Page 38 - Phasetwo

CARDIO

Perform at least 3 days of cardio per week and
this is not limited to just the gym. Constantly
challenge yourself and do things that you are not
good at. That's the only way you'll improve & get out
of your comfort zone.
Incorporating 1-2 sessions of HIIT per week can
really help keep your metabolic rate high.
Also, schedule your cardio sessions either after your
weight training or on separate days. Utilize the
majority of your energy for your lifts.

If you are training only 3 times a week, I recommend
doing 3 full body days rather than a training split.
This is because three days does not give enough
time to focus on specific muscles. Where as 5 days
you can. Such as: legs/shoulders, back/biceps,
chest/triceps, etc. just like you'll see in phase two.
And make sure you are only hitting a specific
muscle group no more than twice a week. For
example, if you are training legs three times a week,
this will never give your legs a chance to rebuild and 34
regrow (unless you are hitting different parts of your
leg at each workout that is).

If you constantly feel sore, this is an indication to
decrease your training volume. Training volume is
the amount of work you do, such as the number of
total sets/reps.
Never train the same muscles two days in a row.
Always alternate muscle groups.