbell off the rack, gauging its weight. This is the phase where you truly understand the weight you're lifting. If it feels beyond your capability, re-rack the barbell and reduce the load. If manageable, begin the descent.

5.

Keeping your entire body contracted, lower the barbell slowly until it barely touches your sternum, around the nipple area, or just below.

6.

Do not let the barbell rest entirely on your body; merely graze it. As soon as the barbell touches your body, begin the ascent: immediately push the barbell upwards, ensuring your shoulders stay low and your chest high. Every muscle in the body is tensed to aid this effort: feet pushing against the ground, glutes remaining contracted, and the lumbar curve maintained.

7.

Once back at the starting position, assess whether you have the strength for another repetition. If yes, quickly check that every part of your body is in the correct position and tensed, ready for further exertion. 38

Caution! The flat bench press is not only complex but also one where having a spotter is beneficial. A spotter can help you push to your limits and attempt that extra repetition crucial for muscle growth. Avoid trying these alone, as there's a risk of getting pinned under the barbell – an unpleasant situation known as 'getting stuck.' Advanced Tip: The secret to progressing in the flat bench press is optimizing the synergy between the chest and triceps. If you're working on increasing your maximum lift, include targeted triceps exercises in your workout routine on a different day from your bench press day. Strong triceps will help you lift heavier! Common Mistakes: •

Always maintain a good lumbar arch, allowing the spine to optimally absorb the barbell's weight and transfer it to the ground. This is why it's generally advised not to use the 'footrest' found on some older benches.

•

Keep your shoulders low: the barbell is lifted and lowered with the chest and arms while the rest of the body remains tense but stationary. The weight is likely too heavy if it seems impossible to lift the barbell without raising your shoulders.

•

Grip width matters! Depending on the grip's width, the exercise's nature can change: a grip that's too narrow will lead you to train almost exclusively the triceps at the expense of the chest! (There is a specific exercise for this position, but it's intended for strengthening the triceps, not the chest). When in doubt, always maintain a grip wider than your shoulde 39

Squat

Main Muscles Involved: •

Gluteus Maximus

•

Quadriceps Femoris

•

Adductors

•

Hamstrings

Squats are undoubtedly the best exercise for developing the entire lower body. Their technical difficulty is matched only by their effectiveness, making them one of the three fundamental exercises in bodybuilding. Training the lower body is often neglected in gyms. Let's admit it: working out the chest and back feels more gratifying and less... painful! I'm not referring to joint pain here but to the genuine muscular soreness from a workout! While it's true that muscle soreness, especially in the beginning, is inevitable, it's also true that over time, you typically get used to the aftereffects of upper body training days. However, leg day will be chalenging for 40

much of your gym-going career. But this is no reason to skip leg day! You can skip it like 80% of gym-goers or recognize that it makes no sense to push hard on the bench press sweat buckets, only to end up with the silhouette of a flamingo. Training legs will always be a painful moment. Still, it's as important as training the chest or back, not just for aesthetics but also because achieving a good level of lower body training is essential to perform well in many upper body exercises, especially the fundamentals. Assuming that bodybuilding is safe when exercises are performed correctly, it's important to note that squats are among the most challenging exercises for beginners. Therefore, please follow the instructions below carefully and try them out under the gym staff's supervision the first few times. Studying an exercise and executing it are different things. Incorrect posture or movement can lead to unpleasant injuries if repeated over time. Start cautiously, but be bold and tackle this exercise. Once you've mastered it, growing your legs will no longer be a problem. Phase 1 - Setup •

Adduct your scapulae and position the barbell on your shoulders just above the scapulae.

•

Firmly grip the barbell with a wide enough grip that doesn't strain your shoulders.

•

Position your legs shoulder-width apart.

•

Maintain the lumbar arch without over-arching.

•

Inhale, expanding your abdomen.

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Phase 2 - Descent •

Squat down, keeping your torso upright.

•

Lower yourself until your hips go below your knee level, breaking the 'parallel' formed by your thighs to the floor.

Phase 3 - Ascent •

Begin ascending, imagining pushing the floor away from you. Avoid the mistake of 'pulling with your back.' Engage only your leg muscles, keeping your torso solid and immobile. A mental exercise is to imagine your femur locked in your hip joint, using it as a pivot for the ascent.

•

Hold your breath until you've passed the point of maximum effort and regained your upright position. Then exhale and check your set. If necessary, adjust your position and prepare for another repetition.

Maintaining perfect form and stopping in time is crucial in this exercise. There's often a temptation to add that extra, poorly executed repetition by 'pulling with your back': a surefire way to get injured! Common Mistakes •

Avoid excessively rotating your toes and knees outward. This will quickly lead to knee joint pain.

•

Avoid back pulls. It's worth reiterating because 90% of people training, even those who have been going to the gym for years, continue to squat by lifting the barbell with their back instead of their legs. This results in forcing the spine into unnatural movements, endangering the health of your vertebrae 42

Main Muscles Involved:

Deadlift

• • • • • • • • •

Erector Spinae (Lumbar Muscles) Trapezius Gluteus Maximus Hamstrings Adductors Quadriceps Latissimus Dorsi Pectoralis Major Posterior Deltoid

The deadlift is the third and final fundamental exercise. It involves the entire body even more evidently than the other two. Though primarily a back development exercise, the deadlift engages the whole lower body, especially the hamstrings, and, to a lesser extent, the upper body. The current deadlift record stands at 501kg, held by Icelandic Hafthor Bjornsson, known for his role as "The Mountain" in the famous series Game of Thrones. It's also the heaviest weight lifted by a man in a weightlifting exercise.

43

Typically, the deadlift max is higher than the other two fundamentals. The capability to express greater strength in this exercise often leads to overexertion. Like the other fundamentals, 'cheating' the execution with compensations or incorrect movements in deadlifts is even more dangerous. Have an experienced Personal Trainer check your execution before increasing the weight. This ensures that your movement is correct and risk-free. Phase 1 - Setup •

Stand with your legs shoulder-width apart, with the middle of your feet extending beyond the barbell.

•

Bend your knees until your shins touch the barbell (if the barbell is raised by weight plates and not empty), ensuring you do not lean too far forward.

•

Bend down and grip the barbell shoulder-width apart.

•

Your hands should brush the outside of your shins.

•

Assume a solid structure, checking for adducted scapulae, good lumbar curvature, and a firm grip. Take all the time you need to achieve this position.

Phase 2 - Lift •

Before lifting the barbell from the ground, inhale and hold your breath.

•

Do not flex your arms to aid in lifting the weight; they should act as "solid hooks" for the barbell.

•

Maintain the lumbar curve throughout the lift. A common mistake is to lift the 44

•

barbell 'with the back,' i.e., bending the back and lifting as if picking up fallen keys.

•

As you lift, imagine pushing the ground away with your feet. This will focus your concentration on the lower body, concentrating most of the effort there.

•

Keep the barbell close to your legs throughout the lift, starting from the shins, sliding over the knee, and up to the thighs.

•

Keep the scapulae adducted throughout the lift. The structure should remain solid and compact, with all muscle groups in sync.

•

When your legs are fully extended, exhale, bring the barbell past the knees, push your chest out, and feel the adducted scapulae.

Phase 3 - Descent •

Slide the barbell to your knees, maintaining the lumbar curve and adducted scapulae.

•

Then, let the barbell drop or guide it to the ground, maintaining form.

•

Caution! It is strongly recommended to start with an empty barbell, paying close attention to execution to avoid back complications. Wear flat-soled shoes for a solid base during the ground push phase.

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Chest Exercises Incline Bench Press Main Muscles Involved: •

Pectoralis Major

•

Deltoids

•

Trapezius

•

Triceps (to a lesser extent)

•

Biceps (to a lesser extent)

The incline bench press is a popular variant of the flat bench press. It's typically incorporated into workout routines to vary muscle stimulation. While conceptually similar to the flat bench press, the barbell is pushed perpendicular to the ground rather than the body in the incline bench press. This trajectory alters the stimulation of the pectoralis major, addressing potential weak points

46

overlooked in the flat bench press. Not only does it help to rectify any imbalances, but varying the movement trajectory also aligns perfectly with one of the principles for improving muscle hypertrophy: periodically altering the stimuli to which a muscle is subjected. Moreover, its increased difficulty compared to the flat bench press makes it an excellent complementary exercise for improving performance in fundamental lifts. Differences in Setup Compared to the Flat Bench Press: •

The torso is inclined at an angle between 20° and 45° relative to the ground.

•

The grip is slightly narrower.

•

The feet are positioned slightly behind the knees to facilitate the pushing motion.

•

The barbell is pushed perpendicular to the ground but not to the torso.

