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As you go into the second month of the intermediate phase, there are certain things that you have to focus on and regulate more than in the past to make the kind of progress warranted by this level of training and commitment. After all, you are now training longer and harder than you were as[…]

Welcome to the first month of the intermediate phase of this training program. The most significant change you will notice this month is that the number of exercises has increased significantly. During the beginner phase of the program the maximum number of exercises you were doing was 10 per workout, but this month you will[…]

During this month, which concludes the beginner phase of the program, you train the various parts of your body in the same order as you did last month, following the same set-and-rep schemes – three to five sets for most of the exercises and eight to ten reps. You may have noticed that I always[…]

This is the next to last month of the beginner phase, and there’s one big change: We’ve decreased the number of repetitions for most of the exercises you do eight to 10 reps, down from the 10 to 12 you have been doing. The lower reps enable you to handle more weight, which adds to[…]