Fuerte en 8 Semanas

3) FUERTE EN 8 SEMANAS.
If you've tried my Micro Muscle or Shortcut to Size, as it is famously known on

bodybuilding.com (and if you haven't, I urge you to start it today) then you are
undoubtedly much stronger and bigger today than you were 12 weeks ago.
The number one question I get from those who have done the program is, "what can I do next?" My answer to that is, "it depends on your goal."
And if your goal is to focus on maximizing strength gains then I highly recommend my Strong In 8 program.
Strong In 8 follows a five-day training split to allow you to have a separate day each
week to focus on the bench press, the deadlift, and the squat.
You will do 4 sets for each muscle group. Keep the weight the same on all four sets for the best strength gains. To make sure that you are fully
recovered, rest about 3 minutes or more between sets. This will allow you to stay within the prescribed rep range with the same weight on all 4
sets. You should be very close to muscle failure on the first 3 sets and be sure to go to muscle failure on the last set. After reaching muscle
failure on the last set of each exercise do a rest-pause set by racking the bar and resting for just 15-20 seconds. Then continue the exercise
getting as many sets as possible until hitting failure again.
Rep ranges will change each and every week in a linear fashion.
This is known as a microcycle, which you should be familiar with if you've done my Micro Muscle (aka Shortcut to Size) program. Each week
weight will get heavier and reps will decrease. There are two four-week phases of this program. In Phase 1 reps start at 13-15 per set in week 1
and progress down to 4-6 per set in week 4. In Phase 2 reps climb back up, but they start off in week 5 of the program at 10-12 reps per set
(same as in week 2 of Phase 1) and progressively drop down to just 2-3 reps per set in week 8 to get you ready to test your 1-rep max again in
the week that follows.
Even though this is an eight-week plan, it will actually take you 10 weeks to complete when you factor in 1RM testing the week before starting
and the week after completing this program.
Here's how to best test your 1-rep max:

