Documente Academic
Documente Profesional
Documente Cultură
2 1 Day
AST MASS F g PROGRAM Buildin
How To Gain 12 Pounds Of Pure Muscle Mass In Only 21 Days Without The Unhealthy & Unnecessary Fat Gain.
By Lee Hayward & Vince Del Monte
Version 1.0.1 Copyright 2011 21-Day Fat Mass Building Dot Com Lee Hayward & Vince Del Monte www.21DayFastMassBuilding.com
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 2
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 5
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 6
Introduction:
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 9
Eat your meals 3 hours apart - No less than two and no 10 than four hours apart and one gallon of water a day. more
chapter
If you have been hitting the gym regularly with the intensions of packing on some solid muscle mass to your frame, youve probably already experienced the frustrations of what I like to call The Muscle Building Catch 22. This is a vicious cycle that the majority of all serious muscle-building enthusiasts will go through at some point or another. Now if you are not familiar with the whole muscle building Catch 22, let me explain it by sharing what my good friend Billy recently went through Once upon a time there was a boy named Billy, who we could more appropriately call Little Billy. He was a skinny small frame guy, and like a lot of skinny guys he got picked on and bullied while growing up. Now I realize that most people have probably experienced some bullying and teasing while growing up, its normal. I went through it, and maybe you went through it as well to some degree or another. But everyone has their limit of how much crap they can take before it eventually gets to them.
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 11
For breakfast he has his regular bacon, eggs, and pancakes. But on top of his
pancakes he not only pours maple syrup, but also piles on several spoonfuls of whipping cream as well.
As soon as he gets to work he grabs a chocolate bar out of the vending machine. At lunch he goes back for second helpings of the Special Of The Day Plus 2
helpings of dessert.
After his workout he tosses in an extra scoop of Super Duper Mass Gainer in his
post workout shake.
For dinner he goes back for second helpings and then finishes it off with a full
row of chocolate chip cookies out of the bag.
Then later that evening for his late night drive through run, he tops it off by
Super Sizing his full meal-deal! You have to agree thats A LOT of food by anyones standards. And guess what happens to Little Billy after a full week of following this Super Bulking Up eating plan?
Eat your meals 3 hours apart - No less than two and no 15 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 17
chapter
To see for yourself, just check out my pictures below
Like many of you, Ive spent several years fumbling around in the gym, jumping from one workout to the next always looking for that one Special Program that would be the key to consistent muscle building success. In fact I personally went through my own variation of the Little Billy story going from skinny to down right sloppy fat at one point. Before finally figuring this stuff out and eventually finding a way to build a LEAN and MUSCULAR physique.
From Skinny
To Chubby
Eat your meals 3 hours apart - No less than two and no 18 than four hours apart and one gallon of water a day. more
The typical tasty goodies that bodybuilders will PIG OUT on right after a competition!
Note: I am NOT suggesting that you purposely go out and eat junk food in effort to gain size. Im just telling you what the majority of competitive bodybuilders will do when they pig out after months of strict dieting.
Eat your meals 3 hours apart - No less than two and no 21 than four hours apart and one gallon of water a day. more
When following a strict bodybuilding contest diet youll lose a lot of bodyfat, as well as some lean muscle mass in the process. But once you start the post contest rebound the majority of the weight gained is lean muscle mass with only small increases in bodyfat.
Eat your meals 3 hours apart - No less than two and no22 than four hours apart and one gallon of water a day. more
Contest Day on Stage April 2010 After Post-Contest Rebound April 2010 - Bodyweight 210 pounds - Bodyweight 187 pounds
As you can see in the first picture I started my pre-contest diet at 215 pounds. I wasnt in bad shape, but certainly not lean enough to compete in a bodybuilding competition. The second picture was taken on stage at the competition. After 12 weeks of strict dieting I got my bodyweight down to a ripped 187 pounds. Then right after the competition was over, the post contest pig out began It started off with an All U Can Eat Italian buffet with endless amounts of pizza, pasta, and desserts. And for the entire week after the show I pretty much ate whatever I wanted in rather large quantities (Hey, I had 12 weeks of cravings to get out of my system LOL)
Eat your meals 3 hours apart - No less than two and no23 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no24 than four hours apart and one gallon of water a day. more
chapter
The entire process of alternating back and forth between off-season mass building phases and pre-contest fat loss phases works amazingly well for competitive bodybuilders. It allows them to cycle their training and pack on several pounds of solid new muscle mass with each bodybuilding competition they do. However, I realize that most guys who hit the gym and workout on a regular basis are NOT interested in competing in a bodybuilding contest. The idea of taking several months of your life to go through a complete pre-contest diet and post-contest rebound is still a very long and tedious process, one that most guys just cannot commit to follow through with. So thats why Ive developed a modified approach that uses the same principles, but squeezes them into a more practical and realistic system of just a few short weeks. Granted the changes in bodyweight are not as extreme as with an actual bodybuilding contest diet cycle. But non-the-less you are still able to prime your body for rapid muscle gains with a short low calorie diet Primer Phase, and then super compensate with explosive new muscle growth during the high calorie diet Overload Phase.
