Professional Documents
Culture Documents
95
presents
A GUIDE
compliments of
TO
LEAN
GAINS
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A GUIDE
p r e s e n t s
TO
LEAN GAINS
Chapter one
Aim for the optimum rep range for lean muscle growth no
fewer than eight and no more than 12 reps in any given set.
muscle growth you are looking for. We
spell out some of them here in a back-tobasics lean-mass-gain program. Here are
three rules that you should burn into your
memory if you want to add an appreciable
amount of new muscle quickly.
Muscle & Performance Presents A Guide to Lean Gains is printed in the U.S.A. 2014 by Active Interest Media, Inc. All rights reserved.
Reproduction in whole or in part without permission is strictly prohibited. The information in A Guide to Lean Gains is for educational
purposes only. Its not intended to replace the advice or attention of health care professionals. Consult your physician before making
changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty
or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly
disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE, 24900 Anza Dr.,
Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
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Group Publisher
Cheryl Angelheart
Group Creative Director
Alexander Norouzi
Special Projects Editor
Vicki Baker
Muscle & Performance Editor-in-Chief
Jordana Brown
Group Advertising Director
Donna Diamond
Marketing Manager
Laureen OBrien
Copy Chief
Jeannine Santiago
Copy Editor
Gretchen Haas
Production Manager
John Bodine
Photography by
Lee LHGFX Photography
Contributors
Karen Ansel
Matthew Kadey
C.J. Logan
Jim Stoppani, Ph.D.
Eric Velazquez
Product and recipe photos courtesy of manufacturer.
muscleandperformancemag.com
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move to PROGRESSIvely
heavier weights
work to
FAILURE
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A great workout starts even before you hit the gym, with nutrients that can enhance your experience.
And in the minutes following a hard training session, your body is primed to absorb and stock up on
key nutrients. The right supplements are key players in your quest for lean gains and a bigger, better
workout.
GATs Nitraflex preworkout formula contains ingredients that studies suggest help
boost strength, energy, intensity, vascularity and muscle pumps during training. In
one study, approved by an institutional review board, athletes who took Nitraflex
prior to training for two weeks increased their one-rep max on the bench press by
5 to 10 pounds, muscular endurance by 17 percent, training volume by 22 percent
and blood testosterone by 13 percent.
What you take after training is equally important if you want
to help your muscles recover faster. GATs JetMass cant be beaten for muscle
volumization, mass, strength or delicious taste. You wont get tired of the flavors
of this one-of-a-kind postworkout formula. The formula is driven by critical amino
acids (glutamine, arginine and the branched-chain amino acids),
as well as German creatine, Capros Indian gooseberry extract,
electrolytes, pH buffers and more.
Finally, you can satisfy your sweet tooth and help your muscles
recover faster with GATs sugar-free Muscle Martini. Its clinically tested blend of
essential amino acids is custom made for muscle tissue. This supplement offers the
added benefit of Spectra Total ORACFN, a specially formulated super antioxidant
designed to fight five distinct types of free radicals that can affect health.
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LEAN GAINS
PROGRAM
WEEKLY SPLIT
Day
Bodyparts Trained
1
2
3
4
5
6 and 7
Chest, triceps
Legs, calves, abs
Rest
Shoulders, traps
Back, biceps, abs
Rest
Chest
Weighted Dip
Triceps
Cable Pressdown
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
Calves
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
8
10
10
10
Abs
Weighted Crunch
Hanging Leg Raise
1
4
4
8
12
to failure
10
12
to failure
12
12
to failure
Exercise
Barbell Squat
Legs
Romanian Deadlift
Leg Press
Leg Extension
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DAY 3: Rest
DAY 4: Shoulders and Traps
Exercise
Shoulders
Traps
Dumbbell Shrug
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
Back
T-Bar Row
Biceps
Abs
Hammer Curl
Weighted Crunch
Hanging Leg Raise
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
4
4
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
10
8
12
to failure
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
12
to failure
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
8
10
12
12
to failure
muscleandperformancemag.com
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CHAPTER TWO
LEAN IN
Cardioacceleration calls for some type of
aerobic exercise during your rest periods
between every lifting set in an otherwise
typical weight-training workout. For
example, lets say youre doing three sets
of incline dumbbell presses. Youll do
your reps of presses, then do a cardio
move for 30 seconds to a minute, then
go right back to another set of presses.
Youll repeat this for all exercises and sets
in the training session. In essence, your
rest periods become 30- to 60-second
cardio intervals.
10
BURN IT UP
If cardioacceleration sounds tough,
thats because it is. It produces a workout
devoid of dedicated rest periods. When
its performed correctly, what little
rest youll get will come from the few
seconds it takes you to transition from
a lifting exercise to a cardio move and
vice versa. However, this constant pace is
indeed sustainable for an entire workout
because the strength-training move
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To show off the lean gains you make, you also need to strip away any lingering layers of fat. You can
do so by increasing your metabolic rate by interspersing weight training with cardio.
