Q: I’ve been going to the gym off and on for about a year, but I decided to get serious. I got your Quick-Start Muscle-Building Guide to get off on the right foot, and it’s absolutely great. It answers all of my questions, and the programs are working fast. I can already see my body changing, and the sleeves on my T-shirts are getting tight. My question is, What program should I go to next? I know you recommend the 3D Muscle Building e-book and a full-on Positions-of-Flexion routine, but there are like 5 different programs in [that one e-book]. Which one should I use?
A: Not every program is ideal for all trainees, so we like to provide choices by providing a few programs in each e-book. (Plus, we’d rather you be a little overwhelmed with all the info rather than disappointed).
As for your question, the best program for you to experiment with after the Quick-Start Muscle-Building program is the 3D POF Every-Other-Day program on pages 52 and 53 of the 3D Muscle Building e-book. That has you train legs, chest, and triceps at one workout, rest a day, then work back, shoulders, biceps, and abs, then rest another day before repeating the sequence. So you hit the gym every other day, which includes one weekend day, but you work each bodypart every four days.
If you can’t train on weekends, just alternate the two workouts on Monday, Wednesday and Friday, picking up with the next workout on the following Monday. That’s even more recovery-oriented than the every-other-day split because whichever workout you do on Wednesday, doesn’t come up again until the following Monday, so you get an extra rest day. (Remember, you grow during rest outside the gym, not while you’re working out.)
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
ANABOLIC HORMONE RESET SOLUTION
Yes, you CAN build muscle while losing fat…
The right form of intermittent fasting will help you gain more muscle while you burn fat… That’s because it supercharges your anabolic environment, including testosterone and growth hormone production.
According to Dr. Michael Mosley, it results in “better metabolic adaptations, improved muscle-protein synthesis and a higher anabolic response to post-exercise feedings.” [J App Phys., Jan. 2011: 236-45]
Proper fasting will NOT burn muscle—in fact, as your body fat goes DOWN, your testosterone and growth hormone go UP. [Webber, J., et al. (1994). Br J Nutr.]
Still on the fence? Shaun Hadsall used an approach similar to how The Rock does it, which is explained in the new 1-Day Hormone Reset protocol. Check out his results at the link below…