■ Mark Wahlberg started lifting weights in the ’80s. Back then, fitness seekers didn’t have the sophisticated information on training and nutrition that we have now (though they did have ALF; so, yeah, that’s something). As a result, they had to use their ingenuity to make gains. One of the things they discovered was that working a muscle more often made it grow faster, but hitting it too often caused a plateau. This program offers a combination of frequency and volume that’s just right and harkens back to the kind of straight-up ’80s body-building that gave Wahlberg the physique he’s still known for 30 years later.
How It Works
■ The bi’s and tri’s are small muscles, so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often; in this program, three days a week. We’ve snuck some triceps work into the back