1.
Take the weight you can normally lift for 10 reps to failure, multiply it by 1.33 and round up. For example, if you can bench 225 pounds
for 10 reps, start your 1RM attempt with 300 pounds.
2.
Perform a few warm-up sets doing no more than 3-5 reps per set. Gradually increase the weight over 2-3 sets until you are about 75%
of your estimated 1-rep max.
3.
4.
Attempt your estimated 1-rep max weight for one rep and only one rep.
If you were successful on the first try but know you can do more, add another 10-20 pounds for your next attempt. Keep adding 10-20
pounds until you reach a weight at which you fail. Use the last weight you were successful at as your 1RM. If you weren't successful on
your first attempt, don't be discouraged. Simply decrease the weight by 5-10 pounds and try again. Once you reach a weigh that you can
do for one rep, use that as your 1RM. Be sure to allow a good 4-5 minutes between attempts.
Note: For the most accurate results, don't do a 1-rep max test for the bench press, squat and deadlift all in the same workout. Spread them out
over the week with at least one day of rest between sessions.
TRAINING SPLIT
This is a 5-day split that you can do any of the 5 days of the week that fit in your schedule. Just be sure to do them in the order listed regardless
of the day of the week. Below is a sample schedule using a 5-on 2-off scheme.
Day
Monday
Workout
Bench Press/Chest and Abs
Tuesday
Shoulders and Calves
Wednesday
Deadlift/Back, Traps and Abs
Thursday
Triceps, Biceps and Forearms
Friday
Squat/Legs and Calves
Week 1
Day 1
Exercise
Bench Press
Sets
4
Reps
13-15
Muscle Group
Chest
Incline Bench Press
13-15
Chest
Dumbbell Bench Press
13-15
Chest
Incline Dumbbell Flye
13-15
Chest
Reverse Crunch
20-30
Abs
Crunch
13-15
Abs
Oblique Crunch
20-30
Abs
Day 2
Exercise
Barbell Shoulder Press
Sets
4
Reps
13-15
Muscle Group
Shoulders
Dumbbell Upright Row
13-15
Shoulders
One-Arm Cable Lateral Raise
13-15
Shoulders
High Cable Rear Delt Flye
13-15
Shoulders
Standing Calf Raise
25-30
Legs
Seated Calf Raise
25-30
Legs
Day 3
Exercise
Deadlift
Sets
4
Reps
13-15
Muscle Group
Whole Body
Bent-Over Barbell Row
13-15
Back
Wide-Grip Lat Pulldowns
13-15
Back
Reverse-Grip Lat Pulldown
13-15
Back
Seated Cable Row (Close)
13-15
Back
Barbell Shrug
13-15
Traps
Hip Thrust
20-30
Abs
Laying on Ground Abdominal Crunches Hands Straight Up
20-30
Abs
Plank
1 minute
Abs
Day 4
Exercise
Close-Grip Bench Press
Sets Reps
4
13-15
Muscle Group
Triceps
Dumbbell Overhead Triceps Extension Both Arms
13-15
Arms
Triceps Pressdown
13-15
Triceps
Standing Barbell Curl
13-14
Arms
Behind The Back Cable Curl
13-15
Arms
Dumbbell Curl
13-15
Arms
Dumbbell Wrist Curl
13-15
Forearms
Reverse-grip barbell curl
13-15
Arms
Day 5
Exercise
Squat
Sets
4
Reps
13-15
Muscle Group
Legs
Front Squat
13-15
Legs
Leg Press
13-15
Legs
Leg Extension
13-15
Legs
Lying Leg Curl
13-15
Legs
Seated Calf Raise
25-30
Legs
Leg Press Calf Raise
25-30
Calves
Week 2
Day 1
Exercise
Bench Press
Sets
4
Reps
10-12
Muscle Group
Chest
Incline Bench Press
10-12
Chest
10-12
Chest
10-12
Chest
Hanging Leg Raise
15-19
Abs
Crunch
15-19
Abs
Dumbbell Side Bend
15-19
Abs
Day 2
Exercise
Sets
4
Reps
10-12
Muscle Group
Shoulders
10-12
Shoulders
10-12
Shoulders
10-12
Shoulders
Standing Calf Raise
15-20
Legs
Seated Calf Raise
10-12
Legs
Day 3
Exercise
Deadlift
Sets
4
Reps
10-12
Muscle Group
Whole Body
10-12
Back
Barbell Shrug
10-12
Traps
10-12
Back
10-12
Back
Hanging Leg Raise
15-19
Abs
Decline Crunch
15-19
Abs
Side Plank
1 minute
Abs
Day 4
Exercise
Sets Reps
4
10-12
Muscle Group
Triceps
10-12
Arms
Triceps Pressdown
10-12
Triceps
10-12
Arms
10-12
Arms
Dumbbell Curl
10-12
Arms
Barbell Wrist Curl
10-12
Forearms
Reverse Grip Barbell Curl
10-12
Arms
Day 5
Exercise
Squat
Sets
4
Reps
10-12
Muscle Group
Legs
Front Squat
10-12
Legs
Leg Press
10-12
Legs
Leg Extension
10-12
Legs
Lying Leg Curl
10-12
Legs
Seated Calf Raise
15-20
Legs
15-20
Calves
Week 3
Day 1
Exercise
Bench Press
Sets
4
Reps
7-9
Muscle Group
Chest
Incline Bench Press
7-9
Chest
7-9
Chest
7-9
Chest
Hip Thrust
10-14
Abs
Cable Crunch
10-14
Abs
Oblique Cable Crunch
10-14
Abs
Day 2
Exercise
Sets
4
Reps
7-9
Muscle Group
Shoulders
7-9
Shoulders
7-9
Shoulders
7-9
Shoulders
Standing Calf Raise
10-14
Legs
Seated Calf Raise
10-14
Legs
Day 3
Exercise
Deadlift
Sets
4
Reps
7-9
Muscle Group
Whole Body
7-9
Back
7-9
Back
7-9
Back
7-9
Back
Barbell Shrug
7-9
Traps
Hip Thrust
10-14
Abs
Cable Crunch
10-14
Abs
Cable Woodchopper
10-14
Abs
Day 4
Exercise
Sets Reps
4
7-9
Muscle Group
Triceps
7-9
Arms
Triceps Pressdown
7-9
Triceps
7-9
Arms
7-9
Arms
Dumbbell Curl
7-9
Arms
Barbell Wrist Curl
7-9
Forearms
Reverse Grip Barbell Curl
7-9
Arms
Day 5
Exercise
Squat
Sets
4
Reps
7-9
Muscle Group
Legs
Front Squat
79
Legs
Leg Press
7-9
Legs
Leg Extension
7-9
Legs
Lying Leg Curl
7-9
Legs
Seated Calf Raise
10-14
Legs
10-14
Calves
Week 4
Day 1
Exercise
Sets
Reps
Muscle Group
Bench Press
4-6
Chest
Incline Bench Press
4-6
Chest
4-6
Chest
4-6
Chest
Smith Machine Hip Thrust
7-9
Abs
Machine Crunch
7-9
Abs
Band Roundhouse Elbow
7-9
Abs
Day 2
Exercise
Sets
4
