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To keep your outcomes stable, it is strongly suggest proceeding with the month to month routine as long as your muscle building effort endures. If you are having a hard time focusing on the long term goals, don't beat yourself up. It will only drive you to get more ambitious and more focused on the long term. You deserve it. It is important that you work with someone else to help guide you and take control of your program and results. We have a great community to help you achieve your goals at www.MentalFocusTraining.com. What types of programs are beneficial for my progress? There are many variations of workout methods which are beneficial for the goals I listed above. We will start by talking about some of the most common types. The 3 Day per week Training Method We have a special way of training that has been proven effective over and over, it is called the three day week training method. This is a fairly new method that combines the 4 days a week program with the daily three times per week training method. When doing the three day week program you should work primarily on lower body/upper body. Once a week, once per week you should focus on upper body (if you have a beginner level upper body). Why three days per week? We have found that when working with 3 days to each training day every muscle in the body adapts well to different working levels for different lifts. This helps to build your entire body. Additionally, three times per week is also a great way to add new exercises to a beginner level body. Here are some exercises we recommend for three day a week training sessions: Dumbbell lunges Trap Bar Rows EZ Bar Deadlifts Lat Pull Down Rowing Machine Lat Pull Down Lat Pull Down Barbell Pull Ups Bent Knee Hamstrings Barbell Curls Why three times per week? As said above, three times per week works better on your whole body muscle building than 4 days per week. You can also work with heavier weights once in a while. The one downside to four day per week training is that you won't get the benefits of working with lighter weights. In the four day per week training method you focus on building the lower body, upper body, and the legs first by focusing exclusively on the lower body. Once a week for the first month you will increase the weight by 10 lbs and for the next two months, 10 to 20 lbs each. What Similar articles: