Muscle and Fitness Jim Stoppani workout 12 week program If you've hit a training plateau or are dissatisfied with your progress, try this 12-week program that manipulates your bodypart training frequency. It'll shock your muscles into new growth BY JIM STOPPANI, PHD, AND JOE WUEBBEN Has it gotten to the point where you feel as if you've tried everything in an attempt to add 5 or 10 pounds of muscle to your frame? Everything may be a bit of an overstatement, but we're betting there's a simple remedy you've overlooked. When it comes to building muscle mass, you have to change up training variables such as weight, reps per set, number of sets and amount of rest between sets. Yet few people employ the all-powerful technique of manipulating training frequency. Une of the best ways to stimulate growth is to increase how often you train. Most bodybuilders stick to a weekly workout schedule for most muscle groups, and the problem with training more frequently is lack of time. It's tough to train every bodypart even twice a week without shortening your workouts. The logical solution, then, is to train muscle groups more frequently, but not every week. The following program pairs large and small bodyparts (chest and triceps, back and biceps, etc.), which in a four-week period get trained twice a week for one week and once a week for three weeks. This lets you focus on specific areas each week for greater growth of all muscle groups over the course of the 12-week pro-gram. It also allows you to continually alter the order in which you train each bodypart, which will shock the body and result in greater gains. The training splits look like this: