Isaiah 23:6
Thou will keep him in perfect peace whose mind is stayed on God

Introduction to Bodybuilding
(Part 1 the 4 day per week Workout)
by Troy Pearsall

For the beginner building muscle is not as difficult as you would imagine. The beginner sees result from almost any type of exercise that he does. But that rabbit start can quickly fizzle into no result at all if he does not employ a combination of diet, supplementation, rest and workout, none of these four are more important than the others. What makes a champion bodybuilder especially the natural bodybuilders is attention to detail.  If you give 100% in the gym and don’t eat right or supplement correctly than at best you will be OK. There will always be some with half your genetic potential that is twice the bodybuilder you are because he/she pays attention to all aspect of his/her training.

Some people believe there is a secret to bodybuilding, and there is but it’s not what you think. There is no wonder pill that you can take that will make you grow 20 inch arms, and any shortcut that you take in your quest for muscle size will result in hurting yourself more than you gain.

So before you even contemplate doing anything stupid here are some things that you should think about. Professional bodybuilders and many of the elite amateurs have been lifting for many years to get their bodies. Some have been enhanced with illegal drugs.  You can’t not train has hard as they can, you can not eat as much as them, you can not recover as quickly as they do, you will not get as big as them unless you do what they do.

But before we get to into the negative aspect of this sport lets remember that there are many great natural bodybuilders that have made it their goal of getting not just a muscular body, but a healthy muscular body, one a personal friend and writer for this site is Joe Patton. In my hey day I was another.

There is no advantage in taking enhancement drugs to become successful in the sport of bodybuilding God has given you all the tools you need to become as success and anyone else. One of those tool is common sense, apply it live stronger live longer!

OK I’m off my high horse.

Over the course of about 6 months I will tell how muscle grow, nothing technical, but in simple layman terms. If you understand the process to muscle growth you will get results! You will get slow, continual, and injury free results that will allow you to live a healthy energetic life style.

 Where do we start?

If you have no workout experience at all you should perform strength training exercises 3-4 days/week with a minimal rest period of 24 to 48 hours between workouts. I know you have heard that you need to workout three times a week, but I promise you at your level of training you will get very little results.

If you only have enough time to workout three days per week, your routine should look like this. On Monday, Wednesday and Friday you workout, the body is split into three parts push pull for the upper body and legs done alone. The exercises are compound movements not isolation movement because compound movements employ more muscle fiber so it allow you to get bigger and stronger.  

Everyone get confused about what is heavy weight, what is moderate weight and what is light weight. I will clear this up for you right now.

Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many

Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps.  Of course let on the following sets

Light weight is any amount that is son heavy that on your first set you can only complete 12-20 reps

 The three days per week workout

This is a workout for people with limited experience or limited time to workout. The unique thing about this workout is that it allows you to workout each body part two times per-week Unlike many of the three days per week routines that merely split the body into three parts  the goal here is to build the best foundation for muscle growth possible.

You have about 12 sets per workout it should take about 30 to 45 min to complete.

Workout 1 (Monday)

Workout 2 (Wednesday)

Exercise	Set 1	Set 2	Set 3	Set 4
Dips	10-12 reps	10-12 reps	10-12 reps
Seated Rows	10-12 reps	10-12 reps	10-12 reps
upright Row	10-12 reps	10-12 reps	10-12 reps
Hack Squats	10-12 reps	10-12 reps	10-12 reps

 

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Workout 3 ( Friday)