The suggested training program is organized as per your training background and bodybuilding classification, such as:

1. Entry-level, for individuals who are just enrolling in an organized, science-based bodybuilding program. This is a 30 weeks, well organized training- program that follows best training progression
2. Recreational bodybuilders, individuals who have a 1-2 years background in organized bodybuilding training. This program is of 38 weeks duration, which will ready yourself to progress to the advanced level of training
3. Advanced bodybuilders, for athletes who have participated in an organized bodybuilding for over 2-3 years. The duration of this program is much longer (43 weeks long), exposing you to a more challenging training.

Our training programs are divided into two major categories:

1. Periodized bodybuilding program, and
2. Custom-made program for the athletes who graduated from category #1. This program will be available early 2008.

For this particular program you have to send in your 1RM (one repetition maximum) tested before each training phase.

Before you’ll start:

Progress in the sport of bodybuilding has to be constantly monitored; to make sure that your hard work is rewarded by visible improvement in muscle hypertrophy (increased muscle size), increased muscle strength, cuts, and striation. This is why I proposed to you this simple testing program (figure 1.1): 

Figure 1.1. A suggested chart for monitoring your improvements in bodybuilding

NOTE:

• For measuring the girth please use a measuring tape
• Girth testing has to be very consistent, always measuring the girth at the same spot. For best accuracy please measure the distance from a steady point (i.e. distance from a joint, or from the floor for calf) and future testing must be repeated at the same spot 
• For consistency in testing your body weight you must use same scale all the time
• % of body fat can be tested with a caliper available in any gym or fitness shops
• 1RM or Maximum Strength (MxS) test has to be tested for major muscle groups or selected exercises only

Select your bodybuilding classification:

Since the suggested training program is made specifically for each bodybuilding classification please click on the box that best defines your training level and proficiency.

Entry level Recreational Level Advanced Level

NOTE: Specific training program is available to members only and organized per bodybuilding classification