Bodybuilding

"If the word ""damage"" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about—a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis. With this in mind it is also easy to see why rest and sleep is extremely important, since this is the time when the body does the two-steps-forward phase. So, instead of training each muscle group once a week, you can start with a twice a week-schedule and play it by ear from there. Furthermore, we're going to split the body into two separate days: Upper body except abs on day 1, lower body plus abs on day 2. Since we're aiming to train each muscle twice a week, this means we can do day 1 and 2 on Monday and Tuesday, for example. Then we do day 1 and 2 again on Thursday and Friday, leaving Wednesday and the weekend open for rest and relaxation. The following week you start over on the Monday-version of day 1 and so on."