MUSCLE RX

Your Prescription for the Ultimate Physique

by James Kohler, MS, CSCS

Pro Natural Bodybuilder
Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
My Journey as a Bodybuilder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Genetics- Doing the Best with What You Have . . . . . . . . . . . . . . . . . . . . . . . 5
COMPONENT ONE: Nutrition and Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Basic Guidelines as a Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Meal Menu Sample . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Building Lean Muscle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Protein Intake- The Foundation . . . . . . . . . . . . . . . . . . . . . . . 12
Fat Loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Simple Math- Calories In and Calories Out . . . . . . . . . . . . . . . 14
The Variable- Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . .15
Carb Cycling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Losing Water the Healthy Way . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

COMPONENT TWO: Supplementation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

The Basics- Micronutrients . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Fat and Water Soluble Vitamins . . . . . . . . . . . . . . . . . . . . . . . 22
Minerals and Trace Minerals . . . . . . . . . . . . . . . . . . . . . . . . . 24
Staple Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Advanced Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
The Herbal Truth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
COMPONENT THREE: Mental Approach- You Have the Power . . . . . . . . . . 42
Goal Setting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Visualization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Positive Thinking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Drive and Determination . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46
Mind in the Muscle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Fear of Failure . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
A Credo for Success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

COMPONENT FOUR: The Workout- It’s Not Rocket Science. . . . . . . . . . . . 49

Warming-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Overload– Force Muscle to Grow. . . . . . . . . . . . . . . . . . . . . . . . . . . 51

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 Intensity– The Key to Muscle Growth . . . . . . . . . . . . . . . . . . . . . . . . 53
Strength Training– Use Them or Lose Them . . . . . . . . . . . . . . . . . . . 54
Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Legs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69
Shoulders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81
Arms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
Abs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Individualized Programs- Training Splits, Sets, Reps . . . . . . . . . . . . . 113
The Hour of Power . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115
Varying Your Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116
Periodization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
Training Weak Points . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119
Breaking Plateaus– Intensity Principles . . . . . . . . . . . . . . . . . . . . . . .120
Beginner Level Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125
Intermediate Level Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127
Advanced Level Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129
Cardiovascular Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131
Time of Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 132
Mode and Frequency, Intensity and Duration . . . . . . . . . . . . . 133
Core Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137
Core Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139
Flexibility Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141
Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144
Common Myths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145

COMPONENT FIVE: Rest and Recuperation . . . . . . . . . . . . . . . . . . . . . . . . 148

Injuries and Treatment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149
Training with an Injury. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152
Afterword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154
Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155
Glycemic Index of foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161
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Introduction
Many of us struggle to get into the kind of shape we would like
to be in for various reasons. Sometimes it is because of time
restrictions, other times it is due to lack of motivation, but most
often we lack the knowledge in order to achieve our ultimate
physique. We want to look and feel good, but don’t know
exactly how to get there. There are thousands of different
approaches one can use to build a quality physique, increase
lean muscle mass and burn fat. It can become confusing as to
which method to believe. And frustration can quickly settle in
after not seeing the desired results.

That is why I decided to write this fitness book. To provide the

knowledge I have gained through my education and
experiences. There is no absolutely right or wrong way to
accomplish your fitness goals, but I will share with you what I
believe are the most effective ways to reach them. I will teach
you the safest strategies that will get you to where you want to be in the least amount of time.

There are five components that lead to health and fitness success; training, nutrition, mental
approach, supplementation and recovery. All of them build on one another; therefore if one is
lacking you cannot reach your full potential or capabilities. Your mental approach is what is
needed first, a positive attitude and established goals. The mind controls the body, so start with
the mind and the body will follow. Hard, intense training in the gym stimulates muscle growth,
but you actually grow outside of the gym when you are resting and recovering. A nutrition plan
and proper supplementation will help fuel your workouts and allow for recover between them. All
of the components should be integrated into your lifestyle.

