This routine should take about 20 minutes per workout, twice a week. It is not intended to prepare you for a national physique contest, but to visibly improve your strength, lean body mass and physical appearance. Make sure you read and understand the sections headed "Really Important Stuff" and "Improvement is measured by".

Twice weekly, 20 minute workout routine

Week 1: 2 workouts using 2 exercises of 1 set each.

Workout 1: First exercise, pulldowns (palms facing away from you using the highest weight you can manage for 4-6 reps and work out until failure (this is when you cannot move the weight at all). Second exercise, shoulder press again using the highest weight you can manage for 4-6 reps and work out until failure.

Week 1: Workout 2: First exercise, deadlift using the highest weight you can manage for 4-6 reps and work out until failure. Second exercise, squat using the highest weight you can manage for 4-6 reps and work out until failure.

Week 2: 2 Workouts using 2 exercises of 1 set each.

Workout 1: First exercise, bench Press using the highest weight you can manage for 4-6 reps and work out until failure. Second exercise, incline bench press using the highest weight you can manage for 4-6 reps and work out until failure.

Workout 2: First exercise biceps curl (using a cranked or E-W bar for preference) using the highest weight you can manage for 4-6 reps and work out until failure. Second exercise, triceps curl using the highest weight you can manage for 4-6 reps and work out until failure.

Really Important Stuff

1. Use a slow rhythm or cadence to complete exercise movements, count one and two and three and four etc.. up to 10 for each direction of the exercise. For example, this means when you’re squatting, take a full ten seconds to squat into a position where your thighs are parallel to the floor, then take another 10 seconds to return to the upright position. Check yourself out on a digital kitchen timer.
2. Do the exercises in good form. Use a mirror to check your technique, get some tuition if you need it (and/or a good weight training manual).
3. Practice the exercise movements using an empty barbell before you start exercising, do this for every workout.
4. Work out until failure means you cannot move the weight at all no matter how hard you try.
5. Take exactly 3 minutes rest between exercises, never more or less.
6. Use only barbells and remember work out to failure each and every exercise.
7. Follow this pattern for 8 weeks and have 1 week off before starting again.
8. Keep increasing the weight on the bar so the reps remain at 4-6.
9. Nutrition, take Isolate shakes 3 times a day (3 heaped tablespoons in 120mls of milk). Add 1 heaped tablespoon of Milo to your shake only after workouts. Add 1 heaped tablespoon of Calcium Caseinate to your afternoon or evening shake. This will help the fat to muscle conversion.
10. Have one day a week when you do not restrict your calories. Yes, I know, it sounds crazy but your body will go into starvation mode if you don’t and fat loss will stop.
11. Make sure you get plenty of fluids preferably water. A rule of thumb for adequate hydration is that your urine should be clear and uncoloured like water.
12. Get plenty of sleep. If this is difficult see the advice in our Infosheet on sleep and rest.

Improvement is measured by

Visible improvements in your strength, lean body mass and physical appearance are monitored by:

1. Changes in waist, chest arm and thigh circumference so measure and record these carefully before you begin.
2. Changes in the weight handled in each exercise, this is a good measure of strength increase and fat to muscle conversion.
3. Changes in appearance, take a picture on your camera phone at weekly intervals. You should be looking better as the weeks go by. Your rate of progress depends on how closely you follow the advice in this Infosheet.
4. Changes in lean body mass. You can buy reasonably accurate lean mass indicating scales for about $60. For the sake of consistency in this measurement, make sure you test for lean body mass first thing in the morning, after you have urinated and before any food or fluids. Don’t get mesmerized by your actual body weight, this will fluctuate a lot and, although it will trend downwards, it is the least sensitive improvement indicator. Your lean mass is far more important for your health.

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