Eat your meals 3 hours apart - No less than two and no25 than four hours apart and one gallon of water a day. more
This 21-Day Fast Mass Building System has been my secret program that Ive pretty much kept to myself over the years. Id use it every now and then, whenever I felt that I needed a growth spurt to kick my muscle gains into high gear. But I never really broadcasted it to the world before now
Eat your meals 3 hours apart - No less than two and no26 than four hours apart and one gallon of water a day. more
After attending the Olympia competition, Vince told me that he was motivated to take his training up to the next level and compete in another Fitness Model Competition in 2011. But he first needed to pack on some new muscle mass in order to be more competitive in his division. Of course we started brainstorming and discussing different training strategies for how Vince could pack on some extra muscle size. And during the discussion I shared my secret program with him of how repeatedly going through these mini 21-day training and nutrition cycles could help him quickly pack on solid muscle mass without getting fat in the process. I told him about my results of how Ive used this system over and over again to pack on lean muscular bodyweight every single time.
Eat your meals 3 hours apart - No less than two and no 27 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no28 than four hours apart and one gallon of water a day. more
Before
After
Eat your meals 3 hours apart - No less than two and no29 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no30 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no 31 than four hours apart and one gallon of water a day. more
chapter
Ive got a question for you Is It A Black Market Steroid ? Nope. Is It The Latest Bodybuilding Supplement Stack ? Negative. Is It Some Exotic Herb From The Amazon Jungle ? Heck No! The most anabolic substance known to man is food.
Whats The Most Anabolic Muscle Building Substance You Can Get Your Hands On?
Im dead serious about this. All the training, drugs, and supplements in the world wont build an ounce of muscle mass without proper nutrition and adequate food intake. In fact when you get right down to it, the food you eat is the only real Anabolic Component of your entire muscle-building regimen. Going to the gym and working out is NOT anabolic. The workout itself is actually catabolic and breaks down muscle tissue. Now granted its the stress of working
Eat your meals 3 hours apart - No less than two and no32 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no34 than four hours apart and one gallon of water a day. more
chapter
OFF-SEASON
Competitive bodybuilders will regularly cycle their calories for the purpose of gaining lean muscle mass. They will follow an ultra strict diet before a competition in effort to lose weight and get ripped to the bone shredded. Then right after the competition is over they will purposely change their diets and gain back the weight they lost, along with several pounds of additional new muscle mass. The end result is they get bigger and more muscular with every single competition they do! CONTEST SHAPE
DECEMBER 2009
APRIL 2010
These pictures are of the author (Lee Hayward) and they really show the contract between a bodybuilders off-season shape and the ripped conditioning that they achieve after months of pre-contest dieting.
Eat your meals 3 hours apart - No less than two and no36 than four hours apart and one gallon of water a day. more
Yo-Yo Dieting
Chances are you have probably heard the words Yo-Yo Dieting brought up in conversation among dieters and weight loss experts before. Basically Yo-Yo Dieting, also known as weight cycling, is a term that was coined by Kelly D. Brownell, Ph.D., at Yale University, in reference to the cyclical up-down motion of a yo-yo. In this process, the dieter is initially successful in the pursuit of weight loss but is unsuccessful in maintaining the weight loss long-term and begins to gain the weight back. The dieter then seeks to lose the regained weight, and the cycle begins again. Ok, so to translate that into English it basically means that a fat person goes on a diet and they lose some weight. But after a while they get fed up with being on a low calorie diet and feeling hungry all the time. So they ditch the diet, pig out, and gain the weight back again. Note: The whole process of Yo-Yo Dieting is very similar to what competitive bodybuilders purposely do every single time they diet down and compete in a bodybuilding competition. Now most mainstream diet and weight loss gurus talk about Yo-Yo Dieting as a bad thing that should be avoided. But when you actually take a deeper look into the
Eat your meals 3 hours apart - No less than two and no 37 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no39 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no40 than four hours apart and one gallon of water a day. more
Whenever you start a new fitness program you can usually make fantastic
progress for the first few weeks. But after that, the body starts to adjust to the new program and the results come to a plateau. This concept applies to both exercise AND nutrition
When you start a new workout routine, youll make your best strength
gains during the first few weeks of the program before they start to taper off.
When you change your diet, youll see the fastest changes in body
composition during the first few weeks. After that your progress will slow down to a snails pace.
