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Self Analysis Part I

Your personal work sheet

This analysis sheet goes hand and hand with the article � The Ultimate Guide To Bodybuilding: Self Analysis Part I� Its important that you use the article as a guide to filling out this important sheet! I will however place small notes to further assist you in this process. It is important to realize that you very well may be taking the most vital steps ever in your bodybuilding program, by completing this self analysis! Enjoy your gains!

I. Muscularity

a. After Carefully Assessing Your body, what do you feel would be a solid muscular foundation for you to develop? I.E. 200 pounds and shredded.

b. How Close Are You to reaching your goal?

c. Its important not to begin by shooting for your overall goal. First set a temporary goal to bring you closer to your overall goal. What is your first plan/program to accomplishing what you mentioned in choice a?

II. Muscular Separation - Body fat percentage aside, you will never have a fully separated muscle group, unless it is completely developed. For example, your thighs may be well built except for your outer sweep. If this is the case list that your quads lack complete development due to the outer quad sweep.

Which of your body parts lacks Complete Development and Why?

b. Immediately underneath each muscle group, list your plan of attack for it.

III. Assessing Your X-Factor! - Examine the following aspects of your body. Then write down your thoughts on each of them below. You should include how well the muscle group is developed and what your workouts will be to assist them in future growth. I would suggest that you prioritize these aspects of your body with the highest regard! When each of the aspects above are developed in proportion, you will have achieved a text book " X-frame" of the body, whereby your wide deltoids taper into a narrow waist which flare out to sweeping quads to complete the "X".

1. The Side Deltoid:

2. The Upper Back:

3-4. Hips and Waist:

5. Outer Quad Sweep:

IV. Lagging Body parts And Symmetry - Below I will list each of your body parts. You need to rate each one on a scale of 1-10 using your best muscle group as a 10. See article for further explanation

1. Shoulders (deltoids)

2. Biceps (biceps braccii)

3. Forearms and Brachialis (the bracialis is the elbow flexor that gives the biceps a 3d look. See 8 weeks to bigger forearms for further explanation. In edition the forearms are made up of both the flexors and extensors, discuss both. I place them together because I prefer to train all three in the same sitting)

a. forearm flexors

b. forearm extensors

c. the elbow flexor Bracialis

4. Triceps

5. Chest (Pectoralis Major, divided into the upper portion which inserts into the clavicle and the lower portion that inserts into the sternum)

6. Back (Divided into back Width in which you target the lats and center back density in which you target the rhomboids. Finally you should analyze your lower back/erector spinae)

a. Lats (Latissimas dorsi)

b. Rohomboid Density/ � Center Back Thickness � note: best trained with rows, i.e. barbell rows.

c. Lower Back (Erector Spinae)

7. Traps (Trapezius)

8. Thighs (Namely Quadriceps and Adductors)

9. Hamstrings (Also frequently called Leg Biceps)

10. Calves

a. gastocnemius ( the thick upper part of your calves

b. soleus ( the lower part of your calves )

c. tibialis anterior ( the shin aspect of your lower leg )

11. Glutes

Notes On Overall Body - If you have any brief notes place them here:

Conclusion - (I would suggest summing everything up with your own conclusion, to reaffirm exactly how you are going to design your program ):

Sincerely

Jacob Wilson
President - Trainer@abcbodybuilding.com