The workout programs design on this page are those personally used by myself and other champions over the years. If you follow them I can assure you of great results. However, to thy own self be true. Bodybuilding is a sport that allows a person to challenge his or her personal best on a daily bases. Whether the challenge is to gain weight, loss, or trying to add an extra inch on the arms. There’s no end to the quest for the perfect body. If you are just getting started I strongly advise using the beginners program. You must familiarize the body with the feel of resistance and balance. After 4-6 weeks you’re ready to take it to the next level.
There are two different training approaches I use to develop mass and quality. And yes, both can be accomplished at the same time. The following program is used to do just that. The Three on-off one, is the best program I have ever used. I like the fact that it gives the muscles three full days to recover while at the same time allowing you to train with 75-85% of your maximum weight. It also keeps the metabolism working at a good pace. This program has helped me win 8 Mr. Olympia contest and will put you on the way to mass building results. So let’s get started by first laying the ground rules.
1. Combine the push/pull or pull/ push muscle group together, such as chest (push) and biceps (pull). This will ease joint and tendon stress.