The body is very good at adapting to changes in our environment. So the rapid
progress that you make whenever you change your diet and training programs is your body adapting and growing in response to the changes made. Now there is no shortage of different training and nutrition programs to follow. And you are going to hear mixed reviews on every single one of them. One person will say that a particular program is awesome, while someone else may say that very same program sucks. However the results that someone makes from a particular program (or whether they think is sucks or not) is not necessarily due to the workout or diet program itself. But rather from the level of change that program provided compared to what they were accustomed to doing previously. You see the key thing you need to realize when it comes to building muscle is that: Everything Works, But Nothing Works Forever The tendency for most people is to have an either/or approach. Very often this
Eat your meals 3 hours apart - No less than two and no 41 than four hours apart and one gallon of water a day. more
In order for significant muscle growth to occur you have to give your body time to adapt and grow from the program you are currently following before changing it to something else. So while change is good, you cant be haphazard about it either. You need to have a planned system and structure in place so that your body adapts and grows from your current training and nutritional program, before you change things and move on to another complementary program. This is where most people who are stuck in a muscle-building plateau go wrong. They are not following a structured plan that changes in accordance to the bodys natural growth and recovery patterns. Thats the secret to success with our 21-Day Fast Mass Building Cycle Program. Well show you how to work with your body and cycle your diet and workouts so that you make steady progress in muscle size and strength gains over the long-term.
Eat your meals 3 hours apart - No less than two and no42 than four hours apart and one gallon of water a day. more
chapter
2 Steps Forward, 1 Step Back
If youve done any reading on the topic of fat loss, than Im sure you are familiar with the concept of cycling your calories. Ive talked a bit about it in the previous section with regards to Yo-Yo Dieting. But the common strategy that most weight loss experts recommend these days is to cycle your calories during a fat loss diet to prevent the metabolism from slowing down and hitting a fat loss plateau. What researchers have found is that whenever you start a low calorie diet you can make rapid fat loss progress for the first few weeks. But after that the body adjusts to the low calorie diet and the fat loss results comes to a screeching halt. So to overcome this problem people have incorporated different kinds of calorie cycling variations. Having a cheat day or high calorie re-feed days planned into the fat loss program helps to prevent your metabolism from adapting to the low calorie diet. This bump in calories actually speeds up your overall fat loss results. Not only that, but having a planned Cheat Day gives you a mental break as well. Temporarily going off your diet satisfies your food cravings and makes the process of following the fat loss program much more tolerable over the long term.
Eat your meals 3 hours apart - No less than two and no43 than four hours apart and one gallon of water a day. more
Muscle Growth occurs in spurts, and with the Anabolic Amplifier Effect youll make a rapid gains during the 2 week high calorie Overload Phase. Then youll need switch to a 1 week low calorie Primer Phase to prepare your body for the next anabolic growth spurt.
Eat your meals 3 hours apart - No less than two and no44 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no45 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no46 than four hours apart and one gallon of water a day. more
chapter
Building muscle comes down to 3 things
When it comes to building muscle, what you eat has a HUGE impact on your overall results. In fact some bodybuilding experts even go so far as to say that nutrition is responsible for 80% of your muscle building progress. Now I certainly agree that nutrition is a very critical component, but I dont like to give it some random percentage value towards your muscle building gains. Instead I like to zoom out and look at the big picture.
Training, Nutrition, & Mindset. You need to have all 3 components in place in order to make progress and achieve your fitness and physique goals. Training: Obviously, you need to workout and place demands on the muscles in order to give them a reason to grow bigger and stronger. You can consider weight training as the spark that starts your bodys muscle building engine. Nutrition: Once the spark is ignited you need to fuel it in order to get things rolling. Without proper fuel and nourishment that muscle-building spark will quickly burn out, and youll be left with nothing to show for your efforts.
Eat your meals 3 hours apart - No less than two and no47 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no48 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no49 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no50 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no 51 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no52 than four hours apart and one gallon of water a day. more
$97.0 0 Value
Since what you eat and when you eat is paramount in determining whether you add muscle mass or blubber, these done-for-you meal plans were hand-designed by both of us to optimize your results. These are not some generic, computergenerated meal plans that you can find anywhere else. Nor were these meal plans taken from any of our previous programs. These are 100% unique and brand new and were created specifically for the 21 Day Fast Mass Program to make the implementation as easy as possible no guesswork required! As long as you weigh between 100 pounds and 300 pounds, we have you covered! Plus, the meal plans are accompanied by our proprietary Food Exchange List so that youll always have a food substitute of equal nutrient quality. The Done-For-You option is your no-brainer solution to save time and effort. Let us do the work for you so you can begin growing right away!
Eat your meals 3 hours apart - No less than two and no53 than four hours apart and one gallon of water a day. more
As you can see, the total value of the Done-For-Your Muscle-Power Meal Plans is a real world value of $97.00. Heck, if you were to hire a coach to design a meal plan like ours for you, get ready to fork over at least $300 a month. But since we want to give you an extra edge in maximizing your muscle potential, and making the most of the next 21-days, were going to offer the entire Done-For-You Muscle Power Meal Plans not for $97.00 but at a full 70% off the retail price:
70% F OaFPrice et il
R
$97.00 $29.95
ORDER NOW!
