Best Reads

Bedrock Training - Beginning bodybuilding Training Manual

Kelso's Shrug Book - Paul Kelso expands the shrug principle with dozens of variations that improve muscularity and the competitive lifts.

Steve Reeves Bodybuilding Journal: An Analysis

By: MuscleSports.net

Old schooled styled full-body workouts that jump start the metabolism and build solid muscle!

For the aging athlete or the busy professional, the "Bro Split" (chest day, back day, legs day) is an inefficient relic. It trains each muscle once per week, leading to a "feast or famine" of protein synthesis. The superior model for those over 35 or those with limited time is the “Full Body Rotation”. By training the entire body 3 times per week, you increase the frequency of MPS without crushing your central nervous system (CNS).

The Philosophy: Frequency over Volume

Research indicates that training a muscle 2-3 times per week yields superior hypertrophy compared to once per week. The Full Body split allows you to perform fewer sets per session (3-5 sets per muscle group) but hit those muscles every 48 hours. This keeps the anabolic signal constantly active and reduces the soreness associated with "leg day" massacres.

The 16-Week Rotational Program (Based on the Emphasis Model in our book - Bodybuilding Training)

This structure, popularized by our coaches here on MuscleSports.net, utilizes rotation body emphasis approach that use staggered reps deliver muscle growth, strength growth and definition. The notation of movements to prevent adaptation and overuse injuries. You perform the same movement pattern, but change the specific exercise each rotation. One week you may be squatting heavy, the next week may be heavy deadlifts.

The Weekly Schedule (Non-Negotiable)

Day 1: Full Body A (Quads Strength Focus: Heavy compounds movements, 5-6 rep range)
Day 2: Active Recovery (Walking/Stretching)
Day 3: Full Body B (Chest/Back Focus: Hypertrophy Focus: 8-12 rep range)
Day 4: Rest
Day 5: Full Body C (Shoulders/Arms Focus: Hypertrophy Focus: 10-12 rep range)
Day 6: Cardio (30-45 min incline walk on treadmill 10-15°)
Day 7: Rest

Sample Full Body Rotation (Day 1 - Quads Emphasis - Strength)

Perform 3 sets of each, resting 1.5-2 minutes between sets. Push your weights up, but keep your form clean!!!

Stationary Bike/Treadmill 5-10 minutes (warm-up)
Exercise	Sets	Reps	Purpose
Squats	3	5-6	Quadriceps
Romain Deadlifts	3	6	Hamstrings
Front Pulldown	3	6-8	Lats/Upper Back
DB Bench Press	3	6-8	Chest/Front Deltoids
Upright Rows	3	8-12	Medial/Rear Deltoids
Tricep Pressdowns	3	10-12	Triceps Long Head
EZ Barbell Curls	3	10-12	Biceps/Forearms
Standing Calf Raise	3	12	Calves/Gastrocnemius
Workout has a 60 minute time limit, so there is little time for messing around between sets. Focus on what your doing and limit the talking and you might get close to that 60 minutes!

Why do We Rotate?

If you do the same squat, bench, and deadlift every session, your joints will accumulate fatigue. By rotating exercises (e.g., Week 1: Barbell Squat; Week 2: Front Squat; Week 3: Pause Squat), you change the mechanical stimulus on the tissues, allowing tendons to recover while muscles continue to grow. This is the ultimate "injury-proofing" strategy for the master athlete.

Conclusion - Allot of programs use rep schemes as the main target of the training phase, that approach works for a short duration as the body quickly adapts to the stimulus. You have to have body part emphasis to allow the body to heal and adapt over time without taxing the CNS to the point of stagnation. It the very reason person stop progressing even with only 3 days a week training. Keep it changing to keep moving up!!!

Tags: bodybuilding life workout programs bedrock training