Supplement Reviews  |  Fat Burners & Weight Loss  |  Bodybuilding Guides  |   Training & Workout  |  Health & Nutrition  |  Diet & Fitness Articles  |  User Reviews
   » Abdominals     » Back Muscle     » Biceps     » Chest (Pectorals)     » Forearms     » Legs (Quadriceps)     » Shoulders (Deltoids)     » Triceps    
Bodybuilding Guides

Beginner Supplements Guide 1
Beginner Supplements Guide 2
Beginner Supplements Guide 3
Beginner Supplements Guide 4
Beginner Supplements Guide 5
Bodybuilding Diets
Bodybuilding Exercises
Bodybuilding Tips
Bodybuilding Revealed Review
Female Bodybuilding
Hardgariner Weight Gain G1
Hardgariner Weight Gain G2
Hardgariner Weight Gain G3
Hardgariner Weight Gain G4
Hardgariner Weight Gain G5
Jim's Bodybuilding Guide - Intro
Jim's Supplement Guide - 1
Jim's Supplement Guide - 2
Jim's Supplement Guide - 3
Jim's Supplement Guide - 4
Jim's Supplement Guide - 5
Jim's Supplement Guide - 6
Jim's Supplement Guide - 7
Jim's Weight Lifting Guide - 1
Jim's Weight Lifting Guide - 2
Jim's Weight Lifting Guide - 3
Jim's Weight Lifting Guide - 4
Jim's Weight Lifting Guide - 5
Jim's Weight Lifting Guide - 6
Jim's Weight Lifting Guide - 7
Jim's Weight Lifting Guide - 8
Jim's Weight Lifting Guide - 9
Jim's Diet and Nutrition Guide -1
Jim's Diet and Nutrition Guide -2
Jim's Diet and Nutrition Guide -3
Jim's Diet and Nutrition Guide -4
Jim's Diet and Nutrition Guide -5
Jim's Diet and Nutrition Guide -6
Routines & Programs Guide

Home Gym Exercise Equipment

Choosing a Home Gym Guide - 1
Choosing a Home Gym Guide - 2
Choosing a Home Gym Guide - 3
Choosing a Home Gym Guide - 4
Total Gym Review
Total Gym Models Compared
Power Rack Review
Power Rack Exercises

Weight Lifting, Weight Training & Workout Guide - Part 2

Bodybuilding Supplements Guide Navigation
Weight Lifting& Workout
Diet & Nutrition

Supplements - 1
Supplements - 2
Supplements - 3
Supplements - 4
Supplements - 5
Supplements - 6
Supplements - 7

Weight Lifting - 1
>> Weight Lifting - 2
Weight Lifting - 3
Weight Lifting - 4
Weight Lifting - 5
Weight Lifting - 6
Weight Lifting - 7
Weight Lifting - 8
Weight Lifting - 9
Diet and Nutrition - 1
Diet and Nutrition - 2
Diet and Nutrition - 3
Diet and Nutrition - 4
Diet and Nutrition - 5
Diet and Nutrition - 6

Taking Measurements, Tracking Progress & Body Fat Caliper

At the start of your program, take measurements. Otherwise, how will you measure your progress week by week? Don't be lazy! A weight scale is not the only way to measure your progress. It's best used together with a measuring tape, body fat caliper, and the mirror. I took measurements at the start of each week, and then one last measurement on the friday of the last week. Also remember to take weekly pictures! You will not find better motivation than to look at old photos of yourself, and comparing to what you've achieved.

I'm not really sure if there is a "standard" way to take measurements, and it really doesn't matter! As long as you make sure to take your measurements in a consistent manner every week, it'll be fine. All measurements should be done cold - meaning that you should not be pumped while taking measurements This helps keep consistency in your measurements For example, for some, bicep sizes can vary by as much as an inch between cold and pumped measurements, and if you take it one week pumped, and the next week cold, you'll be wondering why you lost an inch on your arms. ;-) Or vice versa.

Body fat should also be measured along with all the other measurements. I used an Accumeasure Body Fat Caliper to take weekly body fat measurements.

The Workout - 5 Day Split

I follow a 5 day split - a 5 on, 2 off, weekly schedule. I work one muscle group per day, with the exception of arm days, where biceps and triceps are worked in the same day. Large muscle groups are always done at the start of the week, and the smallest muscle groups are done at the end of the week. After all, you are "freshest" at the start of the week, and that's when you want to focus your energy on the larger muscles. Right?

Here's what my 5 day split looks like:

  • Monday: Legs
  • Tuesday: Chest
  • Wednesday: Back
  • Thursday: Shoulders
  • Friday: Arms (Biceps and Triceps)

See how the large muscle groups are done in the start of the week like legs, chest and back, and smaller muscles are done near the end of the week.

Gee, where the heck are your ab workouts Jim? Well, truthfully, on my bulking cycles, I never do abs. Remember this, having great abs is not dependant on how heavy or how often your work it, but it depends on your body fat! No matter how great your abs are, if you have thick layer of fat covering it, you'll still not see it.

As the name suggests, bulking means you're bulking up - gaining size overall. By doing abs during bulking cycles, you'll also be bulking up your mid section, which isn't what you want. To get that nice looking V-shape, you need a small waist and a big chest and back.

So, why do I follow a 5 day split? When I work just one muscle group per workout, I can devote all my energy to performing the exercises just for that muscle group. With this, my workouts are quite short, usually around 40 to 45 minutes, depending on what I'm working on.

With a 5 day split, there's no rush in each workout to get on to the next body part, and there's no need to "conserve" some energy to work the other body parts - all you need to do, is give 100% on each exercise that's designed to train that specific body part.

Generally, my workouts consist of 6 to 10 sets per body part. What? That's it? Yeah, that's it. There's no need to do an insane number of sets and reps to stimulate muscle growth - that'll just likely lead to over training. I find that lower number of sets and reps allows the use of very heavy weights to stimulate the most muscle growth for me. Here's how many sets I generally do on a day-by-day basis:

  • Monday: Legs (Quads - 5 to 6 sets, Hams - 4 sets, Calves - 6 sets)
  • Tuesday: Chest (8 to 9 sets)
  • Wednesday: Back (9 to 11 sets)
  • Thursday: Shoulders (10 to 12 sets)
  • Friday: Arms (Biceps - 8 sets, Triceps - 8 sets)

Two to three different exercises are used to workout each muscle group. Mondays are usually my longest days, lasting about 50 to 60 minutes. Mainly because the entire lower body is worked that day, but if you look at it, each muscle group in the lower body is worked on only 5 to 6 sets.

Tuesdays are usually my shortest days, lasting about 35 to 40 minutes. Not a lot needs to done, and I can completely work my chest within that time with just 8 to 9 sets total.

Friday is the other day where more than one muscle group is worked - biceps and triceps. About 8 sets are done for each, and the arm exercises are done alternately. ie. one biceps exercise, then one tricep exercise. This is not super setting, although it sounds like it. I take plenty of rest in between each set. However, once awhile, I do perform supersets. More on this later.

>> Continue to part 3

>> Click here for Accumeasure Body Fat Caliper

Regular Supplements:

>> Click for Optimum Nutrition 100% Whey 5lb
>> Click here for Prolab Creatine, or Micronized Creatine
>> Click here for Optimum L-Glutamine
>> Click here for 100% Egg Protein
>> Click here for Pro Complex