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Increase Muscle Size (Bodybuilding)

You should already have a good overall base of strength before embarking on this muscle size program. You should have either completed the 12-week foundation program of increasing muscular endurance and increse muscle tone (See here) or already have several months of weight­training experience. This program is divided into two phases: the first is a core bodybuilding programme based on sets and pyramid training methods and known as 3-way split workout; the second is an adaptation of Phase 1, incorporating a variety of advanced training methods. It should therefore only be used for short periods to prevent training plateaux and promote further muscle size and strength gains.

Month 6 onwards: 2-Way Split Workout (advanced), with supersets.

Month 6 onwards: 2-Way Split Workout (advanced), with pre-exhaustion training.

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