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| How to gain 20 pounds in a weeks |
Nate shares how he gained 20 pounds in 28 days, using techniques an elite fighter like Georges St-Pierre (GSP) might utilize to maneuver up a weight class. this is often a really, very comprehensive post.
If you’ve ever wondered the way to quickly gain muscle — or how a GSP versus Anderson Silva super-fight could happen — you’ll want to print this out and ask it often.
Let’s jump into the detail…
Georges St. Pierre vs. Anderson Silva: The Superfight
For the past years ago, rumors of a super-fight current UFC Welterweight champion Georges St Pierre and current Middleweight champion Anderson Silva.
If the fight becomes a reality, it'll easily be the most important fight in UFC history.
Fans want it. Sponsors want it. UFC president Dana White wants it. the sole people that appear to be they don’t want it?
St Pierre and Silva.
And it’s easy to ascertain why once you check out the stats:
St Pierre, who’s 5’10″, fights within the 170-pound division. Silva, who’s 6’2″, fights within the 185-pound division.
After reading Part 1, you recognize how elite fighters use weight manipulation to strategically lower their weight before official pre-fight weigh-ins. you furthermore may know that they quickly rehydrate to urge copy to their real weight.
In GSP’s case, that might be about 190 pounds. In Silvas? 230 pounds.
So for the super-fight to travel through, and for it to be a fairly fair fight, one among two things would wish to happen: either St Pierre would need to gain 20-30 pounds to maneuver up a weight class, or Silva would need to lose 20-30 pounds to maneuver down a weight class.
Both are very difficult.
It’s enough of a weight disparity to form even the foremost enthusiastic MMA fans chalk up the super-fight to a dream, something which will likely never happen.
But here’s the thing: that sort of utmost weight manipulation isn’t impossible. faraway from it.
It’s entirely possible to realize 20 pounds of quality mass in as little as 28 days.
That’s what Nate did recently with some help from GSP’s nutrition coach, Dr. John Berardi, and Martin Rooney, a strength coach who regularly trains UFC athletes.
And during this post, we explore how a man like GSP could gain 20-30 pounds during a short period of your time, increase his power, boost his strength, and maintain his athleticism and (mostly) endurance.
And maybe — just maybe — these techniques will make this super-fight a reality.
Take it away, Nate…
Enter Nate
I recently decided to undertake and gain 20 pounds of quality mass in 28 days.
Why?
For starters, tons of individuals within the fitness world don’t think this is often possible without taking steroids. Fortunately, this isn’t true. With the proper program and world-class advice, it’s attainable. I wanted to prove this beyond the shadow of a doubt.
Dr. John Berardi wanted a guinea pig to point out exactly how someone like GSP could–if he wanted to–gain enough muscle to maneuver up a whole weight class and combat a fighter like Anderson Silva.
I started the official experiment at 170 pounds and 27 days later, weighed in at 182.
This post detailed exactly how we did it
6 Strategies for Rapid Muscle Gain
[Note from Tim: Nate shares the precise hotel plan and workout program after outlining the six strategies/principles. Again, after reading once, this is often probably a post you’ll want to print out for reference.]
STRATEGY #1: CYCLE the quantity OF FOOD YOU EAT.
We kept things simple here. My nutrition plan was split into two different sorts of days: High-Calorie or Low-Calorie.
On my weight-training days, I ate more food. This ensured I used to be getting an enormous influx of nutrients on the times where my muscles could put them to use. On the times I did interval workouts or took faraway from the gym, I ate a touch less food. This helped me to feature weight without adding any body fat.
It’s important to notice that even my “low calorie” days still involved eating more food than wont to be"> I used to be previously used to. So, regardless of the day, I used to be always during a positive energy balance. apart from Sundays. Which brings me to the second strategy.
STRATEGY #2: USE INTERMITTENT FASTING.
Every Sunday I did a 24-hour fast to offset the inevitable fat gain that might normally accompany an eating plan like this. The goal was on behalf of me to be during a caloric surplus – an anabolic state – six days per week, eating more calories than I burn which might cause muscle growth.
And then I’d be in an extreme caloric deficit at some point per week, which might help reset my insulin sensitivity, boost somatotropin secretion, and help stimulate fat loss while preserving my lean mass.
STRATEGY #3: GIVE YOURSELF ROOM TO GROW.
Making an enormous change is all about small incremental improvements. you are trying something for touch while seeing how it works, and if you would like to, make a little change and repeat the steps.
For this experiment, Berardi started me off with tons of food, enough to where I’d be during a caloric surplus and gain muscle. But he didn’t overload me the maximum amount as he could have. Not initially, at least. He wanted to go away touch the flexibility to form changes if needed.