Another approach is via thermogenic (literally, the birth of heat) supplements that
combine ingredients that aid fat loss through a variety of mechanisms.
GATs Jetfuel Superburn is a clinically researched cutting and hardening catalyst
that combines nutraceuticals in a precise blend with a state-of-the-art rapid delivery
system. Youll feel it revving up your fat-burning engines within a few minutes of
taking the first serving. Its ideal for use before cardio and when dieting, and it will
help you burn fat faster than ever before.
Canons of Cardioacceleration
Make the most of your cardioacceleration workouts and
maximize the fat-burning effects by following these tips.
Constant motion is required. Go directly from your strength
move to your cardio with no rest. If youre not in great shape,
keep the cardio intensity low for example, jog in place
instead of doing burpees. If even that is too much to sustain
for an entire workout, start by doing cardioacceleration for
only a certain portion of your workout (e.g., the first or
last four exercises) and gradually progress from there to
where you can do it for an entire hourlong training session.
Do cardio intervals for half a minute up to a minute.
Any shorter than 30 seconds and you likely wont recover
adequately for your next lifting set; going for longer than 60
seconds will slow the back-and-forth pace of the workout
and decrease intensity.
Vary your cardio. Dont stick to just one aerobic exercise in
a workout. Do as many as you like. Pick a different cardio
move for each lift you do, or even switch back and forth
between, say, jumping jacks and burpees for the sets of a
single exercise.
Take the gym layout into account. To minimize transition
time between lifting and cardio, perform non-machine
aerobic moves that can be done next to the bench or
cable station at which youre training. But if your gym, for
example, happens to have a dip station adjacent to a rowing
machine, that will make for a great pairing during an upperbody workout.
Plan ahead. Dont just say, Ill figure it out as I go. If you
do that, youll find yourself standing around for 30 seconds
after a set of cable pressdowns, trying to decide what
aerobic move you want to do next.
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Cardio Catalog
Use any and all of these aerobic exercises as part of your lean-gains workouts:
Battling Ropes
Jumping Jacks
Lateral Bound
Side-to-Side Shuffle
Bench Step-Up
Jumping Rope
Skipping in Place
Box Jump
Jump Squat
Lunge Jump
Speed Skater
Elliptical*
Kettlebell Swing
Mountain Climber
Squat Jump
Heavy-Bag Work
Running in Place
*Machine cardio exercises often arent conducive to quick transitioning, but at some gyms,
cardio equipment is conveniently located near lifting stations.
12
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CHAPTER THREE
Optimize Your
Protein Intake
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Forget Going
Carb-Free
Think of Fat
as Phat
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Well-Rounded Protein
Protein blends, as the name suggests, come from more than one type of protein. The main sources
are whey, egg, casein and soy. But protein powders also can be derived from rice, hemp and even
goat milk. Blends are typically more versatile than powders that come from one protein source and
are generally absorbed over a longer period of time than whey alone. If your goal is
building lean muscle, focus on the amino acids in your protein blend because they
promote muscle building and strength gains yet wont inhibit fat burning.
One superblend that is high in bioavailable proteins and free-form amino acids
is Supertein by GAT. This super-tasting protein powder builds super-lean muscle.
Each serving delivers a precise blend of best-of-breed proteins and amino acids,
including branched-chain amino acids and glutamine. The Supertein formula also
contains conjugated linoleic acid and inulin for support of digestion and fat-burning
metabolism.
18
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Avoid
Junk Food
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Dont Ignore
Late-Night Snacks
When trying to put on mass, a latenight bite to eat can help. Common diet
Meal plan
Eating to add lean muscle mass doesnt
always require going to the extreme.
This approach will help you add size the
sensible way. To add lean mass without
packing on extra fat in the process,
you need plenty of clean protein,
which provides the building blocks
of growth, and high-quality complex
carbohydrates, which recharge energy
stores. You also want plenty of vitamins
and minerals, especially calcium
(critical for muscle contraction) and
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2
(midmorning)
1
(breakfast)
Meal
Food/Supplement
Calories
Protein
Carbs
Fat
2 whole-grain waffles
154
29
95
85
20
1 multivitamin
3 hard-boiled eggs
216
19
14
100
12
3
(lunch)
180
39
35
15
4 tomato slices
14
70
14
5
(postworkout)
4
(preworkout)
5 grams BCAAs
106
26
180
30
3 grams arginine
5 grams creatine
136
31
180
30
12
5 grams glutamine
5 grams BCAAs
Turkey burger:
6 ounces ground turkey (7 percent lean)
240
33
120
12
6
(dinner)
2 tomato slices
1 red onion slice
15
114
22
10
13
50
240
28
7
(before
bed)
0
4
Side salad:
Probiotic supplement
204
32
cup almonds
206
18
267
195
123
TOTALS
20
35
40
2,863
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