awesome workout routine on bodybuilding.com and have been following it religiously for the past few weeks with great results.
The workout is designed for building mass and includes detailed instructions on how to perform the workout and additional notes on nutrition plus basic theory behind why this particular workout is effective.
Prior to this routine, I used to work on specific muscles groups each day. For example, I would work on Biceps+Chest on Day 1, Legs on Day 2, Shoulders on Day 3, Back+Triceps on Day 4, and Abs on Day 5. Then take a day or 2 off and repeat.
Of course, there is nothing wrong with working on specific muscle groups each day. Almost all body-builders work on specific muscle groups and I will also go back to working specific muscle groups after a month or so. But the "Three Day Workout Program" is a refreshing change.
Here are some of the key elements of this workout:
1. You work on the whole body each time: The 13-exercises in this workout work the full range of muscles in the body. Nothing is left out. Legs, Chest, Biceps, Triceps, Abs, Shoulders. You work them all.
2. You only do 1 set of each exercise: The normal body-building routine is to do 3 sets of each exercise but in the "Three Day Workout Program", you do it just once. Of course, you need to do one warm-up set of 4 to 6 reps (with 50% weight) before doing the main set, but that's it. You hit the weight once for 10-12 reps and then move on to the next exercise. The only exercise I am currently falling short is the pull-ups. When I first started, I could do just 6 but I have slowly progressed to 9. My target is to do 12-15 pull-ups without stopping.
3. It gets over fast: You hit the gym, do 5 minutes warm-up and then complete your routines in less than 40 minutes and you are done. Well, 40 minutes may not exactly fall under the "fast" category, but since you are doing so many variety of exercises, It seems like the workout finished very fast.
4. A training partner is essential: All the exercises need to be done to absolute failure. i.e. If I am doing 12 squats, the 12th squat should be the absolute maximum I should be able to do. However hard I try, I should not be able to do a 13th squat. Obviously, that can be quite tricky when doing bench press because if you fail on the 12th rep, and there is no spotter to assist you, you are in big trouble. Since I currently don't have a training partner, I make sure the gym trainers are around while doing these type of workouts.
5. Increase the weights each time and keep a log: Since the premise of these exercises is "absolute failure", it is only natural that once your body rebuilds your failed muscles, you should be able to lift more than what you did the last time. So increasing the weight each week is essential. To ensure you are capable of increasing the weight, keep a log of each days workout. The log will help you to analyze your progress. I use a simple EXCEL spreadsheet to log details of each exercise. I will update my blog with the log data after a month of so.
6. It's effective: As long as you follow a sensible nutrition plan and include some extra protein in your meals (either though lean meats or protein supplements), you should see your muscles bulking up in 4-6 weeks.