In both Weeks 3 and 4, we strategically added more calories to assist push me past a plateau when my weight stalled at 178 pounds. (You’ll see how we did that below.)
STRATEGY #4: EAT MORE FOOD. MUCH MORE.
My weight-gain nutrition plan involved far more food than wont to be"> I used to be used to eating. So rather than that specialize in counting calories — which might are a nightmare — we turned our attention instead of creating sure I used to be during a positive energy balance.
When you eat more calories than you burn, you gain weight. Dr. Berardi knew all I’d need to do to realize weight was to eat more food than I used to be eating before we started the experiment. which was easy to try to, since I used to be eating enough to only maintain a 170-pound body.
So what proportion food does it actually fancy gain 20 pounds? I went through and added everything I ate in 28 days. Here it is:
65 pounds of meat
54 bananas
84 scoops of protein powder
72 pieces of bread
36 sweet potatoes
7 jars of almond butter
5 jars of fruit jam
8 jars of sauerkraut
144 cups of vegetables
36 pieces of fruit
72 squares of bittersweet chocolate
8 bags of frozen blueberries and raspberries
7 cans of coconut milk
4 cartons of heavy light whipping cream
STRATEGY #5: TRAIN YOUR ASS OFF.
Most guys think the educational program is the most vital part of gaining muscle. Well, most guys are wrong. If I didn’t eat enough food I could have trained as hard or as long as I wanted and not much would have happened.
Of course, the workout program is vital. So Martin Rooney hooked me up with a variation of his Training For Warriors routine that he uses for high-level UFC athletes like brothers Jim and Dan Miller.
Here’s what it looked like:
Monday: Upper Body Strength
This workout focused on compound exercises and used heavyweights to create strength and target fast-twitch muscle fibers, those most primed for growth.
Tuesday: Hurricane Day – Sprints
An intense total-body workout that promoted rapid fat burning and power development. Martin calls them “hurricanes” because the workouts are sort of a brief, powerful storm that makes disruption within the muscular, cardiovascular, and neurological systems.
They’re also a number of the toughest workouts I’ve ever wiped out my life. (I nearly passed out after my first Hurricane session; I took a 5-minute nap next to the treadmill.)
Wednesday: Off – Recovery
A much-needed rest for my muscles and mind.
Thursday: Hurricane Day – Energy Circuit
A brief, intense workout comprised of 5 unconventional exercises (like sledgehammer slams, ball work, and cord climbs) all wiped out circuit fashion.
Friday: Upper Body Hypertrophy
A second upper-body day that used less complex exercises and better reps to market more muscle growth.
Saturday: Lower Body Strength
Just like the Upper Body Strength day, this workout focused on compound exercises and used heavyweights to create strength and target fast-twitch muscle fibers.
Sunday: Off – Recovery
Another day of rest.
So once you put it the weight-gain nutrition plan and workout program together, this is often what you get:
Monday: High Calorie / Upper-Body Strength
Tuesday: Low Calorie / Hurricane Sprints
Wednesday: Low Calorie / Off
Thursday: Low Calorie / Hurricane Energy Circuit
Friday: High Calorie / Upper Body Hypertrophy
Saturday: High Calorie / Lower Body Strength
Sunday: Fast / Off
STRATEGY #6: USE STRATEGIC SUPPLEMENTS.
We wish to say “Supplements are supplements.” In other words, they’re ingredients you increase a sensible eating and educational program. They don’t replace them.
Despite what the supplement ads say, no guy has ever built an honest body by taking a weird powder with a stupid name and doing nothing else.
For this experiment, however, Dr. Berardi decided I should use a couple of supplements strategically to maximize the quantity of muscle I could repose on such a brief time-frame. With only 28 days to realize 20 pounds, I had to seem at every opportunity to require additional calories.
The following surely didn’t “make the difference”. But they did help.
Multivitamin: Helps fix small decencies of vitamins and minerals and enhances energy metabolism. I used Optimum Multivitamin.
Protein powder: Having large quantities of protein so easier. I used Optimum Gold Standard Casein for my Breakfast and Jay Robb Egg-White Protein for my Shakes.
Vitamin D: albeit natural sunlight allows our body to make vitamin D, many folks are still deficient, which may cause loss of muscle strength and mass and low levels of immunity. I used Vitamin D3 by NOW.
Creatine monohydrate: Helps regenerate muscle energy stores and may improve strength, boost performance, and increase muscle mass. I used the Biotest creatine monohydrate.
