If your willing to put in the hard work, make the dedication and commitment while understanding the time that will be required to transform your physique, then you are ready to start your transformation.
I’ve put together a list of 150 Ways to Transform Your Physique. Some are simple, some go against one another, some will work for one person, others for the next person but all in all this list should make the journey a lot more enjoyable.

Ultimately, you need to build YOUR plan.

Use this list to build that plan.

150 Ways to Transform Your Physique

1. Eat Less

2. Eat More

3. Do more strength training

4. Do more metabolic resistance training

5. Do cardio

6. Do less cardio

7. Do interval training

8. Run hill sprints

9. Lift heavy

10. Use lower repetitions

11. Use higher repetitions

12. Deload for a week

13. Do more bodyweight exercises

14. Do less bodyweight exercises

15. Cook more

16. Plan more

17. Eat more protein

18. Eat less protein

19. Eat less carbohydrates

20. Eat more carbohydrates

21. Eat less fat

22. Eat more fat

23. Eat More Starch Free Meals

24. Eat More Vegetables

25. Eat Fruit Pre and Post Workout

26. Avoid Fruit

27. Be Strategic About Your Starches (Breakfast and Post Workout)

28. Eliminate Processed Foods

29. Use Portion Control

30. Control Carbs Without Eliminating Them

31. Eat 50% of Your Carbs Pre and Post Workout

32. Implement More Effective Nutrient Timing (See 25, 27, 30, 31)

33. Drink More Water

34. Drink Even More Water

35. Eat More Power Foods

36. Avoid Empty Calories

37. Remove Empty Calories

38. Be Aware of Your Macronutrient Ranges

39. Eat for Your Body Type

40. Use Protein Powder

41. Drink BCAA’s

42. Use Creatine

43. Take a Multivitamin

44. Take Omega-3

45. Use a Greens Supplement

46. Take Vitamin D

47. Avoid ALL Supplements

48. Eat More Nutrient Dense Foods

49. Listen more

50. Listen less

51. Read more

52. Read less

53. Train more

54. Train less

55. Train 3 times a week

56. Train 4 times a week

57. Train 5 times a week

58. Train 6 times a week

59. Follow a Push / Pull program

60. Follow a Total Body program

61. Follow a Lower / Upper program

62. Train in the 6 – 8 repetition range

63. Train in the 10-12 repetition range

64. Train in the 12-15 repetition range

65. Train Lower body 1 time a week

66. Train Lower body 2 times a week

67. Train Lower Body 3 times a week

68. Sprint

69. Sprint more

70. Spend more time between meals

71. Spend less time between meals

72. Try eating less often

73. Try eating more often

74. Implement Intermittent Fasting

75. Use My Plate

76. Get Comfortable being uncomfortable

77. Sleep more

78. Rest more

79. Supplement more

80. Supplement less

81. Carb Cycle

82. Implement Refeeds

83. Eat Grains

84. Avoid Grains

85. Train Lower Body More

86. Train Your Posterior Chain More

87. Train Your Heart More

88. Train Outside More

89. Train Outside Your Comfort Zone More

90. Start a New Training Program

91. Stop Programming Your Own Workouts

92. Hire a Coach

93. Hire a Coach Smarter than You

94. Be Accountable

95. Take Weekly Pictures

96. Track Your Daily Intake

97. Eat 3 Meals a Day

98. Eat 4 Meals a Day

99. Eat 5 Meals a Day

100. Eat 6 Meals a Day

101. Follow a Low Carb Diet

102. Follow a Medium Carb Diet

103. Follow a High Carb Diet

104. Eat Breakfast

105. Don’t Eat Breakfast

106. Eat Carbs at Night

107. Don’t Eat Carbs at Night

108. Have a Cheat Meal

109. Don’t Have a Cheat Meal

110. Follow Some Sort of Periodization

111. Use Linear Periodization

112. Use Nonlinear Periodization

113. Use Undulating Periodization

114. Use the Concurrent Method

115. Use a Conjugate Sequence System

116. Train for Aerobic Endurance

117. Train for Strength Endurance

118. Train for Anaerobic Endurance

119. Train for Maximum Strength

120. Train for Maximum Speed

121. Train for Hypertrophy

122. Train for Functional Hypertrophy

123. Use Supersets

124. Use Alternating Sets

125. Use Pre-Exhaustion Sets

126. Use Post-Exhaustion Sets

127. Use Tri-Sets

128. Use Quad-Sets

129. Use Strength-Cardio Sets

130. Use Drop Sets

131. Use Forced Reps

132. Use Rest/Pause

133. Use German Body Composition Protocols

134. Use German Volume Training

135. Use Advanced German Volume Training

136. Use High Density Training (6-12-25)

137. Use 8-8-16 Training Programs

138. Use 4-4-8 Training Programs

139. Use Cluster Training

140. Use the 1-6 System

141. Use Modified Strongman Training

142. Learn How to Train Differently (See 85-141)

143. Structure EVERY Training Session

144. Structure EVERY Meal

145. Measure Benchmarks (Scale, Body Composition, Measurements)

146. Follow the 90% Adherence Rule

147. Find a Training Partner

148. Schedule a Photo Shoot

149. Enter a Physique or Bodybuilding Competition

150. Stop Over Thinking the Process

Work Hard, Train Hard, Get Better,

Tyler English

There I said it.

If you enjoy supplemental cardio and you are an advocate of strength training – you are on a lonely island. I don’t know many strength coaches who would rather “go for a run” or do some sled work over lifting up some heavy weight.

Don’t get me wrong, cardio has plenty of benefits and at TEF we make sure each of our clients is given the right type of cardio for their goals and lifestyle.