CLICK HERE TO
Eat your meals 3 hours apart - No less than two and no54 than four hours apart and one gallon of water a day. more
chapter
When it comes to your workouts the main thing you need to focus on is making gradual progress overtime. A bigger muscle is a stronger muscle (and vice versa). So by making your main training focus on gaining muscular strength, youll also gain muscular size! Now there are all kinds of workout routines that you can follow; from total body workouts, to dozens of different body part split routines, and countless set and rep patterns that you could implement within those workout routines. And you know what, they ALL work to a certain extent. You could talk to 10 very successful bodybuilders and ask them to explain their workout routine to you, and chances are you would get 10 totally different answers. Just like I mentioned before, when it comes to building muscle: Everything Works, But Nothing Works Forever That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine.
Eat your meals 3 hours apart - No less than two and no55 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no56 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no 57 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no58 than four hours apart and one gallon of water a day. more
Now if you dont have a rower or elliptical at your gym dont worry about it, just use whatever cardio machines you have available. After the cardio Ill go through the following series of exercises to warm-up all my major muscle groups.
Eat your meals 3 hours apart - No less than two and no59 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no60 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no 61 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no62 than four hours apart and one gallon of water a day. more
Youll notice that I do a fair bit of warm-up for the shoulders / rotator cuff here. The reason for this is because shoulder injuries are quite common in the gym, and the main cause is simply not warming up properly before lifting heavy weights. Your shoulders are a very critical area. They are involved with virtually every upper body exercise you do. Plus they also come into play with a lot of lower body exercises as well. For example, holding a barbell across your back while squatting and grabbing a barbell while deadlifting places a lot of stress on the shoulders
Eat your meals 3 hours apart - No less than two and no63 than four hours apart and one gallon of water a day. more
How many warm-up sets do you have to do? How much weight do you lift for a warm-up set? Do you have to do a warm-up for every single exercise? Etc
Eat your meals 3 hours apart - No less than two and no64 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no66 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no67 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no68 than four hours apart and one gallon of water a day. more
1 Day 2
ss Building Fast Ma
Fitness Model Workout
Basic Introduction Always consult a physician before beginning this or any exercise program.
Complete a thorough warm-up as described in the section: Pre-Workout WarmUp Routine before commencing the Fitness Model Workout.
For maximal fat burning during the low calorie Primer Phase, 40-minutes of low
intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.
For maximal muscle-growth during the high calorie Overload Phase, cut your
cardio to about half of what you do during the Primer Phase. You can still do your cardio warm up / cool down as normal. But limit yourself to 3 easy sessions per week. No need to push the cardio hard during the Overload Phase.
Eat your meals 3 hours apart - No less than two and no69 than four hours apart and one gallon of water a day. more
Safety Step #3: Keep increasing poundage but never sacrifice technique, range
of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance. Method behind the madness: The Power of Extended Sets! Instead of just dropping the weight at the end of set, were going to focus on muscle growth by increasing the number of reps threefold by using extended-sets. The primary goal of bodybuilding training is to figure out ways to keep a set going despite having nothing left in the tank. There are many options to keeping a set going: partial reps, forced reps, drop sets but none of these allow you to do complete self-supported, full range reps using the same weight.
So how can you continue on using a full range of motion without having to
change the load? The answer lies in biomechanics. By quickly switching up your foot stance, grip, angle on a bench, you can in fact continue your set beyond failure using constant weight because the weight actually feels lighter in certain positions. And check this out, youre not limited to one switch - you can incorporate multiple switches that really smash your muscle-building threshold. This is a completely new experience and one weve never revealed in any other program.
Eat your meals 3 hours apart - No less than two and no70 than four hours apart and one gallon of water a day. more
Extended Sets Equals Non Stop Muscle Gains. For all exercises youll begin
with a weight you can do for 8-12 reps. You will not need to do any forced reps or drop sets since the failure is built into each extended set exercise. Here are a number of benefits of training this way: since youre not moving through as many exercises and youre targeting the same muscle group from the same work station youll save a lot of time in the gym so the Fitness Model Workout is excellent if youre limited for time. Dont interpret that as the program being easier though. Often times, shorter workouts mean higher intensity and a more gruelling training session, so dont think we let you off the hook! Youll find Extended Sets help you train beyond failure, achieve a better pump, breakdown more tissue, allow your muscle to experience longer time under tension, achieve more work in less time, add more angles and are more time efficient. Combine this with the power of the Anabolic Amplifier Effect from the nutrition program we included and youre going to experience some serious growth.
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 71
The 4 day Fitness Model Workout will be used for the entire 21 day cycle on a
three-on/one-off/three-on/one-off and repeat.
ExERCISE Chest, Shoulders and Triceps Quads, Hams and Calves Back, Biceps and Abs Off Triceps, Shoulders and Chest Calves, Hams and Quads Abs, Biceps and Back Off
During the low calorie Primer Phase the primary goal is maximal fat loss and
caloric expenditure to set up the Anabolic Amplifier Effect. Since the Fitness Model Workout already uses a higher frequency of training, you can simply add in 30+ minutes of cardio per day. You can perform the cardio immediately after your weight training or at another time of the day that fits your schedule.