Fitness should be made into a lifestyle. The choices you make each day can create a healthy
lifestyle that helps shape your current body into a body you have always dreamed of. My
philosophy is that there is no real miracle pill out there; consistency is your key to success in
developing your physique. I also believe that moderation works best in following any type of
regimen; if something is not realistic you are setting yourself up for failure.

I found throughout my years of personal training that diets are the most common cause of
attrition in a fitness program. I have established nutritional guidelines that are practical to
follow. In the back of this book you will find healthy, easy to make recipes that you can have to
prevent boredom. Like they say, variety is the spice of life. I also have constructed exercise
programs for all fitness levels and have shown you how to vary the routines.

My goal is not to fish for you, so to speak, but to show you how to fish with the knowledge I have
accumulated over the years. If you follow the five components I have outline throughout this
book you will be doing the very best you can in attaining the ultimate physique you aspire. Once
you start seeing results you are after, your self-confidence will soar. Then there will be no
stopping you.

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Component One: Nutrition and Diet
BASIC GUIDELINES AS A LIFESTYLE
The word “diet” does not appeal to me; it sets you up for failure. It is because diets are not
realistic. As soon as you get off of them, you tend to gain all of the weight back again. The
South Beach Diet, Zone Diet and Atkins Diet all can be effective in losing weight, but making
them part of your daily lifestyle can be difficult. Not only that, but they are not exactly healthy
to follow for long periods of time. “Fad” diet characteristics include: temporary, rigid,
deprivation, unsuccessful, hungry, negative mindset, sluggish, unrealistic and unhealthy.

Successful weight loss programs require basic changes in lifestyle versus unrealistic diets. That
is why I recommend following general guidelines in how you eat each day. This way you are still
getting the desired results and they will be with you to stay. Initially you can start off with a
diet, but after you have reached your goal you should follow a more general nutrition plan. I
have outlined how to “diet” effectively until you are ready to maintain your ideal bodyweight.

The expression “you are what you eat” could not be truer for someone that wants to look good
and feel good. How many times have you seen someone overweight in line of a grocery store
with their cart full of potato chips, pastries, soft drinks and beer? It is no mystery why that
person is not in good shape. The food choices we make determine how successful we are at
achieving health and fitness.

“Out of sight out of mind” is another appropriate

phrase that can be used in following a nutrition
plan. Have your cupboards filled with healthy
foods. Don’t buy things that are high in saturated
fat or hydrogenated/partially-hydrogenated oils.
Minimize or eliminate refined foods and ones with
high sugar content, such as: fast foods, soft
drinks, ice cream, pizza, fruit juice, pastries, most
breakfast cereals and instant oatmeal.

Mexican and Chinese food contain lots of sodium,

so limit your amount of these type of foods as
well. Salt makes you hold water; therefore you
gain weight and can take on a “puffy” appearance.
Not only that, it raises your blood pressure which
can lead to serious health problems. So be sure
to limit your salt intake in general.

It is important to eat smaller meals throughout

the day, every 2-3 hours. This way you boost
your metabolism and have sufficient blood sugar
levels throughout the day. If you only eat two or
three times a day, your metabolism slows down to
a crawl. So you want to stoke your fire with
7
smaller meals throughout the day which will allow you to burn more calories with an increased
metabolic rate. A good example of this is a horse that grazes all day long; they are super lean
with very little fat on their bodies. A walrus is the alternative, they eat twice a day and carry lots
of blubber on their bodies.

If your mom told you that breakfast was the most important meal of the day, guess what- she
was actually right. Breakfast literally ‘breaks’ the ‘fast’ that your body goes into while you sleep
during the night. This jump starts your metabolism and gets your body primed and ready to
burn calories all day long. Be sure to have a breakfast that includes carbohydrate sources.

Carbohydrates are crucial to how you look and function. You should have your carbohydrates
earlier in the day and taper them off in the evening hours. Any carbs that you do not use as
energy will be stored into fat. So it makes sense to have them earlier to fuel your daily
activities. Complex forms of carbohydrates should be eaten early in the day, because they take
longer to break down and will provide you with prolonged energy. Complex sources include:
brown rice, oatmeal, whole grain cereal, whole wheat pasta and bread, yams and legumes.
Simple and fibrous carbohydrates, such as fruits and vegetables, would be a better choice for
later in the day. These carbs are burned off quickly and will not be as likely to be stored as fat.

