Start off training four days per week and work body parts on following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press

SHOULDERS: Upright row, military press, front shrug

TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar

BICEPS: Standing curl, EZ standing curl

LOWER BODY: Squat, reverse lunge, calf raise

1. It increases body's natural production of testosterone thus boosting its capacity for building lean muscle.

2. It increases levels of growth hormone.

3. It helps sleep if taken 30-60 minutes before bed thus enhancing rest and recovery.

ZMA has no known side effects but it must be taken in proper dosage to exact proportions used in most studies - that is 11 mg of vitamin B-6, 450 mg of magnesium and 30 mg of zinc.