Reps
4-6
Muscle Group
Shoulders
4-6
Shoulders
4-6
Shoulders
4-6
Shoulders
Standing Calf Raise
7-9
Legs
Seated Calf Raise
7-9
Legs
Day 3
Exercise
Deadlift
Sets
4
Reps
4-6
Muscle Group
Whole Body
4-6
Back
4-6
Back
4-6
Back
4-6
Back
Barbell Shrug
4-6
Traps
7-9
Abs
Machine Crunch
7-9
Abs
Plank
75 sec.
Abs
Day 4
Exercise
Sets Reps
4
4-6
Muscle Group
Triceps
4-6
Arms
Triceps Pressdown
4-6
Triceps
4-6
Arms
4-6
Arms
Dumbbell Curl
4-6
Arms
Barbell Wrist Curl
4-6
Forearms
Reverse-grip barbell curl
4-6
Arms
Day 5
Exercise
Squat
Sets
4
Reps
4-6
Muscle Group
Legs
Front Squat
4-6
Legs
Leg Press
4-6
Legs
Leg Extension
4-6
Legs
Lying Leg Curl
4-6
Legs
Seated Calf Raise
7-9
Legs
7-9
Calves
Week 5
Day 1
Exercise
Sets
Reps
Muscle Group
Bench Press
10-12
Chest
Barbell Decline Bench Press On Bench
10-12
Chest
Incline Dumbbell Press
10-12
Chest
Dumbbell Flye
10-12
Chest
Hanging Leg Raise
15-19
Abs
Cable Crunch
15-19
Abs
Dumbbell Side Bend
15-19
Abs
Day 2
Exercise
Sets
4
Reps
10-12
Muscle Group
Shoulders
Smith Machine Upright Row
10-12
Shoulders
Dumbbell Lateral Raise
10-12
Shoulders
Bent-Over Lateral Raise
10-12
Shoulders
Standing Calf Raise
15-20
Legs
Seated Calf Raise
15-20
Legs
Sets
4
Reps
10-12
Muscle Group
Whole Body
10-12
Back
10-12
Back
10-12
Back
Barbell Shrug
10-12
Traps
Hanging Leg Raise
15-19
Abs
Decline Crunch
15-19
Abs
Side Plank
1 min.
Abs
Day 3
Exercise
Deadlift
Day 4
Exercise
Sets Reps
4
10-12
Muscle Group
Triceps
Lying Triceps Extension
10-12
Triceps
10-12
Arms
10-12
Arms
Incline Dumbbell Curl
10-12
Arms
Preacher Curl (Also can Use EZ bar)
10-12
Arms
Barbell Wrist Curl
10-12
Forearms
Barbell Reverse Wrist Curl
10-12
Forearms
Day 5
Exercise
Squat
Sets
4
Reps
10-12
Muscle Group
Legs
Front Squat
10-12
Legs
Leg Press
10-12
Legs
Leg Extension
10-12
Legs
Lying Leg Curl
10-12
Legs
Seated Calf Raise
15-20
Legs
15-20
Calves
Week 6
Day 1
Exercise
Bench Press
Sets
4
Reps
7-9
Muscle Group
Chest
7-9
Chest
7-9
Chest
Dumbbell Flye
7-9
Chest
Hip Thrust
10-14
Abs
Cable Crunch
10-14
Abs
10-14
Abs
Day 2
Exercise
Sets
4
Reps
7-9
Muscle Group
Shoulders
7-9
Shoulders
7-9
Shoulders
7-9
Shoulders
Standing Calf Raise
10-14
Legs
Seated Calf Raise
10-14
Legs
Sets
4
Reps
7-9
Muscle Group
Whole Body
7-9
Back
7-9
Back
7-9
Back
Barbell Shrug
7-9
Traps
Hip Thrust
10-14
Abs
Cable Crunch
10-14
Abs
Cable Woodchopper
10-14
Abs
Day 3
Exercise
Deadlift
Day 4
Exercise
Sets Reps
4
7-9
Muscle Group
Triceps
7-9
Triceps
7-9
Arms
Barbell Wrist Curl
7-9
Forearms
7-9
Forearms
Day 5
Exercise
Squat
Sets
4
Reps
7-9
Muscle Group
Legs
Front Squat
7-9
Legs
Leg Press
7-9
Legs
Leg Extension
7-9
Legs
Lying Leg Curl
7-9
Legs
Seated Calf Raise
10-14
Legs
10-14
Calves
Week 7
Day 1
Exercise
Bench Press
Sets
4
Reps
4-6
Muscle Group
Chest
4-6
Chest
4-6
Chest
Dumbbell Flye
4-6
Chest
7-9
Abs
Machine Crunch
7-9
Abs
7-9
Abs
Day 2
Exercise
Sets
Reps
Muscle Group
4-6
Shoulders
4-6
Shoulders
4-6
Shoulders
4-6
Shoulders
Standing Calf Raise
7-9
Legs
Seated Calf Raise
7-9
Legs
Day 3
Exercise
Deadlift
Sets
4
Reps
4-6
Muscle Group
Whole Body
4-6
Back
4-6
Back
4-6
Back
Barbell Shrug
4-6
Traps
7-9
Abs
Cable Crunch
7-9
Abs
Plank
75 sec.
Abs
Day 4
Exercise
Sets Reps
4
4-6
Muscle Group
Triceps
4-6
Triceps
4-6
Arms
4-6
Arms
4-6
Arms
4-6
Arms
Barbell Wrist Curl
4-6
Forearms
4-6
Forearms
Day 5
Exercise
Squat
Sets
4
Reps
4-6
Muscle Group
Legs
Front Squat
4-6
Legs
Leg Press
4-6
Legs
Leg Extension
4-6
Legs
Lying Leg Curl
4-6
Legs
Seated Calf Raise
7-9
Legs
7-9
Calves
Week 8
Day 1
Exercise
Bench Press
Sets
4
Reps
2-3
Muscle Group
Chest
2-3
Chest
2-3
Chest
Dumbbell Flye
3-5
Chest
5-6
Abs
Machine Crunch
5-6
Abs
5-6
Abs
Day 2
Exercise
Sets
4
Reps
2-3
Muscle Group
Shoulders
2-3
Shoulders
3-5
Shoulders
3-5
Shoulders
Standing Calf Raise
4-6
Legs
Seated Calf Raise
4-6
Legs
Day 3
Exercise
Deadlift
Sets
4
Reps
2-3
Muscle Group
Whole Body
2-3
Back
2-3
Back
2-3
Back
Barbell Shrug
2-3
Traps
4-6
Abs
Cable Crunch
4-6
Abs
Plank
75 sec.
Abs
Day 4
Exercise
Sets Reps
4
2-3
Muscle Group
Triceps
3-5
Triceps
3-5
Arms
2-3
Arms
3-5
Arms
3-5
Arms
Barbell Wrist Curl
3-5
Forearms
3-5
Forearms
Day 5
Exercise
Squat
Sets
4
Reps
2-3
Muscle Group
Legs
Front Squat
2-3
Legs
Leg Press
2-3
Legs
Leg Extension
3-5
Legs
Lying Leg Curl
3-5
Legs
Seated Calf Raise
4-6
Legs
4-6
Calves
Ifyou'vefollowedanyofmymassgaindiets,youknowIhangmyhatonafew"tricks"thatstayfairly
consistentinmynutritionprograms.ThesearetipsandtechniquesthatI'vefoundtoworkbestoverdecadesof
workingwithpeopletomaximizemusclegrowthnaturally.These"tricks"arebackedbysciencedoneinthe
lab,butmoreimportantly,they'rebackedbyrealworldevidenceinthegymonliterallymillionsofpeople
usingthem.AndovertheyearsI'vetweakedafewofthemtomakethemevenbetter.Thesetweaksaredueto
thecompilationofbetterresearchinbothmygymandthelab,whichprovidesabetterunderstandingonhow
thesetechniquesworksbesttobuildmuscle.
I'vewrittentheserulesofmusclebuildingcountlesstimes,butIwantedtoupdatethemheresothatyouhave
mylatesttweaksforevenbetterleanmuscleandstrengthgains.Usetheseguidelinesandyoucanbesurethat
you'renettingthemostleanmusclemassgainspossible.
Rule #1: Eat A LOT of Protein

