"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"

1. BOSU-ball Squat-and-Press

First Strength and Bulk Course for Weightlifter

In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a muscle building program. He said:

"All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can." 

"Let's deal with the right exercises first. If you build a schedule around either the deep knee bend (squats) or the dead lift and take it from there, you are on the right track." 

"The fundamental movements such as the supine press (bench press) or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best." 

For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundage. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundage that will result in larger muscles!