Eat your meals 3 hours apart - No less than two and no 72 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no 73 than four hours apart and one gallon of water a day. more
If you like to organize your workouts so they fit inline with a weekly
schedule, rather than running through the weekends, you can follow this schedule below:
ExERCISE Chest, Shoulders and Triceps Quads, Hams and Calves Off Back, Biceps and Abs Triceps, Shoulders and Chest Off Off Calves, Hams and Quads, Abs, Biceps and Back Off Chest, Shoulders and Triceps Back, Biceps and Abs Off Off
Eat your meals 3 hours apart - No less than two and no74 than four hours apart and one gallon of water a day. more
Chest
Incline Dumbbell Press Flat-Bench Dumbbell Press Decline Dumbbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Shoulders Bent-Over Lateral Raise Seated T-Lateral Raises Standing Overhead Dumbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Triceps Lying Barbell Skull Crushers Close Grip Presses Bench Dips *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
2 min.
2 min.
2 min.
Quadriceps
Front Squat (Narrow Stance) Front Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Hamstrings Back Squat (Narrow Stance) Back Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Calves Seated Calf Press Standing Calf Press *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4
8-12 8-12
2 min.
3-4 3-4
8-12 8-12
2 min.
3-4 3-4
20-30 20-30
2 min.
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 75
Back
Bent-Over Barbell Row (Wide Grip) Bent-Over Barbell Row (Narrow Grip) Bent-Over Barbell Row (Reverse Grip) *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Biceps Reverse Barbell Curl Wide-Grip Barbell Curl Close-Grip Barbell Curl *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Abs Hanging Knee Raise Weighted Knee Crunch *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
2 min.
2 min.
3-4 3-4
15-20 failure
2 min.
Triceps
Lying Barbell Skull Crushers Close Grip Presses Bench Dips *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Shoulders Bent-Over Lateral Raise Seated T-Lateral Raises Standing Overhead Dumbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Chest Incline Dumbbell Press Flat-Bench Dumbbell Press Decline Dumbbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
2 min.
2 min.
2 min.
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 76
Calves
Seated Calf Press Standing Calf Press *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Hamstrings Back Squat (Narrow Stance) Back Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Quadriceps Front Squat (Narrow Stance) Front Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4
20-30 20-30
2 min.
3-4 3-4
8-12 8-12
2 min.
3-4 3-4
8-12 8-12
2 min.
Abs
Hanging Knee Raise Weighted Knee Crunch *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Biceps Reverse Barbell Curl Wide-Grip Barbell Curl Close-Grip Barbell Curl *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Back Bent-Over Barbell Row (Wide Grip) Bent-Over Barbell Row (Narrow Grip) Bent-Over Barbell Row (Reverse Grip) *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4
15-20 failure
2 min.
2 min.
2 min.
2 1 Day
Mass Building Fast
Muscle Model Workout
Basic Introduction Always consult a physician before beginning this or any exercise program.
Complete a thorough warm-up as described in the section Pre-Workout WarmUp Routine before commencing the Muscle Model Workout.
For maximal fat burning during the low calorie Primer Phase, 45 minutes of low
intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.
For maximal muscle-growth during the high calorie Overload Phase, cut your
cardio to about half of what you do during the Primer Phase. You can still do your cardio warm up / cool down as normal. But limit yourself to 3 easy sessions per week. No need to push the cardio hard during the Overload Phase.
78
Safety Step #2: Master a strong and steady lifting speed before increasing
poundage.
Safety Step #3: Keep increasing poundage but never sacrifice technique, range
of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance.
Eat your meals 3 hours apart - No less than two and no79 than four hours apart and one gallon of water a day. more
The 4-Day Muscle Model Workout will be on a; 2 days on, 1 day off, 1 day on, 1 day
During the Primer Phase the primary goal is maximal fat loss and caloric
expenditure to set you up for the Anabolic Amplifier Effect. Incorporate at least 45 minutes of cardio a day for at least six days. You can perform the cardio immediately after your weights or at another time of the day. Here is a sample schedule: HEREs a saMPlE sCHEDUlE AM - CARDO PM - ExERCISE 45 minutes Shoulders and Triceps 45 minutes Legs 45 minutes Off 45 minutes Chest and Bis 45 minutes Off 45 minutes Back Off Off
During the Overload Phase the primary goal is maximal muscle growth and
caloric retention. Keep your cardio to no more than 3 easy sessions per week in
Eat your meals 3 hours apart - No less than two and no80 than four hours apart and one gallon of water a day. more
8-12 Reps Baby! I have trained all sorts of rep ranges and when it comes
time to pick the most anabolic rep range, 8 to 12 reps per set is the money range. Anything less and it can become a challenge to get good form when performing each rep and anything higher is simply not heavy enough to force maximal mass in our short 21-day window.
