Build Strength

To build strength you want to focus on 1 body part for about 3-4 weeks, and then change to another focus part. Once you have focused on hard workouts for say "the back" for 3-4 weeks, you will hit what is called a plateau, and any further changes to your program or weight used will not be as effective, take a rest, or change your focus area and come back to "back" a few weeks later for more progress.

Note: You still work out your other body parts during your "back" phase, but they are essentially in maintenance or just getting moderate workouts. This ensures that you can grow or become stronger in your focus area. The body changes very slowly, but it can change a little faster when you apply proper technique, nutrition, and rest.