Dedicated to Your Physical Transformation
Q: I like the Old Man Young Muscle split, with 2 upper-body workouts and 1 lower-body workout. I do a second low-intensity leg workout on Monday, as you suggest in OMYM2. What do you think about just alternating the upper-body and lower-body workouts over three days a week?
A: Your question reminds me of a great bodybuilder from the 1970s Frank Calta and his Rotation for Recuperation method…
[Read more…]Q: I’ve followed your beginner program [in the Quick-Start Muscle-Building Guide], and then went on to the 3D Muscle Building [Positions-of-Flexion] program. Great results! Better than I imagined, but I’m having trouble sticking to it. The POF program is 4 days a week, which is too many days for me. I was wondering if you could show me how to change this into a 3-days-a-week POF program—a Monday, Wednesday, Friday schedule. With my job, it’s nearly impossible to do the 4-days-a-week routine.
A: We understand the problem; it’s probably the number-one reason people stop training—time constraints. Life can get in the way, but we’re here to help. [Read more…]
Q: I like the standard two-way split, working each muscle group twice a week, as in the 3D Power Pyramid Program in Freak-Physique Stretch-Overload e-book—that’s my favorite routine so far. Could I use that as an HIT program and just do one work set per exercise?
A: Yes, you can apply the HIT one-work-set-per-exercise idea to almost any of the programs in that e-book. In fact, we’ve had a few trainees say that the 3D Power Pyramid feels like too much work to them (hardgainer types), in which case we suggest simply spacing out the workouts a bit—use them in the sequence they are presented, but train on Monday, Wednesday, and Friday instead of Monday, Tuesday, Thursday, and Friday.
That way, the bodyparts that get hit on Wednesday of the first week get trained only once that week, but they get hit twice the following week (Monday and Friday). That’s known as Rotation for Recuperation, and it works well for recovery-challenged trainees. [Read more…]
