Assessment part (Before you begin Day 1 of the program):
- Get your body fat tested using a caliper or other body
fat measurement tool
- Figure out your lean muscle mass and fat mass
- Record these numbers along with your total bodyweight
for your before stats.
- Find your 1 rep max on the exercises you will be performing.
- Get your measurements on your body parts.
- Take your before picture.
Once you’ve done these assessments you can begin
your program. (Also by rechecking these stats at any point
in your program you can tell if the program is working.
I like to give a new program 2 weeks to tell if it’s
working then take measurements every 7 days after that)
Next it’s time to begin your program with excitement! Why because for the first time ever you’re going
to discover secrets about your body no expert can tell you.
How well your body responds to a specific prescription. While you are on the program it’s time to pull out
all of your tracking tools.
Tracking Tools:
a) Nutrition Journal
b) Weightlifting Journal
c) Supplement Journal
d) Miscellaneous Journal
Each of these can be on a simple piece of paper. You can
even use a different notebook for each. It’s important
to include as much detail as possible.
For example, in the nutrition journal your food, the amount,
protein in grams, carbohydrates in grams, fats in grams,
total calories, etc….
The miscellaneous journal is for all the outside influences
which are indirectly related to training. Did you get enough
sleep the night before? Did you feel stronger working out
today because it was a night? And anything else which might
effect recovery.
Continue tracking throughout the entire time of the phase.
And when you are finished you’ll have all the tools
to finish the last step which is to evaluate the results.
Take an after assessment (same way as before) and gather
all the information for one of the most informative educational
experiences you will ever have in bodybuilding.
Evaluation Part
a) Evaluated Results Journal
As you look through all of your tracking journals, look
for patterns. Did you get significantly stronger in this
exercise? Why? Was it the rep scheme? The rest period?
Keep looking for significant changes. Write down your conclusions.
Could a specific rep range be worth experimenting with further?
You can see where this is headed, right?
Eventually you’ll come up with all kinds of effective
combinations to get your body growing. Let’s say you
didn’t make any progress at all in a certain lift.
What could have been the cause? Try the complete opposite
and see what happens. The options are limitless.
Before I go let me give you one final option for the extremely
patient and advanced.
Change only one variable at a time and measure the results.
It could be anything! An extra 500 calories in carbohydrates
a day. Or protein. Or fat.
By keeping all of the other variables exactly the same
you’ll know 100% what type of effect that particular
variable will have on your bodybuilding efforts. Use this
method and you will reach all your goals.
I hope you will realize the importance of what I have revealed
here. The tools for anyone to make bodybuilding discoveries
which can benefit us all! Now anyone can stumble onto a
muscle building secret undiscovered before and share it
with the rest of us. We won’t have to wait for a study
to come out and tell us what we already know. (Like…
bodybuilders need to eat more protein. ?)
I’ve put together a tracking kit for you for FREE
at my website www.instantmusclegain.com to save you some
trouble. Now get started on a program! Let me know the results.
I’m always interested in hearing from you.
>> Click here for Pete Sisco's Maximum Strength Program
>>
Click here for Tom's Burn the Fat Feed the Muscle program
If you are serious about transforming
your body to its ultimate potential, get Will Brink's Bodybuilding Revealed with
great reviews from top pro athletes like Lee Labrada,
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