Q: I have limited time to train—three days a week. I can get to the gym M-W-F, but I usually have family stuff on the weekends, so that’s it. Can I build a bodybuilder physique by training only three days a week? What program would you recommend?
A: Can you get a bodybuilder physique training only 3 days a week? That depends entirely on your genetics. We’ve known a few guys who looked like bodybuilders going to the gym zero days a week. Not kidding—lucky bastards. LOL!
Seriously, you can get plenty of muscle stimulation working out only three days a week—and many of our ebooks have three-day programs. To develop a heavily-muscled bodybuilder physique, you first need to be sure you train each muscle through its full range of motion—with Positions of Flexion…
Full-range muscle stimulation entails a midrange-, stretch- and contracted-position exercise for each. Sometimes you can get a two-for-one deal, where one exercise can hit two of the positions—like cable flyes for chest (stretch and contracted)…
Then you need to decide on a split. Can you train each once a week and make gains? Some can, some can’t….
If you want to try it, one of the best cover-all-the mass-building-bases routines is the 3-day version of The Ultimate Fat-to-Muscle Workout. That split is…
Monday: Chest, Delts, Biceps
Wednesday: Quads, Hams, Calves
Friday: Back, Triceps, Abs
You blast the midrange exercise with a 2-set pyramid then do a third set in X-centric style (lift in one second, lower in six).
For the stretch move, it’s a standard 7-to-9-rep set, then an X-centric set.
The contracted-position exercise gets 2 higher-rep sets (15-20).
So you get heavy work, negative-accentuated sets, and higher reps. That means you stimulate growth along multiple mass-building pathways—myofibrillar (fiber thickening), sarcoplasmic (energy fluid expansion), as well as anabolic hormone activation…
And the negative-accentuated, or X-centric, sets in conjunction with some heavy work should force the need for more recovery—seven days.
Another option is to split the body in half and just alternate the workouts M-W-F. That gives you four to five days of recovery instead of seven.
For that, you may want to try the Phase 2 Size Surge Workout that Jonathan used to pack on 20 pounds of muscle in 10-weeks. It’s a full-on complete POF 2-day split. Just alternate the workouts M-W-F.
Those workouts take some time and intensity—but the payoff can be major muscle immensity.
Low-Price Offers:
The Ultimate Fat-to-Muscle Workout—complete workouts, eating tips, and cardio-reducing tricks—is HERE.
The X-traordinary SIZE SURGE Workout 2.0—how Jonathan packed on 20 pounds of muscle in only 10 weeks—is HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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