Hell, I love the prowler and the sled – I’ve lost many a battles with the two. Sprints are my favorite form of cardio but not all cardio is created equal in the fat loss game.

To quote my good buddy John Romaniello – “Cardio is like ketchup, it makes everything better.”

That is true and I’m a firm believer in that when it pertains to fat loss, but cardio takes time.

Cardio Requires Time You Don't Have

What if you are someone who just doesn’t have time to implement supplemental cardio into your training program?

Then what?

What if I told you that no matter how much time you have in a week –there is a cardio solution for you?

Still not convinced? Don’t have the time?

Let’s be realistic – we all can make the time.

No amount of cardio is going to help if your nutrition is a mess. Get that in line first then start moving.

Cardio is the final piece of the 4 components to achieving fat loss success, you can read more about that HERE.

So I’ve outlined a cardio prescription designed specifically around how many days a week you can train and dedicate to cardio specific work.

How Do You Rank the Different Forms of Cardio?

#1 – Metabolic Resistance Training or Strength Training

#2 – High Intensity Anaerobic Interval Training

#3 – High Intensity Aerobic Training

#4 – Low Intensity Aerobic Training

What Form of Cardio Does What?

1.) Metabolic Resistance Training or Strength Training

Why This Form of Cardio?  – To burn calories, maintain/promote lean muscle mass and elevate metabolism

What It Does? – MRT or an effectively designed Strength Training program will create an increase in Exercise Post Oxygen Consumption (EPOC) or metabolic disturbance following the workout. MRT promotes the body to maintain lean muscle mass while elevating the metabolism through EPOC. As your metabolic rate recovers to return back to pre-exercise levels it continues to burn calories. MRT has been shown to take several hours to return to these levels leading to a greater overall caloric burn even hours after your training session is complete.

2.) High Intensity Anaerobic Interval Training

Why This Form of Cardio? – To burn calories and elevate metabolism

What It Does? – HIIT much like MRT increases EPOC following a training session. HIIT will burn calories during and after the session is complete.

3.) High Intensity Aerobic Training

Why This Form of Cardio? – Burn calories

What It Does? – High Intensity Aerobic Training will burn more calories than a low intensity aerobic training session of equal time but won’t promote muscle mass or elevate your metabolism following the session.

4.) Low Intensity Aerobic Training

Why This Form of Cardio? – Burn calories

What It Does? – Low Intensity Aerobic Training will burn calories and can burn a good amount of calories, depending on how long you perform a session, but won’t help promote muscle mass or elevate your metabolism.

What Style of Cardio Do I Use?

#1) – Metabolic Resistance Training or Strength Training

Time to Train – 3 – 4 hours a week

Format – Alternating Sets, tri-sets, quad-sets

Specifics – Intensity is key, work can best be performed by following a form of periodization.

Utilize #1 if you only have 3-4 hours a week use MRT or Strength Training with alternating set, trisets, or quad sets.

#2) High Intensity Anaerobic Interval Training

Time to Train – 4 – 6  hours per week.

Format – 10-45 second high intensity. Be sure to follow up work periods with at least equal rest periods. 15 seconds of work, 30 seconds of rest: 30 seconds of work, 30 seconds of rest.

Specifics – Work should be performed at 100% intensity for entirely of the work period.

Combine #1 and #2 if you have 4 – 6 hours to train in a week.

#3) High Intensity Aerobic Training

Time to Train – 6-8 hours per week.

Format – Intervals greater than 45 seconds or where perceived exertion level is below 9 or 10, meaning you can not maintain 100% intensity throughout the work period. At some point during the work period of high intensity aerobic training you will find yourself needing to “pace” to finish.

Specifics – Work periods will mostly be performed with intervals greater than 45 seconds and up to 5 minutes. For example – bike intervals of 2 minutes of intense work followed by 2 minutes of recovery.

If you are someone who can dedicate 6-8 hours – add #3 to the equation.

#4) Low Intensity Aerobic Training

Time to Train – You find the time to train more than 8 hours a week.

Format – This is true aerobic training. Running a steady pace over 30 minutes to an hour, walking on the treadmill, riding the bike are all examples of this form of cardio.

Specifics – This is what you hear referenced as “The Fat Burning Zone” because your intensity is only that of 60-65%.

If you are one of those freaks who finds time to train more than 8 hours a week feel free to add in #4.

Now be sure to write yourself your cardio prescription depending on your available training time and overall physique goals.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Check out my first article over at STACK => http://blog.stack.com/2012/05/02/5-tips-to-build-muscle-quickly/

My desire and success has been predicated on following a 3 or 4 day program with the sole exception being when I’m in contest preparation. When preparing for an upcoming bodybuilding competition I will incorporate training cycles where I train 5 or maybe 6 days per week.

My Hamstrings Weren't Built By Training 5 to 6 Days Per Week

Training 5 or 6 days per week can be accomplished with success. I know plenty of successful Bodybuilders who follow this approach to bodybuilding with great success.

There isn’t much of a difference between a 5 or 6 day bodybuilding training program, the true difference with this training style is how they differ from selecting a program of 3 or 4 training days.

