A fifth day can be added that might include cardio or weak point training like forearms or something, but make sure it doesn't interfere with your recovery from the main stuff. I think that four times is generally optimal, so I'm going to start with that. So let's get to the specifics.įirst, you need to work out with weights 3 or 4 times a week. But if I include a lot of customization I'd need to provide a lot of explanation and that's not what this article is about. I realize that some will want to customize the program or tailor it more toward size or strength. My guess is that description fits a large number of people reading this article on this site (it is not called Newbie Nation after all). Who's the Shut Up program for? It's designed for a non-beginner, someone who's intermediate or advanced who's primarily interested in gaining strength and muscle size. Splits: An Analysis or check out the round table discussion. If you are interested in the pros and cons of both splits and total body training feel free to check out TBT Vs. Split training as that's already been done at length. The Shut Up workout is a split, and again, the purpose of this article isn't to debate the merits of a split program or debate TBT vs. In fact, I think I'll call it the "Shut Up" program. Whether you follow it or not is entirely up to you, of course. I'm going to present what I believe is a simple and effective workout for building size and strength. I'm not going to try to teach you anatomy or physiology, or delve into some newfangled aspect of nutrition.
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