Muscle is made of protein, and to build muscle you need to boost muscle protein synthesis as well as
decrease muscle breakdown. Research in the lab and my gym confirms that the best way to do this is
with a diet that gets you between 1 and 1.5 grams of protein per pound of body weight per day.
(Converting to kilograms would make it a little over 2 grams and up to around 3 grams of protein per
kg of bodyweight daily.) Some individuals do even better with more than this amount, taking in closer
to 2 grams. This is especially true for those following my more intense training programs.
Read more on research regarding protein intake and muscle building
Rule #2: Eat Frequently

Lately, there are some experts claiming that eating more infrequently is the way to go -- that waiting 5
or 6 hours before your next meal may be better than eating every 2-3 hours. This is based on the fact
that waiting longer between meals spikes protein synthesis higher.
That's fine and dandy, but when you go longer between meals you also increase muscle breakdown.
And that may actually be the more critical factor in muscle growth. Sure, muscle protein synthesis is
important, but if it's just playing catch up after the muscle has gone through protein breakdown, then it
sort of evens out and you haven't actually accrued any muscle mass. These tend to be experts that
try to complicate things more than they need to.
I'm all for making our recommendations better by using the current science, but only if that current
science crosses over and shows real results in the gym. Decades of experience show that
bodybuilders who eat more frequent meals build more muscle. In fact, I have data on thousands and
thousands of real men and women showing this to be the case. And a recent study helps to confirm
this. The study showed that consuming a smaller dose of whey protein every three hours led to better
net protein balance (muscle protein synthesis minus muscle protein breakdown) than a larger dose of
whey every six hours.
Read more on this study as well as my thoughts on more frequent meals
This is why I recommend getting in about six meals on rest days and up to eight meals on workout
days. That equates to eating meals about every 2-3 hours. It works! And around workouts your time
between meals may be even less. For example, if you're having a pre-workout meal right before the
workout and a post-workout meal immediately after and the workout lasts only 60-90 minutes, that's
one instance of where meals occur even less than 2-3 hours apart. Same with the meal that follows. I
recommend getting in a whole-food meal about an hour after your post-workout protein shake.
Rule #3: Get Ample Fats

One mistake people make when trying to keep lean is to avoid fat as much as possible. That is a bad
idea for numerous reasons. For one, there are essential fats that your body needs, such as omega-3
fats from fatty fish like salmon. These fats have recently been found to be critical players in muscle
recovery and growth, as well as keeping body fat off, aiding joint health, protecting against heart
disease, boosting brain function and a host of other health benefits.
Then there's monounsaturated fat.This isn't an essential fat, but it's a healthy fat due to the fact that it
provides numerous health benefits and is readily burned for fuel rather than being stored as body fat.
On top of that, research shows that male athletes consuming appreciable amounts of
monounsaturated fat maintain higher testosterone levels. Actually, the research shows that male
athletes consuming more monounsaturated fat AND saturated fat maintain higher testosterone levels.
Yes, you actually WANT to consume some saturated fat versus trying to avoid it at all costs. Good
sources include beef, dairy (full fat or reduced fat, but not fat-free) and whole eggs.
The only fat you want to avoid without exception is trans fat. My simple rule for fat intake is to
consume half your body weight in pounds (or roughly your entire body weight in kg) in grams of fat.
So, if you weigh 200 pounds (90kg), you would consume about 100 grams of fat per day with about
33% being monounsaturated fat, 33% being polyunsaturated (mainly omega-3 fats) and 33% being
saturated fat.
Rule #4: Manipulate Carbs

Since you want to make sure you're eating ample protein and fats to maximize muscle growth, the
amounts of these two critical macronutrients should stay about the same regardless of your goals.
That means to gain more mass or lose more body fat you should be changing up your carb intake.
The body can make all the glucose (blood sugar) it needs from protein and fat, so there's no
"essential" carbs you need from the diet, unlike with fat (where you have essential fats you need to
consume) and protein (where essential amino acids need to come from food because your body
doesn't make them).
I suggest that you start off somewhere around 1.5 - 2.0 grams of carbs per pound of body weight per
day to maximize mass gain while still staying lean. From here, you can increase the amount if you
find you aren't gaining mass as rapidly as you'd like and aren't gaining any body fat. Similarly, you can
gradually lower this amount if you find you're gaining too much body fat. Everyone's body responds to
carbs differently, so you need to experiment with carb intake to determine what works best for you. If
you find the right carb intake for your body, you can actually gain plenty of muscle while losing body
fat.
Several thousand guys have already reported that with the Shortcut To Size and Micro Muscle
programs they've gained 20-30 pounds of muscle while dropping a significant amount of body fat -naturally! It is indeed possible with the right diet and training program.
Rule #5: Consider Calories

I'm not a huge stickler on calorie amounts. Yes, calorie intake is somewhat important, but as long as
you're hitting the proper amounts of protein and fats and have your carb intake dialed in for your body,
how far over or under your energy needs you are doesn't really matter -- to a point.
As I said in Rule #4, you can gain muscle while losing body fat. That being said, to really maximize
muscle mass gains, you should be eating more calories than you're burning each day. And to
maximize fat loss, you should be burning more calories than you're consuming. However, it is
possible to burn slightly more calories than you're consuming yet still gain muscle due to the fact that
you're eating ample amounts of protein and fat.
We know that 1 gram of protein provides 4 calories, as does 1 gram of carbs. We also know that 1
gram of fat provides about 9 calories (8-10 calories, depending on the type of fat). If we build a diet
from the macronutrients up and want to be sure to get in 1.5 grams of protein per pound of body
weight and 0.5 grams of fat per pound, then that right there is about 11 calories per pound of body
weight. If you shoot for anywhere from about 1-2 grams of carbs per pound, you should be eating at
least 15-19 calories per pound of body weight to build muscle. If you find you need a good 3 grams of
carbs per pound, then you need about 23 calories.
Rule #6: Use a Protein Powder Blend Like Pro JYM