The glycemic index or GI of carbohydrates is important to know, various carbohydrates act

differently with our bodies. The GI describes this difference by ranking carbohydrates according
to their effect on our blood glucose levels and therefore insulin levels. The quicker carbohydrates
are metabolized, the higher the glycemic index. The ranking of white bread is the highest with a
GI of 100. When high GI foods increase your insulin levels, you will be more likely to store them
as fat. In general, simple and fibrous carbs have low glycemic index levels. Some simple forms
to limit because of their GI would be: pineapple, raisins, watermelon and corn. For complex
forms, avoid white bread, white rice, pasta and potatoes. Low glycemic fruits include; apples,
berries, grapefruit and cantaloupe. Low GI complex sources are mentioned above.

Your blood glucose rises and falls when you eat a meal containing carbs. How high it rises and
how long it remains high depends on the quality of the carbs (the GI) and the quantity. Glycemic
load or GL combines both the quality and quantity of carbohydrate in one number and should be
considered. It is the best way to predict blood glucose values of different types and amounts of
food. The formula is:

GL = (GI x the amount of carbohydrate) divided by 100.

An example of this concept would be eating a slice of watermelon. Since it has a high GI but
small quantity it would have a low GL. However, if you had five apples you would be consuming
a high GL regardless of the low GI. You can think of GL as the amount of carbohydrate in a food
adjusted for its glycemic potency.

Not only are GI and GL important for fat loss, but consuming low GI carbs have other health
benefits. Low GI carbs reduce the risk of heart disease and blood cholesterol levels. Low GI
carbs reduce hunger and keep you fuller for longer. Further, Low GI carbs prolong physical
endurance. The only time you want to consume high GI carbs is post-workout. This is the
time when you want to spike your insulin levels in order to shuttle nutrients into muscle cells

8
Building Lean Muscle
PROTEIN INTAKE- THE FOUNDATION

Delivering your body a constant supply of protein throughout the entire day is essential for
optimum muscle growth. Protein is made up of amino acids. Amino acids are the building blocks
of your muscles and body. Without them, it would be impossible to build, repair or even
maintain muscle tissue. No matter how hard, heavy, and intensely you train; muscle will not
grow without proper amounts of protein reinforcement.
Protein is made up of carbon, hydrogen, oxygen and nitrogen. Having a sufficient amount of
protein will put you in a positive nitrogen balance, or an anabolic state. Being in an anabolic
state will allow you to build muscle. On the contrast, if you have a negative nitrogen balance you
will be in a catabolic state. Your body actually fuels itself by breaking down your hard earned
muscle for energy. So it is extremely important to get an ample amount of protein intake.

You should consume approximately 30-40g of protein each meal throughout the day. It has
been proven that your body cannot absorb much more than this at one time. So this will ensure
you have an adequate supply of protein without consuming a surplus of calories. Further, you
will be an anabolic state all day long.

Your body needs all the necessary amino acids in

order to build muscle. It can produce some of
them on their own; the others have to be obtained
from the foods we eat- these are called essential
amino acids. Some foods contain complete
protein, meaning they provide all of the essential
amino acids necessary to build muscle. These
include: eggs, meat, fish, milk and soy. However,
even these foods contain different amounts of
usable protein.

Soy protein for example is only utilized by the

body at 61%. Fish, on the other hand, is utilized
at 80%. So there is a difference in how much
protein a food contains and how much can actually
be used to build, repair and maintain muscle. Soy
protein, however, is good for heart function and
lowering cholesterol. It is also extremely
beneficial to women by raising their estrogen
levels.