3-4 Sets Baby! We are firm believers that performing multiple sets of an
exercise and pushing yourself to the limit with every working set is necessary for generating high intensity and providing maximum stimulation to completely destroy the muscles and spur on new growth.
Forced Reps and Strip Setting! These are the only two advanced and high
intensity techniques youll rely on during the Muscle Model Workout. Strip setting should be done on your third and fourth set of every exercise. A typical strip set should be an additional 8-12 reps, which will require you to strip the weight 5070%. You can also employ forced reps on your third and fourth sets to reach your 8-12 rep range followed by your strip set. Bottom line: your third and fourth sets should be all out sets where you leave nothing to spare. But dont ever sacrifice your lifting form for safety reasons.
60 Seconds Rest. This is the most anabolic rest period because it elicits the
most natural testosterone and growth hormone into your system. If youre training with a partner, simply go back and forth and if youre alone, use a stopwatch to keep the rest periods measured and honest.
Eat your meals 3 hours apart - No less than two and no 81 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no82 than four hours apart and one gallon of water a day. more
Due to the extreme work demand I dont recommend a lot of freedom in its
application. I suggest doing 2 days on, 1 day off, 1 day on, 1 day off, 1 day on, 1 day off. Repeat this format for the entire 21 days so youll perform each workout once per week
You can use the same weight training routine for the Primer Phase and
Overload Phase. The lighter starting weights will work will along with the low calorie Primer Phase and then your training weights will get heavier as you transition into the high calorie Overload Phase. The cardio deficit is established via the 45-minute cardio routines during the low calorie Primer Week.
Eat your meals 3 hours apart - No less than two and no83 than four hours apart and one gallon of water a day. more
Shoulders
Behind The Neck Barbell Press 3-4 8-12* Seated Military Press 3-4 8-12* Upright Cable Rows 3-4 8-12* Super Set With Front Cable Raises 3-4 8-12* Dumbbell Lateral Raises 3-4 8-12* Super Set With Close Grip Upright Rows 3-4 8-12* Triceps Dumbbell Shrugs 3-4 15 EZ Bar Skull Crushers 3-4 8-12* Super Set With Close Grip Presses 3 failure Close Grip Rope Pressdowns 3-4 15* * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
60 sec. 60 sec. No Rest 90 sec. No Rest 90 sec. 60 sec. No Rest 2 min. 60 sec.
Legs
Barbell Squats Leg Press Dumbbell Stiff Leg Deadlifts Lying Leg Curls
Super Set With Seated Leg Extensions 3-4 8-12* Donkey Calf Raises 3-4 failure Abdominals Lying Ab Crunches 3-4 12-15 * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
Eat your meals 3 hours apart - No less than two and no 84 than four hours apart and one gallon of water a day. more
Chest
Incline Dumbbell Chest Press 3-4 8-12* Flat Dumbbell Chest Press 3-4 8-12* Seated Pec Deck 3-4 8-12* Cable Flys 3-4 8-12* Bicep Incline Dumbbell Curls 3-4 8-12* 3 Preacher Bicep Curls 8-12* Standing Barbell Curls 3 failure * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
Back
Pull-Up/Chin Up Variations 6 failure 60 sec. Bent Over Rows 3-4 8-12* 60 sec. Seated Close Grip Rows 3-4 8-12* 60 sec. Dumbbell Pullovers 3-4 8-12* 90 sec. One-Arm Rows 3-4 8-12* 60 sec. Reverse Pec Deck 3-4 8-12* 90 sec. Weighted Back Extensions 3-4 15 60 sec. *Every set alternate between wide grip pull-ups, close grip chin ups and neutral grip chin ups so youll do a total of 2-sets on each. * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
Eat your meals 3 hours apart - No less than two and no 85 than four hours apart and one gallon of water a day. more
2 1 Day
ass Building Fast M
Hardcore Bodybuilder Workout
Always consult a physician before beginning this or any exercise program. Complete a thorough warm-up as described in the section Pre-Workout
Warm-Up Routine before commencing the Hardcore Bodybuilder Workout.
Basic Introduction
For maximal fat burning during the low calorie Primer Phase, 45-minutes of low
intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.
For maximal muscle-growth during the high calorie Overload Phase, cut your
cardio to about half of what you do during the Primer Phase. You can still do your cardio warm up / cool down as normal. But limit yourself to 3 easy sessions per week. No need to push the cardio hard during the Overload Phase.
86
Safety Step #1: Master proper exercise technique with a slow and
controlled tempo with a full range of motion.
Safety Step #2: Master a strong and steady lifting speed before
increasing poundage.
Safety Step #3: Keep increasing poundage but never sacrifice technique,
range of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance.
Eat your meals 3 hours apart - No less than two and no87 than four hours apart and one gallon of water a day. more
During the Primer Phase the primary goal is maximal fat loss and caloric
restriction to set you up for the Anabolic Amplifier Effect. For this reason I personally do not like to do heavy mass building workouts while following a low calorie diet. So during the low calorie Primer Phase I would recommend following the Bodyweight 500 Circuit Workout thats outlined in the next section. Then when you switch to the high calorie Overload Phase you can use the Hardcore Bodybuilder Workout as outlined here.
