Nick Nilsson's "Big Change" Muscle Building Bodybuilding Program

One of the simple truths about training is that everything works but it doesn't work forever. Oftentimes, the best results you get come when you make tremendous changes to your training program, e.g. going from a low-volume, high-frequency type of program to a high-volume, low-frequency type of program.

This tremendous change in approach shocks the muscles into new growth and keeps your mind fresh and excited to get back into the gym!

So right now, we're going to take advantage of your body's reaction to extreme changes in training style.

For this muscle-building program, you're going to be going back and forth between the two extremes of training - it's a 5 day a week program (5 days in a row), with two days off.

Bottom line is you're going to start with one week of high-frequency training, meaning you're going to be doing total-body workouts every single training day - 5 days in a row, working somewhat different rep ranges on each of the days for variety.

But don't worry! The next week, after your 2 days off, you're going to a one part per day style of training (some of the smaller parts will be combined, e.g. calves, shoulders, biceps, triceps). The exercises you use should be the basics or variations of the basics (such as what you learn on this site!) - that's the one thing we're going to keep constant so that your body gets the same training stimulus.

Continue this program for 6 to 8 weeks then take a week off (for recovery purposes). After that, try something new!

With this program, you get the best of both worlds - high volume, low frequency, high frequency, low volume and the benefits of the changing between the two!

As a bonus, you'll also be able to gauge which type of program your body generally reacts best to, meaning do you get better results on the high-frequency, low-volume type of program or do you get better results on the low-frequency, high-volume style of training.

This will give you a good idea of where you should direct your training after you're done with this program.