The following is a list of some of the basic guidelines that are common to most sources. You shouldn't expect to change your weight by more than two pounds a week. Easy One of the most common reasons that people stop following their workout programs is that they try to do too much too soon. This can cause muscles to become sore and can create a negative association between the workout and the pain. At this point it is recommended that you re-measure your One Rep Max to design a new workout that will reflect the gains made over the first four weeks.
Programs There are five different workout programs from which to choose.
They range in focus from strictly building muscle mass to chiseling exceptional definition. Each program is described in the following paragraphs. This is strictly for building muscle mass. It is recommended that this program be used only by experienced weight lifters. This program is also mass-building but with the beginning of emphasis on definition, due to the use of a little less weight and somewhat higher repetitions.