Liquid fish oil: A key source of omega-3 fatty acids that help improve mood and motivation while boosting fat-burning and dampening inflammation. I used Carlson’s Very Finest Liquid animal oil.
BCAA capsules: Helps reduce the prospect of muscle tissue breakdown while stimulating protein synthesis, resulting in better recovery and preservation of lean muscle mass. I used Optimum BCAA capsules totally on my fasting days.
Greens powder: Veggies, fruits, algae, and/or grasses that are compacted and distilled into powdered form and contain vitamins, minerals, fiber, and phytonutrients. All goodies for a grown man. I used Biotest Superfood.
Peri-workout drink: Supplies essential amino acids to assist re-build muscle and acts as a performance-enhancing stimulant. I used Purple Wraath by Controlled Labs.
Post-workout drink: a mix of high-quality protein and fast-acting carbohydrates that helps your body recover and rebuild quickly. I used Universal Torrent.
The Weight Gain Menu – Weeks 1 and a couple of
Now that we all know the strategies, let’s get to the particular menu.
HIGH-CALORIE DAY (MONDAY, FRIDAY, SATURDAY)
Breakfast
Breakfast pudding
The following was all put into a blender and blended into a pudding.
2 frozen bananas, blended until creamy
1/4 cup of almond milk
3 scoops casein protein powder
2 squares high cacao chocolate
Side dish
4 pieces of whole-grain bread
2 Tbsp peanut or almond butter
2 Tbsp jam
multivitamin
3,000 IU vitamin D
1 tsp creatine in coffee or tea
Immediately Pre-Workout
500ml water
10 grams of BCAA’s
Sip During Workout
1L water with
1 scoop of workout drink
Immediately Post-Workout
1L water with
3 scoops post-workout drink
Post-Workout Meal
1.5lb any sort of lean meat
3 cups of favorite veggies
½ cup sauerkraut*
2 large sweet or white potatoes
1 Tbsp Udo’s 3.6.9 oil
Anytime Meal
1lb any sort of lean meat
3 cups of favorite veggies
½ cup sauerkraut*
2 servings of your favorite fruit
1 Tbsp animal oil
*Your body features a mixture of excellent and bad bacteria in it. Fermented foods like sauerkraut are rich in enzymes and help increase the number of excellent bacteria in your intestines. You’ll notice my diet contained a cup of sauerkraut per day. That’s not in there accidentally.
LOW-CALORIE DAY (TUESDAY, WEDNESDAY, THURSDAY)
Breakfast
Breakfast pudding
2 frozen bananas, blended until creamy
1/4 cup of almond milk
3 scoops casein protein powder
2 squares high cacao chocolate
Side dish
2 pieces of whole-grain bread
1 Tbsp peanut or almond butter
1 Tbsp jam
multivitamin
3,000 IU vitamin D
1 tsp creatine in coffee or tea
Lunch
1.5lb any sort of fattier meat
3 cups of favorite veggies
1/4 cup mixed raw nuts
½ cup sauerkraut
1 large sweet or white potato
1 Tbsp Udo’s 3.6.9 oil
Dinner
1lb any sort of fattier meat
3 cups of favorite veggies
½ cup sauerkraut
1 serving of your favorite fruit
1 Tbsp animal oil
FASTING DAY (SUNDAY)
I fasted every Sunday intending to reboot my insulin sensitivity and carb tolerance before another 6 days of massive eating. the principles were simple:
Rule 1: Stop eating by 10 pm on Saturday.
Rule 2: On Sunday, eat 3 meals consisting of the following:
1L water with 1/2 serving greens powder
15g BCAA’s
1 cup of tea
Why have these fake meals? consistent with Dr. Berardi, we release a hormone called ghrelin about a half-hour before our normal meal times, which stimulates hunger pangs and gets us ready for the upcoming meal.
So it had been psychologically comforting to possess some quite eating routine. The BCAAs and greens powder made it desire I used to be still “eating”, which helped curb those hunger signals. (Plus the BCAAs helped preserve my lean muscle mass.)
Also, the caffeine in tea (or coffee) helped to liberate stored fats. This helped my body eat the “food” that was stored in my love handles rather than requiring me to truly have a meal.
Rule 3: Break the fast at 10 pm Sunday night by eating 1 pound of any protein with 3-4 cups of veggies.
The Weight Gain Menu between Weeks 3 and 4
My menu on Weeks 3 and 4 followed an equivalent base menu as above but we strategically added calories. In Week 3, we introduced a Super-Shake (basically a flowery protein shake) because by this point I used to be uninterested in chewing. Drinking a shake was much easier.