The Advantages of the 5 & 6-Day Bodybuilding Training Split

Advantages

-       Greater Training Frequency

-       Greater Muscle Isolation

-       More Muscle Specialization

-       Ability to Shorten Training Time

-       Favorite of Most Bodybuilders

The Disadvantages of the 5 & 6-Day Bodybuilding Training Split

Disadvantages

-       Less Recovery

-       Average Strength Gains

-       High Volume

-       CNS Fatigue

-       Less Muscle Frequency

Bodybuilding “Body Part” Workouts For Use on 5 or 6 Day Programs

Leg Workout

A1) Barbell Squat – 5 x 5

B1) Barbell Reverse Lunge – 4 x 6ea

B2) Glute Ham Raise – 4 x 8

C1) KB Goblet Squat – 3 x 15

C2) Barbell Romanian Deadlift (RDL) – 3 x 15

D1) Dumbbell Walking Lunge – 3 x 30 yards

D2) Reverse Sled Drag – 3 x 30 yards

E1) Standing Calves Raise – 1 x 100 (Minimal Rest as needed)

Shoulder Workout

A1) Barbell Military Press – 4 x 6

B1) Dumbbell Seated Arnold Press – 4 x 8-12

B2) Incline (Chest Supported) Dumbbell Rear Deltoid Raise/Flye – 4 x 15

C1) Dumbbell Lateral Raise – 3 x 15-20

C2) 60 Degree Incline DB Press – 3 x 10

Back Workout

A1) Trap Bar Deadlift – 5 x 5

B1) Wide Grip BB Row – 4 x 8

B2) Eccentric Chin-Up – 4 x 6 (3 second negative)

C1) BB Shrug – 3 x 10

C2) Farmer Log Walk – 3 x 30 yards

Chest Workout

A1) Barbell Bench Press – 5 x 10

B1) Dumbbell Incline Chest Fly – 4 x 12

B2) Weighted Blast Strap Push-up 4 x 10

C1) DB Bench – 4 x 8

D1) Band Push-ups – 3 x 20

Arm Workout

A1) Dumbbell Hammer Curl – 4 x 8

A2) Band Pushdown – 4 x 15

B1) Barbell Curl – 4 x 10

B2) EZ Bar French Press – 4 x 12

C1)  EZ Bar Curl – 4 x 10

C2) Dumbbell L-Extension – 4 x 15ea

Sample Training Frequency 5-Day Bodybuilding Split

Sunday – Rest

Monday – Legs (Quads, Hamstrings, Calves)

Tuesday – Shoulders

Wednesday – Back

Thursday – Chest

Friday – Arms (Biceps, Triceps)

Saturday – Rest

Sample Training Frequency of a 6-Day Bodybuilding Split

Sunday – Rest

Monday – Quads

Tuesday – Back

Wednesday – Chest

Thursday – Hamstrings, Calves 

Friday – Shoulders

Saturday – Arms

That’s a look at a 5-day and 6-day approach to training for Bodybuilding. My preference is no more that 5 days, but again choose what works best for you.

I’d love to hear your feedback. Let me know what works for your training.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Did you hear my big announcement? Check it out here => http://tylerenglishblog.com/2012/04/23/natural-bodybuilding-mens-health-and-the-bodybuilders-bible/

Or visit this link:
The Best Bodybuilding Program in the World? – Part 3

It was Bodybuilding that first introduced me to strength training.

This journey began over 15 years ago in my basement, with an old school concrete filled, plastic set of weights and some bodyweight exercises.

Since 2005 the sport of Natural Bodybuilding has become a major part of my training, nutrition and lifestyle.

I’m proud to announce that I’ve been granted the opportunity of a lifetime.

Thanks to Men’s Health and Rodale, I will be authoring The Men’s Health Bodybuilder’s Bible.

The book will guide the reader through the process of transforming their physique for preparation to compete in a natural bodybuilding competition or build a physique that rivals that of today’s fitness model, that we often see in advertisements and magazines.

I’m truly looking forward to bringing Natural Bodybuilding into the mainstream with the publication of The Men’s Health Bodybuilder’s Bible.

Thank you to everyone who made this dream, a reality.

For more info please go here:

http://www.prlog.org/11856501-farmington-valley-connecticut-fitness-expert-tyler-english-signs-book-deal-with-mens-health.html

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
Natural Bodybuilding, Men’s Health and The Bodybuilder’s Bible

Before I head out I wanted to send out a quick Friday post.

It’s really simple.

I NEED your FEEDBACK.

Over the next 8 months I’m embarking on a journey, that I’ll announce on Monday, this journey will bring Natural Bodybuilding into the mainstream!

I promise.

But in the meantime, I want to hear your thoughts and feedback.

What do you want to see more of?

Bodybuilding?

Bodybuilding Workouts?

Fat Loss Workouts (with a Bodybuilding spin?)

Nutrition?

Diet Advice?

Physique Enhancement and Prep?

Workout videos?

Exercise videos?

Ebooks?

I just want to hear YOUR voice.

Leave a comment below and let me know what your thinking.

As always, I appreciate your feedback and comments.

I’ll be back soon with my BIG announcement AND my take on a 5-day bodybuilding strength training routine.

If you dig the knowledge do me a huge favor and “LIKE” this baby or SHARE it via your Facebook or Twitter!

Work Hard, Train Hard, Get Better,

Tyler English

PS – Don’t forget to “LIKE” this post!

PPS – Don’t forget to leave a comment!

PPPS – Did you read the last post on a 4-day training split? Check it out here => http://tylerenglishblog.com/2012/04/19/the-best-bodybuilding-program-in-the-world-part-2/ 

Or visit this link:
Your Bodybuilding, Workout, Exercise, Fat Loss, Nutrition, Physique Enhancement and Diet FEEDBACK is NEEDED!

If a 3-day option is my “#1”, then a 4-day bodybuilding program is my “1B”.

Remember you can make everything work, but nothing will work forever.

Training 4 days over a 7-day period still allows for plenty of time to plan to plan every workout accordingly during the week.

With a 4-day program you’ll notice you can ramp up your intensity of training, add a bit more volume and fit in more specific isolation type exercises to better target weak point muscles within each workout. Not much unlike the 3-day training program, the 4-day approach allows for many of the same advantages and disadvantages.

