Thread: "16 weeks to mass"

Thoughts on this -----

16 WEEKS TO MASS
Date Published: Mar 26th, 2009
Author: Brad Pyatt



Eat, Train, Rest...Grow. Period.
Bulk Training for the "Grow Season"

It's been said before, in too many different ways to count. But the truth of the matter is, if you eat properly, train your ass off, and get sufficient rest, your body will grow. It's not magic. It's just the way we were designed.

Chances are, if you're reading this article, you are already knee-deep into the addictive quagmire some people mistakenly call a "sport". We know differently.

You may not be a competitive bodybuilder, but if you're here, reading this, you are "one of us". Bodybuilding, mass-training for size and bulk, training to be bigger and more powerful than yesterday, it's more than just a sport. We know that calling it a sport is almost an understatement. But we don't care. They don't get it, and that's ok.

So, back to the beginning -

TIME TO GROW...

 EAT: FUEL YOUR GROWTH

Eat as aggressively as you train. You beat your body into submission with the goal of stimulating hypertrophy. Don't drop the ball by not fueling that growth you worked so hard to stimulate. Feed it properly and watch what happens!

1. Protein: eat 2-2.2 grams per pound of bodyweight (THAT'S RIGHT, WE SAID BODYWEIGHT - NOT LEAN BODY MASS - WE'RE TRYING TO GROW HERE - ask the vast majority of the biggest athletes out there - how did they get that way? It was by eating tons of protein. The body can handle and will handle it, if you are training hard enough to need it.)

2. Carbohydrates: Eat 2 grams of carbohydrates per pound of bodyweight on training days. Twice per week, we call them acceleration days, eat 4 grams per pound of bodyweight. These "acceleration" will spike the body's natural anabolic hormones, drive up glycogen loading to maximal levels and push growth fueling nutrients into the muscle cells for aggressive nutrient uptake and powerful growth!

3. Fats: Keep fats as low and controlled. It's recommended to keep fat intake below 20% of total calorie intake. Included in this program, supplement with an EFA blend, 2gram2 3 x/day, to keep "good fats" in system, to protect heart health. Fats also provide the ingredients from which all the anabolic hormones are formed. Fats are necessary, but the right kind of fats is critical.



Example nutritional plan for 200lb athlete:

Proteins: 200lbs x 2 grams / lb = 400 grams of protein per day
Carbs: 200lbs x 2 grams / lb = 400 grams of carbohydrates per day
Fats: no more than 45 grams

Sample diet:

Meal 1: Calories Protein Carbs Fats
1 cup oats 260 8 52 5
3 scoops whey protein 351 69 12 3
EFA blend, 2 capsules 18 0 0 2
Multivitamin/multimineral

Meal 2:
1 medium apple 96 0 24 0
Whole grain bread, 3 slices 255 12 45 3
Natural peanut butter, 3 tbsp 282 12 11 24

Meal 3:
8oz grilled chicken (cooked) 310 64 0 6
Sweet potato, 200 grams 209 2 48 1
EFA blend, 2 capsules 18 0 0 2
Green beans, ½ cup - negotiable

Meal 4:
3 scoops whey protein 351 69 12 3
22 almonds 169 6 5 15
1 medium apple 96 0 24 0

Pre-workout primer:
Assault (weeks 1-4, 9-12)
Assault / Wrekage (weeks 5-8, 13-16)

BONE-CRUSHING/SKIN-SPLITTING TRAINING!
Sip during workout:
BCAA /EAA blend mixed with
1 scoop waxie maize
(or dextrose) 148 0 37 0

Meal 5:
Post-workout:
2 scoops waxie maize 296 0 74 0
(or dextrose)
3 scoops whey isolate 288 72 0 0

Meal 6:
8oz grilled chicken (cooked) 310 64 0 6
Sweet potato, 200 grams 209 2 48 1
EFA blend, 2 capsules 18 0 0 2

Meal 7: (at least 1 hr before bed)
12 egg whites, large 160 40 0 0
3 yolks 130 10 0 10
2 slices whole grain bread 154 4 30 2

Just prior to sleep:
MusclePharm's Bullet Proof
(Nighttime recovery formula)
Per label instructions

TOTALS: 3974 430 392 83

Acceleration days:
Twice per week, we'll challenge the metabolism and jump-start your anabolic machinery with a dramatic bump in carbohydrate ingestion. You'll want to choose two days that are the furthest apart - for example, Wednesdays and Saturday.
On these two Acceleration days, we'll want to double carbohydrate intake, using a combination of sources, primarily coming from simple sugars. On this meal plan, a 200-lb athlete would require an additional 350-400 grams of carbs on both Wednesdays and Saturdays. That's right, 350-400 grams extra, over and above their baseline. In order to get this amount of food in, drop total volume of protein by 50% for these days only.