Execution the execution is exactly the same of the bench press

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Chest Press

Main Muscles Involved: •

Pectoralis Major

•

Anterior Deltoid

•

Triceps

The chest press is an isotonic machine designed to develop the pectoral muscles. It is often paired with the flat bench press and dumbbell presses on a chest day. But how does it differ from the flat bench press? Is it more or less effective? To put it simply, it is less effective in terms of strength gaining. However, this doesn't mean it should be excluded from your workout routine. Let's explore why: The primary difference between an isotonic machine and free weight exercise is that in the former, the machine guides and supports the movement. In contrast, in the latter, the movement is free and entirely supported by the athlete. This leads to both drawbacks and benefits of isotonic machines compared to free weight.

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Drawbacks: 1. Guided movement means the athlete must adapt to the machine, not vice versa. This can cause problems with tendons and joints for those whose body proportions slightly differ from those the machine is designed for. Modern machines have tried to address this issue by incorporating ergonomic structures that can adapt to the athlete's physiology. 2. The machine supports the weight shift, meaning there is no need for stabilizer muscles that stabilize joints and maintain balance and stability during movement. These muscles are crucial for functional training to improve athletic or physical performance and are heavily recruited during free-weight exercises like the flat bench press, dumbbell presses, or squats. Athletes like rugby players, martial artists, or powerlifters, where free weight training is predominant, can attest to this. Benefits: When used correctly, an isotonic machine can bring enormous benefits, especially for those practicing pure bodybuilding. Since the weight is supported by the machine, exercises can be performed to exhaustion without the risks associated with freeweight exercises like the flat bench press or squats. Therefore, the chest press, like all isotonic machines, is usually included in routines after free weight exercises, allowing for continued muscle stress until exhaustion safely and with significant hypertrophic benefits. Posture: The posture during isotonic machine exercises should be the same as that for free weight exercises, which includes scapular adduction and lumbar curvature. The only specific consideration for the chest press is to adjust the seat so that the grip on the handles is lower than the shoulders, roughly at nipple heigh 49

Cable Crossovers

Muscles Involved: •

Pectoralis Major

•

Anterior Deltoid

•

Biceps (to a lesser extent)

Cable crossovers can be performed using a bench or high/low pulleys. When performed on cables, they maintain constant muscle tension throughout all exercise phases, departing from the typical peak and stall phases inherent in freeweight exercises. This results in a different kind of stress: less intense but continuous. As we've learned, such diversity in stimuli type is one of the fundamental conditions for muscle growth.

Main Mu

50

The handles can be positioned high or low; the only difference is that in high crossovers, the external-costal fibers of the pectoralis major are more engaged, while in common crossovers, the sternoclavicular fibers are more activated. Execution: • •

Stand in the center of the cables and grab the handles, pulling them towards your body until your elbows touch your torso. This safe position allows you to bring the wires to the starting position. This might seem unnecessary initially, but as the weight increases, this step becomes crucial to avoid injuries.

•

From this position, step forward and bring the handles in front of your eyes, extending your arms and keeping elbows and hips slightly bent.

•

Begin the descent and muscle tension phase: open your chest and arms, controlling the weight's force and continuing to open your arms until reaching a position of scapular adduction. To avoid excessive joint stress, your elbows should never go too far back compared to your torso, and you should always remain slightly bent.

•

Once this position is reached, push the handles forward, returning them to the starting position in front of your eyes, focusing the effort on the pectorals.

Common Mistakes: •

Arms too far back in the negative phase.

•

Execution too rapid.

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Bicep Exercises Dumbbell Curl

Main Muscles Involved: •

Biceps

•

Forearm

Description Dumbbell curls are an irreplaceable isolation exercise for developing the biceps. An isolation exercise focuses all effort on a single muscle group, distinguishing it from multi-joint exercises that involve multiple body parts. The effectiveness of this exercise is negated when compensating due to excessive weight. Choose a weight appropriate for your level that allows you to complete all repetitions without excessive swaying or the indirect involvement of the shoulder.

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Execution: •

Stand with your feet shoulder-width apart, slightly bent, and scapulae adducted.

•

Grip the weights with palms facing upwards.

•

Keep your elbows locked to your body; the movement involves alternately (or simultaneously) lifting the two weights using only the strength of the biceps.

•

The only part of the arm that moves is the forearm. From the elbow upwards, the arm remains stationary, and the torso stays straight and immobile throughout the exercise.

Mistakes to Avoid •

Avoid compensations to facilitate bicep contraction, especially bending the torso towards the weight to recruit the deltoid's strength for lifting.

•

Excessive speed with weight swinging to leverage inertia.

•

Elbows and arms detached from the body.

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Barbell Curl Main Muscles Involved: •

Biceps

•

Forearm

The barbell curl is a variant of the dumbbell curl for arm muscle training. It involves greater muscle engagement since the barbell requires simultaneous movement of both arms, thereby increasing the difficulty level. This is why, unfortunately, it's common to see this exercise performed incorrectly in the gym. Here's the correct execution to observe carefully to avoid injuries.

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Execution: •

Grip the barbell slightly wider than shoulder width. Choose an ergonomic barbell, as shown in the figure, to accommodate wrist ergonomics if possible.

•

Keep your legs slightly bent, maintain a good lumbar curve, and keep your back straight.

•

Lock your elbows to your body and perform the movement by fully extending your arms so the barbell grazes your legs in the eccentric phase. Execute the movement very slowly to maximize muscle activation.

•

Begin the concentric phase by bringing the barbell to the starting position in front of your chest. Try to perform the movement, focusing the effort solely on the biceps, avoiding the involvement of other arm or body muscles.

Mistakes to Avoid: •

Avoid swaying or indirectly engaging the deltoids to complete the exercise. In addition to compromising the effectiveness of the exercise, swaying movements can risk spinal health and lead to annoying injuries.

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Leg Exercises 45° Leg Press

Main Muscles Involved: •

Quadriceps Femoris

•

Hamstrings

•

Calves

•

Glutes

The 45° leg press is an isotonic machine for developing the entire lower body. It's a viable alternative for those who, due to mobility issues, cannot perform free-weight squats. However, it should not be underestimated; performing the leg press incorrectly, especially with high weights, can cause back and knee pain.

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Execution: •

Sit down, ensuring your back is firmly against the backrest and your glutes are firmly on the seat.

•

Place your feet at shoulder height or slightly wider, with shins perpendicular to the platform. Adjust the height of your feet so that your knees never go beyond your feet in the concentric phase.

•

Start the eccentric phase by pushing the platform away from you. Do this while maintaining a solid physical structure, gripping the supports firmly, and contracting your glutes. Well-contracted glutes will protect the spine during execution.

•

Reach the end of the eccentric phase without fully extending your legs; stop just before, keeping the legs slightly bent to protect the knees, which might not withstand the weight of the press alone.

•

Return to the concentric phase, careful not to let your knees go beyond your feet level.

Common Mistakes: •

Feet placed too narrowly on the platform.

•

Glutes not firmly on the seat.

•

Knees pushed too far forward in the concentric phase.

Advice: •

While not as effective as squats, the leg press is excellent for focusing on the quadriceps and hamstrings. Combine intense leg press workouts with squats to progress quickly with your weights. 57

Leg Curl

Main Muscles Involved: Hamstrings

The leg curl is the counterpart to the leg extension, explicitly designed for strengthening the hamstrings. While the leg extension places more significant stress during the eccentric phase, the leg curl does so during the concentric phase. This allows for focused muscular stress exclusively on the hamstrings, one of the most challenging muscles to isolate. These two machines are often paired as completion exercises toward the end of a leg day. Avoid performing a completion exercise before a corresponding muscle group's multi-joint exercise. Doing so risks compromising the performance of the multi-joint exercise, thereby reducing muscle gain potential. Execution: • • • • •

Position yourself with your back flush against the backrest. Place your feet on the suspended cushion at the height of the Achilles tendon. Grasp the handles with your hands, keeping your entire structure stable and solid. Bend your legs, keeping your feet natural throughout the exercise. Once your legs are fully bent, begin the eccentric phase by slowly extending your legs.

Common Mistakes: The most common error is flexing the toes towards the shin during the exercise. This automatic movement aims to offload excessive weight from the hamstrings. If you consistently make this movement, it indicates the weight is too heavy. For the exercise to be effective, the weight should solely burden the hamstring muscles; therefore, it's advisable to reduce the weight and try again 58

Leg Extension

Main Muscles Involved: •

Quadriceps Femoris

The leg extension is an isotonic machine designed for isolated stimulation of the quadriceps femoris. The single-joint leg extension movement allows complete quadriceps isolation, excluding the remaining thigh muscles. It is a completion exercise as it enables pushing the quadriceps to failure after being pre-exercised with a multi-joint exercise. Thus, incorporate the leg extension as the final touch at the end of your leg day

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Execution: •

Position the fronts of your feet under the appropriate cushion.

•

Place your back flush against the backrest.

•

Set your knees adjacent to the angle of the seat.

•

Grasp the handles firmly and maintain a solid physical structure.

•

Begin the eccentric phase by fully extending your legs. Minimize body oscillations during this phase and focus the movement solely on the legs.

•

This ascending phase can be executed explosively.

