Oh no!
This has got to be the worst training program I've ever read! Who thinks that you can work every body part for only one exercise, risking injury and then work everything again after only one day off? No big natural bodybuilder uses this program.
Volume training works. This is tried and true. Basically, you work all your muscles in a 4-6 day span allowing for intense body-part specific workouts and allowing for ample recovery. I personally know some of the biggest natural bodybuilders...guys who have won competitions here in Boise and others I know through acquaintances. Mark Tilden, Todd Opheim and Lance Sganzini train with volume and do body-part specific workouts. They are 100% natural and HUGE! To read about their recent head to head competition smackdown check out this article:
http://www.bodybuilding.com/fun/smackdown.htm
Another example is Travis Wojcik. He won the Muscle Mania Natural World Championship, in 2000. You don't win a competition like this with a full-body workout every other day. He eats like a horse and trains with volume splitting the body into 4 days per cycle, which is 2 on, 1 off.
I have personally gained 25 pounds in the past two months consuming tons of protein and training on a 6 day per week split (one day for each body part). (And by the way, my biceps do get worked more than once per week...they get worked big time on back day, just as shoulders get worked on chest day and so on...) Give the 3-Day Mass workout a try, then get back to some real training and make some great gains!
Travis
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