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Everything You Need To Know Before Starting A Fitness Program, Part 1

Professional bodybuilder, contest prep coach, and gym owner Eric “Merlin” Broser answers reader questions about starting a fitness program.

How should I structure my training to get both bigger and stronger?

You’ll need a well designed weight training program that primarily uses free weights and compound (multijoint) exercises. A four-day-a-week program works quite well for most, using a pattern of two on, one off; two on, two off. This allows you to hit each muscle group hard once a week, while providing you three days for rest and recovery (which is when actual growth takes place).

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February 2019