Whey protein has the highest biological value of

the proteins, at 100%. This means it is absorbed
completely by the body. For this reason, I
recommend you have a protein drink after your

12
Carbohydrates come in essentially two forms, simple and complex. Simple carbohydrates are
mono and disaccharides or “sugars”. Fructose (the naturally occurring sugar in fruit), sucrose
(table sugar), and lactose (the naturally occurring sugar in dairy products) are some examples of
simple forms. Complex carbohydrates are things like potatoes, pasta, rice, bread, and
vegetables such as corn (carbohydrate powders are derived from corn). These carbohydrates
are polysaccharides or “starch”. They contain long chains of more than 3,000 glucose molecules
linked together.

Regardless of the form (except fibers), the body converts carbohydrates to energy, glucose. The
main difference between simple and complex carbohydrates is the time it takes for the body to
convert them into glucose. Complex carbohydrates tend to give a more gradual and sustained
energy release. Where as simple carbohydrates give a sharp energy increase usually
accompanied by a sharp decline in energy as well. For this reason it would be best to have
complex sources earlier in the day to provide a prolonged energy supply. Have simple sources
after you workout for quick glycogen replenishment and later in the day, because they will be
burned off quickly. Remember to keep in mind the glycemic index and load of the sources.

One thing to realize is that once the carbohydrates you have eaten have been converted to
glucose, what is not used to fuel body functions and replenish muscle glycogen is shuttled into
fat stores. Unused carbohydrates will make you fat. Your primary goal with carbohydrates is to
provide enough energy to fuel body functions and muscle activity each day and no more. So the
variable is carbohydrates, if protein and fat intake remain the same each day.

CARB CYCLING
Carb cycling is a dieting strategy a lot of bodybuilders use in order to prepare for a competition.
This tactic can also be used for anyone who is looking for an effective way to shed body fat.
When your intake of carbohydrates is low, your body is forced to use stored body fat for energy.
On the contrast, when your body has been given plenty of carbohydrates- it uses them as the
source of fuel rather than fat.

The body does require a certain amount of carbohydrates to simply carry on basic processes-
such as for the brain and nervous system. I would not recommend going much lower than 120
grams of carbohydrates per day for this reason. If your diet is too low in carbohydrates, your
workouts are going to suffer. Anaerobic activity is fueled by carbohydrates. In addition, you can
enter a state of ketosis.

Ketosis is a state of carbohydrate deprivation and should be avoided. Ketone bodies are the
product of the incomplete burning of fats. When these are present in the blood your body does
not have enough carbohydrates available in order to properly metabolize body fat. So in other
words, you need carbohydrates to burn body fat. The body can use ketone bodies in place of
glycogen for energy production, but they are not nearly as efficient in fueling exercise.

When you are in a state of ketosis, you become irritable, sluggish and may become dehydrated.
Without carbohydrates available in the body, your body breaks down protein for additional
energy (state of catabolic). Your body will actually metabolize muscle tissue for energy at about
the same rate as fat if you do not have a high enough protein intake. You hard earned muscle

16
Vitamin A even prevents skin disorders, such as acne. It is essential for eye health and prevents
night blindness. It also promotes bone growth and maintenance. Beta-carotene, a provitamin A,
is found in plants and converts to Vitamin A in your body. The pure form of vitamin A, retinol,
comes from animal products.

Vitamin D (cholecalciferol) regulates blood calcium which in turn increases calcium deposits in
the bones. It also required for the absorption of phosphorus and magnesium. It is necessary for
growth and protects against muscle weakness. The majority of your vitamin D supply comes
from sun exposure; it is synthesized by your skin. Natural sources come from fatty fishes and
fortified milk.

Vitamin E (tocopherol) acts as an anti-blood clotting agent. It promotes normal red blood cell
and hemoglobin (the red blood cell pigment that carries oxygen to body cells) formation.
Vitamin E improves circulation and is necessary for tissue repair. It also boosts your immune
system and serves as an antioxidant for free radicals in the body. Vitamin E can be found in
almonds, asparagus, avocados, broccoli, peanuts, vegetable oils and spinach.

