While the programs are designed to completed in an hour or less, there may be times where you have to wait for equipment. If you're getting close to being done but you'll be going a few minutes over an hour, don't worry about it. It's not going to hurt if you if it happens once in awhile.

If you find that you're consistently going over an hour on the workouts, you may need to reduce the number of sets or possibly use different exercises that don't require as much transition time to get from to the next. This is where free weight exercises can come in very handy.

You may also have to make sure you're not taking too much rest in between sets. This is where a timer comes in. The beeping is a sure sign that your rest period is up and you need to get back in gear.

You won't have to worry about going over an hour in your Five Day Structural Attack sessions because those done based completely on time!

To be honest, no, you don't need to take 4 to 7 full days of rest, but I highly recommend it! The reason I highly recommend it is that this is basically VERY challenging program. If you start the program without being completely rested, you will start breaking yourself down faster, possibly before you've really gotten much out of the program. By taking those days off, you ensure your body is rested and ready to go with a high-volume, high-intensity program.

The cardio training found in this program is a much higher intensity than is normally done with cardio. My recommendation would be to not add in extra specific high or moderate intensity cardio sessions. The added sessions may throw off the recovery that is planned into the program. That being said, lower intensity cardio, such as walking, would be absolutely fine and you could add it in whenever is convenient for you.

When it comes to sports, you can still feel free to participate in whatever sports or sports practices that you like. Just keep an eye on your recovery and, if possible, try to keep the days of rest to being complete days of rest. If, on your day or rest from the other training, you're out playing hard sports for several hours, your recovery may be reduced.

During the Five Day Structural Attack, I HIGHLY recommend minimizing other activities. During that time, we want the body to be focusing ONLY on that specific exercise in terms of recovery. It's extremely challenging to the body, even for advanced trainers. Tough sports practice sessions and other physical activities will have a negative effect on this section of the program.

The week off after the second round through the program is ESSENTIAL. Your body needs that break to replenish it's energy (both in the muscles and the nervous system). Continuing on again may also start taking down your immune system, leaving you more open for illnesses.

Don't worry! You won't lose ANY of the results you got on the program! In fact, you'll most likely INCREASE in strength with the added rest time!

The best time of day to train is the time that you are most likely to put the most effort in and enjoy the training the most. Physiologically speaking, there isn't a whole lot of difference in results depending on when you train. Also, the time that you're ABLE to train is the best time to do it as well (due to work or other commitments).

For example, some people like to train first thing in the morning, myself, I like to train in the late afternoon/early evening so I can have a big dinner. Both times offer excellent results if you put a lot of effort into the training. THAT is the key.

I can tell you from personal experience how to do this. The best way to go when using the 5 Day Attack is to combine biceps and triceps and work them BOTH during those 5 days.

The exercises I recommend would be Standing Barbell Curls and Close Grip Bench Press (I used decline close grip bench press myself because you can use more weight on the exercise than doing it on flat). Basically, you start with barbell curls, do your 3 rep set, rest 20 seconds, then do a set of close grip bench press. Then you rest 20 seconds and go back to barbell curls.

Basically, you're alternating sets on these 2 exercises during the workout. This is a GREAT way to go with the arms - the antagonistic training helps keep both parts stronger longer. You won't fatigue as quickly as if you were to do just biceps or just triceps straight through. This allows you to keep using heavier weights.

It works VERY well!

In the program on Day 4, it says sets: 8 +2. What does that mean?

Basically, you do 8 sets of the alternating stretch partials and regular exercise partials. The +2 you finish with is 2 sets of VERY high rep training, i.e. 50+ reps per set with a very light weight (about a minute rest between sets here). There should be some more detailed info on the bottom of the daily workout sheets to help you when you're using the training.

That training is for building capillary density in the muscles to improve blood supply.

