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Introduction to Bodybuilding 2
Newbie's guide to developing strength and size in bodybuilding.
by Troy Pearsall

I want to recap some of the things that was addressed in the first part  of this three part article.

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

1. 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

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

3. Light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps
    

Now there is one more thing that I want to address that is strength. understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase!

Now there is one more thing that I want to address that is strength. understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense

THE 4 DAYS PER WEEK WORKOUT

The four days per week is called a split routine, because the body is split into four sections

Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week’s time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.

In no way do I advocate the High Intensity Training (HIT) methods that you’ll find in all over the internet. I don’t deny how well it works; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let move on to what I think will work. 

Some important things to understand about this routine

• Workouts are never longer than 1 hour! Never!

• Dips are done with no weight, except “bench dips” if you have a partner.

• “Max” represents the most you can do correctly( never do forced reps)

• Unless I specify dumbbells, use only barbell

• Shoulder press are done to the front of the chest not behind the neck  see article on shoulder injuries

• Lat pull downs are done at shoulder width never wider and only to the front of the chest. See article on shoulder injuries

• Seated row are done either on a seated row machine or on seated on a low cable machine. Lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that “extra stretch” ( I  know that's not how the pros do it)

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• Barbell curls are done in smoothly never jerky or fast. I should appear that the weight is never at rest; not at the top of the movement or at the bottom of the movement.

• Leg press are done with full range of motion your calf should touch your hamstring at the stretched position. ( I prefer the squat but  unless you are knowledgeable about squats or have a personal trainer I suggest not to do them.

• Leg curls should be contracted until heel touches you butt.

• Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top. No bouncy bouncy movement never compromise form for weight ever in any movement!

• Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine ( I only do low or no impact aerobics, never run, never stairs, never treadmill)

• Stretch only after you have completed the workout and only for the muscles worked that day.

 
Now that we finally got pass the rule let get on to the actual workout. if you have a problem with any movement or don't understand it you can download my e-book the " The Caged Dog's Introduction to Bodybuilding"

Monday or Day 1

Tuesday or Day 2

Thursday or Day 3 ( after one day of rest )

Friday or Day 4

 Troy!