For over a decade, I've recommended focusing on using whey protein powders. And that advice
remains the same, just with a little tweak to it. Whey is definitely the king of protein. For one, it's rich
in branched-chain amino acids (BCAAs). It also provides special peptides and microfractions that
other protein sources or straight-up aminos can't. In fact, a recent study comparing whey protein to an
amino acid mix that provided the same exact amino acids that whey provides showed that whey
outperformed the amino acids.
Read more on that study
Whey also happens to be the fastest-digesting protein you can consume, which means it delivers its
critical BCAAs, peptides and microfractions to your muscles ASAP. This is important for energy during
the workout as well as for muscle growth after. So yes, the first protein you want to concern yourself
with is whey, especially before, after and/or during workouts as well as in the morning and at any
point between meals where a protein shake will do. However, the advice to drink JUST whey is no
longer the best option.
The better option is to drink whey with a slow-digesting protein, particularly micellar casein. Research
shows that adding casein to whey prolongs the anabolic window that whey creates. Whey spikes
muscle protein synthesis, but casein keeps it spiked for longer. Micellar casein is casein in its natural
form found in milk. It has been shown to provide a slow and steady supply of aminos for as long as
seven hours. This is due to the fact that casein literally forms a clot when it's in the stomach.
To visualize this, consider when you mix a whey protein powder compared to when you mix a casein
powder. The whey tends to mix very easily while the casein forms clumps in the fluid. This is similar to
what happens in your stomach when you consume casein. Although casein may be bad for
palatability when drinking it as a shake, it provides benefits when these clumps form in your stomach.
These clumps decrease the surface area of the casein that's available to digestive enzymes. The
enzymes must digest the casein clumps one layer at a time, much like peeling the layers of an onion.
Hence, as I mentioned earlier, casein provides a slow and steady supply of aminos to keep protein
synthesis extended for longer and decrease muscle protein breakdown. Remember, muscle grows
when protein synthesis is greater than muscle breakdown. Casein actually works on both ends to
promote growth. One easy way to get micellar casein that you may not have realized is from protein
powders and drinks that provide milk protein isolate or milk protein concentrate. This is why I included
milk protein isolate in Pro JYM.
Read more about milk proteins
It's also a good idea to add in a protein source that digests at a medium rate -- one that's slower than
whey but faster than casein. This bridges the gap, so to speak, between whey and casein to provide
a fast yet steady and long-lasting supply of amino acids to your muscles. Two of the best proteins to
consider here are egg protein and soy protein. Not only do these proteins digest at a different rate
than the milk proteins whey and casein, but they provide other benefits that the milk proteins don't.
And no, soy does not decrease a man's testosterone levels or increase estrogen, as research
confirms.
Read about the recent study on combining whey, casein and soy to better boost protein
synthesis and keep it maintained
I do realize that many men and women don't want to consume soy for other reasons. One issue may
be the genetic modification many soy plants have undergone. Although it now appears that these
genetically modified plants are safe for consumption, there's still much we don't know. So if you're
opposed to soy for whatever reason, I highly recommend using egg protein with whey and casein.
Egg protein provides higher amounts of sulfur-containing and other aminos that can aid muscle
growth and overall health. This is the main reason why I use egg protein instead of soy in Pro JYM.
Read more on egg protein
Rule #7: Use Fast Carbs Right After Workouts

