The Muscle Program

01/05/2024

Need a workout plan for 2024? Here's what I'm doing right now:

THE PLAN OVERVIEW:
- You're going to have 4 workout days where each muscle is trained
- You can Mon-Tues-Thurs-Fri (great for those with 9-5 jobs)
- You could just continue the workouts like I do and take a day off when you need one
- The workout will take about an hour or less
- You can opt to do cardio after if you want (I walk for 30 minutes after my weight training sessions)
- Do 1-2 warm-up sets for the first exercise of each workout (for major muscles)
- Important: You don't have to do the exact exercises that I list below - I often switch up the exercises
- I stick to 3-4 sets and 8-12 reps for everything; cater the program to your needs and liking

THE WORKOUT:

Day 1 - Back and calves
Barbell rows: 4 x -8-12
Dumbbell rows: 3 x 8-12
Hammer Strength rows: 4 x 8-12
Lat pulldowns: 4 x 8-12
Seated rows: 3 x 8-12
Calves: I do 2 exercises, 4 sets x 12-15 each

Day 2 - Chest, biceps, abs
Incline dumbbell press: 4 x 8-12
Hammer Strength incline press: 4 x 8-12
Dumbbell flyes: 3 x 8-12
Dumbbell pullovers: 3 x 8-12
Seated dumbbell curls: 4 x 8-12
Preacher or EZ bar curls: 4 x 8-12
Abs: I do 2 exercises, 4 sets x 12-15 each

Day 3 - Legs
Squats: 5 x 8-10
Stiff-leg deadlifts: 3 x 8
Leg press: 4 x 12
Leg curls: 4 x 10
​​​​​​​Leg extensions: 5 x 15

Day 4 - Shoulders, triceps, abs
Seated dumbbell press: 4 x 8-12
Lateral raises: 3 x 8-12
Reverse pec dec: 3 x 8-12
Cable pressdowns: 4 x 8-12
Seated overhead dumbbell extensions: 4 x 8-12
Single cable pressdowns: 3 x 8-12
Machine dips: 3 x 8-12
***I do more volume for triceps as I'm still recovering lost muscle tissue from a pinched nerve
Abs: I do 2 exercises, 4 sets x 12-15 each

Try this out and remember: keep it simple and don't overthink.

Just get in there and train, and follow the plan.
Results come from consistency more than anything else.

Train with Passion,

Jason

09/01/2023

This Builds more Muscle than Volume and Intensity?

The ongoing 'high volume vs. high intensity' debate has been going on for decades.

So which one is best? Which strategy in the gym builds more muscle?

The truth is they both work.

If you need proof, just look at the many great pro bodybuilders that have built their physiques, some training with more volume and some training with more intensity and less volume.

But here's something that works even better for building more muscle...

Forcing your muscles to work harder

Problem with Volume:
Training with more volume can be beneficial for gains. But if you're just going through the motions with a lot of sets and reps, you're not getting the most out of your workouts.

Problem with High Intensity:
You could argue that high-intensity workouts force your muscles to work harder. But that's only true if you're micro-focusing on the muscle you're intending to build.

How do you force your muscles to work harder?

Here are a few tips:

- Squeeze/flex the muscle at the peak of each rep
- Control the weight (don't let the weight control you)
- Focus more on the negative part of each rep
- Flex those muscles being worked between sets

Try this concept in your workouts for maximum gains.

Train with Passion,

Jason

P.S. Need a new program? Click here to see which program is best for you: https://www.themuscleprogram.com/shop/

08/18/2023

The days of extreme bulking and cutting are gone. Hopefully, anyway.

Because it's a flawed mentality. You should never be trying to make quick mass gains or getting shredded quickly.

Rather, it should be a natural process of accumulative decisions that you make on a daily, or weekly (overall) basis.

In other words, you should be eating for lean muscle gains all year round.

You may sway a little one way more than the other at times. But extremes aren't going to help much and those results from extremes are usually temporary, at best.

Here are 3 simple concepts to help you get started:

I lay this out in detail in my Sensible Muscle Building Meal Plan:
https://www.themuscleprogram.com/shop/

- Eat approximately your body weight in grams of protein each day

- Choose only healthy sources of carbs and fats, realizing that you need both

- Experiment with your own body to see how it responds to moderate carbs with lower fats vs moderate fats with lower carbs

The truth is our bodies respond differently. There's no one-size-fits-all.

And over the years you may find that things change and what worked in your 20s may not work the same in your 50s. So you have to adjust.

There are also things to consider like your training volume, intensity, and overall daily activity.

This doesn't mean you have to overthink the process. Keep things simple, eat good, train hard, and listen to your body.

Train with Passion,

Jason

08/11/2023

Bumping up the intensity and reducing the volume...