I’m a big fan of using a superset format on 4-day programs as it allows for greater intensity and gets the blood to the muscles early on in a workout. I’ll also incorporate more post exhaustion sets and eccentric dominant exercises during most of my 4-day structured bodybuilding training programs.

To give you a better understanding of the advantages and disadvantages of this approach to a bodybuilding program I’ve outlined them below.

The Advantages of the 4-Day Bodybuilding Training Split

Advantages

-       Greater Volume

-       Greater Overall “Pump”

-       More Muscle Specialization

-       More Isolation Exercises

-       Greater Structure for Hypertrophy

-       Favorite of Endomorphs and Mesomorph Body Types

Vince Gironda was a Bodybuilder who utilized variety

The Disadvantages of the 4-Day Bodybuilding Training Split

Disadvantages

-       Average Strength Gains

-       Less Recovery

-       More Central Nervous System Fatigue

-       Not preferred method for Ectomorphs

-       Higher Volume

-       Greater Chance of Overtraining

Below you will see a sample 4-day bodybuilding training program targeting the chest, back, traps and abs on Workout A, quadriceps and calves on Workout B, shoulders and triceps on Workout C and Hamstrings, Back, and Biceps on Workout D.

The Sample 4-Day Bodybuilding Training Split

Workout A – Chest, Back, Traps and Abs

Chest Exercise Superset

A1) Barbell Bench Press – 4 x 6

A2) DB Incline Chest Fly – 4 x 15

Back Exercise Superset

B1) Barbell Supine Row – 4 x 8

B2) Eccentric Pull-up – 4 x 10 (3 sec eccentric)

Chest Exercise

C1) DB Bench Press – 3 x 10

Back / Traps Exercise Superset

D1) SA DB Row – 3 x 15-20

D2) BB Shrug – 3 x 20

Abs Exercise Superset

E1) Hanging Leg Raise – 5 x 15-20

E2) Kneeling Banded Ab Crunch – 5 x 15-20

Workout B – Quads and Calves

Calves Exercises

A1) Chain Donkey Raises – 4 x 20

B1) Jump Rope – 4 x 30sec

Quads – Bilateral Exercise

C1) Barbell Squat – 4 x 15, 12, 10, 8

Quad Exercise Superset

D1) Barbell Front Squat – 3 x 8, 6, 4

D2) DB Split Squat – 3 x 5ea (3 sec eccentric)

Quad Finisher

E1) Chain Walking Lunge – 2 x 20ea

Workout C – Shoulders and Triceps

Shoulder Exercise

A1) Barbell Military Press – 4 x 6

Shoulder Exercise

B1) Standing Arnold Press – 3 x 8

Shoulder Giant Set

C1) HSPU – 3 x 8

C2) DB Rear Delt Raise – 3 x 15

C3) Band Pull Apart – 3 x 15-20

Tricep Exercise Superset

D1) Close Grip BB Bench – 4 x 6

D2) Lying EZ Bar OH Extension “Skullcrusher” – 4 x 10-12

Tricep Exercises

E1) Dips – 3 x 30

Workout D – Hamstrings, Back and Biceps

Back / Hamstring – Total Body Exercise

A1) Trap Bar Deadlift – 4 x 6

Back / Hamstring Superset

B1) Stiff-Legged BB Deadlift – 3 x 12

B2) Weighted Chin-up – 3  x 4

Back / Hamstring Superset

C1) Barbell RDL – 3 x 15

C2) GHR – 3 x 8

Bicep Exercise Superset

E1) DB Hammer Curl – 4 x 10

E2) Barbell Reverse Curl – 4 x 12

Sample Muscle Group Programs to Target Weak Point Muscles

Arm Dominant

Workout A – Quads and Hamstrings

Workout B – Chest, Shoulders, Biceps, Triceps

Workout C – Back, Calves, Abs

Workout D – Biceps, Triceps

Back Dominant

Workout A – Back, Hamstrings, Abs

Workout B – Shoulders, Triceps

Workout C – Quads, Calves

Workout D – Back, Chest, Biceps

Chest Dominant

Workout A – Chest, Shoulders

Workout B – Back, Biceps, Abs

Workout C – Quads, Hamstrings, Calves

Workout D – Chest, Triceps

Quad Dominant

Workout A – Quads, Hamstrings, Calves

Workout B – Chest, Shoulders, Triceps

Workout C – Back, Biceps, Abs

Workout D – Quads

Shoulder Dominant

Workout A – Chest, Shoulders

Workout B – Back, Biceps, Abs

Workout C – Legs (Quads, Hamstrings, Calves)

Workout D – Shoulders, Triceps,

Sample Frequency of a 4-Day Bodybuilding Training Split

4 Days in 1-Week – Allows for a greater volume of training.

Monday – Workout A

Tuesday – Off

Wednesday – Workout B

Thursday – Off

Friday – Workout C

Saturday – Workout D

Sunday – Rest

4 Days On, 2 Day Off, Repeat – Greater balance of training and recovery.

Monday – Workout A

Tuesday – Workout B

Wednesday – Workout C

Thursday – Workout D

Friday – Rest

Saturday – Rest

Sunday – Workout A (Start Rotation Again)

2 Days On, 2 Days Off, Repeat – Allows for greater recovery.

Monday – Workout A

Tuesday – Workout B

Wednesday – Rest

Thursday – Rest

Friday – Workout C

Saturday – Workout D

Sunday – Rest

Monday – Rest

Tuesday – Workout A (Start Rotation Over)

 
There you have it, my take on a 4-day Bodybuilding Strength Training Program.