For maximal muscle-growth during the high calorie Overload Phase, cut
your cardio to about half of what you do during the Primer Phase. You can still do your cardio warm up / cool down as normal. But limit yourself to 3 easy sessions per week. No need to push the cardio hard during the Overload Phase.
Eat your meals 3 hours apart - No less than two and no88 than four hours apart and one gallon of water a day. more
The rest periods between sets for the heavy mass building 5x5 exercises should
be upwards of 3 minutes between sets. You need to be fully rested so that you generate maximum strength and power.
For the smaller isolation exercises you can rest between 1 and 2 minutes
between sets, basically just long enough to catch your breath and prepare for your next set. How Much Weight To lift. You should pyramid your weights up with each and each workout. Here is an example.
Week 1:
Warm Up Set Empty Bar x 10 reps Warm Up Set 95 pounds x 10 reps Warm Up Set 135 pounds x 5 reps 1st set 185 pounds x 5 reps 2nd set 185 pounds x 5 reps 3rd set 185 pounds x 5 reps 4th set 185 pounds x 5 reps 5th set 185 pounds x 5 reps If you were able to perform all 5 sets of 5 reps with good form and with no help from a spotter, you would then up the weight by 5-10 pounds for your next workout.
Eat your meals 3 hours apart - No less than two and no89 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no90 than four hours apart and one gallon of water a day. more
Chest
Decline Barbell Bench Press 5 5 Incline Bench Dumbbell Flyes 3 10-12 Pec Deck Flyes *Super Set With* 3 10-12 Reverse Pec Deck Flyes *Super Set With* 3 25 Push Ups (do as many sets as needed to get 100 total reps)
Back
1 min. 3 min. 1 min. 1-2 min. Pull Ups 1 min. Chest Supported Row Machine 1-2 min. Pull Ups 1 min. Face Pulls 1-2 min. Pull Ups 1 min. **Note: Spacing out your pull ups over the course of your back workout like this will allow you to perform more total reps than if you just did them set after set together.
1 5 1 3 1 3 1 3 1
Shoulders
Biceps Tricep
Bradford Press Seated Dumbbell Press Dumbbell Side Lateral Raises Standing Barbell Curls Incline Dumbbell Curls Tricep Cable Push Downs Decline Bench Tricep Extensions 91
2 3 3 3 3 3 3
Legs
Leg Extensions (warm up the knees & pre-exhaust the quads) 100 total reps with light weight Barbell Squats 5 5 3 min. Lying Leg Curls* 3 10-12 Leg Extensions* 3 10-12 2 min. Standing Calve Raises 3 10-12 1 min. Abdominals Pull Down Cable Ab Crunches 3 15 1 min. *Note: you can super set leg curls and leg extensions back and forth for 3 sets each. **Note: The first set of leg extensions is done with really lightweight to warm up the knees and pre-exhaust quads before moving into the rest of the leg workout
92
2 1 Day
l Additional Optiona tion Workout Deple
500 Rep Bodyweight Circuit
Always consult a physician before beginning this or any exercise program. Complete a thorough warm-up as described in the section Pre-Workout WarmUp Routine before commencing the Bodyweight 500 Circuit Routine Workout.
Basic Introduction
This workout will ONLY be used during the low calorie Primer Phase. For
maximal fat burning during the low calorie Primer Phase, 45-minutes of low intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.
93
This workout is going to provide you with some higher volume training variety
thats totally different from the heavy lower rep training that you typically do during you regular workouts.
A workout of all bodyweight exercises will give your joints, tendons, and
ligaments a break from doing heavy weight-training exercises. Doing bodyweight movements tend to be easier and less jarring on the joints and provide a unique form of muscle stimulation.
Another benefit from bodyweight exercises is that they provide a higher level
of neuromuscular activation compared to exercises that just move your limbs. For example, pull-ups are harder than pull downs and squats are harder than leg presses. This is because you are moving your entire body in a real 3 dimensional environment and not just your arms or legs.
Eat your meals 3 hours apart - No less than two and no94 than four hours apart and one gallon of water a day. more
The Bodyweight 500 Workout will be done on a day on, day off pattern during
the low calorie Primer Phase. On your days off from the strength training you should do at least 45 minutes of cardio.
You can also do additional cardio if you like on the days you follow the actual
Bodyweight 500 Circuit Routine as well. For example, you could do cardio in the morning and strength training in the evening (or vice versa).
Push Ups Bodyweight Rows Bodyweight Lunges Hyper Extensions Decline Bench Sit Ups
4 4 4 4 4
25 25 25 25 25
The way the program works is youll do a single set of each exercise and repeat the circuit 4 times. For example, do a set of push ups, rows, lunges, hypers, and sit ups. Then repeat for a total of 4 circuits.
