1. Never work out more than three times per week; often, working out twice in a week will produce better results.
2. Train your whole body in each session.
3. Never perform more than twelve sets in any given workout. Intermediates should perform only ten total sets in any given workout.
4. When specializing, beginners should perform only five sets for the bodypart being specialized on, with each set being a legitimate “all-out” effort. Intermediates should reduce their sets for the targeted muscle group to a maximum of three.
5. Work the specialized bodypart first in the routine, when your energy level is highest, and then train your other bodyparts in descending order—from the largest to the smallest.
6. Perform negatives on your last workout of the week (for example, on Friday’s workout).
7. Take one full week off from weight training every ten weeks.
8. When not specializing, use the basic routine described in this chapter for impressive, balanced muscular growth.
9. When specializing, select a different bodypart every month. This imparts balanced development and prevent overtraining of a muscle group.
Master Muscle Blog 
Nice pic of Nick!
What are negatives? It says “perform negatives” in #6. Why train only two days? I’m assuming there’s a time limit on the training session as well?
Hey,
You can perform negative’s with every excercise. You just need a spotter to help you. So for example by bench: normaly: take the bar, slowly lower the bar (2sec) and puching up the bar (1sec). So negative is your friend pulls up the bar and you let him down slowly (also count till 2) then he pulls him up again and you do the same. Thats negative training, so you use your muscle “in reverse” so not puching and lower only lower!
for the two days. Just take 2 days off between each musclegroup. So if you train full body like they said for beginners, let two days in between your next session. Your muscles need 72hours to recover. That’s why they say 2 days training but if you train also in the weekend= ok. But think about the 72hours So monday,thursday,sunday,wednesday, saturday, tuesday,….
good luck pale!
Grtzz, Nick
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