Here’s what we added:
WEEK 3 ADDITIONS
High-Calorie Day Super Shake (Monday, Friday, Saturday)
8 oz unsweetened almond milk
2 Tbsp heavy cream/whipping cream
1 scoop protein powder
Handful frozen raspberries
Handful frozen blueberries
Low-Calorie Day Super Shake (Tuesday, Wednesday, Thursday)
8 oz unsweetened almond milk
2 oz coconut milk
1 scoop protein powder
2 Tbsp cocoa nibs or 99% chocolate
1 Tbsp favorite spread
WEEK 4 ADDITIONS
We continued to feature more food for my existing meals in Week 4.
Additions to High-Calorie days
1 banana to my breakfast pudding (for a complete of three bananas)
1 chocolate square to my breakfast pudding (for a complete of three chocolate squares)
1 scoop Purple Wraath to my workout drink (for a complete of two scoops)
1 scoop Universal Torrent to my post-workout drink (for a complete of 4 scoops)
2 Tbsp spread to my breakfast toast side-dish (for a complete of 4 Tbsp)
1 Tbsp of jam to my breakfast toast side-dish (for a complete of two Tbsp)
2 Tbsp cream to my Super Shake (for a complete of 4 Tbsp)
1 scoop protein to my Super Shake (for a complete of two scoops)
Additions to Low-Calorie days
1 banana to my breakfast pudding (for a complete of three bananas)
1 chocolate square to my breakfast pudding (for a complete of three chocolate squares)
1 Tbsp spread to my breakfast toast side-dish (for a complete of two Tbsp)
2 oz coconut milk to my Super Shake (for a complete of 4 oz)
1 scoop protein to my Super Shake (for a complete of two scoops)
1 Tbsp chocolate to my Super Shake (for a complete of three Tbsp)
1 Tbsp spread to my Super Shake (for a complete of two Tbsp)
These were seemingly small changes that made an enormous impact on what proportion of weight I gained in the week.
Workout Program – Week 1
MONDAY – UPPER BODY STRENGTH
Warm-up
3 sets jumping jacks x 10
3 sets pogo jumps x 50
3 sets of wideouts x 10
2 sets of 20-yard skips
2 sets of 20-yard side shuffle
2 sets of 20-yard carioca
2 sets of 20 yards backward run
1 set of fireside hydrants x 8
1 set of forwarding hip circles x 8
1 set of backward hip circles x 8
1 set of side leg raise x 8
2 sets of band shoulder external rotation x 10
2 sets of band shoulder row x 10
2 sets of band shoulder extension x 10
Weights
Bench Press
Warm-up sets of 5 reps up to the load of your 5RM (5 Rep Max)
Perform 5 sets of 5RM.
Weighted Chin-up
Warm-up set of 8 reps.
The second set with 25 pounds of 6.
Perform 4 sets of 6 reps with 6RM.
Weighted Dips
Warm-up set of 10 reps.
The second set with 30 pounds for 8.
Perform 4 sets of 8 reps with 8 RM.
Overhead Press
Perform 4 sets of 10 with 10RM.
Barbell Curls
Perform 4 sets of 10 with 10RM.
Abs of your choice
(I did 3 sets of 8 reps of weighted crunches.)
TUESDAY – HURRICANE SPRINTS
Warm-up
3 sets jumping jacks x 10
3 sets pogo jumps x 50
3 sets of wideouts x 10
2 sets of 20-yard skips
2 sets of 20-yard side shuffle
2 sets of 20-yard carioca
2 sets of 20 yards backward run
1 set of fireside hydrants x 8
1 set of forwarding hip circles x 8
1 set of backward hip circles x 8
1 set of side leg raise x 8
5 sets of quick steps for five yards
5 sets of high knees for five yards
Hurricane Category 2
Round 1
Sprint on the treadmill at 10 mph and 10% grade incline for 25 seconds.
Jump off the treadmill and perform the following:
1 x 20 regular crunch
1 x 20 table-top crunch
Repeat from beginning for a complete of three rounds.
Rest 2 minutes before moving on to Round 2.
Round 2
Sprint on the treadmill at 11 mph and 10% grade incline for 20 seconds.
Jump off the treadmill and perform the following:
1 x 20 knee-grab crunch
Repeat from beginning for a complete of three rounds.
Rest 2 minutes before moving on to Round 3.
Round 3
Sprint on the treadmill at 12 mph and 10% grade incline for 20 seconds.
Jump off the treadmill and perform the following:
1 x 20 bicycle crunch
Repeat from beginning for a complete of three rounds.