Vitamin K is used for normal blood clotting in the body. It is often used to treat bleeding
disorders. Vitamin K promotes bone formation and repair as well. Natural sources include;
asparagus, broccoli, Brussels spouts, cabbage, cheddar cheese, and green leafy vegetables.

WATER SOLUBLE VITAMINS

The rest of the vitamins are water soluble, which include; Vitamin C and the B vitamins. Water
soluble vitamins are more easily excreted through the body than fat soluble ones. They really
are not toxic, but excessive intake can cause unwanted side effects. About 50-90% of water
soluble vitamins are absorbed through foods- due to heat or PH changes during cooking. The
nutritional status for these types of vitamins in Americans is generally good.

Vitamin C (Ascorbic acid) greatly enhances immune function and reduces free radical
production. It promotes healthy capillaries, gums and teeth. It helps form collagen in
connective tissue and increases calcium absorption. Vitamin C also helps heal wounds and
injuries. It can be found in foods such as; broccoli, grapefruit, green peppers, lemons, mangos,
oranges, papayas, potatoes, spinach, strawberries and tomatoes. I recommend taking additional
Vitamin C with your multi-vitamin each day. An Ester C is a good form, because it is easier on
your stomach.

B VITAMINS
The B vitamins, also known as Vitamin B complex, are used for stress and energy. They help
maintain health of the nerves and brain function. B vitamins act as coenzymes, which are
involved in energy production. They also are used in the metabolism of macronutrients. B
vitamins should always be taken together, because they work in synergy. A deficiency in one
usually indicates a deficiency in another.

Biotin (Vitamin H) aids in the formation of fatty acids and facilitates the metabolism of amino
acids and carbohydrates. Biotin promotes the normal health of nerve tissue, bone marrow, male
sex glands, blood cells, skin and hair, and sweat glands. Many people actually use biotin

22
Strength Training– Use Them or Lose Them
It is not enough to simply go through the motions
when you enter the gym. Anyone that is serious
about building muscle needs to know what
exercises to what and how to do them correctly.
In order to maximize your time, efforts and the
results you get, it is important that you are getting
the absolute most out of every exercise. The
training techniques (form, range of motion, grip,
bar positioning, etc.) outlined in this section will
help to increase your knowledge base of training
and exercise execution. The structure and
physical mechanics of the exercises prescribed are
designed to capitalize on the physiological kinetics
of muscle growth.

A successful workout strategy revolves around

maximum force production, the most effective
exercise selection and proper execution. The way
you perform each exercise is an integral part of
muscle gains. It is not enough to go to the gym
each day and go through your workout mindlessly.
You need to know how to perform each movement
with proper technique.

Each exercise is looked at in-depth and

analytically from a kinesiology perspective. In
addition to using a scientific approach to help you
understand exercise mechanics, tips are added
from mine and other bodybuilder’s personal
experiences with strength training.

Remember, you have to put your mind into the muscle. You can follow these guidelines all you
want, but if you fail to make a mind to muscle connection, you will not be achieving the most
proficient results. The techniques illustrated should be used as a baseline. Learn the techniques,
but then over time find what methods and styles work best for you and apply them to your
training program. Everyone is different. What works for me may not work for you and vice-
versa.

“The mind is the limit. As long as the mind can envision the fact that you can do
something, you can do it, as long as you really believe 100 percent.”
-Arnold Schwarzenegger
54
 Back
MUSCLE STRUCTURE AND FUNCTION
The latissimus dorsi muscles are the largest muscles of the
upper body. They give a bodybuilder the classic V-shape.
These muscles extend from under the shoulders down to
the small of the back. The basic function of the lats are to
draw the arms back and downward.

Other back muscles include the teres major, teres minor

and rhomboids. These muscles attach around the
shoulder blade region and their primary function is to
stabilize and move the shoulder blades. They also move
the arms, assisting the lats.

The spinal erectors help hold the spine erect and run down both sides of the lower back. These
muscles greatly contribute to exercises like squats, deadlifts and bent-over rows. They are also
the slowest muscles in the body to recover from heavy exercise.