•

In descending, control the movement, slowly returning your feet to the starting position.

Common Mistakes: •

Avoid swaying your body during the exercise. The body adopts an instinctive strategy to offload some weight from the quadriceps.

•

Executing this exercise requires a firm grip on the handles to avoid swaying.

•

Do not perform the exercise too quickly. Only the initial ascending phase can be more explosive. The descent should be prolonged and controlled. This ensures that the muscle tension concentrated in the quadriceps is maximized for effectiveness.

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Lunges with Dumbbells

Lunges are a multi-joint exercise that develops all the muscles of the legs, with a particular focus on the quadriceps, femoris, and glutes. They can be performed using dumbbells or a barbell placed on the shoulders. This latter method is usually adopted when the weight becomes too cumbersome to hold in the hands, and it's more convenient to rest it on the shoulders with a barbell. Lunges can be a valid alternative to squats and an exercise to combine with them, thereby promoting symmetrical muscle growth through individual leg work.

Main Muscles Involved: • Quadriceps • Adductors • Glutes • Hamstrings • Calves 61

Execution: •

The exercise involves a walking motion along a linear path. Alternatively, you can perform the exercise in place, returning to the starting position after each forward step.

•

The stride length should be such that it allows you to descend until the knee of the supporting leg almost touches the ground. Additionally, the stride shouldn't be too short, as the knee of the leading leg should always remain aligned with the shin, which falls perpendicular to the ground.

Common Mistakes: •

The most frequently observed error is landing with the knee too far forward compared to the shin. This position is dangerous for the joint and can quickly lead to injury.

Calf Raises on Smith Machine Main Muscles Involved: •

Calves

One of the few ways to isolate the calves is to perform calf raises on a Smith machine. Solid and well-developed calves enhance performance in all lower body exercises and offer an excellent aesthetic return. Execution: •

Place a step under the Smith machine and stand on it, positioning only the balls of your feet on the step and resting the bar across your shoulders.

•

Utilize the flexibility of your feet to lower your heels as much as possible while keeping the balls of your feet anchored to the step.

•

Raise back up to the starting position by lifting onto the tips of your toes. 62

Shoulder Exercises Dumbbell Shoulder Press Main Muscles Involved: •

Anterior Deltoids

•

Trapezius

The dumbbell shoulder press is an exceptional exercise for developing the shoulders. It can be performed with dumbbells or a barbell, but dumbbells are recommended as they place less stress on the shoulder joint and promote symmetrical muscle growth.

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Execution: •

Sit back against the seat, maintaining a good lumbar curve and contracting your glutes.

•

During the resting phase, place the dumbbells on your thighs, one at a time. This intermediate step may seem unnecessary but becomes crucial with heavy weights.

•

When ready, push one knee up at a time to bring the corresponding weight to shoulder height.

•

Inhale, expand your ribcage and simultaneously press both dumbbells above your head until your arms are almost fully extended. Avoid complete extension to protect the elbow joint.

•

Slowly return to the starting position by bending your arms and puffing out your chest.

•

Once the dumbbells are back at shoulder height, continue with another repetition.

Common Mistakes: •

Avoid excessively heavy weights. This is a fundamental principle in bodybuilding: excessive weight endangers health and is counterproductive for muscle gain. This is especially true for shoulders, as they are one of the muscle groups most prone to injury. Therefore, always increase weights gradually and ensure perfect execution with each repetition.

•

Do not perform the exercise too quickly. A hastily executed repetition prevents quality execution and exposes the joint to a higher risk of injury.

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Lateral Raises

Main Muscles Involved: • • •

Anterior Deltoids Posterior Deltoids Lateral Deltoids

Lateral raises are a classic exercise essential for shoulder training. Start with light weights to avoid straining the joint. Generally, it's always better to do more repetitions in single-joint exercises rather than increase the load excessively and compromise executio

65

Execution: •

Slightly bend your legs, keeping them shoulder-width apart.

•

Keep your torso upright, scapulae adducted, and arms slightly bent. Slowly raise your arms to reach a 90° angle from this position, ensuring they don't go above shoulder height. Focus should be on the upper part of the arms, from the shoulder to the elbow. The hands and forearms merely connect to the weight as 'hooks.'

•

Hold the raised position for a few seconds and then slowly return to the starting position.

Mistakes to Avoid: •

Avoid hunching over during the exercise, as this could cause back problems.

•

Avoid performing the exercise too quickly. The effectiveness lies in the constant and prolonged tension placed on the shoulder.

•

Do not raise the dumbbells above shoulder level. Doing so risks possible injuries, and there's no proven additional muscle-strengthening benefit from going higher.

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Military Press

Main Muscles Involved: •

Deltoids

•

Trapezius

•

Triceps

•

Pectorals

The military press is a multijoint exercise, often included among the fundamental exercises for its ability to recruit all the upper body muscles directly or indirectly. Its intense involvement ensures good hormonal production and the enhancement of hypertrophy and strength throughout the upper body.

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Execution: •

Rest the barbell on high hooks to avoid tiring yourself out before each set while getting the barbell into the starting position.

•

Grip the barbell lightly, resting it on your chest, and find your stance: slightly bend your knees, establish a solid posture with your legs slightly wider than shoulder-width apart, maintain a good lumbar curve, and keep your neck in line with the spine.

•

Inhale and take a slight momentum by bending your knees slightly. This movement will help you push the barbell up above your head.

•

As soon as you reach full arm extension, exhale and start the descent phase.

•

Lower the barbell back to your chest while inhaling again and puffing out your chest. Pay attention in this phase to keep your head and torso as straight as possible. Feel the rotation of the scapulae that allows the barbell to lower, barely grazing your chest again.

Common Mistakes: •

Swaying in this exercise can lead to serious back injuries, especially with heavy weights.

•

There is often a tendency to excessively throw the head back, which can unbalance the entire physical structure.

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Barbell Row Main Muscles Involved: •

Latissimus Dorsi

•

Trapezius

•

Posterior Deltoid

•

Rhomboids

The barbell row is an excellent multi-joint exercise for training the back muscles. Given the critical position of the torso, those with musculoskeletal issues should perform the machine variant that provides torso support. The barbell row activates the entire upper body area with a particular focus on the lats and is often included in training routines after a deadlift session.

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Execution: •

Stand with your legs slightly wider than shoulder-width apart and knees slightly bent.

•

Lean forward while maintaining a good lumbar curve, adducted scapulae, and contracted back. Your arms should be extended, gripping the barbell shoulder-width apart.

•

Pull the barbell towards your belly by moving only your arms and feeling the back contract. This phase can also be executed explosively.

•

Slowly return to the starting position, controlling the barbell's movement.

•

Throughout the exercise, maintain a mind-muscle connection focused on the back. The back is one of the more challenging muscles to 'feel.' The risk is lifting the barbell solely with arm strength without adequately engaging the lats.

Common Mistakes: •

A common issue is incorrectly replicating a 'rowing' motion: the angle between the forearm and bicep is too acute, leading to the barbell being lifted only with arm strength. This results in a performance far below the potential of a more significant muscle like the latissimus dorsi. To avoid this, ensure the angle between your bicep and forearm is sufficiently wide and that the barbell 'lands' low at the belly level.

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Lat Pulldown Machine Main Muscles Involved: •

Latissimus Dorsi

•

Trapezius

•

Posterior Deltoid

The lat pulldown machine is an excellent exercise for back development. It's perfect for beginners who cannot yet perform pull-ups but is also favored by more experienced individuals for its exceptional effectiveness. The machine's design allows fatigue in a challenging muscle like the back, promoting hypertrophy.

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Execution: •

Grasp the bar with either a pronated (overhand) or supinated (underhand) grip: for a pronated grip, grasp the bar wider than shoulder-width; for a supinated grip, get the bar at shoulder width.

•

Pull down the bar enough to slide your thighs under the padded cushion.

•

Assume the correct position: straight back with a lumbar curve, chest open, legs firmly on the ground, and arms extended.

•

Pull the bar toward you, brushing your chest and utilizing the back muscles as much as possible.

•

Perform the exercise, keeping your torso straight, without leaning backward, and your head directly: the bar should brush past your nose and not be too far away.

Common Mistakes: •

Leaning too far back is considered 'cheating' because it shifts the mechanical tension from the back to the chest, nullifying the exercise's effectiveness.

•

In some gyms, you might see the lat pulldown performed with the bar passing behind the head. This is not necessarily incorrect, but it's a variant that doesn't add anything regarding muscle growth and could cause neck issues. Therefore, it's generally not recommended.

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Low Pulley Row with Close Grip

Main Muscles Involved: •

Latissimus Dorsi

•

Trapezius

The low pulley row is an excellent exercise in your back day routine. It is often paired with wide-grip lat pulldowns. Alternating between wide and narrow grips allows for evenly distributing muscle stress between the upper (wide grip) and lower (little grip) back muscles, ensuring uniform back growth. Additionally, it is considered an excellent exercise for increasing overall back thickness, making it a perfect complement to the lat pulldown, which is ideal for increasing overall back width.