The first thing you need to realize when it comes to building muscle is that there is no perfect workout plan.

There is only what is sustainable for you and what works for you right now.

You could also say that any workout program is going to work if you put effort into it.

That said, different strategies may work at different times in your journey.

What I'm doing right now that's working is adding more intensity and reducing the overall volume.

Much of this is based on Dorian Yates' training philosophy (I mentioned Mike Mentzer last week...similar concept here but slightly different).

1 warm-up set
1 moderate set
1 working set

***Towards the end, I'll skip the warm-up and go directly to the moderate set followed by the working set. On the final exercise for that muscle, I may just do the one working set as you're thoroughly warmed up by that time.

Here's what I'm noticing just within one week:

- better pumps (I didn't expect this with less volume)
- sweating more
- overall, I feel better

Stay tuned for more updates on this training philosophy. This does not mean I'll never go back to high volume workouts.

Remember, everything works but it may not work forever. I still believe it's good to change things up now and then as your muscles adapt.

Train with Passion,

Jason

Check out my programs here: https://www.themuscleprogram.com/shop/

07/28/2023

It can be confusing to know how many reps and sets to do, or how much time you need (or don't need) to spend in the gym.

I'm going to give you simple solution that you can start using for every workout. And it's something that I've been using for a while now and works like magic.

First, understand that this is for you who have been training for a while, at least a few years, and beyond the beginner phase.

For everyone else, here's your solution:

Listen to your body. Learn to train with your own intuition.

Your body (and muscles) will tell you when it's time to hang it up, go home, and drink your protein shake.

When you experience that feeling, listen to your gut and end your workout. Don't do another set. Your body is telling you that you're done.

Other times you may feel that extra surge of energy during your workout and you know you can go harder and do more on that day.

By all means, follow that and do more.

Also, let's say it' leg day but your intuition is telling you to stay away from a certain exercise that day. Maybe it's squats, maybe leg press, may leg extensions. Skip that exercise and replace it with something else.

I know that doesn't sound 'tough' but it could you from injury, which can knock you out of commission for weeks if not longer.

Not only will this help you grow and get stronger but it will also keep your workouts exciting.

You're not going to be doing the exact same workout each time. And this can really help you make more gains.

Train with Passion,

Jason

04/21/2023

WHICH ONE WORKS THE BEST?

So, is training each muscle twice a week better than once a week?

​What about full-body training three times a week?

These are questions that we can easily get caught up on and overanalyze the entire muscle building process.

The truth is they all work.

The other truth is it doesn't really matter.

Here's what really matters if you truly want to build more lean muscle and get in the best shape of your life:

- Be consistent. Nothing works without consistency.

- Whatever training regimen you follow, do it for at least 6 weeks and give it a true chance - this is the only way to know if it's working better

- Change up your routine every 6-8 weeks. Our muscles adapt and so we need to shock them from time to time.

- Pay closer attention to what you're putting into your body. Garbage in, garbage out.

- LOVE the process. If you don't love what you do, you're not going to put the proper effort into it. Allow yourself to fall in love with the process.
​
Remember, everything works. So don't overanalyze the process. Just get in there and train, and get results.

Train with Passion,

Jason

P.S. Check out my programs here: https://www.themuscleprogram.com/shop/

04/07/2023

Getting shredded isn't as difficult as many make it out to be. And there are 3 reasons why most people failed at getting ripped.

Mistake 1: Restricting calories (too much)

Sure, in most cases you'll need to back off on how much you eat. But you still have to maintain muscle. You don't want to look skinny and unhealthy just to have six pack.

This means to you need to make sure you get enough protein and overall calories to do that.

Mistake 2: Going light and doing more reps

Light weight with a lot of reps is certainly better than nothing. But this isn't going to necessarily get you ripped.

Though your goal isn't to be a powerlifter, you still need to challenge yourself with resistance. Stick to a weight that is challenging for 8-12 reps.

Mistake 3: Not being patient or consistent

Getting shredded doesn't happen overnight. And many will give up on this goal before they even get started.

Give yourself a solid 12 weeks. Take 'before' pictures so that you haven't something to measure against 12 weeks later.

And be consistent during this time. Make that commitment to yourself that you're going to see this through till the end!

Train with Passion,

Jason

***Need a new training or nutrition program? Start one here: https://www.themuscleprogram.com/shop/

02/24/2023

Best Types of Reps for Muscle Growth and Being Pain-Free

When I first started weight training, I thought that I needed to get super strong, super fast.

But what I didn't realize until later is that being the strongest guy in the gym wasn't my true goal.

Like you, my goal was really to have a muscular physique. And though I didn't think about this back then, it was also longevity and being free of pain (joints, back, muscle pain, etc.).

Over the years (or I should say decades), I've found that the types of reps you do have the greatest impact on gaining more muscle and training pain-free.

