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 The beautiful thing about starting a new program is that everything you do has added meaning when you try it out for the first time, or when you rediscover new tactics. It's the reason why I constantly work with other coaches to prepare my own fitness and diet programs. I know that I'm so close to the situation, I might purposely program around my weaknesses. Submitting to a professional's plan will ultimately keep me on track and lead me to my goals.

The best parts of beginning a fresh approach are also the most difficult. For every new trick you take on with enthusiasm and hope, there's an old trick you must forget and overcome. It's no different than when football players go through a coaching change. Sure it's still football, but there are new plays, new terminology, and depending on your position, there might even be changes to your technique. Despite your best intentions, sometimes you fall back on old behaviors and tendencies, which might be detrimental to your performance. 


Monday :  Chest 

Tuesday :  Arms 

Wednesday : Shoulders

Thursday : Legs

Friday : Back 

Saturday :  Abs
As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about—a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

With this in mind it is also easy to see why rest and sleep is extremely important, since this is the time when the body does the two-steps-forward phase.

 Bodybuilding programs that you will find useful should involve not just exercises but also your diet, stretching, motivation and other changes in your lifestyle. Building up muscles is a big achievement and like all big achievements, you're going to have to make a few sacrifices to get them. Be aware that to perfectly adapt the program, your lifestyle will be changed immensely. Not only that but your energy will increase and your overall level of health as well.