1/13/14 Workouts: Jim Stoppani, PhD www.jimstoppani.com/home/workouts/default-workouts/279 1/10 Jim Stoppani, PhD jimstoppani.com Down And Up Mass Program (weeks 1-4). Down And Up Mass Program Jim Stoppani Bodybuilding. Down And Up Mass Program (weeks 5- 7) Jim Stoppani, Ph. Related Book: Federal Communications Commission.

When muscles get into a comfort zone, they usually stop growing. You know what I'm talking about: the same weights, the same rep ranges, the same exercises in the same order, month after month, year after year. It's totally predictable and it's a recipe for plateaus in size and strength. Well, I'm not a comfort zone type of guy, and my Down and Up Mass program is proof of that. It hits your muscles with heavy weights, light weights, low reps, high reps, straight sets, pre-exhaust and many things in between. Leave that to your muscles.

Down and Up Mass is the perfect program for maximizing lean muscle and strength gains – or even dropping body fat while you add muscle and strength. What it's not perfect for is keeping you in a comfort zone: and that's just the way I like it. A Tutta Chimica Zanichelli Pdf Printer. Split The Difference The Down and Up Mass program can be done by training four days a week for a total of 10 weeks or by training six days a week for seven weeks.

The program is a four-day split, which means it takes four separate workouts to train all the major muscle groups in the body. Workout 1 trains chest, triceps and abs; Workout 2 hits back, biceps, forearms and calves, as well as deadlifts (technically a leg exercise, but the back is worked to a large extent, too); Workout 3 trains shoulders, traps and abs; Workout 4 hits legs and calves. If you train four days a week, each muscle group will be worked once every seven days. If you can squeeze two more workouts in each week, you'll train each muscle group every four or five days, depending on when you take your rest day. If training four days a week, ideally your split would look like this: This content is for members only - The above split is ideal because it provides your body a rest from resistance training after every two workouts, which helps to maximize recovery.

However, it's not 100% essential that you train on these exact days each week. Any four days of the week will do.

If you need to train Monday, Tuesday, Wednesday and Thursday and take Friday, Saturday and Sunday off as your active rest days, that's fine. Whatever works for your schedule. And it doesn't have to be the same four days every week. Let's say you're following the four-day split I outlined above, but on Thursday, a college buddy is in town. Atoms To Mass In Grams Converter To Oz.

Instead of training after work, you were thinking of meeting up with him to have dinner and hang out all night. Enjoy your life. All you need to do is bump Workout 3 to Friday and Workout 4 to Saturday or even Sunday. To train six days a week, the ideal split would like this and vary each week: This content is for members only - *The program is complete after this workout.

How do you decide which split to follow? The major deciding factor should be your schedule. If you can't realistically commit to six days per week, stick with the four-day split. Both programs will provide similar results. In addition to your schedule, your training experience should also influence the split you choose.

If you have less than six months of consistent weight training under your belt, I suggest you go with the four-day split. If you're new to weight training, stop reading this right now and go start either my or my. Once you've completed at least one of these programs, come back and consider Down and Up. For those who have just completed my program, I highly encourage you to do Down and Up six days a week. Just like with rep ranges and exercises used, you also need to change up your training frequency.