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Execution: •

Sit on the seat and firmly place your feet on the platform.

•

Lean forward and grab the handlebar, ensuring you maintain your lumbar curve.

•

Pull the handlebar toward you, straightening your back. At this point, while holding the handlebar, assume the correct set for execution: slightly bent legs, straight torso and back, elbows tight to your sides.

•

Once in the correct position, begin the exercise by pulling the handlebar towards your navel using only your arms and feeling the muscle contraction in the lats. Keep your torso as still as possible, and open your chest.

•

Once the handlebar reaches your belly, hold the peak contraction for a few seconds, then slowly return to the starting position with extended arms, gradually yielding to the pulley's force. Pay attention during this phase to not bend your back and control the movement.

Common Mistakes: •

The most common error is bending forward without respecting the lumbar curve. This happens when the weight is too heavy to be moved effectively, focusing effort solely on the lats. In such cases, it is always wise to reduce the weight to perform the exercise safely.

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Vertical Row Main Muscles Involved: • Lower Back Muscles • Upper Back Muscles The vertical row machine is a standard fixture in commercial gyms, offering a safe way for beginners to train their back muscles. Often paired with the lat pulldown machine, it serves as an introductory exercise for back training, although it generally provides modest intensity. Once you've learned to train safely, it's recommended to include the vertical row as a complementary exercise until exhaustion at the end of a back day, primarily featuring rows or deadlifts. The vertical row machine has two different grip options, allowing for varying workouts: •

The high and wide grip focuses more on the upper back.

•

The low and narrow grip targets the lower back more.

The lower grip is recommended to ensure total back engagement for a typical routine that includes exercises like rows and lat pulldowns. Execution: •

Adjust the seat so your chest stays pressed against the backrest throughout the exercise. If using the low row option, lower the seat slightly to allow your arms to make a sufficiently low arc.

•

Maintain a solid structure with a straight and immobile torso; grab the handles and pull them towards your belly. It would be a mistake to remove the handles solely with your arms; the back muscles should be doing the work, allowing for a more significant workload. 75

Rear Deltoid Flyes

•

From this position, slightly bend your arms and lift them laterally, bringing the dumbbells to shoulder height.

•

Hold the contraction for a few seconds and slowly lower to the starting position.

Main Muscles Involved: •

Deltoid

•

Trapezius

This exercise primarily targets the posterior bundles of the deltoid muscle. It can be performed prone on a bench or standing without support. Execution: •

Stand with your feet slightly wider than shoulder-width apart, bend your torso forward as much as possible until it's almost parallel to the ground, and keep your legs slightly bent. The position is very similar to that of the barbell row.

Common Mistakes: •

Avoid swinging during the execution.

•

Do not keep your arms too straight, but focus the movement in the upper part of the arms; the forearm and hand should only serve to 'hook' the weight.

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Main Muscles Involved:

Shrugs

•

Trapezius

Shrugs are a specific exercise for training the trapezius muscles. Often overlooked, the trapezius muscle is crucial for aesthetic development. This makes shrugs an increasingly popular exercise. Shrugs can also be performed with dumbbells. Execution: •

Grab a barbell with an overhand grip, keep your arms straight, and your torso contracted and immobile.

•

Shrug your shoulders up and down while keeping your neck still.

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T-bar Row Main Muscles Involved: •

Latissimus Dorsi (Lats)

T-bar rows are an exceptional exercise for building a massive back, primarily suited for those with already developed back strength. The weight load on the lower back area makes this exercise unsuitable for beginners or those with back issues.

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Execution: •

Stand with the barbell between your legs.

•

Maintain a good lumbar curve, plant your feet firmly on the ground, and keep your head aligned with your spine. Lean slightly forward and bend your knees.

•

Grab the barbell directly or use a pulley attachment. Pull it towards you, ensuring the load is mainly on your shoulder blades and back muscles, not your arms.

•

Return to the starting position by slowly lowering the barbell, controlling the movement, and avoiding jerks that could harm your back.

Common Mistakes: •

Slight oscillation is permissible to accompany the movement and cushion the recoil.

•

Always ensure you maintain a good lumbar curve and a solid overall structure. Performing this exercise in a disorganized manner can quickly lead to back injuries.

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French Press Main Muscles Involved: •

Triceps

The French press is an excellent isolation exercise for the triceps. It can be performed with a barbell or in its variation with dumbbells. If you decide to use a barbell, a curved barbell is recommended to avoid wrist joint issues.

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Execution: •

Lie on a bench, holding the barbell with an overhand grip at chest level with your arms bent and close to your torso. This position prevents the weight from falling behind you due to kinetic force.

•

Once you're lying down, find your set: Plant your feet firmly on the ground, contract your glutes, adduct your shoulder blades into the seat, and push your chest out. Push the barbell up, fully extending your arms. This is your starting position.

•

Slowly bend your arms from here, bringing the barbell to just above your forehead. This phase should be executed very slowly to prevent the barbell from gaining too much speed and becoming dangerous.

•

As soon as the barbell has almost touched your forehead, push it up, focusing the effort solely on the triceps and keeping the rest of your body as immobile as possible.

Common Mistakes: •

The most frequent error is not bending the arms but rotating the shoulders backward with extended arms. This does not allow isolating muscle tension in the tricep and can cause problems with the shoulder joint.

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Push-Down Main Muscles Involved: •

Triceps

Push-downs can be performed using a bar or a rope. Both variants effectively isolate muscle tension in the triceps and promote hypertrophy. Including push-downs after the French press in specific workouts for tricep enhancement is recommended. Cable work, being safer, allows you to exhaust the muscle fully

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Execution: •

Start with your legs shoulder-width apart, a good lumbar curve, torso slightly bent forward and solid.

•

From this position, grasp the bar, bring it to chest height, keep your elbows close to your body, and start the eccentric phase by pushing the bar down to thigh height, almost entirely extending your arms.

•

Return to the starting position, letting the weight's force slowly overcome you.

•

Variant with rope: Grasp both ends of the rope and pull it down to thigh height, similar to the bar variant. The only difference in the final part is that you can rotate your wrists slightly outward. This maintains tension on the triceps for this additional stretch.

Common Mistakes: •

In gyms, this exercise is often performed too far from the pulley, with the torso leaning too far forward or arms detached from the body.

•

A more common mistake is to pull the weight by rotating the shoulders, thus involving and moving all the arm joints. For the exercise to be effective, it's crucial that only the elbow joint, which allows forearm mobility, extends while the bicep and tricep remain anchored to the torso.

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Dips on Parallel Bars

Main Muscles Involved: •

Triceps

•

Deltoids

•

Pectorals

Dips on parallel bars are a bodyweight exercise for strengthening the triceps and chest. As a bodyweight exercise, it might be too easy for more experienced athletes, in which case a weighted belt is essential. Conversely, even achieving 6-8 repetitions might be challenging for novices. In such cases, the bench variant is recommended.

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Execution: •

Despite the name, there aren't usually parallel bars in classic bodybuilding gyms. Instead, there's a structure for pull-ups with two protruding handles for dips. The principle remains the same.

•

Grasp the bars with extended arms, adducting your shoulder blades and opening your chest.

•

Begin the descent by slightly leaning forward, bending your arms, and keeping your neck aligned with your spine.

•

The more your body leans forward, the more the pectorals are involved. The straighter your torso, the more the entire weight of your body falls on the triceps.

Common Mistakes: •

A common mistake is hunching during execution and not maintaining a shoulder-width arm opening.

Bench Variant: To perform the bench variant, bring two benches together parallel to each other at a distance that allows you to sit on one bench and place your feet on the other. Sit on the long side of one of the benches, place your hands on the seat, and grasp the edges. Your arms are close to your body. Place your feet on the other bench. From the seated position, descend into the void, supported only by your arms, bending and keeping your feet on the bench. Descend until your triceps are parallel to the ground, and then return to the starting position.

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Beginner to Intermediate Workout Plans

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Full- Body Workout Plan As a beginner in bodybuilding, starting with a full-body workout plan is an excellent approach. Here's why: 1. Familiarity with Equipment: You get to practice with various gym equipment while the knowledge is fresh. This helps you quickly become comfortable with the exercises. 2. Uniform Muscle Training: You'll familiarize yourself with your body by uniformly training all muscle groups in each session, avoiding lactic acid build-up in any single muscle group. Starting with a full-body routine means a gentle yet instructive beginning, both technically and physiologically. Frequency of Workouts: The full-body plan is divided into 3 days: A, B, and C. However, according to your schedule, you can adjust this to fewer or more days per week (refer to the previous chapter on planning). In such cases, continue the A, B, and C routine across weeks. For example: • If you can train only 2 days a week: • Week 1: A - B • Week 2: C - A • Week 3: B - C • And so on... • If you train 4 times a week: • Week 1: A - B - C - A • Week 2: B - C - A - B • Week 3: C - A - B - C • And so forth...