Here are some points to consider:

- First, gain a clear understanding of what your true goals are. This will help you eliminate cognitive biases and try to compete with everyone else in the gym.

- Types of reps have little to do with heavy vs light weight, or high vs low reps.

- Types of reps that will help your muscles grow without the pain are going to be concentrated and focused reps.

- This does not mean you need ultra-slow reps.

- Your goal is to force your intended muscles to work harder, especially during the eccentric part of the exercise (often called the negative part of the rep).

If you put these concepts into practice every workout, you will feel more blood flow into your muscles giving you that desired pump.

And you'll be on the path to true muscle gains while reducing the risk of injury and pain.

***If you're ready to take things to a more serious level, start one of my premium training programs below:
https://themuscleprogram.com/shop/

02/17/2023

Do you ever feel like you're doing everything right but still aren't making gains?

- You're training consistently
- Your nutrition is on point, for the most part
- You're getting plenty of rest

There's one thing that you may be missing and it's something many don't even think about:

Your mental state

Not having your head in the right place can really hinder your goals, even gaining muscle.

So here are a few things that may help you:

- When you're working out, visualize that specific muscle growing. In your mind, think about what you want your muscles to look like. Be specific in your vision.

- Put extreme focus into every single rep and every millisecond throughout each rep. Don't let anything distract you.

- When you're not training, enjoy life and everything outside of the gym. Don't allow yourself to be stressed over anything. For one, stress is a muscle gains-killer. Secondly, I don't know anything who's solved any problems in their life by stressing over them.

Put these into practice for more gains, and a better state of being.

***If you're ready to take things to a more serious level, start one of my premium training programs below:
https://themuscleprogram.com/shop/

This is where you can browse products in this store.

02/10/2023

Stretching for More Muscle Gains

Being older (47), I grew up in an era where if it didn't have a direct impact on gaining muscle, I viewed it as non-essential.

Of course, this is flawed thinking.

And one of the things I disregarded in my early years could be preventing you from gaining more muscle.

Stretching Your Way to More Gains

How can stretching add more muscle?

Stretching the muscles you train after a workout can make room for more muscle as this can add more muscle fibers.

Stretching also increases blood flow which allows for more nutrients to be shuttled into the muscle.

Here are some tips for stretching:

- Stretch the muscles you trained for that workout after your workout
- Hold that stretch for 20-30 seconds
- Perform each stretch 2-3 times
- There's no need to overdo the stretching; just make sure that you feel that muscle being stretched

You don't have to have any complicated stretching routine. Just a simple stretch or two for each muscle will work.

I personally stretch after each workout but also do extra stretching for my lower back and hamstrings with some yoga exercises and other simple stretches daily, at other times.

Do this to make room for more muscle!

***If you're ready to take things to a more serious level, start one of my premium training programs: https://www.themuscleprogram.com/shop/

02/03/2023

First, I love squats. Always have. But I have some herniated discs in my neck that may prevent me from continuing them.

You may be one of those that have some sort of pain or ailment that prevents you from doing some exercises.

Or you may go through a time where you just want to change things up.

So I wanted to give you another option for your leg workout, and this is actually what I did this morning.

Leg Workout Without Squats

Try this:
- Single-leg extensions: 6 x 15
- Leg press: 5 x 21
- Seated leg curls: 4 x 12 *drop set on final
- Hack squats: 3 x 10 *slow, controlled reps
- Donkey calve raises: 4 x 21

You'll notice I included hack squats. There's no pressure on your next and much less on your back with these.

Again, I'm a fan of free-weight squats. If you can do them and you're using proper form to make the muscles work (and not your joints), by all means, continue doing squats.

But I do hope this helps you if you cannot squat for some reason. Or if you just want to change up your leg workout.

***If you're ready to take things to a more serious level, start one of my premium training programs below:
https://themuscleprogram.com/shop/

01/20/2023

I had to share this with you because it's going to give you a crazy pump and make your chest fill the entire room.

Let's get to it...

New Chest Workout (try this!)

Incline dumbbell press:
2 warm up sets x 15 reps
gradually increase the weight
5 sets x 12, 10, 8, 8, 15
go up each set but cut the weight back down on the final

Decline bench (or Hammer Strength) press:
4 sets x 10 reps
do a drop set on the final

Incline dumbbell flyes:
4 sets x 12 reps
do a drop set on the final

Incline bench (or machine) press:
3 x 15 reps
keep the momentum going and pump these out but be sure to flex your chest muscles throughout each rep...this will force your muscles to work harder (and grow!)

Try this on your next chest day.

***If you're ready to take things to a more serious level, start one of my premium training programs below

And don't forget to grab my Sensible Meal Plan guide, too!

CLICK HERE FOR MY PLANS: https://themuscleprogram.com