If you visualize the body in 8 parts, that means giving special priority to one section a week over an 8 to 10 week period. In other words, it will take 2 months to introduce a blasting workout to each body part. Here is an example of an entire body getting one peak session over a 2 month cycle:

Week One: Maximum calves and forearms. Everything else normal.
Week Two: Maximum chest. Everything else normal.
Week Three: Maximum legs. Peak of cycle.
Week Four: Train very little.
Week Five: Maximum shoulders. Everything else normal.
Week Six: Maximum arms. Everything else normal.
Week Seven: Maximum back. Peak of cycle.
Week Eight: Train very little.

The 8 zones:

ARMS FOREARMS
ABS
LEGS
BACK
CALVES
SHOULDERS
CHEST

 

 

Body part Recovery
In the overall big picture of allowing your nervous system and glands to recover we need to consider the special recovery needs of individual body parts and how they may impact the entire body. Legs take longer to recover from a hard workout than let's say arms. The question is..how much longer? And we cannot overlook the fact that a hard leg workout is much more demanding on the body's recovery ability than a tough arm workout. We need to consider this in planning a sound workout program.

GENERAL RULES
Give each body part one Super Intense workout every 2 months. Time it so that you blast one body part each week in rotation, always being sure to train legs super hard at the end of a monthly cycle only, and prepare to recover the entire body from that maximum leg workout. In addition, lower back- taxing exercises also need to be properly spaced because they require a great deal of recovery time.
Max workouts for shoulders, biceps and triceps, abs and calves should be scheduled in the beginning stages of a monthly cycle as the overall body recovery demands imposed by these body-parts is not severe. The fact is, a max leg or deadlift workout should be followed by 3 to 5 days of solid recovery for the entire body. A max calf workout does not impose a demand on your system anywhere near the drain from maximum leg or back training.As a rule, we recover faster from less taxing workouts than KILLER workouts. Killer workouts demand more recovery time. I once did a max squat workout and I was sore for 7 days and did not recover for almost 2 weeks. I would have been better served had I lessened the intensity and not beaten up my body so badly. Try to train really hard, but not so hard you are laid up for weeks and cannot train. That kind of intensity is counter productive.
Arms can be trained more frequently than legs, as a general rule. Arms recover faster and demand less recovery time from the entire body. Lower back muscles need at least 3 to 4 days to properly recover, almost double that of arms. Your schedule has to be set up to allow for these differences in how fast individual muscle groups recover.We will look at a chart of recovery for HARD and NORMAL workouts which will show how the individual muscle groups respond in general.