What’s your approach?

As always, I appreciate your feedback and comments.

I’ll be back soon with my take on a 5-day bodybuilding strength training routine.

If you dig the knowledge do me a huge favor and “LIKE” this baby or SHARE it via your Facebook or Twitter!

Work Hard, Train Hard, Get Better,

Tyler English

PS – Don’t forget to read my take on a 3-Day Bodybuilding Strength Training Program in my last post = “The Best Bodybuilding Training Program?”

Or visit this link:
The Best Bodybuilding Program in the World? – Part 2

The one that works for you.

How many days per week should your bodybuilding program consist of?

The one that works for you.

Vague? Some may say that, but let me explain.

Unfortunately, we live in a world where nothing is perfect.

We are our schedules, it’s really that simple.

If you ask me at different times of the year, how many days a week do you train?  Depending on that time of year and my schedule – you are guaranteed to get a different answer each and every time.

Arnold Trained in Different Bodybuilding Splits

For some parts of the year I’ll follow a 3-day per week split.  When time allows that 3-day split becomes a 4, 5 or 6 workouts in a week. (Depending on the training split – as explained below)

Some other parts of the year a 4-day per week split is the weapon of choice.

These two have become my go to training splits whether I am in bodybuilding contest prep or offseason.

Most recently I’ve added a 5-day per week bodybuilding training split back into my routine.  The reason why?

I’ve made the time to get in the gym more often. Something I’ve done on a 3-day split, simply by increasing the frequency of each workout over a 7-10 day period. (See below)

Early on in my bodybuilding career I even made the time to train 6 days per week. Something I know many bodybuilders still follow – just not me. My approach back then was very different then what 6 workouts in 7 days might look like today.

I’ve evolved as a strength coach and a bodybuilder over the last decade. As I’ve evolved so too has my training. I’ve seen major success following a 3-day, 4-day and 5-day a week bodybuilding program.

One of the most successful training splits I’ve followed during my offseason and bodybuilding contest preparation is a 3-day per week split. This approach has allowed me to space out my training during busy times of my life, jam-pack my workouts or increase my training frequency –  if my scheduled allowed.

When using a 3-day per week bodybuilding routine I never feel rushed to get to the gym because I know I have an entire week to or 7 days to train three times.

It’s also given me the option to follow a 3 days on, 1 day off or a 3 days on, 2 days off approach to training – when my schedule allows for it.

Some may doubt this and say I’m not getting enough muscle stimulation. To those I say – look at my muscle growth since 2005 and incase you forgot, muscles don’t grow in the gym.

Being a true ectomorph early on in my life, I’ve had great success at adding size and strength to my physique following a 3-day per week training split.

There are advantages and disadvantages to this approach to training, especially depending on your bodybuilding goals and body type.

The Advantages of the 3-Day Bodybuilding Training Split

Advantages

-       Overall Muscle Stimulation

-       Greater Frequency to Major Muscles

-       Greater Strength Gains

-       More Recovery

-       Less Central Nervous System Fatigue

-       Great for Ectomorphs

The Disadvantages of the 3-Day Bodybuilding Training Split

Disadvantages

-       Less Muscle Specialization

-       Less Isolation

-       Elimination of Weak Point Training

-       Less Volume per Body Part

-       Less Frequency to the “Show Muscles”

-       Not for all Endomorphs

-       Less “pump”

The Sample 3-Day Bodybuilding Training Split

Workout A – Back, Rear Deltoids, Biceps

Horizontal Pull (Back Thickness)

A1) Barbell Row – 4 x 8

Vertical Pull (Back Thickness)

B1) Weighted Close Grip Chin – 3 x 10

Horizontal Pull (Lat Isolation)

B2) Dumbbell Single Arm Row – 3 x 15

Vertical Pull (Back Width)

C1) Eccentric Wide Grip Pull-ups – 3 x 8

Horizontal Pull (Upper Back / Rear Delt)

D1) TRX Face Pull – 3 x 15

D2) Band Pull Apart – 3 x 25

Bicep Work (Direct Bicep Isolation)

E1) Dumbbell Hammer Curl – 3 x 10

E2) Barbell Reverse Grip Curl – 3 x 12

Workout B – Chest, Shoulders, Triceps

Vertical Push (Shoulder Thickness)

A1) Barbell Military Press – 5 x 8-10

Horizontal Push (Chest Isolation)

B1) DB Bench Press – 4 x 12

Unilateral Isolation (Anterior Deltoid Isolation)

B2) Single Arm Dumbbell Side Deltoid Raise – 4 x 8-12

Horizontal Push (Chest/Tricep Isolation Combo)

C1) Band Resisted Parallel Dips – 3 x 15-20

Horizontal Push (Lower Chest Work)  

C2) Feet Elevated Blast Strap Push-ups – 3 x 15-20

Tricep Work (Direct Tricep Isolation)

D1) Lying Chain Tricep Extension – 3 x 15-20

D2) Band Pushdowns – 3 x 15-20

Workout C – Legs (Quads and Hamstrings) 

Bilateral Push (Knee / Quad Dominant)

A1) Barbell Squats – 4 x 15

Bilateral Pull (Hip / Hamstring Dominant)

B1) Barbell Romanian Deadlifts – 4 x 8-10

Unilateral (Quad Dominant)

C1) Bulgarian Split Squat – 3 x 12 each

Bilateral (Hip Dominant)

C2) Glute Ham Raise – 3 x 10

Unilateral (Quad Dominant)

D1) Chain Walking Lunge – 3 x 20 each

This is only a SAMPLE program and there are numerous ways to go about this 3-day training approach.