EXERCISE EXECUTION
EXERCISE: Wide-Grip Chin-Ups
Primary Muscles Worked: Latissimus Dorsi (for width)
Secondary Muscles Worked: Biceps, Forearms and Shoulders

EXECUTION: Take hold of the chin-up bar with an overhand grip, hands about 6 to 8 inches wider
than shoulder width. Start with your body hanging and arms straight, giving your lats a
complete stretch. Expand your rib cage and arch your lower back. Pull yourself up until your
chin is over the bar. Lower yourself under control until you are back to the original starting
position.

This is a strict exercise, so avoid swinging

and using momentum. At the top of the
movement your forearms should be
perpendicular to the floor. If they are at an
angle, your grip is either too wide or too
narrow. Chin-ups are easy to cheat on, it is
important to get a full stretch and
contraction on each rep. A full range of
motion will lead to more muscle fiber
recruitment. To increase the resistance,
you can hang weights off a dip belt. To
decrease the resistance, you can have a
spotter grab your ankles. Use your legs to
push against the spotter to provide yourself
with just enough help to complete the rep.

55
Individualized Programs- Training Splits, Sets, Reps
This section incorporates exercises into your routine and constructs a training program for the
beginner, intermediate and advanced fitness enthusiast. It is important to split your body parts
up to allow for full recovery from workout to workout, this is called a training split. It is a weekly
plan of action as to what you are going to train each day.

Time is a big factor in determining how to split up your body parts. Everything from work to
school to family and friends may not allow for more frequent workouts. Your time budget may
dictate that you stick with a three-a-day routine. Remember that any time or effort that you
devote to strength training is beneficial. However, as you grow accustomed to training, you will
need to allot more time and energy toward your workouts in order to continue to achieve
strength and muscle gains.

The workout schedules designed are manipulated to

develop a balanced physique. They include 3 day
splits and up to 6 day splits, depending on your
fitness level and time budget. With time you can
begin to design your own programs that are more
goal specific. You will have to experiment with what
works for you. The program variables are the
training split, exercises themselves, order of
exercises, number of sets (volume), rep range and
tempo, intensity principles and rest periods. Through
the manipulation of these variables, you can alter the
outcome of your training.
The outlined routines have sets and repetitions
specified for each exercise. A repetition, or rep, is
one complete cycle of an exercise movement– the
concentric phase (contracting the muscle) and the
eccentric phase (stretching the muscle). A group of
consecutive reps is termed a set. So if you perform
10 consecutive reps without setting the weight down,
you have completed one set for that particular
exercise. The optimal number of sets and reps to
perform can be conversional and depends on what
your goals are.

Volume is an important factor to consider in building muscle. It's easy to get carried away with
your training and it's human nature to train in a manner that's counterproductive to muscle
growth. In other aspects of your life, more is better. The more you study and learn, the smarter
you become. The more you practice a sport skill, better your performance at that particular
activity. The more money you can accumulate, the richer you become. In weight training,
however, the more you train does not mean the more muscle you build.

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Intermediate Level Program
TRAINING SPLITS
SPLIT A SPLIT B These are 2 days on 1 day off
DAY BODYPARTS BODYPARTS training splits. It is important
to note that the splits are
1 Back, triceps, abs Chest, front/side delts
designed to ensure full recovery
2 Chest, biceps, forearms Legs, abs from workout to workout. For
3 Off Off example, one would not want to
4 Legs Back, traps, rear delts train chest after shoulders
because the front deltoids are
5 Shoulders, abs Arms, abs
heavily involved in all pressing
6 Off Off movements.
7 Repeat Repeat

ROUTINES
At the intermediate level, you should start to split your body parts up in greater detail and
train them with increased volume. This helps you make the transition from beginner to
advanced workouts. You can also start implementing some of the intensity principles that
are discussed later in this chapter; such as forced reps, rest-pause and drop sets.

