This is the age old question magazines and personal trainers have been asking and selling us for years. That is why so many new programs come onto the market with regimented schedules. Insanity, Mi 40-X, boxercise, etc. They all try to sell you the fact that you have been training all wrong. You need to do this instead if you want to see top results. Blah, blah, blah…
So you join this program and hit it for 30-60 days. You either see a small bit of progress or none and you stagnate and give up feeling like a fool for parting with your time and money. I would categorically state stay well clear of most PAID online training courses. There is just too much information available on Youtube and the web for free.
Strength Training Assets
If you want to pack on muscle and size you can do the Stronglifts 5×5 program for free. It is based on strength and not solely on mass. If you want the mass eat like a horse and it will come. This program is very limited but it is also focused on goals. You may need to add in a couple of extra sets for your biceps and triceps as these are left out.
Refer to Mark Rippetoe on Youtube for some extra tips. His advice is great and free. This routine is great if you are doing MMA as it won’t tire you out. You can also do it if you want to pack on strength and not increase your size and weight. It will actually burn the fat off your body better than the most intense treadmill workouts. A treadmill is fine for cardio and can be good for exercising your heart, but if you combine this with squats, deadlifts and shoulder presses, you will have brilliant results. Better than just doing cardio on it’s own.
If you are interested in bodybuilding i would advise starting with Mike Mentzers Heavy Duty routine. It only involves training 3 days per week and Mike was actually on steroids at the time. Most people think steroid users gain more benefits from training 5-6 times per week. Not Mike and drug free athletes have been having great results using Mike’s technics for years.
If bodybuilding is your thing you have to realise that most routines in magazines are aimed at steroid users who have better recoveries than non steroid assisted athletes. There is another routine called the 3-5-1 system that you should check out. It only involves training 3 times per week and relies on mathematical calculations. Good for your body and good for your mind. Finally look for BBB, which stands for boring but big. It is an extension of the 3-5-1 system.