Eat your meals 3 hours apart - No less than two and no95 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no96 than four hours apart and one gallon of water a day. more
chapter
But thats NOT enough!
Lifestyle Influences
With the 21-Day Fast Mass Building Program we have provided you with all the tools you need to build an impressive lean muscular physique. Weve covered the theory and science behind the program, the actual workouts that you need to follow in the gym, the eating plans for the different training phases, etc.
There is another element to the whole muscle building equation that can make or break your success. This is so critical that it literally separates the winners from the losers (or the gainers from the non-gainers). This important element is what we refer to as Lifestyle Influences! If you truly want to succeed in building your body it has to be more than a simple pastime or a hobby that you do on the side. You cant go to the gym and workout every now and then and expect to get big and ripped. It has to be a lifestyle that you live day in and day out.
Eat your meals 3 hours apart - No less than two and no97 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no98 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no99 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 100
Eat your meals 3 hours apart - No less than two and no101 than four hours apart and one gallon of water a day. more
Plan ahead for several meals at a time. It doesnt take much more time to cook for several meals in advance then it does to cook for a single meal at a time!
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 102
For packing and storing your food you will also need to get some plastic food storage containers. Get a half dozen smaller sized containers for packing individual meals. And also get a few bigger containers that you can use for storing leftovers in the refrigerator. Make sure to get good containers with tight fitting lids so they will not pop open easily. You can get plastic containers with snap on lids that are great for packing food to go. Get a couple shaker bottles for mixing up protein drinks and also get an insulated lunch bag or small hand held cooler for taking your food with you to work. You will be able to get all of these kitchen supplies at places like Wal-Mart for a fair price. Also check out the Dollar Stores as they often have decent quality kitchen utensils for very low cost.
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 103
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 104
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 105
Lets just say there was no muscle building happening that night
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 106
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 107
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 108
chapter
10
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day. 109
Eat your meals 3 hours apart - No less than two and no110 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no 111 than four hours apart and one gallon of water a day. more
1. Try to eat a fast digesting protein like white fish before your workout.
This will ensure you have plenty of amino acids in your blood stream during your workout to create a very anabolic environment, especially if youre using the Workout Nutrition drinks.
3. Eat a faster digesting carbohydrate after your workout like white rice or
potatoes. You want rapid glycogen replenishment post workout.
4. Eat your fattier proteins like salmon and beef in the evening time and a
few hours before your workout because this protein is slower-releasing.
5. Never miss a meal. You really have no excuse by using the Iso-Smooth
Protein Powder (or your personal preference of protein powder) mixed with fruit and oils to make a complete meal.
Eat your meals 3 hours apart - No less than two and no112 than four hours apart and one gallon of water a day. more
a. Interval cardio. Intense bursts alternated with slow bursts. b. Steady state cardio. Walking, hiking, biking or any form of activity you
can carry on a conversation the entire time. c. Metabolic-Resistance cardio. This is when you do bodyweight exercises for high reps with little rest in a circuit fashion. We know you probably hate this answer but its really personal preference. Here are some STAPLE recommendations. You should perform at least three 30-35 cardio workouts a week all the time all year round for general cardiovascular health. If you ever get to the point where this becomes an effort OMG! We recommend that you begin with steady state cardio three times a week for 30-35 minute sessions and assess the results. This form of cardio is the first line of defense against muscle-wasting that occurs with more intense forms of cardio like interval cardio and metabolic-resistance cardio. If youre not pleased with whats happening or not happening to your body fat levels, adjust at the end of the week in small increments. For example, if youre body fat levels jump up too high after the first week of the Overload Phase, simply add a fourth cardio session on week three. Keep your changes simple and gradual.
Eat your meals 3 hours apart - No less than two and no113 than four hours apart and one gallon of water a day. more
Eat your meals 3 hours apart - No less than two and no114 than four hours apart and one gallon of water a day. more
1. Maintain at least three 30-45 minute cardio workouts a week. 2. If you can, perform these cardio workouts away from your weight training
workouts e.g. If you train weights in the evening, do cardio in the morning, preferably on a empty stomach.
3. Drink a big cup of black coffee before your cardio workouts to stimulate
fat-burning.
4. Examine the times you are consuming your carbohydrates. They should all
be placed between your breakfast, pre workout and post workout meals. These are the times that itll be very hard to have your carbs get converted to fat.
5. Are you maintaining your meal frequency at least every 3-4 hours?
Eat your meals 3 hours apart - No less than two and no115 than four hours apart and one gallon of water a day. more
Since we want to give you an extra edge in maximizing your muscle potential, and making the most of the next 21-days, were going to offer the entire Done-For-You Muscle Power Meal Plans not for $97.00 but at a full 70% off the retail price:
70% OFF
$97.00 $29.95
ORDER NOW!
CLICK HERE TO
Eat your meals 3 hours apart - No less than two and no116 than four hours apart and one gallon of water a day. more