Training

Some people are so overfreighted with responsibilities—family, 60-hour work weeks, night school—that they're left with only Saturday and Sunday to train, so they figure, "Why bother?"

Bother, indeed. Any exercise is better than none at all. More importantly, a serious program two days a week can definitely yield muscle-building results. Just follow this template:

Reason 1. Go to the gym for the challenge and exhilaration of weight training, rather than for visible gains; your attitude will be more positive, and the latter follows naturally from the former, not the other way around.

Reason 2. Apply maximum intensity to failure, and you should be able to complete any body-part workout in 30 minutes, preferably less.

Reason 3. Combine chest, back and deltoids on Saturday; legs, biceps and triceps on Sunday.

Reason 4. To extract the most from each workout, warm up thoroughly, concentrate on feeling the muscle work, get a full range of motion, pyramid your sets, don't cheat, and go for broke on the last set.

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