WEDNESDAY – OFF
THURSDAY – HURRICANE ENERGY CIRCUIT
Warm-up
3 sets jumping jacks x 10
3 sets pogo jumps x 50
3 sets of wideouts x 10
2 sets of 20-yard skips
2 sets of 20-yard side shuffle
2 sets of 20-yard carioca
2 sets of 20 yards backward run
1 set of fireside hydrants x 8
1 set of forwarding hip circles x 8
1 set of backward hip circles x 8
1 set of side leg raise x 8
5 sets of quick steps for five yards
5 sets of high knees for five yards
Training For Warriors Circuit
Complete each station of the circuit for 1 minute for five total minutes. Rest for 3 minutes and repeat. Rest for 2 minutes and perform the last round for 25 seconds each station.
1. Rope
Begin standing holding one end of the rope in each hand. Start by performing 10 double-arm swings by bringing the arms up and down as violently as possible. Then perform 9 alternating swings by bringing each arm up and down one at a time. Then perform 10 rotations by bringing each arm up and bent the edges and backtrack. Once all 25 reps are completed as fast as possible, start back at the start for the allotted time.
2. Kettlebell Swing
Begin standing with the kettlebell in both hands. Swing the bell between the legs. Extend at the knees and hips and swing the bell forward to shoulder height. Repeat for 9 reps. Then perform 10 more reps using each arm (single-handed swings). Once the 30 reps are completed, start back at the start with two hands for the allotted time.
3. ball Slams
Begin holding the drugs ball in both hands overhead. Fire the ball into the bottom as hard as possible. Recover the ball and repeat for as many reps as possible within the allotted time.
4. Sledge Hammer Swings
Begin facing the tire with both feet forward holding the hammer. Bring the hammer back and over one side of the body and hit the tire as hard as possible. Return the hammer over the opposite side of the body and repeat for as many reps as possible within the allotted time.
5. Ladder
Begin standing inside the ladder with both feet. Jump and land together with your feet outside of and forward one box. Jump your feet back to the box and repeat for the length of the ladder and back. Once completed, begin running with high knees using one foot in each box, down and back the length of the ladder. Once this second set is finished, perform side steps through the ladder using two feet in each box down and copy the ladder. Once the third set is completed, start at the start and complete as many reps within the allotted time possible.
FRIDAY – UPPER BODY HYPERTROPHY
Warm-up
3 sets jumping jacks x 10
3 sets pogo jumps x 50
3 sets of wideouts x 10
2 sets of 20-yard skips
2 sets of 20-yard side shuffle
2 sets of 20-yard carioca
2 sets of 20 yards backward run
1 set of fireside hydrants x 8
1 set of forwarding hip circles x 8
1 set of backward hip circles x 8
1 set of side leg raise x 8
2 sets of band shoulder external rotation x 10
2 sets of band shoulder row x 10
2 sets of band shoulder extension x 10
Weights
Close Grip Bench
Do 3 warmup sets of 5 reps.
Perform 4 sets of 8 together with your 8 RM.
Cable High Pull
Do 4 sets of 10 reps after a warmup set.
Band Triceps Pushdown
Do 4 sets of 15 reps.
Cable Rows
Do 4 sets of 8 reps with 8RM.
Dumbbell Curls
Do 3 sets of 8 each arm.
Abs of your choice.
(I did 3 sets of 5 reps on all sides of half-kneeling chops.)
SATURDAY – LOWER BODY STRENGTH
Warm-up
3 sets jumping jacks x 10
3 sets pogo jumps x 50
3 sets of wideouts x 10
2 sets of 20-yard skips
2 sets of 20-yard side shuffle
2 sets of 20-yard carioca
2 sets of 20 yards backward run
1 set of fireside hydrants x 8
1 set of forwarding hip circles x 8
1 set of backward hip circles x 8
1 set of side leg raise x 8
Weights
45-degree back raise
Perform 1 set of 10 with bodyweight.
Perform 1 set of 8 with 25 pounds.
Perform 1 set of 8 with 45 pounds.
Perform 1 set of 8 with 70 pounds.
Barbell Squat
Do 3-4 warmup sets.
Perform 5 sets of 8 reps with 8RM.
Deadlift
Do 3-4 warmup sets.
Perform 5 sets of 8 reps with 8RM.
SUNDAY – OFF
WORKOUT PROGRAM – WEEK 2
MONDAY – UPPER BODY STRENGTH
Warm-up
Same as Week 1.
Weights
Bench Press
Warmup sets of 6 reps up to the load of your 6RM.
Perform 5 sets of 6RM.
(The goal is to use heavier weight in a previous couple of sets than Week 1 at 5 reps.)
