Using a lighter, high repetition training program, a novice needs to condition the body before delving into a more explosive, heavy weight training cycle. A preparation program allows the person to familiarize with the exercises and training routine. Using a two-days-on training and one-day-off training schedule, train two body parts a day. Perform one less set than the recommended number of sets under "Exercise Descriptions," use lighter weights and increase the number of repetitions by 4 or 5.

Pyramiding Sets

For any particular exercise comprised of four sets, there are two preferred choices for structuring the amount of weight used for each set (you may use one or both).

Method 1
Set 1 - Lightest Set
Set 2 - Considerably Heavier
Set 3 - Heaviest Set
Set 4 - Same as Set 2

Method 2
Set 1 - Lightest Set
Set 2 - Heavy Set
Set 3 - Heavy Set
Set 4 - Slightly lighter than sets 3 and 4

For Exercises Comprised of 3 Sets

Method 1
Set 1 - Lightest Set
Set 2 - Heaviest Set
Set 3 - Weight between light and heavy sets

Method 2
Set 1 - Light Set
Set 2 - Heavy Set
Set 3 - Heavy Set

Fascial Stretching

For maximum growth, it is imperative that you stretch between every set. Stretching the fascia, or sleeve of the muscle allows for maximum fullness and expansion of the muscle tissue underneath. As soon as you complete a set, stretch that muscle or muscles for a count of about 8 seconds.