Having a day of rest between workouts is advisable to allow your body to recover. 87

Full-Body workout Plan Day A Exercise

Series x repetitions

Recovery (seconds)

Bench press

4x8

90’

Leg press

4x10

90’

Barbell/Dumbell Row

3x8

90’

Lateral Raises

4x10

60’

Dumbell Curl

4x10

45’

French press

4x8

75’

Full-Body workout Plan Day b Exercise

Series x repetitions

Recovery

Squat

4x8

90’

4x8

90’

4x10

90’

4x8

60’

3x10-12

60’

3x10-12

35’

Inclined Bench Press Lat machine Dumbbell Shoulder Press Barbell EZ Curl Push down

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Full-Body Workout PLan Day C Exercise

Series x repetitions

Recovery

3x10

90’

Pulley

4x12

60’

Lounges

3x8

75’

Leg extension

4x10

Leg curl

3x8

60’

Military press

4x8

75’

Chest press

60’

Duration of Full-Body Workout Plan: The duration to maintain this full-body workout plan depends on individual factors. It could be 1, 2, or 3 months, varying based on your weekly training frequency and how your body responds. The right time to change the plan is when you've mastered the perfect execution of all exercises and when post-workout lactic acid soreness becomes less intense.

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The Mono-Frequency Approach After completing your initial training phase, it's time to get serious with a six-month mono-frequency regimen. This training style involves working each muscle group just once a week with particularly intense sessions, followed by a whole week of rest. Why Mono-Frequency? •

Intense Workouts: By subjecting a muscle to strenuous sessions, you hit it from all angles and exhaust it completely. This intensity makes it impractical, and even counterproductive, to train the same muscle group again in the following days.

•

Muscle Recovery: The micro-tears in the muscles caused by intense training need time to heal. Without sufficient recovery, the muscles can't adapt and grow.

The transition from Full-Body to Mono-Frequency: •

Initial Challenge: Moving from a full-body schedule to a mono-frequency plan can be challenging in the first few weeks. However, this new stimulus is critical to achieving faster and more pronounced results.

•

Developing Strength: This phase focuses on building strength and increasing your body's capacity for work. Strength is essential for both hypertrophy and aesthetic improvements.

Understanding Strength: •

Strength and Hypertrophy: Strength and muscle growth (hypertrophy) are interlinked. Improving in one area positively affects the other. 90

•

Defining Strength: We can understand strength through the equation F=m ×a where 'F' is force, 'm' is the object's mass, and 'a' is acceleration. To become stronger, you can either increase the mass of the object you're moving (m) or enhance your explosive strength (acceleration, a).

Upcoming Focus: •

The following chapters will delve into the best techniques for improving mass (m) and acceleration (a), enhancing overall strength.

Mono-Frequency Training Program: 3 Days a Week For those transitioning from a full-body routine, the monofrequency schedule recommends alternating between training and rest days throughout the week. This schedule focuses on specific muscle groups once per week with intense sessions, allowing optimal recovery time. The structure is: 1. Day 1: Chest and Biceps 2. Day 2: Legs and Shoulders 3. Day 3: Back and Triceps Pairing Muscle Groups: •

Chest with biceps and back with triceps. This pairing is strategic, as chest exercises also engage the triceps, and back exercises involve the biceps. Overworking these muscles could be counterproductive, especially for beginners.

•

Shoulders and arms are combined in one session to reduce weekly training days, enhancing recovery. 91

Key Multi-Joint Exercises: •

Chest: Bench Press

•

Legs: Squats

•

Back: Deadlifts or Barbell Rows

•

Shoulders: Dumbbell Shoulder Press or Military Press

Progression and Importance: •

Focus on progression in these exercises as they offer the most significant gains. They require dumbbells and barbells, stimulating various muscle groups and stabilizing muscles, which are crucial for balance and stability.

Supplementary Exercises: •

After the primary exercise, additional volume is achieved through machine-based and isolation exercises. These play a complementary role, ensuring comprehensive muscle engagement and hypertrophy.

Series and Repetitions: •

The program stays close to the initial training structure regarding series and repetitions. Engaging in low repetitions with high loads could be technically premature. The exercise types are differentiated based on repetitions: •

1-5 reps: Focus on strength increase.

•

6-12 reps: Target muscle hypertrophy.

•

12+ reps: Aimed at endurance and resistance.

With 8 repetitions in multi-joint exercises, this program is within an optimal range for muscle hypertrophy development. 92

Mono-Frequency Training Schedule: 3 Days a Week Here's the detailed program for each training day:

Mono-frequency workout plan 3 days x week Day A Exercise Bench press

Series x repetitions

Recovery

4x8

90’

Inclined bench dumbell press

4x8

Chest press

4x10

75’

4x12

60’

3x10-12

45’

3x10

45’

Cable Crossovers

Dumbell Curl

Scott Bench

90’

93

Mono-frequency workout plan 3 days x week Day b Exercise

Squat

Leg Press

Leg extension

Leg curl

Dumbell Press

Lateral Raises

Series x repetitions

Recovery

4x8

90’

3x8

90’

3x10

75’

4x12

60’

3x8

90’

4x12

75’

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Mono-frequency workout plan 3 days x week Day c Exercise Barbell Row Lat machine Verical row Pulley French press

Push down

Series x repetitions 4x8 4x12

Recovery 90’ 90’

4x8

75’

4x12

75’

4x8

75’

4x8

60’

This program is designed for comprehensive development, emphasizing muscle hypertrophy and balanced growth across major muscle groups. The specified recovery times ensure adequate rest between sets for optimal performance.

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Four-Day-Per-Week Mono Frequency Training For those ready to tackle a more challenging regimen, we've crafted a four-day-a-week training program. This demanding approach in time and physical exertion promises accelerated exercise progress and quicker muscle growth. Train four times a week, and in a few months, you'll be amazed at the transformation in the mirror! There are no special considerations compared to the three-day mono-frequency program, except for the challenge of scheduling workouts with a rest day following each training session. Ideally, the weekly organization should look like this:

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato Domenica Work Rest Work Rest Work Rest Work Out Out Out Out

You can pair some workouts without a rest day in between if necessary. It's better to train, even if tired, rather than skip a workout entirely! Without the intervening rest day, it's crucial in a mono-frequency approach to avoid back-to-back upper body workouts, like chest and back days, to prevent excessive fatigue and potential injury from improperly executed exercises. Therefore, the schedule includes a leg day between the chest and back days to address this issue. The week concludes with a workout focused solely on the shoulders, which will finally receive the attention they deserve thanks to the four-day solution. 96

Mono-frequency workout plan 4 days x week Day a Exercise Bench Press

Inclined Dumbell bench press Chest press Cable Crossovers

Barbell curl Dumbell Curl

Series x repetitions

Recovery

4x8

90’

3x8

90’

4x10

75’

4x12

45’

4x8

60’

4x10

45’

Mono-frequency workout plan 4 days x week Day b Exercise

Series x repetitions

Recovery

Squat Leg Press Lounges Leg extension Leg curl

4x8 3x8 4x12 3x10 4x12

90’ 90’ 90’ 75’ 60’

Calf at multipower

4xMax*

60’

97

Mono-frequency workout plan 4 days x week Day c Exercise

Push down

Series x repetitions 4x8 4x12 4x8 4x12 3x8 4x8

Recovery 90’ 90’ 75’ 75’ 75’ 60’

Dip

3xMax

75’

Rematore bilanciere Lat machine Verical row Pulley French press

Mono-frequency workout plan 4 days x week Day c Exercise

Series x repetitions

Recovery

Military press

4x8

90’

Dumbell Shoulder Press

3x8

90’

Lateral raises Frontal Raises

4x12 3x8

60’ 45’

Rear Deltoid Flyes

3x10-12

60’

Shrugs

4xMax

60’

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This schedule is designed for advanced fitness enthusiasts seeking rapid muscle growth. Each day focuses on specific muscle groups, allowing for intense workouts followed by adequate recovery time. The "Max reps" in some exercises mean performing as many reps as possible within the set.

Two-Day Mono Frequency Training Schedule While three or four days a week are ideal for mono-frequency training, a two-day schedule is also significantly effective if personal commitments limit your gym time. You can simply follow a three-day mono-frequency plan, spread over two weeks as follows: •

Week 1: Day A and Day B

•

Week 2: Day C and Day A (repeat)

•

Continue alternating in this manner

Note: Avoid a four-day mono-frequency schedule if you can only train two days a week, as this could lead to prolonged periods of inactivity for specific muscle groups. If your gym time is limited, a two-day schedule is more practical. Duration of the Mono Frequency Schedule Typically, a training plan can last from 4 to 6 months. However, the aim is not to complete the schedule with the same weights and number of sets and repetitions throughout. For the schedule to be effective, it should challenge you to improve your performance incrementally. After an initial one to two months of getting familiar with the exercises and working towards completing them with your target weight (refer to the previous chapter on this topic), you should aim to increase your target weight from the second or third month, thus elevating the 99

difficulty of the exercises. This progressive approach turns the training schedule into a helpful tool, pushing you to enhance your performance over time and initiating the virtuous cycle leading to muscle hypertrophy. This discussion leads us directly into the next chapter.

