Q: “I have one short question: I work out 3 times a week in a gym. 3 times, because I just don’t have more time. My days are full, so I would like to ask you for advice on how to plan workouts and workout cycles to get the most out of it? I have been working out for 2 years now, but I just can’t find a good system for a 3 day workout. My goal is to get as much muscle as possible but not big mass. So I always follow my diet, and I am careful not to get too much fat. But finding a good 3 day system is always hard for me, so please if you have any advice for me, help me!”
My Answer: Jeez, don’t be so needy Ro. Anyway, if you only have 3 days a week, then do full body workouts 3 days a week. Each has to be a different workout, however, with different exercises and different rep schemes. Here, give this a shot. Cycle through these rep ranges throughout the week:
Workout #1: 8-10 reps
Workout #2: 6-8 reps
Workout #3: 4-6 reps
For each workout, just do one exercise per body part. Rotate your exercises from workout to workout. You newbies want to do everything in one workout, when you should spread everything out over the course of a week. If you’re really interested in program design, then buy my book. It has a couple chapters on program design, split routines and exercise selection.