I recommend reading it more than once, cuz if you do you will know more about Bodybuilding than 90% of the people that work out.
Dorian Yates on Bodybuilding with his workout Split:
Each exercise should be taken to failure on the final set, with 1 or 2 forced reps if you have a partner or a drop set if your by yourself. The preceding sets are all considered warm up sets; I usually warm up with 50 to 70% of my final set as a guideline.
I perform all of the reps in a slow controlled manner with special emphasis on the negative or lowering portion of the weight.
On this BB cycle, your training is 4 out of every 6 days. If you feel you need more recovery time, just schedule an extra rest day into the cycle so that you are training each body part once every 7 days.
The exercises listed are just very good examples, but feel free to change them. Concentrate on making each set perfect, pushing to failure and beyond on the "final set" only. Do not be tempted to add more sets! Instead, try to set a rep or weight goal for yourself each and every workout, strive to be better each time you go into the gym. After 5/6 weeks of intense training I suggest you take 3 or 4 days away from gym followed by a week or more of moderate training before embarking on another BB cycle.
Maximum Nutrition for Maximum Progress: IMPORTANT!
The best training routine and all the effort in the world will not amount to much if you do not supply your body with the nutrition it needs for recovery and growth. You need sufficient amounts of high quality protein for tissue repair along with carbohydrates and moderate amounts of fat for energy. To calculate your protein requirements I suggest a guideline of one and half grams of protein per pound of body weight e.g. If you weigh 200 pounds, then you would require 300 grams of protein per day. If you do not get an adequate amount of protein recovery time will be lengthened and progress stalled.
MONDAY: DAY 1 -- Chest and Biceps - Sets
Chest:
Flat barbell bench presses 4 sets
Incline dumbbell presses 3
Machine presses 2
Cable crossovers 2
Pec-deck flyes 2
Biceps:
Incline alternate dumbbell curls 4 sets
Standing cambered-bar or straight-bar curls 3
Close grip preacher curls 2
Hammer curls 2
Abs, cable crunches. 4
TUESDAY: DAY 2 -- Back and Traps - Sets
Back:
Dumbbell pullovers 2
Back Wide-grip pull downs 2
Close-grip pull downs 2
Bent barbell rows 4
Dead lifts 2
Seated cable rows or 1 arm rows 2
Traps:
Dumbbell shrugs 2
Calves:
Standing calf raises 3
Seated calf raises 2
Donkey or Leg-press calf raises 2
WEDNESDAY: Day off, No weight training. One hour of
cardio.
THURSDAY: DAY 3 -- Delts and Triceps - Sets
Delts:
Dumbbell or cable side laterals 3 sets
Seated rear-delt machine 3
Seated front presses I use the smith machine 4
Standing upright cambered-bar rows 2
Triceps:
Skull crushers 3
Tricep press downs 3
Two-arm overhead dumbbell extensions 2
Weighted Dips 2
Abs, Standing cable crunches 4
FRIDAY: DAY 4 -- Quads, Sets
Quads:
Barbell squats 4
Leg presses 3
Hack squats 3
Leg extensions 3
Hams and Calves:
Leg curls 3 sets
Stiff-leg dead lifts 2
Standing calf raises 3
Seated calf raises 2
Donkey or Leg-press calf raises 2
SATURDAY/SUNDAY: Off, No weight training. One hour of cardio.
Other Great Ab Exercises:
Hanging knee raises
Leg Raises
Cable crunches
Sit ups
Crunches
The abs, are muscles just like any other and should be worked at most, 2 times per week. You also want to make sure you are training them progressively, working them harder each time.
2. Use short, hard cardio workouts to increase metabolism, burn fat:
Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.
Below is a sample an interval workout I use that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).
Warm up at easy pace 2-5 minutes... Perform 30 seconds of hard work (almost as hard as possible)... perform 1 minute of moderate work (recovery time-catch breath)... Repeat this process 6-12 times... Cool down at an easy pace for 2-5 minutes.
3. Stabilizing blood sugar is the key for removing fat around the waist. You must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off!
4. To effectively stabilize your blood sugar you must feed your body frequently; like every 3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: Protein, vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.)
5. Many people are too hung up on how much fat is in food, or how healthy of a choice it is.
This is not to say that what you eat is not important, because it is. Try to make healthy choices whenever possible, but dont feel like if you eat a cheeseburger it is guaranteed to be stored as fat. Always do the best you can.
