MAX CITRIN, BS, CSCS*D, NSCA-CPT*D1) Regular Workout schedule:

DIGGING UP THE SECRETS OF BODYBUILDING’S FATHERS: THE ULTIMATE PROGRAM TO BE LEAN, CUT, PERFECTLY PROPORTIONED AND SYMMETRICAL.

THE PROGRAM I USED TO WIN THE MR. GAINESVILLE 2006:

This is the program I crafted for myself based on Arnold’s Old school routines in which he worked every bodypart three times, that’s right, three times per week. It may not be in vogue right now, and it may be difficult or near impossible to fit around your other commitments…believe me, I know from experience. I tried to do this while going to medical school and it didn’t work out. This is one instance where you can actually say “I don’t have time” and I won’t blame you.  “I don’t have time” is usually just another way of saying you don’t feel like making time, and you would rather remain status quo than put in the extra effort to improve yourself and reap the attendant rewards.

Whenever you say, “I don’t have time” ask yourself “Am I just being a Poon.” I will write a whole article on pinpointing excuses some other time. For now, lets focus. TRAINING STRATEGY: This program, is designed to give every muscle the stimulation it needs to be constantly growing, even on a low-calorie diet. Because when you are working out this much, you constantly partition nutrients to the muscles to recuperate. The more neural stimulation the muscle gets the more nutrients are partitioned there. And the more blood flow the muscle receives, the more nutrients arrive there. If you are a natural competitor, this is the only edge you can get. It is better than more sleep, it is better than more supplements. The only catch is you have to commit time. It is the only way to build mass while dieting. Nowadays, everyone talks about overtraining, and making sure you eat enough to gain mass.

But what about when you are dieting? How do you maintain or even gain mass when dieting, especially if you’re natural? Its not impossible, despite what you hear around the gym, and from the “experts.” I know because I’ve done it. Don’t you ever notice how some of the most symmetrical professionals to ever grace the bodybuilding stage were not concerned with today’s buzz-word. Overtraining. Shawn Ray called it a myth, and we know Arnold worked at super high volumes. Why did they train at such high volumes, and how could you do the same? Have you ever noticed that Shawn Ray had perfect proportions in every pose, even the most muscular, where smaller guys are supposed to flounder. He was great in every shot. Front Double was ridiculous. The vacuum and the V-taper were insane. The Back-double was insane his back actually looked thicker than the huge guys because he was hard and his proportions were correct. The proportions were correct down to every small muscle in his back.