Weighted Chin-up
Warmup set of 8 reps.
Do the second set with 25 pounds for 8 reps.
Perform 4 sets of 8 reps with 8RM.
(The goal is to use heavier weight in a previous couple of sets than Week 1 at 6 reps.)
Weighted Dips
Warmup set of 10 reps.
Do the second set with 30 pounds for 10.
Perform 4 sets of 10 reps with 10RM.
(The goal is to use heavier weight in a previous couple of sets than Week 1 at 8 reps.)
Overhead Press
Perform 5 sets of 6 with 6RM.
Barbell Curls
Perform 5 sets of 8 with 8RM
Abs of your choice
(I did 3 sets of 10 weighted crunches.)
TUESDAY – HURRICANE SPRINTS
Warm-up
Same as Week 1.
Round 1
Sprint on the treadmill at 9.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
Push Jerks x 10
Close Grip Snatch x 8
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 2.
Round 2
Sprint on the treadmill at 10.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
Wide Grip Bent Over Row x 10
High Pull x 10
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 3.
Round 3
Sprint on the treadmill at 11.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
Biceps Curl x 10
Cleans x 10
Repeat from beginning for a complete of three sets.
Curl into a ball and check out to not present.
WEDNESDAY – OFF
THURSDAY – HURRICANE ENERGY CIRCUIT
Warm-up
Same as Week 1.
Training For Warriors Circuit
Complete each station of the circuit for 2 minutes for five total minutes. Rest for 4 minutes and repeat. Rest for 2minutes and perform the last round for 30 seconds each station.
1. Farmer’s Walk
Begin standing holding an important dumbbell in each hand with the elbows extended. Walk for 20 yards down and back as repeatedly as possible within the time allotted.
2. Sandbag Drag
Begin facing the sandbag while gripping the bag with both hands. Drag the bag backward for 20 yards, employing a toe-heel foot contact. Repeat for space as repeatedly as possible within the time allotted.
3. Hand-Over-Hand Rope Pull
Begin standing with the only rope in each hand. Pull the rope to the hip with the far hand then grab further down the rope with the other hand. Repeat for as repeatedly as possible within the allotted time.
4. Prowler Push or Sled Push
Begin using the high grip on the Prowler. Taking as big of steps as possible, push it 20 yards. frolic to the opposite side and push it back using a low grip. Repeat for the maximum amount of distance as possible within the allotted time.
5. Tire Flip
Begin facing the tire. Bend down and grab both hands under rock bottom rim. Using the legs, lift the tire onto one side while keeping the elbows extended. Turn the hands over and push the tire down as hard as possible. Run to the opposite side of the tire and flip it back to the other side. Repeat for as many reps as possible within the allotted time.
FRIDAY – UPPER BODY HYPERTROPHY
Warm-Up
Same as Week 1.
Weights
Close Grip Bench
Do 3 warmup sets of 5 reps.
Perform 4 sets of 10 together with your 10RM.
Cable High Pull
Do 4 sets of 8 reps after a warmup set.
Band Triceps Pushdown
Do 4 sets of 20 reps.
Cable Rows
Do 4 sets of 8 reps with 8RM.
Dumbbell Curls
Do 3 sets of 8 each arm.
Abs of your choice.
(I did 3 sets of 6 reps on all sides of half-kneeling chops.)
SATURDAY – LOWER BODY STRENGTH
Warm-up
Same as Week 1.
Weights
45-degree back raise
Perform 1 set of 10 with bodyweight.
Perform 1 set of 8 with 25 pounds.
Perform 1 set of 8 with 45 pounds.
Perform 1 set of 8 with 90 pounds.
Barbell Squat
Do 3-4 warmup sets.
Perform 5 sets of 8 reps with 8RM.
Deadlift
Do 3-4 warmup sets.
Perform 5 sets of 8 reps with 8RM.
SUNDAY – OFF
WORKOUT PROGRAM – WEEK 3
MONDAY – UPPER BODY STRENGTH
Warm-up
Same as Weeks 1 and a couple of.
Weights
Band Bench Press
Warmup sets of 5 reps up to the load of your 5RM.
Perform 5 sets of 5RM.
(I used mini-bands. Here’s a video of how they work.)
Alternating Grip Weighted Chin-up
(One hand employing an overhand grip, and therefore the other hand using an underhand grip.)
Warmup set of 8 reps. (4 reps with each grip.)
Do the second set with 25 pounds for 8 reps. (4 reps with each grip.)
Perform 4 sets of 8 reps with 8RM. (4 reps with each grip.)