Sample Frequency of a 3-Day Training Split

3 Days in 1-Week

Monday – Workout A

Tuesday – Off

Wednesday – Workout B

Thursday – Off

Friday – Workout C

Saturday – Rest

Sunday – Rest

3 Days On, 1 Day Off, Repeat

Monday – Workout A

Tuesday – Workout B

Wednesday – Workout C

Thursday – Off

Friday – Workout A

Saturday – Workout B

Sunday – Workout C

3 Days On, 2 Days Off, Repeat

Monday – Workout A

Tuesday – Workout B

Wednesday – Workout C

Thursday – Rest

Friday – Rest

Saturday – Workout A

Sunday – Workout B

That’s my personal take on a 3-day Bodybuilding training split, what’s your take?

I’d appreciate your comments and feedback?

I’ll be back soon with my take on 4-day and 5-day bodybuilding training routines.

If you dig the knowledge do me a huge favor and “LIKE” this baby or SHARE it via your Facebook or Twitter!

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
The Best Bodybuilding Training Program in the World? – Part 1

I’m going to start my diet next Monday.

I don’t want to lose too much weight.

I don’t have the time.

Dieting is boring.

I know what I need to do.

My diet isn’t that bad.

I eat pretty healthy already.

If I keep going I could probably come up with over 100 statements uttered by clients as to why they fail at proper nutrition.

By now you probably have a good understanding that “you can’t out train a bad diet” and your daily nutrition is a minimum 80% of your success.

So then why is that so many people struggle to achieve the body they desire? But those same people that struggle with their weight are the first to tell a bodybuilder, physique, figure or bikini competitor that they “look too skinny” or the first to criticize the dieting behaviors of these people.

For those people I’ve put together a list.

Physique Prep is 80% Diet

Nutrition Advice YOU Can Learn From a Bodybuilder

1)   The word is called DISCIPLINE.

2)   A failure to plan is a plan to fail.

3)   Animal protein is GOOD for you.

4)   Carbohydrates are NOT evil.

5)   Fats still need to be controlled.

6)   Meal preparation is key.

7)   Green vegetables are a must.

8)   Pre and post workout nutrition can NOT be avoided.

9)   Structure your carbohydrate intake around your workouts.

10)  To help minimize post workout hunger and combat catabolism, consume a whole food meal with low glycemic carbohydrates within 30 minutes following a workout.

11)  Carb cycling has been used by bodybuilders for decades because it works.

12) You need to eat protein.

13)  Amino acids come from dietary protein. Did I say eat protein?

14) Drink more water.

15) Shop for food at least twice per week.

16) Eliminate sugar. It’s just not good for you.

17) Eat every 2.5 to 4 hours, depending on body type.

18) Minimize your fruit intake, especially if the goal is fat loss.

19) Eat slow and enjoy your food.  No one likes an open mouth chewer.

20) Eliminate alcohol consumption. Plus beer contains hops which studies show can elevate estrogen. Beer also contains gluten which can lead to increased inflammation, not a good thing when you are strength training.

21) Ectomorphs looking for fat loss set your calories at bodyweight X 16. Yes, there are “skinny fat” people in the world.

22) Mesomorphs looking for fat loss set your calories at bodyweight x 14. For the “athletic” body type.

23) Endomorphs looking for fat loss set your calories at bodyweight x 10-12.  You tend to look at food or a weight and pack on the pounds. So you can’t eat as much.

24) Re-feed days can help raise leptin levels and help keep the body anabolic.

25) Drink caffeine BEFORE you workout NOT after.

26) Diet slowly, target to lose 1 pound of body fat per week.

27) Consume at least 1 gram of protein per bodyweight to maintain muscle mass.

28) Ketogenic diets (extreme low carb) are not successful long term and they should be avoided.

29) Remember glycogen levels need to fall in order to access body fat.

30) Lower glycogen levels by getting use to being hungry.

31) Keep carbohydrate levels low enough to allow for optimal fat loss but keep them in your diet to allow for the muscle sparing benefits.

32) Eat less on the days you are less active.

33) For gaining muscle start your calories at 16-18 X your bodyweight.

34) For fat loss begin your caloric intake at 10-12 X your bodyweight.

35) Minimize going out to eat.

36) Cook your own food.

37) Fat loss is easy, once you figure out how hard it is.

38) It’s easier to lose body fat then gain muscle.

39) The more consistent you are the better results you will achieve.

40) Dieting isn’t easy, but with a little effort can be very successful.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Don’t forget to grab my FREE 28-Day Arm Training Program  FREE ARM WORKOUT (NO OPT IN)

Or visit this link:
40 Nutrition Tips YOU Can Learn From a Bodybuilder

Every bodybuilder knows that titles are won when “facing the curtain.” With that being said you can’t amount to anything as a bodybuilder unless you’ve got the posterior development that turns heads. The muscles of the spinal erectors, glutes, hamstrings, traps and posterior delts often take a back seat in our society to the quads, chest, and abs.

Arnold's Back Won Titles

A strong commitment to developing the posterior chain is too often overlooked by novice bodybuilders and many strength advocates. I often see many strength training programs where the posterior chain is often neglected. After all we live in a world dominated by the sagittal plane.

I’ve put together my list of the most neglected posterior chain dominant muscle building exercises. These exercises are often overlooked for their importance on creating strength and ultimately building muscle in the posterior chain.

The Top 5 Most Neglected Posterior Chain Muscle Building Exercises

5) Glute Ham Raise – This is an exercise I overlooked early on in my bodybuilding career. It’s an exercise that maximizes the use of the hamstrings and spinal erectors. Unfortunately many gyms don’t have a GHR, probably the reason I choose to neglect it. But there are variations of the Glute Ham Raise you can perform using nothing more than a wall, your body, and a stability ball.