Be sure to do all of the exercises in the order listed within each bodypart. After about 6-8
weeks on Routine A, you can start to swap out exercises using Routine B. Varying your
workout can keep you physically challenged and mentally stimulated. This will keep you
from getting bored in the gym. You can also alter rep ranges and rest periods depending on
your goals, which will be discussed in detail with periodization.
Routine A Routine B
Bodypart Exercise Sets Reps Exercise Sets Reps
Back Wide-grip chins 3 10-12 Wide-grip pulldowns 3 10-12
Bent-over barbell rows 3 8-10 One-arm dumbbell rows 3 8-10
T-Bar rows 3 10-12 Close-grip pulldowns 3 10-12
Hyperextensions 3 10-15 Deadlifts 3 4-8

Chest Flat bench presses 3 6-10 Flat dumbbell presses 3 6-10

Incline barbell presses 3 6-10 Incline dumbbell presses 3 6-10
Flat dumbbell flyes 2 8-12 Parallel bar dips 2 10-12
Dumbbell pullovers 2 10-15 Dumbbell pullovers 2 10-15

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Cardiovascular Training
Eating properly is only half the battle in losing
body fat, the other half is physical activity.
Losing weight is simple math. If you consume
more calories that you burn in a day, you are in
a "positive energy balance". When you are in a
positive energy balance you will store the extra
energy as body fat, whether it be from fat,
carbs or protein. On the flip side, if you burn
more calories than you consume in a day, you
will lose weight. For every 3500 calorie deficit,
one pound of fat is lost. Lastly, if the calories
you are consuming and expending are equal,
you will maintain your current weight.

Cardio training is an effective way to manipulate your calorie expenditure so you lose or maintain
weight, specifically body fat. Cardio exerts several benefits; it expends energy by burning
calories (hopefully in the form of stored body fat), it affects hormone levels in the body that can
increase your metabolism, and it enhances cardiovascular and mental health and enhances
endurance. There is no question that cardiovascular exercise is very important for overall health,
but too much cardio can actually impede muscle growth.

It is more effective to lower your calories than to increase your aerobic exercise in achieving your
ultimate physique. Increasing cardio sessions to burn more fat will physically tax your muscles
energy reserves. This can negatively impact muscle growth. Remember, to lose fat you need to
expend more calories than you consume. The simplest way to do this is to intelligently reduce
you caloric intake to a 3500-7000 calorie deficit each week. This method will elicit a 1-2 pound
decrease in fat each week and preserves maximum muscle mass while dieting.

Any larger of a calorie deficit is not practical and probably unhealthy, not to mention the fact that
you risk muscle loss. From a health standpoint, some cardiovascular training should always be
done. The key is to strike a balance between your cardio and weight training so that you
maximize the fat-burning benefits and reduce the negative impact the cardio can have on
building muscle.

It is possible to build muscle and lose fat if you take the right approach. You have to train hard
to build muscle and let your diet and cardio burn the fat. Some people have the misconception
that it is effective to burn fat through circuit training. This involves doing all of your resistance
exercises consecutively with no or very short rest periods. People train like this under the
assumption that you are burning more calories and keeping your heart rate elevated. But
training this way causes you to lighten up on the weights and this does not have a significant fat
burning effect.

You must realize that weight lifting is not an aerobic exercise. Increasing your reps and using
lighter weight does not increase fat burning, but it will decrease muscle size and strength. There

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Sprains are similar to strains as they are caused by overstretching, but they occur at the
ligaments and joints. Ligaments are connective tissue that joins one bone to another. The
ligament is overpowered by the amount of resistance it is working against. The site of the injury
is the area of the least resistance. Overstretching or twisting of ligaments can lead to a tear or
even complete rupture of these structures.

Heavy squats subject the knees to heavy loads and can lead to knee sprains or tearing of the
meniscus (cartilaginous structure inside the knee). It is important to follow a thorough warm-up
before squatting heavy and focus on proper exercise technique. Be sure to keep your toes in
front of your knees while squatting to take stress of the knee, never let your knee go past the
toe during any movement.