Weighted Dips
Warmup set of 6 reps.
Do the second set with 40 pounds for six reps.
Perform 5 sets of 6 reps with 6RM.
Overhead Press
Perform 5 sets of 5 with 5RM.
Barbell Curls
Perform 4 sets of 8 with 8RM
Abs of your choice
(I did 3 sets of 10 of reverse crunches.)
TUESDAY – HURRICANE SPRINTS
Warm-up
Same as Weeks 1 and a couple of.
Round 1
Sprint on the treadmill at 9.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
High Pull x 10
Bent-over Row x 8
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 2.
Round 2
Sprint on the treadmill at 10.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
Close-Grip Snatch x 10
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 3.
Round 3
Sprint on the treadmill at 11.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
Cleans x 10
Repeat from beginning for a complete of three sets.
WEDNESDAY – OFF
THURSDAY – HURRICANE ENERGY CIRCUIT
Warm-up
Same as Weeks 1 and a couple of.
Training For Warriors Circuit
Same exercises as Week 1 but with different time parameters Complete each station of the circuit for 30 seconds for two .5 total minutes. Rest for 1 minute and repeat. Do 4 total sets.
FRIDAY – UPPER BODY HYPERTROPHY
Warm-Up
Same as Weeks 1 and a couple of.
Weights
Incline Barbell Bench Press
Do 3 warmup sets of 5 reps.
Perform 4 sets of 10 together with your 10RM.
One-Arm Dumbbell Row
Do 4 sets of 8 reps after a warmup set.
Cable Triceps Pushdown
Do 4 sets of 12 reps.
Bent-Over Reverse Fly with Dumbbells
Do 4 sets of 8 reps with 8RM.
Dumbbell Curls
Do 3 sets of 8 reps.
Abs of your choice.
(I did 3 sets of 8 reps on all sides of half-kneeling chops.)
SATURDAY – LOWER BODY STRENGTH
Warm-up
Same as Weeks 1 and a couple of.
Weights
45-degree back raise
Perform 1 set of 10 with bodyweight.
Perform 2 sets of 8 with 45 pounds.
Perform 2 sets of 8 with 90 pounds.
Barbell Squat
Do 3-4 warmup sets.
Perform 5 sets of 8 reps with 8RM.
Deadlift
Do 3-4 warmup sets.
Perform 5 sets of 8 reps with 8RM.
SUNDAY – OFF
WORKOUT PROGRAM – WEEK 3
MONDAY – UPPER BODY STRENGTH
Warm-up
Same as Weeks 1 and a couple of.
Weights
Band Bench Press
Warmup sets of 5 reps up to the load of your 5RM.
Perform 5 sets of 5RM.
(I used mini-bands. Here’s a video of how they work.)
Alternating Grip Weighted Chin-up
(One hand employing an overhand grip, and therefore the other hand using an underhand grip.)
Warmup set of 8 reps. (4 reps with each grip.)
Do the second set with 25 pounds for 8 reps. (4 reps with each grip.)
Perform 4 sets of 8 reps with 8RM. (4 reps with each grip.)
Weighted Dips
Warmup set of 6 reps.
Do the second set with 40 pounds for six reps.
Perform 5 sets of 6 reps with 6RM.
Overhead Press
Perform 5 sets of 5 with 5RM.
Barbell Curls
Perform 4 sets of 8 with 8RM
Abs of your choice
(I did 3 sets of 10 of reverse crunches.)
TUESDAY – HURRICANE SPRINTS
Warm-up
Same as Weeks 1 and a couple of.
Round 1
Sprint on a treadmill at 9.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
High Pull x 10
Bent-over Row x 8
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 2.
Round 2
Sprint on a treadmill at 10.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
Close-Grip Snatch x 10
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 3.
Round 3
Sprint on a treadmill at 11.5 mph x 10% grade for 25 seconds.
Jump off the treadmill, grab a 65-pound barbell, and do the following:
Cleans x 10
Repeat from beginning for a complete of three sets.
WEDNESDAY – OFF
THURSDAY – HURRICANE ENERGY CIRCUIT
Warm-up
Same as Weeks 1 and a couple of.
Training For Warriors Circuit
Same exercises as Week 1 but with different time parameters Complete each station of the circuit for 30 seconds for two .5 total minutes. Rest for 1 minute and repeat. Do 4 total sets.
FRIDAY – UPPER BODY HYPERTROPHY
Warm-Up
Same as Weeks 1 and a couple of.
Weights
Incline Barbell Bench Press
Do 3 warmup sets of 5 reps.
Perform 4 sets of 10 together with your 10RM.