PROTEIN: 200 grams (1 gram per lb of bodyweight)
CARBS: 750-800 grams (4 grams per lb of bodyweight)
FATS: controlled - maintained as above.

Simply follow the same general guidelines as above, but cut protein portions by 50% on Acceleration days. Then, add in extra carbohydrates of any all kinds
This program works - trust me! Nothing will put mass on you quicker than lifting heavy things and eating aggressively.

Acceleration day adjustments:
Meal 1: ADD IN 1-cup granola, (Quaker 100% natural)
Meal 2: ADD IN 1 banana, medium
Meal 3: ADD IN 1-cup granola, (Quaker 100% natural)
Meal 4: ADD IN 1 banana, medium
Meal 5: ADD IN 1-cup granola, (Quaker 100% natural)
Meal 6: ADD IN 1-cup ice cream, vanilla (or favorite flavor)

These Acceleration day adjustments add another 1454 calories, 40 grams of muscle building protein, another 326 grams of muscle-swelling, insulin-driving carbs and another 50 grams of calorie-dense growth fueling fats.

Total nutrition for Acceleration days, 200 lb athlete:

Calories: 5428
Protein: 470 grams
Carbs: 718 grams
Fats: 135 grams

EAT UP*:
Every 4 weeks, in conjunction with the training program, if bodyweight does not increase by 0.5 1lb per week, increase total carbohydrates by 50 grams per day. This may not seem like much, but over the course of the following 16-week training program, the added carbs will fuel aggressive training, ramp up anabolism, keep glycogen levels high and feed any potential for growth. You may get some resistance from mainstream non-believers, but tell them to come back and see you when you're 8-16lbs heavier, and stronger than a locomotive.

Follow this nutritional program, in conjunction with MusclePharm's mind-blowing muscle-building high-performance products, for the most aggressive anabolic mass-building assault specifically utilized to support the GROW SEASON!


 TRAIN: 16 WEEKS TO MASS!

Weeks 1-4 Bone Crushing Phase I
REST PERIOD: 90 seconds; REP RANGE: variant "1" - 9-12 reps; variant "2" - 5-8 reps
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest A1 B1 Rest C1 A2 Rest
Rest B2 C2 Rest A1 B1 Rest
Rest C1 A2 Rest B2 C2 Rest
Rest A1 B1 Rest C1 A2 Rest
*RE-EVALUATE NUTRITION

Weeks 5-8 Skin-Splitting Phase I
REST PERIOD: 90 seconds; REP RANGE: variant "1" - 13-15 reps; variant "2" - 7-10 reps
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest B2 C2 A1 Rest B1 C1
Rest A2 B2 C2 Rest A1 B1
Rest C1 A2 B2 Rest C2 A1
Rest B1 C1 A2 REST B2 C2
*RE-EVALUATE NUTRITION



Weeks 9-12 Bone Crushing Phase II
REST PERIOD: 120 seconds: REP RANGE: variant "1" - 7-11 reps; variant "2" - 4-6 reps
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
rest A1 B1 C1 rest A2 B2
C2 rest A1 B1 C1 rest A2
B2 C2 Rest A1 B1 C1 Rest
A2 B2 C2 rest A1 B1 C1


*RE-EVALUATE NUTRITION



Weeks 13-16 Skin-Splitting Phase II
REST PERIOD: 120 seconds; REP RANGE: variant "1" - 13-15 reps; variant "2" - 7-10 reps
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest A2 B2 C2 Rest A1 B1
Rest C1 A2 B2 Rest C2 A1
Rest A2 B2 C2 Rest A1 B1
Rest C1 A2 B2 Rest C2 A1


WORKOUTS:


A1: CHEST/BACK
1. Incline chest press (machine or straight bar)
superset with seated low cable rows 4 sets
2. Flat dumbbell bench press superset with
dumbbell pull overs 3 sets
3. Flat dumbbell flies or pec-dec superset with
wide grip lat pulldowns 3 sets
4. ¾ deadlifts (rack pulls) superset with pushups
to failure 3 sets

