As you may notice, with the sample weight training program I have divided the bigger muscle groups (chest, back, and legs) on separate days. Whenever creating your own workout program in the future, always follow these guidelines.
1. Do not train two big body parts on the same day. Therefore, separate the days for which you train your chest, legs, and back. You want to get the most out of each workout in the shortest amount of time, and it is much easier to focus both physically and mentally on just training one large muscle group. Physically, you will be exhausted training two large body parts in the one session and will not be able to push as much weight.
2. Always train bigger body parts (chest, legs, and back) before smaller body parts (biceps, triceps, calves, forearms, traps, shoulders and abdominals). Most of the smaller body parts are heavily involved in larger muscle group movements. As an example, your biceps assist strongly in all back exercise movements. If you were to train your biceps first, your arms will be too fatigued to apply the maximum effort and intensity when training your back. This will lead to your large back muscle group not getting enough stimulation from your workout for the best possible results.
3. Do between 6 and 8 sets for larger body parts and 4 to 6 sets for smaller body parts (not including your warm-up sets). That is all you need for efficient stimulation. Don’t waste your time in the gym with marathon sessions – that will lead to over-training and not giving your muscles enough time to rest and recuperate.
4. Train every body part only once per week. A muscle requires at least 5–7 days for it to fully recuperate. Training your biceps every day will not make them bigger: the contrary, in fact. The recovery period is the time when a muscle is recuperating, growing, and becoming stronger in preparation for adapting to the heavy weights.
Weight Training Program Review
