Super Samurai X By decreasing training volume per workout, but increasing your training frequency, you can train each muscle group up to 3 times as often, which will result in more growth, provided that you are able to recover from your training. If you destroy each body part once per week, that’s 52 workouts per year for each muscle group. If you lower the volume and train more frequently, that can result in as many as 156 training sessions per muscle group per year!
A more effective approach would be to train the whole body 3 times per week or do an upper body/lower body split with each being trained twice per week.
These training formats will allow you to stimulate your muscles much more frequently, with great results, Super Samurai X and without the crippling soreness that can accompany body part splits (leg day anyone?).
The best exercises to select will always be multi-joint compound movements such as squats, deadlifts, bench presses, overhead presses, dips and chin-ups. I also firmly believe that full body workouts or upper body/lower body splits based on basic body movements (push/pull/squat) will give the best results for the average Joe.
2. Pick the Right Training Frequency
3. Perfect Your Form
Proper form is immensely important to your long term success, as well as to your ability to stay injury free. Every exercise you perform should be done with proper form and always under control, with no bouncing the bar off your chest, etc.
Perfect your technique with lighter weights and make sure you are completely comfortable with the movement before you add weight to the bar.
If you can keep your ego in check and not give a rip what someone else in the gym is doing or lifting, your long term progress, and your ability to avoid injury, will be vastly improved.
I blew out my shoulder when I was 19 years old because I was stupid, and allowed my ego to dictate how much weight I was going to lift on the bench press (which was way too much). Even after surgery on it 14 years ago, it still bothers me every day, and is an aching reminder of why you should lift with your muscles (and your brain), and not with your ego.
You should be using weights that are approximately 70% of your 1 rep max for sets of 8-12 reps if you are looking to gain size.
6. Make The Mind/Muscle Connection
Food is your new best friend, and you had best be getting to know each other really well. You still need to make sure that what you are eating is nutritionally dense, clean food, but other than that, you need to be taking in a lot of calories if you want to build muscle.
If you make these 7 Rules a priority in your training on a consistent basis (along with proper rest and recovery), I am convinced that you will see major long term, injury free progress.
Come check out my blog containing training and nutrition advice geared towards the Average Joe.