BODY BUILDING NOTES v.

1
Jan 1, 2015

7 VARIABLES (1 month intervals)

1- Reps and Sets (little vs a lot)

1 - 7 reps: Strength
8 - 12 reps: Size gains (Hypertrophy)
12+ reps: Endurance

2- Weight (light vs heavy)

Light : until exhaustion
Medium : until failure
Heavy : until max (needs spot/partner)

3- Muscle Groups (full body vs focused)

Full body (ex. lower and upper body)
Half body (ex. upper body)
Focused (ex. biceps)

4- Speed (fast vs slow)

Fast up/fast down
Fast up/slow down
Slow up/slow down

5- Intensity (no rest vs rest)

0 sec rest : Endurance
30 sec rest : Size gains
1-3 min rest : Strength

6- Lifts (compound vs isolation)

Free weights
Cables
Machines

7- Side Workout (a body part that you want to focus on..on the side ; )
Morning : ex. 100 Russian twists
In between BIG reps : ex. 100 forearms
Evening : ex. 100 T pushups