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Progressing in Weight Load and Muscle Gain: Practical Techniques for Beginners and Intermediates

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Even in commercial gyms, which now focus more on fitness than bodybuilding, you receive a workout plan for a reason. It's not just about the exercises listed but what the plan represents: a part of a larger, usually month-long, programming arc. This plan is crucial because it outlines the path and challenges for the next 5-6 months. Why Programming Matters Effective programming involves progressively increasing the difficulty of workouts. This progressive stimulation forces your body to adapt muscularly. Repeating the same routine without increasing the load or repetitions will halt progress and physical development. In the short term, a workout plan helps identify a minimum performance benchmark you should strive to exceed over time. Without a plan, your training might become instinctive and inconsistent, varying with your daily physical and mental condition. Three Variables for Increased Workout Difficulty: 1. Volume 2. Intensity 3. Density For beginners/intermediates, these three factors are crucial for setting up progression in your workouts. Let's delve into each.

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Volume Volume, the total workload, is vital for hypertrophic stimulus in bodybuilding. It's calculated by multiplying the number of sets by the number of repetitions weekly. Among all variables, volume is the easiest for the body to adapt to and progress in. To increase volume and keep workouts stimulating, consider the following: •

Increasing exercises: Add more work, like push-ups at the end of the chest day.

•

Increasing repetitions: For example, move from 4x8 squats to 4x9 the following week.

•

Increasing sets: Change from 3x8 to 4x8 on bench press.

Is More Always Better? Not necessarily. Our bodies can't handle more volume than our current capabilities allow, and avoiding "junk volume" is crucial. Junk volume refers to work that doesn't effectively contribute to muscle growth, often occurring when muscles are too fatigued to contract properly or when other muscle groups compensate during an exercise. Optimal Volume Range: •

Large muscle groups: Approximately 95-165 repetitions.

•

Smaller muscle groups: About 85-145 repetitions.

•

Specialized focus on a weak area: Potentially 175-235 repetitions, including additional weekly training sessions.

Summary of Volume: Increasing your training volume is an effective way to improve muscle response. If you're a beginner, try increasing the volume 103

of your full-body or mono-frequency schedule for 1-2 months. Once you achieve your goal, such as adding a complete set in bench press or additional exercises, you can consider it a success. This improvement will trigger muscular adaptation and strength gain. But the Work Doesn't Stop There! After increasing volume, the real challenge begins increasing intensity. Return to the original number of exercises/sets/repetitions as initially outlined, and focus on increasing intensity.

Intensity In bodybuilding, "intensity" has two meanings: 1. Objective Intensity refers to the mechanical tension placed on a muscle group during an exercise. Therefore, it's safe to conclude that the heavier the weight lifted, the higher the Intensity. 2. Subjective Intensity pertains to an individual's perceived effort during a performance. This is highly sensitive as it can be influenced by daily life factors like stress, lack of sleep, or poor diet, which can affect fatigue perception and performance. For this reason, it's risky to base workouts solely on this subjective Intensity except for advanced athletes. Our strategy focuses on the first, more objective definition of Intensity, essentially relating to the weight loaded on the barbell. The Rule of Inverse Proportionality between Intensity and Volume: 104

•

The more voluminous the workout session, the lower the Intensity needs to be.

•

Conversely, the more intense the session, the lesser the workout volume.

This holds true until you become stronger and can handle more intensity/load for the same volume and vice versa. How to Improve Intensity: Like volume, Intensity can also be progressively increased, but it's a bit more complex and requires precise steps for successful implementation. The Process Can Be Summarized in Three Phases: 1. Increase Weight Load and Decrease Sets and Repetitions: •

Temporarily reduce the number of sets and repetitions and increase the weight in your chosen exercise (preferably a multi-joint exercise at the start of the workout). Over the following weeks, your goal should be to reach the initial number of sets and repetitions but with a higher load.

•

Example: If you usually do a 4x8 bench press with 60kg, reduce the sets from four to three and the repetitions from 8 to 6 while increasing the weight from 60kg to 65kg, or even 70 kilograms in exceptional cases.

1. Increase Sets While Maintaining the Load: •

The goal is to return to your original 4x8, but gradually. Start by increasing only the sets, moving from 3x6 to 4x6. 105

1. Increase Repetitions While Maintaining the Load: •

Finally, increase the repetitions, transitioning from 6 to 8, thus returning to the original 4x8. However, you'll achieve this with an added 5kg (or 10kg, or 2kg) on the barbell, indicating increased strength and the ability to handle greater Intensity.

Important Note: Completing such a cycle can take months. Take time to increase the load and return to the original sets and repetitions quickly. Especially at more advanced levels, completing such a cycle can span an entire season.

Density Density can be quickly summarized as follows: the shorter the rest times between sets, the greater the density, and vice versa. Initially, denser workouts were believed to lead to significant hypertrophic adaptations, but field practice and scientific research have shown otherwise. Volume and intensity are far more effective parameters for improving hypertrophy than density. However, density should still be considered, as undefined or excessively long rest periods can compromise workout effectiveness. Recommended Rest Times: • •

For multi-joint exercises: 75 to 120 seconds For isolation exercises: 30 to 60 seconds

Some specific techniques utilize density, but these are more suited to advanced athletes. You will find a selection of these in the chapter dedicated to advanced hypertrophy techniques. 106

Technique for Increasing Loads: The Pyramid Method The Pyramid method is an effective way to increase the weight of the barbell. After mastering volume, intensity, and density, you can give a decisive push to increase loads using this technique. How It Works: Consider a mono-frequency schedule: instead of performing bench presses in 4x8, break it down into 4 different repetitions: 1x10, 1x8, 1x6, 1x4. This creates a pyramid from a high number of repetitions with a low load to the peak of the pyramid, which consists of a few repetitions with high load. Example: Suppose you can complete a 4x8 bench press with 60kg. For the first 1x10 set, reduce the weight by 2.5 to 5 kg. Then, perform 1x8 with 60kg. For the third set in 1x6, increase by 2 to 2.5kg, and add another 2 or 2.5kg for the last 1x4 set. 1x10 at 55kg 1x8 at 60kg 1x6 at 62.5kg 1x4 at 65kg

This is an excellent scheme to start increasing loads. Apply it in mono-frequency to increase in fundamental exercises or, if desired, even in other multi-joint exercises.

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Caution! Get help from the gym instructor for the last two sets in x6 and x4, as they will likely be very challenging. Don't risk the weight falling on you! Keep a 90-second rest between sets. If you find particular difficulty in the last two sets, you can increase the rest to 120 seconds. Applying this technique to isolation exercises (curls, push-downs, kickbacks, lateral raises, cable crosses, etc.) makes no sense, and doing so could risk injury. The increase in loads for these exercises will happen indirectly as you become stronger in multi-joint exercises.

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Periodization in Bodybuilding

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Periodization is a crucial bodybuilding concept involving massbuilding cycles and definition phases. •

Mass Phase: The goal is to improve exercise performance by increasing load volume, reducing rest times, maintaining volume and intensity, etc. This phase usually begins around September/October and ends in March/April, lasting about 6-7 months. It is complemented by a hypercaloric diet to support the increased energy expenditure from intense gym workouts.

•

Definition Phase: The objective is to maintain the same workload achieved during the mass phase but under a caloric deficit in the diet, thus having less energy available. It's essential to keep the same workout schedule from the mass phase, albeit slightly lighter, to assess performance degradation during the definition phase. A drop in performance is inevitable due to reduced calories, but the goal should be to keep performance as high as possible, not falling below 70% of the mass phase levels. This phase typically starts between March and April and lasts until July/August.

Identifying When to Transition Phases Knowing when to switch from a mass phase to a definition phase depends on several factors: 1. First-time bodybuilders: In your first mass phase, you may find that you can continue beyond the typical 6 months without significant fat gain, increasing lean mass and strength. For some incredibly lean individuals, the first mass phase can last 1-2 years. Don't feel compelled to rigidly follow a 6-month mass and 6-month definition cycle; enter a definition phase only when necessary. 110

2. End of Mass Phase Indicators: •

Inability to increase the weight on the barbell.

•

Weight gain is primarily in visceral fat without a significant increase in lean mass.

If these conditions occur, you're likely at a plateau, and it's time to start a definition phase.

