Strategic Program Design for Mass Building Workouts
The key to building more muscle mass in particular areas of your body is to do multiple sets.
Because of the volume being done using multiple sets people often split up the body parts on varying days (Split Routines).
You must employ a strategy when doing split routines.
It is the process we use in our Xpress Workouts.
This will save you from wasting time (and muscle) if you were to miss your workout.
For example, what do you do if you miss a given days workout?Do you skip to the next set of body parts or do you continue where you left off? This is why you must follow a strategic program design.
A strategic program design allows you to follow a process that also factors in unforeseen variables that may occur like when you miss a workout day.
Here is a question for you: You choose a 3 day per week workout routine with chest and back on Monday, shoulders and arms on Wednesday, and legs and abdominals on Friday.
You happen to miss the Wednesday workout, do you:
When doing chest and back on Monday you still have challenged your shoulders and arms during that workout.
If you do (A) and skip the Wednesday workout you have still have gotten some benefit to your shoulders and arms from the Monday workout because you have to use these muscles to do the exercises for chest and back.
Therefore, if you miss the Wednesday workout just continue on your program and do legs and abdominals on Friday.
If you choose to do C and include all four body-part areas you make modifications to the workout.
Remember how I said you still indirectly worked your shoulders and arms on the Monday workout?Well, on the Friday workout you do legs and abdominals first as you normally would and then do a lighter or easier workout for your shoulders and arms following.
You can reduce the number of exercises and/or sets for the shoulders and arms and do a mini-circuit for them.
This means you pick an exercise for each body part and circuit through once or twice (see example below): Circuit One (one set of 10 reps each) DB Shoulder press DB Biceps curls DB Triceps extensions (lying supine on bench) Circuit Two (one set of 10 reps each) DB Shoulder side raises Barbell Biceps curls Cable Triceps pushdowns You see, it takes strategic planning when doing spilt routines in the event of a missed workout day.
By employing a systematic approach by planning ahead you can overcome what would normally be a roadblock in your exercise progress.
Because of the volume being done using multiple sets people often split up the body parts on varying days (Split Routines).
You must employ a strategy when doing split routines.
It is the process we use in our Xpress Workouts.
This will save you from wasting time (and muscle) if you were to miss your workout.
For example, what do you do if you miss a given days workout?Do you skip to the next set of body parts or do you continue where you left off? This is why you must follow a strategic program design.
A strategic program design allows you to follow a process that also factors in unforeseen variables that may occur like when you miss a workout day.
Here is a question for you: You choose a 3 day per week workout routine with chest and back on Monday, shoulders and arms on Wednesday, and legs and abdominals on Friday.
You happen to miss the Wednesday workout, do you:
- A) Skip that workout and do legs and abdominals on Friday?B) You do Shoulders/Abs on Friday - which is the Wednesday workout?C) Modify and do shoulders, arms, legs and abdominals on Friday?
When doing chest and back on Monday you still have challenged your shoulders and arms during that workout.
If you do (A) and skip the Wednesday workout you have still have gotten some benefit to your shoulders and arms from the Monday workout because you have to use these muscles to do the exercises for chest and back.
Therefore, if you miss the Wednesday workout just continue on your program and do legs and abdominals on Friday.
If you choose to do C and include all four body-part areas you make modifications to the workout.
Remember how I said you still indirectly worked your shoulders and arms on the Monday workout?Well, on the Friday workout you do legs and abdominals first as you normally would and then do a lighter or easier workout for your shoulders and arms following.
You can reduce the number of exercises and/or sets for the shoulders and arms and do a mini-circuit for them.
This means you pick an exercise for each body part and circuit through once or twice (see example below): Circuit One (one set of 10 reps each) DB Shoulder press DB Biceps curls DB Triceps extensions (lying supine on bench) Circuit Two (one set of 10 reps each) DB Shoulder side raises Barbell Biceps curls Cable Triceps pushdowns You see, it takes strategic planning when doing spilt routines in the event of a missed workout day.
By employing a systematic approach by planning ahead you can overcome what would normally be a roadblock in your exercise progress.