During workouts you're burning through muscle glycogen like a rap star burns through his bank
account. Glycogen is the storage form of carbs. In simplified terms, when you consume carbs most
are broken down into or converted into glucose, which is what blood sugar is. Glucose can either be
used fairly immediately for fuel or stored, mainly in muscle fibers and the liver. It's stored in the form
of glycogen, which is just long, branched chains of glucose connected together. The glycogen in your
muscle cells and liver is broken down into glucose and used as one of the main fuels to fuel your
workouts. At the end of a workout, your muscle glycogen levels are depleted, and if your muscle
glycogen levels aren't restored, your performance in the next workout can suffer and muscle growth
possibly compromised.
One way muscle growth can be impaired is due to the fact that muscle glycogen levels serve as a
barometer for how much energy the body has stored. If energy levels are low, as it seems when
muscle glycogen is low, the muscles may not want to expend energy building muscle. Building
muscle requires energy, and bigger muscles require even more energy to maintain. If your body is
unsure that you have adequate energy to fuel other more critical processes, and to maintain more
mass, it may choose not to go gangbusters building muscle.
Another way that muscle growth may be compromised deals with the fact that glycogen pulls water
into the muscle fibers. The more glycogen there is, the more water there will be in the muscle fibers.
More water makes the muscles fuller, which makes your muscles appear significantly bigger. If your
muscles are low in glycogen, they're also low in water, which makes them look flatter and smaller
than they could be. Having muscles that are fuller due to more glycogen and water can also instigate
muscle growth. There's evidence that shows that having more water in the muscle fibers places a
stretch on the muscle membranes. That stretch instigates chemical pathways that increase muscle
protein synthesis, which can lead to greater muscle growth.
The best way to fully replenish muscle glycogen is with high-glycemic or fast-digesting carbs. These
carbs make it into the bloodstream and to your muscle fibers almost as quickly as you ingest them.
Research confirms that the quicker you get carbs to your muscles after workouts, the faster and
better the muscle glycogen replenishment. One of the best sources of fast carbs is dextrose, which is
glucose. This form of sugar requires no digestion and is absorbed pretty much immediately into your
blood stream. You can use straight dextrose/glucose powder or Wonka Pixy Stix (100% dextrose) or
gummy bears, which tend to be made out of dextrose and corn syrup. Corn syrup is essentially
branched glucose molecules that are immediately broken down and absorbed. Corn syrup is
completely different from high-fructose corn syrup. White bread and white potatoes are also good
sources since they're mainly starch, which is branched glucose molecules bound together that break
apart rapidly upon ingestion.
These fast carbs also spike insulin levels. After a workout is the ONE time of day when you want to
spike the anabolic hormone insulin. Research shows that insulin is critical for pushing creatine and
carnitine into muscle fibers. Without a big spike in insulin, creatine and carnitine uptake are not
optimal. Insulin also helps amino acids, such as beta-alanine, BCAAs and the other critical ones from
your protein shake, get taken up by the muscle fibers. And let's not forget about the glucose from
those fast carbs, which insulin helps to gain entry into the muscle fibers. For more info on these
supplements, see Rule #8 below.
Having fast carbs after workouts is a sweet treat that doesn't damage your diet. Whether you're trying
to maximize mass gain or lose fat and gain muscle, you should be following a fairly "clean" diet.
Meaning, donuts, French fries and ice cream aren't major staples in your nutrition plan. When most of
us stay fairly virtuous with our diets, we tend to miss such sugary treats. Having a dose of sweets in
the form of dextrose, gummy bears, Pixy Stix or white bread with jelly is a great way to get your sweet
fix in for the day and not only have it not ruin your diet, but actually enhance your results! Why would
you ever skip that?
Some research shows that consuming a protein shake after workouts with or without fast carbs
spikes muscle protein synthesis to an equivalent level. In other words, the studies concluded that
adding carbs to a protein shake postworkout did not increase muscle protein synthesis any more than
the protein shake did alone without carbs. This has caused some experts to claim that you don't need
carbs after workouts. Well, that's a bit extreme. It's true that you can still build muscle without having
carbs after workouts. But I wouldn't recommend that unless you're in a very low-carb diet and have
removed carbs from every other meal of your diet. In fact, it's completely idiotic to eat carbs at other
meals but avoid eating carbs postworkout. If you're eating carbs at any meal it should be the
postworkout meal, when those carbs will aid recovery.
Some people worry that eating carbs postworkout will blunt growth hormone and testosterone levels
after the workout. Here's what they don't understand: Growth hormone and testosterone levels rise
during the training session and peak toward the end, depending on the workout. After the workout is
over the levels of theses hormones begin to drop sharply so that they're back to resting levels about
60-90 minutes later. The release of these hormones have already peaked before you consume those
carbs. After the workout is over it's too late for the carbs to have a negative effect on hormone levels.
Other people worry that consuming fast carbs after workouts will lead to diabetes. This is due to the
media's demonization of all sugars. Yes, if you're eating sugar while sitting on your ass all day it will
increase your risk of developing type 2 diabetes. But someone who trains regularly is already
preventing the metabolic damage that leads to this. And right after a workout is when those carbs are
going straight to the muscles and restocking the muscle glycogen, as well as the liver glycogen
levels. So there's no risk to consuming fast carbs after workouts. It's what your body needs.
Although the amount of fast carbs you consume after a workout depends on your weight and the
intensity and length of the workout, a general recommendation is to shoot for about 20-40 grams
worth of fast carbs such as dextrose within 30 minutes after the workout. I would recommend limiting
the fast carbs to about 60 grams for two main reasons. One is that research shows that for optimal
absorption by the intestines 60-70 grams of one type of carb is the maximum before absorption
becomes limited.
If you're consuming more than this I would recommend adding some fructose, such as from fruit, to
your post-workout meal in addition to the dextrose or glucose; fructose uses different transporters to
get absorbed by the intestines, so it helps to maximize carb uptake.
The second reason I say to limit carbs to 60 grams post-workout is that consuming too many fast
carbs can make you feel like crap when taken up quickly by the liver and muscles and your blood
glucose levels drop. This is known as hypoglycemia and can make you feel dizzy, lethargic and just
generally crappy. If you find that this happens to you even with smaller amounts of fast carbs, I
suggest you mix your post-workout carbs so you're getting some fast carbs as well as slow ones like
fruit, oats, whole-wheat bread and sweet potatoes.
For more on postworkout carbs, read my article "To Carb Or Not To Carb."
Rule #8: Combine BCAAs, Beta-Alanine, Betaine and Creatine Before AND After
Every Workout.
Branched chain amino acids are critical to have after workouts due to their ability to turn on muscle
protein synthesis, much like a key turns on an engine. It's leucine that's the key player here. But when
you take BCAAs before a workout, the real benefit is the energy they provide your muscles and their
ability to blunt fatigue so you can train with greater intensity for longer. When you take a dose after
workouts, the benefit is their ability to promote muscle growth.
Read my update on BCAAs
Another amino acid that you want before and after every workout is beta-alanine. The research on
this special amino acid is really piling up as more and more studies prove it's ability to promote better
workouts by increasing muscle strength and power, endurance and even muscle growth and fat loss.
Read more on beta-alanine
Betaine is another ingredient to consider taking before and after workouts. Research shows that this
modified amino acid can boost muscle strength and power and even enhance muscle growth. These
benefits likely stem from its ability to increase natural creatine production in the body, increase growth
hormone and IGF-I levels while decreasing cortisol levels, boost nitric oxide (NO) levels and increase
muscle protein synthesis. On top of all that, it also provides a host of health benefits.
Read more on betaine and its benefits
Last but not least, one of the more critical supplements to take before and after workouts is creatine.
Creatine has literally hundreds of studies supporting its ability to promote increased muscle strength,
power and size.
Read more about the proven benefits and safety of creatine And here's why I prefer creatine
hydrochloride (HCL) over creatine monohydrate
In addition to taking these important four supplements before and after workouts, another supplement
that you may want to consider taking at least after workouts is carnitine. Carnitine has been shown to
enhance recovery following workouts by increasing blood flow to the muscles.
Most people only consider boosting blood flow before and during the workout for greater energy and
bigger muscle pumps. But having more blood going to the muscles after a workout aids recovery by
delivering more oxygen, nutrients, and hormones (like testosterone and growth hormone). More
oxygen is important because after workouts your body is in a state known as "oxygen debt." This
means it needs more oxygen to replenish ATP and phosphocreatine stores, among other key
functions.
More nutrients means that more of those aminos, creatine, and glucose are getting to the muscles for
better replenishment, recovery and muscle growth. More anabolic hormones, of course, can stimulate
greater muscle protein synthesis for greater growth. When you have more blood flowing to muscles,
you also have more blood flowing away from muscles. This aids recovery by removing more of the
waste products that were produced during the workout.
Another benefit of carnitine after workouts is its ability to boost the amount of androgen receptors in
the muscle cells. Androgen receptors are what testosterone binds to inside muscle cells to instigate
growth. Having more of these receptors available is important because it means that more of the
testosterone that's in the bloodstream can be put to work promoting muscle growth. Since
testosterone levels are spiked at the end of a workout, matching the higher testosterone with
increased levels of receptors means that more testosterone can be put to use to build muscle.
Read more info on carnitineAlso read my research update on carnitine
About 30 minutes before workouts and again immediately after the workout I suggest you get in at
least 5 grams of BCAAs, 2-3 grams of beta-alanine, 1.5-2 g betaine, and 2-5 grams of creatine
(depending on the form you use). You can either take these four supplements together about 15-30
minutes before you consume your pre- and post-workout shakes or take them along with these
shakes. Either method will work fine. On non-workout days, have one dose of each with your first
shake/meal of the day.
When it comes to the BCAAs, for pre-workout benefits I suggest you stick with a BCAA product that
uses a 2:1:1 ratio of leucine to isoleucine to valine. Why? Because during workouts you also want
ample amounts of valine and isoleucine for increased energy levels and decreased fatigue. After
workouts, a 2:1:1 product works well, or even a 3:1:1 would be great to get a bit more leucine to
bump up muscle protein synthesis yet still get enough isoleucine and valine.
Read more on the proper ratio of BCAAs
Not only are the BCAAs important for energy during the workout and muscle growth after, but they
increase insulin levels, which helps the other supplements taken with the BCAAs get into the muscle
cells. Research shows that insulin is critical for getting creatine and carnitine into the muscle cells.
Insulin also helps to increase the uptake of amino acids, like the BCAAs, beta-alanine and even
betaine.
When it comes to beta-alanine, your best bet is to use 1.5 - 2 grams at each dose from products that
supply CarnoSyn beta-alanine. This is the purest form of beta-alanine that you can get and the form
used in most of the research studies done on beta-alanine. Some experts would argue that betaalanine doesn't really need to be taken around workouts and can be taken any time of day. This is
based on several studies showing positive results when athletes were taking beta-alanine at random
times throughout the day. This is where I ignore the full details of the research and use common
sense.
I ask those who suggest consuming beta-alanine at times other than pre- and post-workout: "Why
would you not recommend taking it pre-workout?" During and after exercise the muscle cells take up
nutrients, such as amino acids, at a higher rate. Plus, you're taking other ingredients, such as BCAAs
and possibly dextrose, that will further help boost muscle uptake of beta-alanine.
Betaine is another supplement where the research experiments done on it didn't specifically give the
supplement pre and post-workout. But again, as with beta-alanine, the same common-sense
approach works. Take it when it has a better chance of uptake by the muscle cells. Go with about 1.5
- 2 grams of betaine in the form of trimethylglycine, betaine anhydrous or betaine monohydrate at