Managing Your Program You can easily cover 12 months (or more) with the full-body, mono-frequency, and multi-frequency schedules. The decision to start a definition phase depends on your progress. You might begin after 6-7 months of full-body and mono-frequency training or wait until after completing 12 months, including multifrequency training. If you're still gaining muscle without excessive fat and improving in exercises, continue and reassess after another 6 months. Setting up the mass and definition phases in bodybuilding is primarily influenced by diet rather than specific workout routines. Understanding this interplay between nutrition and training is critical to achieving desired physical goals. Mass Phase The mass phase aims to create a caloric surplus that facilitates muscle mass gain (lean mass) while minimizing fat gain. This requires gradually increasing calorie intake to avoid shocking your system. The surplus should be carefully calibrated to your metabolism and activity level. It's about finding the right balance of calories to support muscle growth without excessive fat 111

accumulation. Remember, muscle building necessitates some increase in fat, which is a natural part of the process. Definition Phase Conversely, the definition phase focuses on creating a caloric deficit. This phase aims to burn as much fat as possible while preserving muscle mass. Similar to the mass phase, this reduction in calories should be gradual. The challenge is to cut enough calories to lose fat while still consuming enough to maintain muscle mass and energy for workouts. Myths and Realities: There's a common misconception that workout routines can be strictly categorized into "mass" or "definition" phases. In reality, the accompanying diet determines the direction of your training. A mass-building workout without a corresponding hypercaloric diet becomes a definition workout, and vice versa. First-time Bodybuilders Complete beginners to bodybuilding may experience significant muscle development in the initial months without major dietary changes, thanks to being new to hypertrophic stimuli. However, periodization becomes essential for continued muscle growth beyond a certain level. In conclusion, whether in a mass or definition phase, the key is adjusting your diet to match your training goals, understanding that muscle gain often comes with some fat increase and that losing fat while preserving muscle requires a carefully managed caloric deficit. Setting up a caloric surplus means consuming more calories than you burn. This surplus is crucial for weight gain and, specifically for our context, muscle mass gain. When we train, most extra 112

calories are converted into muscle rather than fat. Therefore, a hypercaloric diet is essential for increasing muscle mass. Calculating Your Daily Energy Expenditure (Total Daily Energy Expenditure - TDEE): Your daily energy expenditure depends on age, weight, and physical activity. For instance, a construction worker burns more daily calories than an accountant. To estimate your TDEE, you can use apps that provide an estimate. Search for "TDEE calculator" or "calorie calculator" in an app store, download a well-reviewed app, and enter the required parameters to get an estimated daily calorie consumption. Another method is to manually track your calorie intake by checking food packaging and adding up the calories of your typical meals. If your weight remains stable, it indicates that your daily calorie intake roughly matches your energy expenditure, putting you in a state of normobaric balance. If you're losing weight, you're in a hypocaloric state (consuming fewer calories than you burn). If you're gaining weight, you're in a hypercaloric state (consuming more calories than you burn). Reaching the Ideal Hypercaloric State: Once you know your daily calorie expenditure, the next step is to determine how to increase your calorie intake to reach a safe and effective surplus. This increase should be gradual, as sudden calorie consumption can inhibit insulin function over time, leading to excessive fat gain instead of muscle growth. Start by adding an extra 300 calories daily and monitor the effects on your weight. If after 1-2 weeks you gain about 200-500 grams, with muscle being the primary contributor to this weight gain, you've found the right surplus for you. Avoid gaining more than 1 kg per week, as this likely indicates excessive fat gain. If you don't see any weight gain, gradually increase your daily 113

calorie intake by 100-200 calories and reassess after a week or two. Increase up to 800 calories daily if you're struggling to gain weight. Diet Composition During Mass Phase: •

Carbohydrates: Your primary source of energy. Consume complex carbohydrates ranging from 4g/kg to 7g/kg of your body weight. Opt for whole grains like pasta, rice, and cereal.

•

Proteins: Intake should be between 1.5g and 2.5g, up to a maximum of 3g/kg of your body weight, especially if you struggle to gain muscle mass. Exceeding this amount can be counterproductive and potentially harmful, as your body can't assimilate excess protein.

•

Fats: Keep fat intake between 0.8g/kg and 1.5g/kg of your body weight. Never drop below 0.8g/kg to avoid hormonal imbalances.

In conclusion, a careful and gradual increase in calorie intake and a balanced diet rich in carbohydrates, adequate protein, and healthy fats is the key to effectively setting up a caloric surplus for muscle growth.

Setting up the deifnition phase Setting up a cutting phase, or definition phase, focuses on burning excess fat while sparing as much muscle mass as possible, built during the mass-gaining phase. Here's a step-bystep guide to effectively implement this phase: 1. Calculate Your Current Caloric Intake in the Mass Phase: Understand your calorie consumption during massgaining.

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2. High Protein Intake: Protein becomes crucial in the cutting phase if carbohydrates are the focus during mass gaining. They help preserve lean mass while in a caloric deficit, encouraging the body to primarily burn fat. Aim for 2.5g – 3g/kg to maximize their benefits. 3. Gradually Reduce Calories: A sudden, drastic cut in calories can be too shocking for your body, causing excessive hunger and making it difficult to stick to the diet. Start by reducing your caloric intake by 5-10%, about 200-300 calories, while maintaining high protein and not dropping below 0.8g of fat per kg of body weight. The principal calorie reduction should come from carbohydrates. 4. Continue Reducing Calories: Aim for a 15%-20% deficit from your Total Daily Energy Expenditure (TDEE) over several weeks. 5. Adjustments for the Hypocaloric Phase: This critical phase may require protein supplements and cardio exercises (such as running or cycling) in your routine. 6. Maintain Training Volume: Try to keep up with the same training volume. Performance will inevitably drop due to the calorie deficit, but the less noticeable this drop, the more lean mass you can retain. The cutting phase typically lasts 4-6 months and is often done in summer when appetite is lower and there's more motivation to shed excess fat. However, it can be initiated whenever necessary, remembering that its ultimate goal is to eliminate excess fat to begin a new, more decisive mass-gaining phase, hopefully with a bit more muscle mass than before. For more detailed information on setting up effective mass and cutting phases and topics like bodybuilding nutrition, 115

periodization, body mass index, calories, macronutrients, meal timing, supplementation, and more, refer to the comprehensive volume we've published on bodybuilding nutrition. You'll find more information in the appendix of this book.

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Advancing in Bodybuilding: Multi-frequency and advanced techniques for muscle gain

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In bodybuilding, one question is particularly obsessive: What training program allows for the fastest muscle growth? Can precious time be saved by following a more effective routine than others? This question has focused bodybuilding studies over the years to find an answer. Finally, after extensive research, field studies have concluded that the most effective method for gaining mass in the gym is to train the same muscle group more than once a week, i.e., through multifrequency training. This answer wasn't obvious: more training isn't always better, as we've already discussed in the context of "junk volume." Furthermore, training the same muscle multiple times a week inevitably shifts the focus from intensity to volume. For example, training the chest twice a week will fatigue the muscles such that the weight on the barbell inevitably decreases, especially in the second workout. Despite this, it has been demonstrated that the total workload in a multifrequency program compensates for the decrease in intensity, ensuring more significant hypertrophy. Of course, nothing comes for free; a multifrequency routine is quite demanding in terms of time spent in the gym and physical engagement. The need to train every muscle group twice a week means that a multifrequency routine typically involves at least four sessions a week. Alternatively, if you can only train two or three times a week, you can return to a full-body routine (essentially multifrequency), but this time with improved loads thanks to the monofrequency phase.

This multifrequency training schedule is an excellent way to promote muscle growth and enhance physical fitness, suitable for those committed to a rigorous and comprehensive training regimen.

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M ulty-frequencyw ork out plan 4 days xw eek DayA Exercise

Series x repetitions

Recovery

Squat

4x8

90’

Lounges

3x8

90’

Bench Press

4x8

90’

Inclined Dumbell Bench Press

4x8

90’

Military press

4x8

90’

Push – down

4 x 10-12 - 10

45’

M ulty-frequencyw ork out plan 4 days xw eek Dayb Exercise

Series x repetitions

Recovery

Deadlift

4x8

90’

Pull-ups

4 x max

90’

Barbell/Dumbell Row Pulley

4x8 3 x 8 – 10

90’ 75’

EZ Barbell curl

3 x 10 – 12

60’

Dumbell curl

3 x 10

30’

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M ulty-frequencyw ork out plan 4 days xw eek Dayc Exercise

Series x repetitions

Recovery

Leg press

4 x 8 - 10

90’

Leg extensions

3 x 10 – 12

60’

Inclined Bench Press

4x8

90’

Cable Crossovers

4 x 10 - 12

60’

Alzate laterali French press

3 x 10 3 x 8 - 10

60’ 75’

M ulty-frequencyw ork out plan 4 days xw eek Dayd Exercise

Series x repetitions

Recovery

Rumenian Deadlift

4x8

90’

T-bar row Vertical row

4x8 3 x 8 – 10

90’ 90’

Rear Deltoid Flyes

4 x 10-12

45’

Curl Scott Bench

3 x 10

60’

Dumbell Curl

3 x 10 – 12

30’

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How Long Should You Maintain a Training Schedule? This schedule, too, can be typically maintained for about six months. The increased weekly training volume provided by multifrequency training makes the introduction of additional techniques to increase difficulty levels unnecessary. During this phase, your goal should be to match the target weight you achieved in the monofrequency phase while training in multifrequency. If you have worked diligently during the monofrequency phase, this should already present a significant challenge.

