I was approached by a guy today that I’ve know for years and for whatever reason everytime he’s approached me for advice I am either on my way somewhere or he’s in a rush.
There’s always something and it was killing me that I wasnt getting the time to sit down and actually go through his training and eating plan.
He has asked me about individual exercises and other miscellaneous but i never actually structured anything for him.
Lets just say I was not amused by what he had been doing…and he wondering why he was not putting on muscle?!
His programme looked like this CRINGE!!!
Doing each bodypart ONCE per week works for genetically gifted people like bodybuilders and naturally heavy set people. .
People who have average genetics (you and I) have to think outside the box!
Once a week training = one chance per week to grow!
12 weeks on. . you only had 12 chances to grow!
Absolutely NAILING the bodypart is counterproductive too as you body will not fully recover from it. .
If you train each bodypart (in a different manner) 3 times per week you are hitting it from all angles separately and maximally. . more growth. .no overtraining. . .
36 chances to grow/adapt in 12 weeks presto. . 3x the progress
Check this out… Now this is not a perfect programme by any stretch of the imagination…
I just took the exercises he was doing and rearranged them, discarding the USELESS ones.
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Keep in mind i am not completely against bodybuilding training. It works for some people, and works really well!
For the majority of us, however, it is completely counter productive and there are better and more efficient ways of burning fat and gaining muscle.
Sorry about the ‘language’ but I thought it was a good video to share and i have a nice little inarticulate rant 
Let me know your thoughts in the comment section
Thanks
Bryan
PS.
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Tags: athlete physique, Bryan Kavanagh, gain muscle, personal trainer dublin, stage preparation for bodybuilding
Hi Bryan,
I just check out your post, and wanted to thank you for posting it (even if you thought it was a little rant
). I’ve been in the same stage before when I first started at the gym so I’m guessing its pretty common. But its ironic because I really changed the way I think and “train” right now. I leave most of my program making to my lovely trainer, but by reading up on your (& Ian’s) books (both AP and ABS), I got the right mentality into working out more “functionally.”
Again, just thought I’d throw this msg in…
Back the post… (before I wander off lol), I believe in what you’re saying because I’ve experienced the differnce as well – especially regarding the earlier program from the magazine – it is so very easy to get fried by the time you get to the 3rd exercise. I find your (& Ian’s) approach much more meaningful and to be honest… more fun! I was doing sumo deadlifts last day, and its funny because I felt my biceps work so much… moreso than 4-6 reps of bicep curls. And the supersets (the similar format you rearranged the program) are just marvelous… I actually feel energized after incorporating that strategy rather than tired or feeling that the workout is dragging on.
Also, the right mentality is important… and I think this is where I can’t thank you guys enough for publishing your books. I enjoy myself a lot more (even if I’m almost dying hahah) because I know what I’m working, why I’m working that… and how it is going to effect my results
Love the post!
Bhanu
Bryan,
Taking into consideration what you and I do on a Wednesday, any chance you could have a look at my other days?
Hey Bryan,
Excellent post, as usual
!
This is something that I keep drumming to clients and friends alike. If you are genetically gifted, or enhanced, then split bodypart training will work, but for the normal ones around us full body training every other day is the way to go.
I tend to design mine and my clients programmes around that principle. I also have, what I call, a “major” exercise at the start of the session and then complement the session with the other body parts. For example my current plan I have day one starting with a “Chest Blaster” (bench press tri-set), day two with Squats and day 3 with deadlifts.
Excellent advice in here mate and keep up the good work.
Cheers,
Paulo
Thanks guys!
Appreciate the feedback!
B
Hey, Bryan! Great post (what else is new?) – I’m also training each body part twice per week (different exercise @ every session, variety) & sometimes have had a doubt maybe I need 2 do those once per week per body part drill u see on those bodybuilding magazines..stupid mags!!! It’s so nice to have real, professional, tell the truth in yr face kinda guys like u!!! Thanks for spreading the truth out
I have a feeling following your posts, articles etc. could provide great benefit for my mass gain efforts!!! Thanks in advance, man