each dose.
Same goes for creatine. In fact, research done on creatine shows that subjects gain more muscle
mass and strength when taking creatine pre and post workout versus other times of day. For creatine,
I highly suggest using 2 grams of creatine hydrochloride. However, creatine monohydrate works well
for many. If you do go with creatine monohydrate be sure to get in a full 5 grams at each dose you
take. On workout days that totals 10 grams.
Back to carnitine real quick. Research confirms that insulin is absolutely essential for carnitine uptake
by the muscles. And after workouts, when you take dextrose, BCAAs and a protein shake, your
insulin levels will be sky high, making it the perfect time to get in a dose of carnitine. I suggest taking
2 grams of carnitine post-workout in the form L-carnitine L-tartrate. If that's not possible, then regular
L-carnitine will suffice.
Rule #9: Find what works for you

The 8 rules covered above will work very well for 99% of people. However, maybe you're that 1% who
doesn't respond so well to a few of these rules. Maybe your schedule doesn't allow for frequent
meals. Or maybe you're a vegan and dairy-based protein powders are not in your diet. Whatever it is,
use these rules as a guideline but stick only with the ones that work for you.
Take these rules and adapt them to your schedule and your body. Tweak them to make them yours,
find ones that work better for you or create your own. We all have a unique biochemistry and not all of
our bodies react the same way to food or training. Be your own guinea pig and experiment on
yourself. If something works for you, it doesn't matter whether or not it works for anyone else.
Sample Diet
The following diet samples are based on the rules discussed above and broken down into different
examples based on when you train. Regardless of when you train, each sample diet totals: 3700
calories, 335 g protein, 340 g carbs and 110 grams fat (for the 180-pound person that equals about
20 cals per pound, about 1.8 grams of protein per pound, just shy of 2 grams of carbs per pound and
about 0.6 grams of fat per pound of body weight)
For those who workout first thing in the morning

Pre-workout
Pre JYM (30-45 minutes before workouts) (Product Contains ALL of the following ingredients
at specific doses)
6 grams BCAAs (at a 2:1:1 ratio of leucine:isoleucine:valine)
2 grams creatine HCL
2 grams beta-alanine
1.5 grams betaine
1 gram Taurine
600 mg NAC (N-Acetyl L-Cysteine)
150 mg Alpha-Glyceryl Phosphoryl Choline (Alpha GPC)
6 grams Citrulline malate
500 mg beet extract
1.5g L-Tyrosine
300 mg Caffeine
50 mcg Huperzine A
5 mg Bioperine (for enhanced absorption of active ingredients)
Pre-workout part 2 (10-30 minutes before workout)
20-30 g protein from a protein powder blend like Pro JYM
1 large apple
2000-6000 IU Vitamin D3
Post-workout (within 30 minutes after workouts)

Post JYM Post Workout Drink (Product contains all of the below recommended ingredients at
the specific doses)
30 grams dextrose
3 grams glutamine
2 grams L-carnitine L-tartrate
1.5 grams betaine
1 gram taurine
5 mg BioPerine (to enhance absorption of the active ingredients)
Breakfast (30-60 minutes after post-workout meal)
3 whole eggs
5 egg whites
1 Tbsp Olive oil or 1 pat of butter
2 slices low-fat/reduced-fat cheese
(scramble eggs, cook in butter or oil and add cheese to melt)
2 cups cooked oatmeal (1 cup dry oats before cooking)
1 tbsp honey
(mix honey in oatmeal)
Late-morning snack
1 cup low-fat cottage cheese
1 cup sliced pineapple
(mix pineapple in cottage cheese)
Lunch
1 can albacore tuna
2 slices whole-wheat (or Ezekiel) bread
1 Tbsp light mayonnaise
1 large piece of fruit (apple, orange, banana, etc.)
1 dose Vita JYM multivitamin
Afternoon Snack
20-30 g protein of a protein powder blend like Pro JYM
1 tbsp peanut butter
1 tbsp jam
(make PB sandwich to eat with shake)
Dinner
8 oz. New York Strip steak (or salmon or other fish, or chicken or other poultry, or pork)
1 medium sweet potato (or cup of brown rice or cup of beans)
2 cups mixed green salad
2 tbsp salad dressing (olive oil and vinegar)
Before Bed Supplements (1 hour before bed)

