This post is going to be about training: what kind of things you should be training, how to structure your training and generally how to fit your training around your lifestyle and how to actually sculpt your physique.

The first thing that you need to establish is how much time you have to train. At a minimum you should be training 2 or 3 times a week. If you're doing it twice a week you can do an upper-lower body split that way you can hit all your muscles. If you are doing three times a week you can get a push-pull legs in there. Optimally you want to be going six times a week, in my opinion. That way you can hit everything you want twice a week training your weak areas.

Second thing that you need to do is to analyze yourself front, back and side. Ideally you have to look at yourself and think how do you want to look, what do you want: to get bigger?, do you have no upper chest?, do you have no arms?, what on your body is lacking? So from that once you've determined what muscles need to work that's where you can really start to structure a program.

I'm keeping my workout notes in Evernote. I know there are more specific and probably complete apps, but this works for me. You can just make notes as you go and structure them daily keeping in mind that if you really want to specifically bring up one part of your body you need to hit it more than anything else: I'll reiterate this over and over again every 48 hours you should be hitting that muscle. Period. Protein synthesis stops up to 48 hours therefore muscle atrophy starts so your muscle will start to degrade after 48 hours. If you neglect one part of your body it'll really show when you get get lean. Maybe not when you're when you're bulking and you've got a bit more weight to you but when you're lean it will show all the differences, all the imbalances they'll all come out trust me. For this reason I like to train small muscles like abs and calves every other day.

Every four to six weeks training cycle should be changed. There are lots of different ins that can target different parts of the muscle but overall my goal is gonna pretty much stay the same. I add weight each week, I add two reps each week whether I get spotted for two more reps each week I will explain exactly how I've progressed.