Avulsion fractures is a bone fracture that occurs when a small piece of bone tears away from the
main mass of bone. This can occur at the ligament or at the tendon due to a muscular
contraction that is stronger than the forces holding the bone together. This usually only occurs
in highly trained athletes, where they overcome the neurological inhibition of strength and are
capable of avulsing a bone by producing a much greater force output. Smaller fractures can be
treated, but in more severe cases surgery may be required.

Bursitis is the inflammation of a bursa, a small sac of synovial fluid, within a joint. They act to
protect and lubricate the joint, allowing muscles and tendons to slide across bone smoothly.
When bursitis occurs, usually in the shoulders, elbows or knees, movement becomes rough and
painful. It is causes by repetitive movement or a traumatic injury.

It is important to listen to your body. Pain is an indication that an area has been injured. There
is no such thing as “training through” an injury. It is true that an anti-inflammatory can help
reduce pain, but it does not cure the underlying cause. If you continue to train a weakened area,
you will only prolong the recovery and it may lead to something more serious that could even
require surgery. What could have taken a week or two to recover from now takes months or
even years.

TREATMENT
Many people fail to rest an injured area, they fear they will “shrink” and the mental anguish from
not being able to train can be frustrating. It is imperative you take the time to allow your body
to completely recover. Your body functioning at the optimal level is essential in developing your
dream body. It is okay to suffer setbacks, everyone has at one point.

If you do experience an injury, first and foremost avoid any exercises that cause pain. There is
no such thing as working past an injury, you will only delay the recovery process and may even
make the injury worse. A generalized treatment to follow to help speed up the healing process is
termed R.I.C.E. Rest, ice, compression and elevation will help promote recovery.

REST: Stop all activities which cause pain to the injured area and protect it against further
injury. For a mild strain, this may be the only treatment necessary until the area has
recovered. Without rest, continual strain is placed on the area, leading to increased pain,
inflammation, and possibly furthering the injury. There is also a risk of abnormal repair
from failure to rest. A good guideline to follow is to rest until the pain is essentially gone

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 INTERMEDIATE GLYCEMIC INDEX FOODS (55-70)
Baked beans (canned) 68 Pasta (protein enriched) 55
Banana (ripe) 65 Pasta (regular white, refined) 65
Beets 59 Pineapple 66
Brown rice 68 Pita bread 58
Corn meal 68 Pop corn 60
Couscous 65 Potatoes (new, boiled w/ skin) 57
Ice cream (regular) 64 Raisins 68
Life™ cereal 66 Rye bread (regular) 64
Mango 56 Shredded Wheat™ cereal 69
Melons 65 Sweet corn 55-60
Oat bran cereal 55 Wheat Thins™ crackers 68
Oatmeal (quick cooking) 66 Whole wheat bread 69
Orange juice 60

HIGH GLYCEMIC INDEX FOODS (MORE THAN 70)

Avoid These Foods with a High Glycemic Index to Minimize Insulin Increases

Angel food cake 77 Potato chips, corn chips 60-77

Bagel (plain) 72 Potatoes (baked) 84
Banana (over ripe) 74 Potatoes (boiled) 74
Beer 73 Potatoes (instant, mashed) 84
Bran Flakes 74 Potatoes (mashed) 73
Cakes 70-85 Pretzels 82
Carrot juice 90 Puffed Rice cereal 90
Carrots 65-80 Rice cakes 77
Cheerios™ 75 Rice Chex cereal 89
Corn Bran cereal 75 Rice (instant) 91
Corn Flakes™ 85 Rice (regular white) 70
Corn tortilla 70 Rice Krispies™ 82
Cream of Wheat™ cereal 71 Saltines or water crackers 72
Dried figs 80 Stuffing 77
French fries 75 Sugar, corn syrup 100
Graham crackers 74 Vanilla wafers 77
Grapenuts cereal 68 Waffles, pancakes 77
Hard candy 95-100 Watermelon 72-76
Hard Liquor 95 White bread 81
Honey 87

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