B1: DELTS/ARMS
1. Machine shoulder press 4 sets
2. Wide grip upright rows 3 sets
3. Front dumbbell raises, superset w/ dumbbell
shrugs 3 sets
4. Dips - dip bar 4 sets
5. Standing barbell curls 5 sets
6. Overhead triceps extensions superset w/
low cable EZ curl bar biceps curls 4 sets
7. EZ curl bar, "nose-breakers" 3 sets

C1: LEGS
1. Leg extensions superset w/ leg curls 4 sets
2. Leg press, shoulder-width foot position 4 sets
3. Smith machine squats, wide stance, deep 3 sets
4. Leg press, "high-press" (feet at top of plate,
feet together) 4 sets
5. sumo stance stiff-deadlifts 3 sets

A2: BACK/CHEST
1. Bench Press 5 sets
2. Chin ups, wide grip (gravitron/assisted) 5 sets
3. Incline dumbbell press 4 sets
4. T-bar row (standing or machine) 5 sets
5. Cable cross over 4 sets
6. Seated cable low row 4 sets
7. Calves - standing press 3set

B2: DELTS/ARMS
1. Seated dumbbell overhead press 5 sets
2. Side laterals superset with front raises 5 sets
3. Rear delt machine superset with heavy dumbbell
shrugs 4 sets
4. Alt. dumbbell biceps curls, drop set, "running
the stack" (start with heaviest dumbbells for prescribed rep range, then
go to next lightest dbs ‘til failure, then drop again, continue...
decrease 5 times in this manner) 3 sets of 5 drops
5. Lying triceps extensions 5 sets
6. EZ curl bar , close-grip curls 2 sets

C2: LEGS
1. Leg extensions superset w/ lying leg curls 5 sets
2. Full range free squats 5 sets
3. Leg press "high press" (feet at top of plate,
feet together) 5 sets
4. Smith machine squats, wide stance, deep 4 sets
5. Walking lunges 25 strides
6. Calves (seated calf-raises, alt. w/ straight leg calf
raises) 4 sets



 REST: RECOVER AND GROW

The ultimate "governors of growth" are the body's anabolic hormones.
The big three are Testosterone, Growth Hormone and IGF 1. Along with insulin, these 3 chemical messengers are the masters of mass acquisition. Testosterone is the "macho hormone", the overlord and prince of everything male. Growth Hormone, the master hormone, stimulates protein synthesis, as well as fatty acid mobilization. GH governs cellular growth and reproduction of cells. It also stimulates the secretion of the anabolic hormone, IGF-1 from the liver. IGF-1 supports protein synthesis, and stimulates growth in a wide variety of body tissues.

In order to maximize growth, it is crucial to walk the line of overtraining day after day, without stumbling over it. If you're religious with the tenets of the above protocol, you'll find yourself walking that walk. You'll challenge your body's recovery systems on a daily basis. How much attention you give to rest and recovery will ultimately determine your degree of success.

With a program such as this, sleep becomes critical. Pounding the body into submission day after day means that rest and recovery time become almost paramount to even gym-time.

Luckily, MusclePharm has designed 2 powerful products to answer this call. First and foremost, MusclePharm's nighttime recovery matrix, BULLET PROOFTM was formulated to support sleep and feed the recovery process. A sound, restful sleep is the first key to muscle growth by supporting anabolic hormone production, staving off the catabolic effects of cortisol and fueling recovery. feed the anabolic processes with aggressive hormonal support.

MusclePharm's hormonal support, growth optimizing matrix, BATTLEFUELTM enhances recovery, supports natural hormone production and amplifies the anabolic response. BATTLEFUEL'sTM precision formulation was also designed to suppress estrogen and cleanse internal organs for optimal function and health. Used separately or in conjunction with BULLETPROOFTM, BATTLEFUELTM provides the supplemental nutritional support to keep the anabolic machinery primed pumping for maximal mass potential.

The MusclePharm Bulk program is an aggressive nutritional and training protocol, designed for serious mass acquisition with utter disregard for mercy or sympathy.

The training is tough. Real tough. The nutrition is aggressive. It is basic, but it is aggressive. It's not pretty, but true mass acquisition is not supposed to be pretty. If you are serious about forceful, belligerent, take-no-prisoners pursuit of growth, try this program on for SIZE. BRUTAL SIZE.


Article By:
Pete Ciccone RN BSN CSCS
Team MusclePharm

ill have a good read of that to see if theres anything i can use.

Im currently reading the Vince Delmonte stuff which is pretty good.