Training three days per week for about an hour each time?
 
Not sure how to design a muscle-building program to make the most of your sessions?
 
Tired of HIIT workouts and circuits that make you sweat, but aren’t changing the way you look?
 
You’ve come to the right place, my friend.
 
This article is divided into the following three sections:
 

• Part 1: What’s the best three-day split for muscle growth in general and for your specific physique goals?
• Part 2: Which exercises, rep ranges, and training techniques should you choose to maximise your gains and minimise the time spent in the gym?
• Part 3: How do you tie Part 1 and 2 together to design your program?

 
This article will provide you with a foundational understanding of some of the components of a training program, so that you can start designing your own, but it can’t cover all there is to know about muscle-building training.
 
To learn more about the principles of muscle growth (hypertrophy), check out these articles:
 

• Training for Strength VS Mass
• A Beginner’s Guide to Designing a Full-Body Workout
• 3 Fundamental Training Variables for Muscle Growth

 
If you’re ready to learn how to design a kickass three-day program, read on.

​It’s January 1st and you haven’t thought about exercise or nutrition for two weeks.
 
You have been eating a lot more than usual, drinking a lot more than usual – and I don’t mean water – and sitting around a lot more than usual. Maybe you feel bloated or sluggish and you think it’s time to “get back on track.” How do you do it?
 
In this article, I intend to cover some strategies to incorporate healthy eating and exercise back into your life after a “holiday layoff.”

​Squat, bench, and deadlift are staple exercises for lifters of all ages. They are the three main lifts performed in powerlifting competitions, so they are a “must do” for athletes. They are also compound movements that work out different muscle groups at the same time, which is ideal for anyone who wants to build strength, sculpt their physique, and improve their body’s efficiency performing everyday tasks. Lastly, they’re the best exercises to show off and ego lift.
 
Good old ego lifting. I’ve been there often, trying to push a weight that was way out of my league because my workout log said so. But what does actually happen when you lift too much?
 
Having had a bad case of ego lifting at least once on each of the three lifts mentioned above, I noticed different consequences. And no, it wasn’t only injury. There are also less obvious outcomes, ranging from hampering your gains to developing bad form habits.

​Before September 2018, I hadn’t been to a gym in about fifteen months. Even when I did go on a regular basis, I only ran on the treadmill. In September I moved from London to Portsmouth, where I have two gyms within walking distance from my house. Having out-trained my home equipment, I decided to sign up for the university gym.
 
On my first day, too scared to go into the male changing room, I dropped my backpack in the female one in a mad rush and stepped onto the gym floor with trepidation. The room was almost empty, which made the mirrors stand out all the more. Mirrors on every single wall, haunting me, showing me how small and puny and female I look from every possible angle. A painful reminder of what I’m not, of what I should have been.
 
In addition, that day I was supposed to start a different training routine with new, unfamiliar exercises. As a result, I was shaking throughout the workout and left on the verge of tears. Dysphoria is a bitch, am I right?
 
One of the reasons why I want to become a personal trainer is to help other trans folks overcome this. Personally, I had to change gym and find ways to build my confidence. Here are six tips that have worked well for me: