How To Gain More Muscle From Your Weight Training Programs
By Nick Nilsson
Author, "All Star Trainers Secrets"
A lot can happen in 30 days...
The dream of everyone who uses weight training programs is to shed maximum fat and build maximum muscle in the shortest period of time possible.
While it's definitely possible to do both at the same time,
in my experience, the best results come from concentrating on
one major goal at a time.
Let me put it this way: to burn fat, you need a caloric deficit.
To build muscle, you need a caloric surplus. If you try to do both
at the same time in your weight training programs, you may just remain exactly where you are!
So the question before us is - how do we maximize both fat loss
and muscle gain, two very much opposing goals, in only 30 days?
It's simple - we focus on both goals in your weight training programs but not
at the exact same time!
By alternating rapidly back and forth between reduced-calorie fat
loss training and higher-calorie mass-oriented training, you can
not only accomplish both goals at the same time, you can actually
use the two opposing goals to feed on each other and send your
results through the roof!
To illustrate my point, remember how quickly you gain weight
when coming off a strict diet? Remember how quickly you lose
weight when you start to diet and you haven't been careful about
what you've been eating? That's your body rapidly adapting to a
stress. One of the most powerful features of this switching back
and forth is in the change itself - your body changes far quicker
when you give it a powerful reason.
What is the result of this switching back and forth? Extremely
rapid fat loss and extremely rapid muscle gain.
To maximize the effects of this switching, you must tailor your weight training programs, diet and supplementation towards your specific goal
during that particular time. Proper manipulation of these factors
will greatly enhance the body's hormonal response to this program,
which is the real key to maximizing your results.
For five days, we'll target everything about your weight training and
nutrition towards fat loss.
·You will reduce your caloric intake below maintenance levels to
promote fat burning.
·You will reduce the rest periods between sets in your weight
training to increase the intensity of the workload and boost the
·You will increase your training volume, performing more sets for
·You will not push your body to muscular failure - pushing to
failure can be too stressful to the muscles when on a
reduced-calorie diet. Stop one rep short of this point.
·You will include cardio training, preferably High Intensity
Interval Training for best results, to burn calories and further
boost your metabolism.
·You will NOT take creatine during this time (I'll explain why
·It is best to follow a low-carb diet during this time for maximum
effectiveness. Eating this way will be especially powerful when
you switch to the next phase of the program.
After five days, your metabolism will be just starting to get used
to the training and nutritional program you're following. Now
we'll throw it a curveball and change everything!
For the next five days, you will be focusing your weight training programs,
nutrition and supplementation completely on muscle building.
·You will increase your caloric and protein intake to promote
gains in muscle mass.
·You will increase your rest periods in between sets to allow for
more recovery and increased strength in your sets.
·You will decrease your training volume, doing fewer sets but with
greater intensity. This is the time to really push your muscles to
the edge! You're feeding them now, so don't be shy about training
·You will eliminate all cardio training in order to maximize
muscle gain. Cardio training can burn calories that should be
used for the muscle building process.
·You will load creatine for the first three days of the muscle-gain
phase. This will take advantage of and greatly enhance the flood of
water and nutrients into the muscles.
·You will NOT follow a low-carb diet during this time. We want
lots of carbs to provide energy and promote insulin release
(the body's primary storage hormone). This insulin release will
help shuttle protein and other nutrients into the muscles to help
The body's hormonal response to this huge change in training,
nutrition and supplementation is tremendous. Sensing a feast
after a famine, it will greedily take in all the nutrients it
can and store them in the form of glycogen (for carbs), muscle
mass (for protein) and fat (to some extent). Since you will only
be doing this phase for 5 days, however, fat gains will be minimal
so don't be shy to eat!
It's important to note that you should eat a lot but you should
eat clean - loading up on junk food will not give you the best
results. You've got to provide your body with quality materials
to rebuild with or you may not gain as much muscle and you may add
too much fat.
After five days of this training, your metabolism will be cranking
along, happily building muscle. Now we'll pull the rug out and go
right back into fat-loss training for five days. Since your body
is used to getting more food and your metabolism is still moving
fast, switching to fat-loss training at this time will immediately
result in your body burning far more fat than if you were using a
conventional fat loss program.
In 30 days, you will complete three rounds of this rapid-adaptation
training. As you will soon experience, this switching back and
forth between a short, targeted fat loss program and short,
targeted muscle-building weight training programs can have a tremendous and rapid impact on bodyfat and muscle mass levels.
What does this mean for you? It means you can lose fat faster and
gain muscle faster, taking FULL advantage of your body's natural
reaction and rapid adaptation to massive change.
This was just a sample of the hundreds of tips you can use in your weight training programs by following the advice of some the top personal trainers in the industry.
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