How I Built A Better Body
The eight-week program I used was formed of four two-week blocks. Each block had a different body-part split and session structure because regular changes to the key training variables – exercise selection and order, sets, reps, tempo, rest and weight – keeps training physically and mentally stimulating to fast-track your results.
I did four workouts a week. The first three hit all my major muscle groups, while the final workout was dedicated to just one muscle group – the one I most wanted to make bigger. For the first half of the plan I dedicated these specialization sessions to my arms; for the second half it was my back which, after years of bench pressing, needed bringing up to speed.
Try This Two-Week Training Plan
Try this two-week muscle-building block that allows you to select specific sessions to add size to individual muscle groups.
Split In this two-week training block the workouts follow this pattern: the first session of both weeks is a “push” workout, which hits your chest, shoulders and triceps. The second is a “pull” session, which targets your back and biceps. The third session works your legs, while the fourth and final workout targets the muscle group you most want to make bigger and more defined – your abs, arms or chest. Train on Monday, Wednesday, Friday and then Saturday or Sunday to give yourself maximum recovery time.
Structure Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to do all the sets and reps of exercise 2, and so on until you finish all the reps of the final set of exercise 6. This approach will fully test your muscles to improve your strength levels, while also creating the ideal stimulus for your body to start adding lean muscle mass.
Progression The second week of this block is similar to the first week in that it follows the same muscle-group split – push, pull, legs, then body-part specific session – in order, for your four weekly sessions. The moves are also the same and in the same order, but with one major difference: to help you add size faster you’ll do a extra two reps in every set of the first two moves of each session, and then do a full extra set for the other four moves. Try to lift slightly heavier weights for each move in the second week.
IN WEEK TWO, ADD TWO EXTRA REPS TO EVERY SET OF THE FIRST TWO MOVES, THEN DO A FULL EXTRA SET FOR THE OTHER FOUR MOVES.
Tempo Listed alongside the sets, reps and rest period details below the name of each exercise you’ll see a column marked “tempo”, which is a four-digit number. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and pause at the top and bottom. For example, a 2010 tempo for the bench press means you lower the bar to your chest in two seconds, with no pause at the bottom, then lift the bar in one second, with no pause at the top.
Specialization For the fourth sessions of both weeks you choose which muscle group you train. There are three options: abs, arms or chest. Pick just one. These muscle-group goal workouts use straight sets like the other three weekly sessions, so do the exercises in order as instructed to add serious size to your chosen muscle fast. In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full extra set of the next four moves to train both harder and smarter.
Smart Training Tips For Faster Results
Training smarter begins with scheduling your weekly workouts. I planned mine for Monday, Wednesday, Friday, and then Saturday or Sunday. This schedule strategy gives you the maximum amount of recovery time between workouts, giving your body enough time to repair and rebuild your muscles stronger so you can push yourself harder every time you train. And getting the first session of each week under your belt on a Monday is a really positive start to the week, and massively increases your chances of completing the other three sessions.
Weights
For the best muscle-building results each set must last between 40 and 70 seconds, which means you need to use the right weight to let you hit a target of eight to 12 reps at a slow, controlled tempo. Leave your ego at the door and select a weight that is heavy enough to fatigue the muscles thoroughly but not so heavy that you can’t do all the reps or maintain correct form.
Tension
Swinging weights around is a waste of time and leads to injury, not results. Learning to properly contract and apply tension to the working muscle has a huge impact on your capacity to build muscle, and burn fat. Before each set think about the muscle you’re going to work, then lift at a controlled pace so it’s your muscles that move the weight, not momentum.
Focus
A training diary is essential for focused workouts. Ahead of each session write down that day’s workout plan, including sets, reps, tempo, rest and weight, then fill it in as you go. You can include other key info too, such as pre- and post-workout nutrition, energy and performance levels out of ten, and what went well or didn’t go to plan. This should help you tweak the variables for better performance in future sessions.
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