1 dose ZMA (females take 2/3 dose)
Before Bed Snack (have immediately before bed - at least 1 hour after ZMA)
or 1 cup cottage cheese or 1 cup Greek yogurt (with 1 teaspoon honey)
1 tbsp peanut butter (can add to shake or Greek yogurt or eat separate)
For those who workout at lunch time

Breakfast
3 whole eggs
3 egg whites
1 tbsp olive oil or 1 pat of butter
1 slice low-fat/reduced-fat cheese
(scramble eggs, cook in oil or butter and add cheese to melt)
1 tbsp honey
Late-morning snack
Pre-workout
at specific doses)
1.5 grams betaine
1 gram Taurine
500 mg beet extract
1.5g L-Tyrosine
300 mg Caffeine
50 mcg Huperzine A
1 large apple

the specific doses)
30 grams dextrose
3 grams glutamine
1.5 grams betaine
1 gram taurine
Lunch (30-60 minutes after postworkout meal)
1 can albacore tuna
1 tbsp light mayonnaise
Afternoon Snack
1 tbsp jam
Dinner

For those who workout after work or school but before dinner
Breakfast
3 whole eggs
3 egg whites
1 tbsp honey
2000 - 6000 IU Vitamin D2
Late-morning snack
Lunch
1 can albacore tuna
1 dose Vita JYM
Afternoon Snack
1 tbsp jam
Pre-workout
at specific doses)
1.5 grams betaine
1 gram Taurine
500 mg beet extract
1.5g L-Tyrosine
300 mg Caffeine
50 mcg Huperzine A
1 large apple

the specific doses)
30 grams dextrose
3 grams glutamine
1.5 grams betaine
1 gram taurine
Dinner (30-60 minutes after postworkout meal)

1 Tbsp Peanut butter (can add to shake or Greek yogurt or eat separate)
For those who workout at night after dinner

Breakfast
3 whole eggs
3 egg whites
1 tbsp honey
2000 - 6000 IU Vitamin D3
Late-morning snack
Lunch
1 can albacore tuna
1 Tbsp light mayonnaise
1 dose of Vita JYM multivitamin
Afternoon Snack
20-30 g protein from a mixed protein powder blend like Pro JYM
1 tbsp jam
Dinner
Pre-workout
at specific doses)
1.5 grams betaine
1 gram Taurine
500 mg beet extract
1.5g L-Tyrosine
300 mg Caffeine
50 mcg Huperzine A
*Note - if you are sensitive to caffeine at night, replace 1 serving Pre JYM with 1 serving of Post JYM
active matrix)
1 large apple

the specific doses)
30 grams dextrose
3 grams glutamine
1.5 grams betaine
1 gram taurine
Before Bed Supplements (at least 1 hour after postworkout meal and 1 hour before bed)

Sample Rest-Day Diet

On rest days, you lose the pre-workout and post-workout protein shakes and the carbs. This drops
the totals to: 3100 calories, 265 g protein, 260 g carbs, and 110 g fat (for the 180 pound person that
equals 17 calories per pound, 1.5 g protein per pound, 1.4 g carbs per pound, and 0.6 g fat per pound
of body weight).
Breakfast
20-30 g protein of a mixed protein powder (Whey/Casein)
3 whole eggs
3 egg whites
1 tbsp honey
1 serving of Pre JYM or Post JYM active matrix
Late-morning snack
Lunch
1 can albacore tuna
Afternoon Snack
20-30 g protein of a mixed protein powder (Whey/Casein)
1 tbsp jam
Dinner


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3) FUERTE EN 8 SEMANAS.

If you've tried my Micro Muscle or Shortcut to Size, as it is famously known on

Here's how to best test your 1-rep max:

Shoulders and Calves

Deadlift/Back, Traps and Abs

Triceps, Biceps and Forearms

Squat/Legs and Calves

Incline Bench Press

Dumbbell Bench Press

Incline Dumbbell Flye

Dumbbell Upright Row

One-Arm Cable Lateral Raise

High Cable Rear Delt Flye

Standing Calf Raise

Seated Calf Raise

Bent-Over Barbell Row

Wide-Grip Lat Pulldowns

Reverse-Grip Lat Pulldown

Seated Cable Row (Close)

Laying on Ground Abdominal Crunches Hands Straight Up

Dumbbell Overhead Triceps Extension Both Arms

Standing Barbell Curl

Behind The Back Cable Curl

Dumbbell Wrist Curl

Reverse-grip barbell curl

Lying Leg Curl

Seated Calf Raise

Leg Press Calf Raise

Incline Bench Press

Dumbbell Bench Press

Incline Dumbbell Flye

Hanging Leg Raise

Dumbbell Side Bend

Dumbbell Upright Row

One-Arm Cable Lateral Raise

High Cable Rear Delt Flye

Standing Calf Raise

Seated Calf Raise

Bent-Over Barbell Row

Wide-Grip Lat Pulldowns

Reverse-Grip Lat Pulldown

Hanging Leg Raise

Dumbbell Overhead Triceps Extension Both Arms

Standing Barbell Curl

Behind The Back Cable Curl

Barbell Wrist Curl

Reverse Grip Barbell Curl

Lying Leg Curl

Seated Calf Raise

Leg Press Calf Raise

Incline Bench Press

Dumbbell Bench Press

Incline Dumbbell Flye

Oblique Cable Crunch

Dumbbell Upright Row

One-Arm Cable Lateral Raise

High Cable Rear Delt Flye

Standing Calf Raise

Seated Calf Raise

Bent-Over Barbell Row

Wide-Grip Lat Pulldowns

Reverse-Grip Lat Pulldown

Seated Cable Row (Close)

Dumbbell Overhead Triceps Extension Both Arms