Other good forms of fast carbs include gummy bears or other sugary candies that are low in fat or white bread. REST During this phase, you’ll rest 2-3 minutes between sets. The goal is to allow enough rest for you to stick fairly close to the rep range using the same weight on all three sets.

Muscle growth, better joint recovery and increased fat loss. All of these benefits are due to the healthy essential fats in fish oil known as omega-3 fatty acids. The two types of omega-3 fats in fish oil are eicosapentaenoic acid and docosahexaenoic acid . Take 2-3 grams of fish oil with breakfast, dinner, and your last meal of the day. 1,2,3 Lean Supplement Plan As good as any of my training and nutrition programs are, they are only even better when you take the right kind of supplements with them. These are the ones that I have found to be critical during this program to really help with fat loss, muscle growth, strength gains, and overall health.

The way this is laid out, each major muscle group is maximally trained for more power, strength, and muscle size once per week over a 4- day split. This provides each muscle group plenty of rest before being trained again. Plus, it provides the body three full days of rest away from the program to fully recover. Every workout in the program will start with a power complex exercise pairing.

However, if there’s another particular diet on JimStoppani that you prefer to follow when training for size and/or strength, go for it. Such diets could include Down and Up Mass, Super-Man Diet, or the 5,3,2 Strength Diet. For the compound sets in the Muscle Complexes, sets will consist of 6-8 reps in Week 1, then increase to 9-11 reps in Week 2, reps in Week 3, and end at reps in Week 4. This way, you’re getting the full spectrum of hypertrophy-friendly rep counts – 6 reps all the way up to 20.

Protein stays around 1.5 grams per pound of body weight to keep muscle mass on. Carbs drop down to an even 1 gram per pound, or 180 grams for the 180 pounder. Like in Phase 1, on the one day of the week that you monster energy models salary don’t train, these numbers will be slightly lower since you will be skipping the pre and postworkout meals. Feel free to have your preworkout shake as an extra snack on that rest day if you are really hungry.

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