Answer
After buying and reading Body-for-LIFE, I allocated 2 weeks prior to starting Body-for-LIFE, to identify my obstacles, set out my goals, make up meal plans, organize all the exercises, get my starting level 5 intensity weights for all the exercises and finally have my BEFORE Photos taken by Dad.
(The actual set-up of my workout binder and what pages of Bill's book I photocopied is right in MY STORY as are the actual exercise patterns (Days 1-84) of what exercises I used in My Work-Out Patterns).
The "how to's" of performing these exercises are found in Bill's "Body-for-LIFE" book, pages 58 to 79 (beginning with "The High-Point Technique." And, when you actually perform these exercises, you refer to his Exercise Guide (pages 135 to 173) for proper Technique while using the weights right in the gym. Make sure you have total control of the weights you use.
It's important for me to note right here, that you are only competing with yourself - so when you find your starting weights for your level 5 intensity (what you can do 12 reps of fairly easily) it's exactly that - YOUR level 5 intensity, not anybody elses! That's where you start for yourself.
As you read through these pages I've just listed, you'll notice that the Training-for-LIFE Principles will have you doing 12 reps of one exercise, followed by 10 reps, then 8, then 6, then 12, then 12 reps of another exercise for that same body part. This is known as a half-pyramid workout routine combined with a bit of a superset at the end for added pump and flexibility. AND, it works great when done as Bill suggests, with one minute between reps, except for the final sets of 12's where you do not wait.
And for clarity - your set of 10 will be at YOUR intensity level 6 (a little more weight than your level 5), your set of 8 will be at YOUR intensity level 7... and so on. Obviously, when you get to 12, you're gonna have ta put on lighter weights again (but it might be a little more than the weight you used for your first set of 12 because it's supposed to be at YOUR intensity level 9).
Monitoring your progress is extremely important; so you have to photocopy what you need from pages 175-178. These are your Progress Charts. They also give you something to refer back to when it comes to setting up another similar upcoming workout plan - because as you're planning, you might just wanna add an additional 5 pounds this next time around - remember, you need to challenge yourself every time! Reach a new High Point in every workout!
In My Work-out Patterns, I've made your planning time of setting up your daily workout plans a lot easier, by giving you all the patterns I used from Days 1 to 84.
Of course, you can always figure out your own various combos from the recommended exercises on page 136 and then put what you've picked on your workout planning chart.
The references I've given you should get you started. Everyone has their own unique plan just for them on Bill's Body-for-LIFE program. That's why I've enjoyed it so much. I think the program is wonderful - and I know you're gonna do well on it. I'd like to hear about your progress, so feel free to e-mail me. Hope this helps.
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