4) Good Mornings – Known to be popular exercise in powerlifting circles, this is a forgotten exercise among many bodybuilders and strength advocates. The exercise I like to call my “Christmas tree” exercise that will light up the muscles of the spinal erectors, glutes and leave your upper hamstrings wondering what you did differently.

3) Sled Drags – These beasts of all the sled exercises have gained a ton of notoriety for being an effective conditioning exercise. Let’s not be mistaken, this is a highly effective conditioning exercise – but if loaded enough can be an amazing exercise for the posterior chain.

2) Stiff Legged Deadlifts – Before you jump down my throat. Listen first. Look I like to deadlift, trap bar deadlift and use Romanian deadlifts just as much as the next guy. But collectively as a strength training society we’ve become hung up on the negative effects of the stiff-legged deadlift. It’s become the red headed stepchild of the deadlift family. When the truth is, when performed properly, is one of the most effective posterior chain exercises in your bag of tricks.

1) Reverse Hypers – I know what your thinking. First he wants me to buy a Glute Ham Raise, now he’s telling me to buy a Reverse Hyper. When I’ll be the first one to tell you that you don’t need a Reverse Hyper Machine to perform this posterior thriller. If you have a bench, band and your body then you are already half way to performing a Reverse Hyper. Try this variation from my buddy Ben Bruno.

Let me know what you think of the list.

Do you have any favorites of your own? If so, let me here your thoughts by leaving a comment below.

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
Building a Championship Posterior Chain

We can’t talk about bodybuilding, muscle building or impressive physiques without talking about arms. Simply put, in the bodybuilding and muscle building world, men strive to build a noticeable set of biceps and triceps.

The ability to train and grow their arms can make many young men want to be a bodybuilder at a young age. I know it was one of my motivating factors early on in my strength training and ultimately my bodybuilding life.

Big arms aren’t the easiest bodypart to grow and they definitely don’t happen overnight. In fact for many natural bodybuilders and men it can be one of the hardest bodyparts to develop.

In my bodybuilding career I’ve never been known for having the biggest arms but I have worked my ass off to build them up over the years.

There are numerous ways to build bigger biceps and triceps. Just as there are numerous exercises that should be included in your routine.

Who Needs Direct Arm Work?

If you’re a beginner in the bodybuilding game you MUST include deadlifts, barbell rows, chins, dips, presses and push-ups in your muscle building program if you want to obtain the desired result.

After a few years of training direct arm work is a must. I don’t care what anyone tells you, it’s a must.

Train Biceps and Triceps Together

The best feeling is achieving a maximum pump while training arms. The best way to achieve this is simply to train biceps and triceps together.

I’m a huge fan of alternating muscle group exercises each set. So I’ll superset a bicep and a tricep exercise. For example, I’ll do a set of a bicep exercise, then a set of tricep exercise and repeat for 2-3 more sets.

Another great way to train is to alternate straight sets per muscle group. So during the arm workout you will do all 3 sets of a bicep exercise, then all 3 sets of the tricep exercise.

A straight through style of arm training is another format. With this method you train one entire muscle group first, then the other. So complete all your bicep exercises, then complete all your tricep work.

My personal favorite is using a superset format, although I use a combination of the above.

Train Flexors and Extensors Separate

Another great way to train biceps or elbow flexors and triceps or elbow extensors is to separate them in your training.

For many this constitutes your typical back and bicep workout or your typical chest and tricep workout. There are a few ways to perform this style of workout.

Following a superset format you can pair a back exercise with a elbow flexor exercise. I’ve never been a huge fan of this style because my biceps usually end up on the short and weak end do to the amount of pulling effort placed on the biceps during the initial back exercise.

This format is also a typical recipe for elbow disaster later on down the road. If you’ve ever suffered from elbow or forearm tendinitis, then you know exactly what I’m talking about.

When training back and biceps together I’m a bigger fan of completing straight sets of all my back movements before moving on to 1-3 bicep exercises at the end of the workout. These bicep exercises are usually in a straight set as well.

Sample type of workout:

A1) Compound Back Exercise (ex. Deadlifts, Heavy Barbell Rows, Weighted Chins)

B1) Unilateral Back Exercise (Single Arm Dumbell Rows, Single Arm Barbell Row)

C1) Bodyweight Back Exercise (Chins, Pull-ups, Face Pulls, Inverted Rows)

D1) Unilateral Bicep Exercise (Cross Body Hammer Curls, Hammer Curls)

E1) Bilateral Bicep Exercise (EZ Bar curls, Barbell curls)

This same format can be followed in a typical chest and tricep workout.

Three reasons I’m not a big fan of a superset of chest and triceps.

1)   My chest movements take a hit from tricep fatigue, thus my strength takes a hit.

2)   My triceps lack the strength to achieve the maximum pump I desire.

3)   My elbows take a beating with this style of training.

A great way to eliminate overuse of the elbows is to pair chest with the elbow flexors and back with the elbow extensors.

I’m a big fan of using this style training when following any density style workout in a superset format. Separating the overuse of the flexors and the extensors can lead to long-term joint health of the elbows.

Sample pec/elbow flexor superset workout:

A1) Dumbbell bench press

A2) Dumbbell hammer curl

Sample back/elbow extensor superset workout:

A1) Weighted Chins

A2) Lying chain tricep extensions

Order of Bicep Exercises

Train the brachialis first. This muscle is what many bodybuilders will call the forgotten muscle of the arm. If you build up the brachialis you can create the illusion that your arms are even bigger by creating a wider appearance.  This is achieved because the larger the brachialis the more it pushes your biceps and triceps away from each other. In the bodybuilding world we all know how important it is to create the illusion and in the real world what guy doesn’t want to create an illusion that his arms are bigger? I’m going to guess they don’t exist and if they are out there – they are probably lacking in testosterone levels.

