If you're in a rush to get big and strong, yet remain determined to keep a hardcore element to your training programme, then you're in luck. A simple, two-day split, guaranteed to add the poundage to your frame and lifts rapidly.

I'm about to put forward an extremely strong case for weight training three days per week as a maximum; the potential benefits over four days per week; and why, at this moment in time I believe it's optimal for overall performance and muscle growth for 95% of trainees.

What I hope to accomplish with this article is to give you a brief introduction to the concept of de-loading, its purpose, and a simple guide for how to implement it into your own training. In a nutshell: the what, why, when and how.

Question: Is it really a necessity to include the flat bench press in your training program?

First, you have to consider the motive behind this question and then use deductive reasoning to answer your question.

Sooner or later, you're going to have to make important decisions regarding your training. You may already have had to do this. It quite simply boils down to one principle that you should always be consciously trying to follow: what is the best option for making me a more efficient trainer?

The age old argument of what is optimal for muscular growth (hypertrophy) and optimal strength is one that lingers on and will continue to do so. Is there a much simpler solution to this continuously never-ending debate? We decide to investigate.

Having spent the last 2-3 years training more like an athlete than a bodybuilder I can honestly say that most people in  gyms who currently train like bodybuilders ( even though most of them are not ) could get even more out of their training and physiques if they trained a bit more like an athlete .

Chances are we have all had programmes that we have found on the internet, in a magazine or some ripped guy in the gym but very often we do not think why they “work” or why is an exercise picked over another exercise.

So hopefully over the course of these articles I will give you a few tips so you can