Jennifer trains 4 days per week in a 4 day system.

Day 1: Chest
Day 2: Legs
Day 3: Off
Day 4: Tris, Bis, Calves
Day 5: Deadlift, Shoulders, Back
Day 6: Off
Day 7: Off

*Abs are done as a warm-up on workout days.

Jennifer does not cycle train. Instead, if you get the sets and reps you simply add weight (5 lbs). If you get less than 2/3 of the total reps or you have been stuck at a weight for a period of time you drop weight (5-10 lbs) and make another run at it.

To avoid overtraining, Jennifer workout 14-15 weeks on then 1-2 weeks off. When restarting she simply lowers the weights and starts over.

TYPE & QUANTITY
There are three important types of fuels that your body uses; protein, carbohydrates, and fat.

We will start with protein. Protein is the building block for muscle. Studies have shown that a strength athlete needs approximately 1 gram of protein for every pound of body weight daily. That means if you weigh 200 pounds you will need 200 grams of protein everyday. An average chicken breast has about 20 grams of protein so as you can see that is a whole lot of chicken. So, this means in order to get enough protein you will need to use protein supplements. There are many types of protein, any will due, most of them come in a powder or bar form of anywhere from 25-50 grams per serving.

Next are carbohydrates. Carbs are what your body uses for energy. But be careful any carbs that are not used for energy will be stored as extra body fat. A simple technique to use, is to start by getting 2 grams of carbs per pound of body weight, which is double your protein intake, and adjust from there. If you need to gain weight increase your carb intake. Conversely, if you need to lose weight decrease your carb intake or increase your activity.

The third fuel is fat. Yes, fat is also an essential body fuel. Fat is the building block for most of your essential hormones to include estrogen and testosterone. Fat is also however, the building block for cholesterol. So this is the dilemma, you need fat but not too much. Luckily, exercise is what determines how much fat you need and how it gets stored; this is the whole LDL vs. HDL thing. HDL's (high-density lipids) are good and LDL's (low-density lipids) are bad. Just remember being high is good. Exercise helps your body to convert fat and LDL's to HDL's. This does not mean that you can eat as much fat as you want but it does mean that if you exercise and eat smart that you do not have to worry too much about your fat intake.

TIMING
When and how much of these fuels you eat does matter. First protein, your body can only digest and use around 40-50 grams of protein at a time. This means you need to split your daily protein up into about 4 different intakes. With protein being important in muscle building you would like to get a protein intake a couple hours before and after you workout if possible. Next is carbs, which you remember is for energy but is stored as fat. This means that carbs before activity are good and carbs before bed are bad, enough said. Fat will take care of itself if you exercise. Oh Yeah, don't forget fruit drinks, pop, and alcohol are carbs.

WORKOUTS:

Click below to view workouts.