Advanced Techniques for Increasing Loads in Fundamental Exercises Beyond intensity, volume, and density, once you've added weight to the barbell with these basic techniques, there will come a time when that alone is no longer sufficient. You'll need to adopt specific techniques to increase the load. Here are three advanced techniques, real gems, to work on training intensity that will propel your results, pushing you to surpass every limit. We recommend applying these techniques to a monofrequency schedule: as already seen, monofrequency is the ideal schedule for working on increasing loads. Training individual muscle groups only once weekly ensures the muscle is fresh and wellrested, ready to perform with a higher load.

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Reverse Pyramid The reverse pyramid is a variant of the classic pyramid but even more effective for strength increase, particularly for raising your one-rep max (the maximum weight you can lift in a single repetition). Unlike the classic pyramid, which is based on progressively increasing loads per set, the reverse pyramid starts at the one-rep max peak and gradually descends to the base of the pyramid. This means reducing the weight by 5% with each repetition while gradually increasing the number of repetitions. This approach allows you to utilize all your energy for the initial lifts by loading the maximum weight on the barbell, which doesn't happen with the classic pyramid. The classic pyramid is excellent as the first technique for progressively increasing weight, but once you've reached a good level, you'll find it difficult to go further. That's the time to switch to the reverse pyramid! The reverse pyramid is inverted, with the first and most challenging set testing your one-rep max. Caution! Don't forget the warm-up sets! The first set involves such a high load, so your warm-up sets must be performed even more meticulously. When dealing with heavy weights, thorough warming up is crucial to avoid injury. Reverse Pyramid Scheme Repetitions

% of One-Rep Max

1

100%

2

95%

3

90%

5

85%

8

80% 122

So, if your one-rep max is 70kg (100%), you would do one repetition. The second set will be two reps at 95% of 70kg, 66.5kg, and so on. This is the general scheme of the reverse pyramid. It's unnecessary to test your one-rep max every time (but when you do, always have a gym instructor or a spotter ready to help and prevent the weight from falling on you). In fact, we recommend starting at 95% or 90% of your one-rep max when training with the reverse pyramid. Testing the one-rep max should only be done periodically due to its significant energy expenditure and neural fatigue. Now, let's see how to gradually increase loads within this scheme, possibly reaching a new one-rep max at the end of the program: For bench press: alternately add 2.5 kg to the fifth, fourth, third, second, and then the first set. For squats and deadlifts, the weight you can add each time may range between 5kg and 10 kg. Taking the bench press as an example, refer to the scheme above: Start at the top of the pyramid with two reps at 95%, the third set with three at 90%, the fourth set with five reps at 85%, and when you reach the sixth set of eight reps, instead of doing it at 80% of the one-rep max, add 2.5 kg. In the next workout, add 2.5 kg not to the sixth set of eight reps but to the fifth set, and so on, ascending the pyramid. Example progression for bench press: Workout 1: 66.5kg x2 / 63kg x3 / 59.5kg x5 / 56kg + 2.5kg x8 Workout 2: 66.5kg x2 / 63kg x3 / 59.5kg +2.5kg x5 / 56kg x8 123

Workout 3: 66.5kg x2 / 63kg +2.5kg x3 / 59.5kg x5 / 56kg x8 Workout 4: 66.5kg +2.5kg x2 / 63kg x3 / 59.5kg x5 / 56kg x8 Workout 5: 70kg +2.5kg x1 / 66.5kg x2 / 63kg x3 / 59.5kg x5 / 56kg x8 Within five workouts, you will increase your one-rep max by 2.5 kg. This might seem insignificant, but you'll be amazed at how much difference an extra 2.5 kilograms can make at a certain level. Once this cycle is completed, recalculate all loads in relation to the new one-rep max and start over!

A step in Powerlifting With this second advanced technique, we venture into the true frontiers of strength training. This technique involves fixed sets, repetitions, and loads for each training session. The progression will no longer be within a single workout; instead, the decrease in repetitions in favor of increased load will proceed weekly. At the same time, to preserve volume, we will also increase the number of sets, eventually doing 8x3 and even 10x2 with high rest periods. This way, the increase in strength will be phenomenal without sacrificing volume. The progression is set up as follows: Workout 1: 5x5 with 2:00' rest Workout 2: 6x4 with 2:00' rest - in this workout, increase the loads for the bench press by 2.5Kg and up to 10kg for squats and deadlifts. Workout 3: 8x3 with 2:30' rest - add another 2.5kg for the bench and up to 10kg more for deadlifts and squats compared to the second workout. 124

Workout 4: 10x2 with 2:30' rest - again with an additional 2.5kg and up to 10 kilograms of deadlifts and squats. Workout 5: You're ready to test your new one-rep max. Do your warm-up sets and push the bench with another 2.5kg increase and the deadlifts and squats with the additional weights you decided to attempt. How do you determine the starting weight for the first 5x5 workout? It's up to you, depending on how far you want to push yourself! For example, if we consider the bench press, we advise trying this technique for the first time to increase your one-rep max by 2.5kg, or at most 5kg. For instance, if your current one-rep max is 70kg, adjust the progression to 72.5 or 75kg by the fifth workout.

Advanced Techniques for Hypertrophy Supersets for Antagonistic Muscles This technique involves consecutively performing two exercises targeting two antagonistic muscles, such as the biceps and triceps. There should be no rest between the two exercises, with the break only coming after completing both. For example: 10 repetitions of dumbbell curls (biceps) + 10 repetitions of tricep kickbacks Rest

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Supersets for Agonist Muscles The principle is the same as for supersets targeting antagonistic muscles, but in this case, the consecutively performed exercises target the same muscle group. For example: 8 repetitions of squats + 10 repetitions of leg extensions Rest The increased density of these exercises, due to the total absence of rest between them, leads to complete muscle fiber exhaustion, intensely promoting hypertrophy. Exhaustion Sets When performing a multi-joint exercise, especially bench presses, dumbbell presses, and chest presses, you can ask a gym instructor to assist you in performing exhaustion sets. This means pushing beyond your natural limit and adding 2 or 3 extra repetitions with the help of the instructor guiding your movement. This allows you to exhaust the muscle fibers fully, leading to significant hypertrophy gains and also training your willpower to push beyond your limits. However, exerting yourself to such extremes can fatigue the muscles and the nervous system. Therefore, use this technique sparingly and only for limited periods. Burning Sets This technique involves adding 5 or 6 partial movement repetitions at the end of a multi-joint exercise. This method pushes the muscle to its limit, resulting in a distinctive burning sensation. It's an intensely stimulating technique for hypertrophy, particularly effective for the back and chest. 126

Summarizing Your Training Program We've reached the end of our journey into the world of bodybuilding, but we don't want to conclude without offering a final summary of how you can organize your initial months of training. Summarizing the information contained in these chapters, we can devise the following 18-24 month training program: •

First 2-3 months: Full-body workout plan.

•

Monofrequency workout plan (5-6 months) + techniques for increasing intensity (preferably1) / volume / density.

•

Evaluate whether to start a definition phase2 (4-6 months). If not necessary:

•

Multifrequency workout plan (6 months) or alternatively full-body workout plan (if you can't train 4 days/week) or alternatively monofrequency + techniques for increasing volume (preferably3) / intensity / density.

•

Evaluate whether to start a definition phase (4-6 months). If not necessary or after the definition phase:

•

Monofrequency + one of the advanced techniques for strength increase (6 months).

1

In the initial months of training, it's crucial to focus on increasing the loads on the barbell. This approach will set the stage for working with considerable weight in later phases. 2 . As observed, this progression is not based on personal feelings but on tangible factors: excess visceral fat and a plateau in performance improvement. Do not initiate the definition phase unless you have achieved a satisfactory level of muscle mass. 3

After focusing on intensity with the first program, the goal of the second one is to increase the total training volume. The optimal way to achieve this is through a multifrequency routine. However, if time constraints exist, an alternative could be a full-body or monofrequency program supplemented with increased training volume. This method ensures continued progress and adaptation, even when time is limited.

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Thank you! Thank you for choosing us and making it through this book. We hope the information provided will revolutionize your training and help you achieve your goals. Remember, while having the right information is crucial, it must be coupled with strong motivation. Ultimately, it's the mental approach that makes the difference! If you enjoyed this book, you can support us by leaving a review at the store where you purchased it. Your feedback is valuable to us and enables us to continue producing high-quality content. Thank you in advance! For any doubts, questions, or anything else, feel free to contact us at: [email protected] …And now, as promised, here are the ready-to-use training sheets, you just have to cut them out and bring them with you to the gym!"

That's really it. We wish you a great training journey!

Training Temple

Matthew Paynights

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