Exercises that attack the brachialis:

-       Dumbbell hammer curls

-       Cross body hammer curls

-       EZ bar curls

-       Reverse grip barbell curls

-       Rope hammer curls

Lee Priest HAS a Brachialis Muscle!

Bicep Training Tip: Squeeze the dumbbell or bar as hard as you can during the movements that train the brachialis.

The lower biceps need to be trained in order to achieve a long, full bicep. No one, especially bodybuilders want a gap the size of a truck between their lower bicep and their elbow. After creating an increased flow of blood to the muscle the lower bicep is a great “second” muscle to train during your bicep workout.

Exercises to train the lower bicep and achieve a long, full bicep:

-       Preacher curls using a barbell, dumbbell or EZ bar

-       Dumbbell curls in which the arm is resting on a pad

-       Hammer curls that allow for full range of motion at the bottom

Train the basic bicep exercises like barbell or dumbbell curls last. You can usually go heaviest with these but when the muscle is full of blood you are less likely to see injuries with the tendons and ligaments. I’m a huge fan of these movements, but also a huge fan of healthy arms.

Basic bicep exercises:

-       Barbell curls

-       Dumbbell curls

Order of Tricep Exercises

Keep the flexing movements first. Much like the bicep this fills the tricep with blood and allows for easier use of extension movements later on in the workout.

Exercises using the flexing movement:

-       Rope pushdowns

-       Banded pushdowns

Placing dips second is a smart move. First and foremost dips do place a lot of strain on the elbows but by doing these second the elbows are warm.

Dip exercise variations:

-       Bodyweight dips

-       Bench dips

-       Belt weighted dips

-       Banded dips

-       Chain weighted dips

Extension type movements are best kept for last. If you are like me then you’ve probably complained at some point about lying extension type movements like French presses or skull crushers. These exercises are great to help stretch the muscle out when it is fully warm and allow for full extension.

Extension tricep exercises:

-       Dumbbell tricep extension

-       EZ bar tricep extensions / skull crushers

-       L-extensions (using 1 dumbbell come across the upper chest with the thumb head of the dumbbell leading into the chest and extend out over the shoulder)

-       Lying chain tricep extension

-       Blast strap tricep extensions

Volume

Your biceps and triceps aren’t your legs or back. So training in a lower volume is more efficient and there isn’t a need for a large number of sets.

I’ll train with sets of 3 – 6, usually building more sets into the program as the weeks go on.

For reps I’m a big fan of 8-10 reps for biceps and 8-15 reps for triceps. This isn’t set in stone as there are times you’ll see me training biceps in the 12-15 range and triceps in the 4-6.

Just as when you first begin a training program it’s recommended to increase the volume as the program builds. For that reason I may begin a program with 6-8 sets for biceps and build to 9-12 sets as the weeks progress.

For triceps the sets will always start at a higher volume of 8-10 and build to as many as 16 sets but usually settling in a 12-14 range.

I’m a fan of training biceps and triceps one time per week – either separate from each other with a larger muscle group (back and biceps, chest and triceps or back and triceps, chest and biceps).

Or training biceps and triceps together one time per week. A great idea for advanced bodybuilders.

Tempo

Recently I’ve been using more eccentric tempos in my arm training and have truly enjoyed using a 3 to 4 second negative. Unlike chest or back movements where I’ll use a 5 second negative, the 3 to 4 second eccentric is a good fit and still allows to use a decent weight. But remember on any controlled negative you won’t train with the same load if you weren’t using the negative tempo. So be ready to use less weight.

I save this style of training for one typical exercise during my workout. I’m a big fan of eccentric seated dumbbell curls.

With the concentric movement, much like when I’m training back I will use a pronounced concentric and contract liberally. I don’t necessarily use this throughout the workout but will pick one exercise to do so.

The most consistent way I train my biceps and triceps is with constant tension but will work in these eccentric and concentric techniques to increase blood flow and contraction of the muscle.

A good arm workout always needs a good pump and this is will accomplish that.

Rest Period

Short rest periods are great for hypertrophy and are great way to increase intensity of an arm workout.

These shorter rest periods will allow a greater flow of blood into the muscle. More blood to the muscle allows for more of a pump. A good pump isn’t that important when training other body parts but has given me great success when training arms.

Vary your rest periods. As long as 45 to 60 seconds and as short as 10 to 15 seconds between sets.

My personal favorite is 30 seconds of rest between exercises and between sets. This is highly effective when training in a superset format of a bicep exercise followed by a tricep exercise.

The easiest way to achieve the desired rest period is to wear a watch, especially if you train in a gym like mine where we don’t have a clock.

Using those principles and techniques here is a sample arm workout I’ve been using in my latest program.

Enjoy.

The Bodybuilder Bicep and Tricep Workout

A1) Cross Body DB Hammer Curl – 5 x 10

A2) Banded Pushdown – 5 x 10

B1) EZ Bar Curl – 3 x 12

B2) Chain Dips – 3 x 8 – Heavy (3 second Negative)

C1) Barbell Curl – 4 x 8

C2) DB SA L-Extensions – 4 x 15

D1) Seated DB curls w/ 3-sec descent – 2 x 8

D2) Lying chain extensions – 4 x 15

Let me know if you’ve had success using other techniques or if any of these techniques have worked for you.

Work Hard, Train Hard, Get Better,

Tyler