Beyond Brawn - The Insider's Encyclopedia on How to Build Muscle && Might

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ated with such strength gains. e increase in training frequency may make

a significant difference.

A long-term experiment

. For an experiment to be worthwhile, you need to be consistent with satisfy-

ing the components of recovery. If on one program you are more consistent

with getting a caloric and nutrient surplus, I would expect better progress

on that program even if the actual training program is not as potentially

valuable as another in the trial. So, with recovery in excellent order, try each

of these schedules for at least six weeks apiece, and see if you notice any

changes in strength gain and accompanying size gain.

. You need to fine-tune the exercise selection and training days, for example,

to suit you; and you may prefer to put the four schedules in a different

order.

Test schedule 

. Twice-a-week divided program ... modified (as described earlier)

Test schedule 

. Twice-a-week divided program

Monday

a. Squat or squat equivalent

b. Stiff-legged deadlift from just below the knees

c. Calf raise

d. Ab work

Thursday

a. Dip

b. Chin or pulldown

c. Overhead press

d. -fly

Test schedule 

. Twice-a-week full-body program, same major exercises each time

Monday

a. Squat or squat equivalent

b. Stiff-legged deadlift from just below the knees

c. Dip