For my question I will use day 1 as an example. Where you have the exercise listed for each bodypart, it reads say for legs….”Leg press,(AND) dumbbell split squat OR general squats” then further down under the day one breakdown, you have “When two or more exercises are listed here, select just one and do all your sets with it.”

Then on others it clearly states “do this exercise OR this OR this OR this…..”. Where exercises are listed/separated by comma and then “or” I would read that as “do this AND this OR this instead. Can you clarify if it is just one exercise per body part? Or is it to be read as “this AND this OR this”?

With that first day, ALL the exercises would be separated by an OR. Meaning, if there are three exercises, choose ONE out of the three. Sorry for the confusion with that! I can see where you would think that from the way it's written.

I find it's best to just use one exercise on Fat Loss Circuit Training especially due to time constraints.

On Day 4 and 5 high rep lactic acid training. Let's say I'm doing leg curls and stiff leg dead lift. Will it look like this:

Top leg curl x 25-30 no rest 25-30 stiff legged deadlift, rest then again.

The final +2 means after doing 3 sets of each I do 2 sets of light weight full leg curls with 1 minute rest between each? So are they done in superset? What is my rest time? Please make a sample so that I can see things clearer.

Basically, you want to take 20 seconds rest between ALL the exercises. It's not really a superset, just a very short rest period. It'll look like:

Top leg curl - 20 seconds rest - bottom stiff legged deadlift - 20 seconds rest - top leg-curl - 20 seconds rest, etc.

Quite right on the +2 - after doing all the sets with the partials, go to 2 very high rep sets of full-range exercise with 1 minute rest between.

As I was reading in page 38 of the e-book, it states: "Muscle Explosion - Workout Sheet - Day 13 & 14", then I get lost. On page 39 it states: "Muscle Explosion - Workout Sheet - Day 10 - Adapted Compound Exercise Overload Day 3". It doesn't appear very chronological after that point, from day 10 on pg 39 then it jumps to day 12, skipping 11 entirely, then 12 jumps to 15. From 15 forward its in perfect order. But I'm not sure how to go about the absence of info in those spaces.

Sorry for the confusion with that!

In the workout program, the second week is called 5 Day Structural Attack. But I've found that doing 5 days in a row like that can be too much for more intermediate trainers so I included an "adapted" week into the program, which is training on day 8, 10 and 12 instead 8, 9, 10, 11, and 12. In the adapted version, Day 9 and Day 11 are total rest days, so I didn't include them in the schedule.

I included those adapted days immediately following the "regular" days in the schedule sheets.

How do I find my One Rep Max?

The first method is to use the One Rep Max Calculator I have here on this site and in the Extras section of the book (in the PC version only). That will give you an estimated 1 RM.

If you want to find your actual 1 RM, here's what I do...

1. First, take a very light weight of the exercise and do a set of 4 to 6 reps with it. Rest 30 seconds then do that again.

2. Load the bar with a weight you know you get 10 reps with and do 3 reps with it. Rest 30 seconds to a minute.

3. Load the bar with a weight you know you can get 5 reps with and do 1 rep. Rest 1 minute

4. Now you’re getting into the trickier part. Based on how that rep felt on the previous warm-up, pick a weight that you feel you could get for 3 reps and do 1 rep with it. This is going to be nearing your 1 RM, so make sure it’s not a push-to-the-max weight. We’re trying to get the nervous system tuned up for heavier loads.

5. Now put on the weight, based on what you did on that previous warm-up set, to be something you’re pretty sure you could do. And THAT will be your first 1 RM attempt. Before you attempt it, rest at least 2 to 3 minutes. Not enough to cool down, but enough to recharge your nervous system and your “fast” energy (ATP-PC).

6. Attempt the lift.

7. If you get it and it felt like that was the most you could do, that’s your 1 RM. If you felt you had a little more in the tank, rest 3 to 4 minutes, increase the weight a little, then try again. If you didn’t get it, back off on the weight a little, rest 3 to 4 minutes and go again.