Seven day week is ideal for designing the perfect workout program. Evidence suggests that a seven day training cycle is almost perfect for producing fast muscle gains.  It provides just enough variety to keep the gains coming thick and fast.

You see, the human body is quick to adapt to any sort of exercise.  Once it has made the necessary increases in muscle size, no amount of exercise at the same level of intensity will produce any further muscle growth.  However, it will help to maintain your current levels of muscle mass.

If you want to make continual gains though, it is important to provide some sort of regular variation in your training. But I’m not talking about your exercises here. No Sir. The program outlined here, is guaranteed to produce fast muscle gains for your entire life. Without any need for a change in the actual exercises used.

However, to prevent the need for regular changes in your choice of exercises, a technique called “double progressive” training will be used.  As well as using this technique, you will be providing extra variety by using a two or three day per week training schedule.  Combined, they will provide more than enough variety to guarantee regular muscle gains.

The “double progressive” technique is the secret key behind all successful bodybuilding programs.  If used correctly, no two workouts should ever be the same.  This technique makes sure that you either, perform more repetitions with the same weight…  or… you use extra, additional weight on one, or all of your exercises.

In practice, this is how it works.  A weight is selected which allows you to perform ten repetitions of an exercise.   You then aim to perform as many repetitions possible with that selected weight.  With each workout afterwards, you aim to perform additional repetitions with the same weight.  When you eventually reach the upper level of your repetition scheme, you increase the weight by a small amount. Let’s say five percent.

By performing your exercises in this manner, you will experience some sort of progress each and every workout.  You will either increase the number of repetitions performed, or increase the  weight used.  Even though you are performing the exact same exercise or movement, the workload that you are applying to the muscle is constantly increasing.

Your muscle gains will be in direct proportion to your strength increases.  As a result, this technique provides plenty of variety, without having to constantly change the exercises used.  But remember, without applying maximum effort to each repetition you perform, you will not produce any muscle gains.