One-Arm Dumbbell Row
Do 4 sets of 8 reps after a warmup set.
Cable Triceps Pushdown
Do 4 sets of 12 reps.
Bent-Over Reverse Fly with Dumbbells
Do 4 sets of 8 reps with 8RM.
Dumbbell Curls
Do 3 sets of 8 reps.
Abs of your choice.
(I did 3 sets of 8 reps on all sides of half-kneeling chops.)
SATURDAY – LOWER BODY STRENGTH
Warm-up
Same as Weeks 1 and a couple of.
Weights
45-degree back raise
Perform 1 set of 10 with bodyweight.
Perform 2 sets of 8 with 45 pounds.
Perform 2 sets of 8 with 90 pounds.
Barbell Squat
Do 3-4 warmup sets.
Perform 5 sets x 6 of 6RM.
Deadlift
Do 3-4 warmup sets.
Perform 5 sets x 6 of 6RM.
SUNDAY – OFF
WORKOUT PROGRAM – WEEK 4
MONDAY – UPPER BODY STRENGTH
Warm-up
Same as Weeks 1, 2, and 3.
Weights
Band Bench Press
Warmup sets of 8 reps up to the load of your 8RM.
Perform 5 sets of 8RM.
Weighted Pull-Up
Warmup set of 8 reps.
Do the second set with 25 pounds for 8 reps.
Perform 3 sets of 6 reps with 40 pounds added.
Weighted Dips
Warmup set of 6 reps with 25 pounds added.
Do the second set with 40 pounds for six reps.
Perform 5 sets of 6 reps with 80 pounds added.
Overhead Press
Perform 4 sets of 8 with 8RM.
Barbell Curls
Perform 4 sets of 10 with 10RM
Abs of your choice
(I did 3 sets of 12 of reverse crunches.)
TUESDAY – HURRICANE SPRINTS
Warm-up
Same as Weeks 1, 2, and 3.
Round 1
Sprint on the treadmill at 10 mph x 10% grade for 30 seconds.
Jump off the treadmill, and do the subsequent with lightweight:
Cable Row x 10
Cable Triceps Pressdown x 8
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 2.
Round 2
Sprint on the treadmill at 10.5 mph x 10% grade for 30 seconds.
Jump off the treadmill, and do the subsequent with lightweight:
Cable High-Pull to Chin x 10
Repeat from beginning for a complete of three sets.
Rest 2 minutes before performing Round 3.
Round 3
Sprint on a treadmill at 11.5 mph x 10% grade for 30 seconds.
Jump off the treadmill, and do the subsequent with lightweight:
Cable Lat Pull-Down x 10
Repeat from beginning for a complete of three sets.
WEDNESDAY – OFF
THURSDAY – HURRICANE ENERGY CIRCUIT
Warm-up
Same as Weeks 1, 2, and 3.
Training For Warriors Circuit
Same exercises as Week 2 but with different time parameters Complete each station of the circuit for 30 seconds for two .5 total minutes. Rest for 1 minute and repeat. Do 4 total sets.
FRIDAY – UPPER BODY HYPERTROPHY
Warm-Up
Same as Weeks 1, 2, and 3.
Weights
Incline Barbell Bench Press
Do 3 warmup sets of 5 reps.
Perform 4 sets of 6 with 6RM.
One-Arm Dumbbell Row
Do 4 sets of 8 reps after a warmup set.
Cable Triceps Pushdown
Do 4 sets of 10 reps.
Bent-Over Reverse Fly with Dumbbells
Do 3 sets of 10 reps.
Dumbbell Curls
Do 3 sets of 8 reps.
Abs of your choice.
(I did a basic plank for 3 sets of 30 seconds.)
SATURDAY – LOWER BODY STRENGTH
Warm-up
Same as Weeks 1, 2, and 3.
Weights
45-degree back raise
Perform 1 set of 10 with bodyweight.
Perform 2 sets of 8 with 45 pounds.
Perform 2 sets of 8 with 90 pounds.
Barbell Squat
Do 3-4 warmup sets.
Perform 5 sets x 10 of 10RM.
Deadlift
Do 3-4 warmup sets.
Perform 5 sets x 8 of 8RM.
SUNDAY – OFF
Girth, Body Fat, and Performance Metrics After Gaining 20 Pounds
So let’s say Georges St Pierre wanted to place on 20 pounds to maneuver up a weight class to fight Anderson Silva. (Granted, he probably wouldn’t roll in the hay in 28 days.)
What would happen to his performance? Would he get slow and fat? or maybe more powerful and agile?
We can only speculate with GSP, but here’s what happened to me.
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