ABSOLUTE

MUSCLE

KYLE HUNT
 The "content" presented herein is for informational purposes only and
intended for adults capable of understanding the content and capable of
seeking medical advice from appropriately licensed professionals when
necessary. Before starting any physical fitness program, especially one as
intense as this, please consult a doctor. This book may not be reproduced,
transmitted, or recorded in any form without written consent from the
author.
 Table of Contents
The Ultimate Training Guide to Build Muscle.........5
Nutrition Recommendations to Build Muscle....21
Getting Started............................................................33
The Warm-up.................................................................36
FAQ....................................................................................38
4-Day Program..............................................................44
5-Day Program..............................................................51
6-Day Program..............................................................58
About the Author.........................................................65
The Next Step...............................................................66

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The Ultimate Training Guide to Build Muscle
In 1985, one of the all-time great training montages in cinema history hit
theaters.
It had everything.
The United States was up against the Soviet Union during the heart of the Cold
War. Old school grit and determination against new age science. It had revenge,
a killer soundtrack, and above all else, it had muscle.
Of course, I am talking about Rocky 4.
If you are unfamiliar with the series, in this installment, Rocky goes up against
the Soviet killing machine, Drago. Both guys are in phenomenal shape, and it is
on full display. There are over seven minutes of testosterone-fueled training
scenes.
Man, they don’t make movies like they used to.
As a kid, I probably watched that movie a hundred times. Although I didn’t know
it at the time, it planted a seed in my head at an early age. I wanted to be jacked.
Some kids have superheroes; I had Sly Stallone.
Why Building Muscle is Important
Building muscle is a fascinating topic.
Everyone from pro athletes to your grandmother can benefit from gaining
muscle. Increasing muscle size is the key to improving body composition,
strength potential, athletic performance, health, longevity, and more. Building
muscle goes well beyond just bodybuilding.
With that said, the aesthetic component of building muscle is a prime motivator
for most people.

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Even a few extra pounds of lean tissue can transform the look of a physique.
When people say they want to be “fit and toned,” they mean, “I want to be lean
and muscular.” It’s impossible to shape fat, and you can’t flex what’s not there.
The relationship between building muscle and gaining strength is a popular topic.
There are multiple factors contributing to muscular strength, and muscle size is
one. Building muscle does not necessarily increase strength linearly, but a larger
muscle has the potential to be a stronger muscle. A new study on powerlifting
meet performance found, "A combination of experience, fat mass, and upper-limb
and lower-limb muscle mass indexes can accurately and precisely predict overall
and individual lift performance" [1].
There is a strong relationship between muscle mass and powerlifting
performance. Of course, this is not anything we didn't know, but it's nice to have
actual data.
If you look at the podium at big meets, the best lifters generally are the most
muscled in the weight class. To be the best lifter you can be, some part of your
training needs to focus on building muscle.
The same can be said for other athletic pursuits as well.
We know the best sports-specific training is performing the exact sport or
movement you compete in. The next best thing is training which maximizes the
specific adaptation you are trying to improve. If size or strength plays a role in
your sport, building muscle is a worthwhile pursuit.
Principle of Overload
No one likes change.
We are all creatures of habit. It’s ingrained in us at the cellular level. Think back to
middle school biology. Remember homeostasis?
Homeostasis is simply a state of balance among all systems needed for the body
to function correctly. Body temperature, blood pressure, and fluid balance are
examples of homeostasis.

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If the body senses any changes to these measurements, it takes action to return
back to balance. It’s why we shiver when cold and sweat in the heat.
The body is forced to produce an adaptive response when subjected to anything
beyond normal conditions to maintain homeostasis.
The muscles are no exception.
The science of building muscle can be described as a three-step process of
stimulus, recovery, and adaptation.
The process starts in the gym with a workout. Next, the recovery systems kick in
to heal and rebuild the damaged tissue. Lastly, after the tissue is healed,
adaptation occurs. Although lifting weights gets everything started, it’s not until
the entire process of stimulus, recovery, and adaptation progress is made.
Training must challenge and stress the muscles beyond their current ability. This
is what stimulates adaptation.
The body adapts to the stress by growing and getting stronger. Next time if
presented with the same stimulus, it won’t be a challenge, and homeostasis can
be maintained.
But you are smarter than that.
Next time, you up the ante by adding five pounds, doing another set, or
completing an extra rep or two. This is progressive overload. The concept is, that
training must get progressively more challenging over time to continue
stimulating adaptation.
Progressive overload does not need to occur in every training session. Beyond
the beginner and early intermediate stages, this is unrealistic. However, over
time, if you do not add weight to the bar, you will not grow. You don’t always need
to beat the logbook, but you should always be trying to.
The Role of Mechanical Tension
Mechanical tension is the stress applied to a muscle from external resistance,
and it is widely considered the primary factor in initiating muscle growth.

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An extreme example of how fundamental tension is to our musculature is what
happens to astronauts in space. Although we don’t realize it, gravity is applying
tension to our muscles all of the time. In fact, we must constantly support
ourselves against the force of gravity.
When astronauts are up in space, a weightless environment, very little muscle
contraction is needed. According to NASA, astronauts experience up to a 20%
loss of muscle mass during spaceflights. Without a tension stimulus present,
extra muscle mass is obsolete.
How does this apply to getting jacked?
Without a progressive training stimulus, we only have as much muscle as we
need to carry out daily functions. Picking up boxes, lifting our kids, and even
walking are examples of a hypertrophy stimulus, just a minuscule amount.
To grow additional muscle beyond what is needed for daily functions, we need to
introduce the body to higher levels of mechanical tension.
Motor Units and Muscle Fiber Recruitment
Before we move on, we need a brief and simplistic view of motor units and
muscle fiber recruitment.
A motor unit is a motor neuron and a group of muscle fibers. There are several
hundred muscle fibers bundled together in a single motor unit. There are two
main types of muscle fibers – type I and type II. Type I muscle fibers are typically
smaller, generate less fatigue, and fatigue slowly. Type I fibers are great for
endurance activities. They are classified as slow-twitch.
Type II fibers are typically larger, generate more force, have more potential for
growth, and fatigue quickly. Type II fibers are better for high-intensity activities
like lifting weights. They are classified as fast-twitch.
A motor unit is composed of muscle fibers of the same types. So motor units can
be classified as slow twitch and fast twitch, too.
According to Henneman’s Size Principle, as more force is needed, motor units are
recruited according to the magnitude of their force output, with small units being
recruited first, followed by larger units.

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Mechanical tension is detected at the muscle fiber level, not the whole muscle.
So during activity, the muscle fibers are recruited from smaller type I fibers to
larger type II. As force requirements go up, type II fibers are recruited to a greater
degree.
With this in mind, there are two ways to maximally recruit all muscle fibers – lift
heavy weights, or lift light weights close to failure.
Lifting heavy weights (above 80-85% of 1RM) generate high force right from the
start. For example, doing a set of 5 with 85% will be 5 high tension and difficult
reps. The other option is to lift lighter weights but push the set hard. Mechanical
tension increases the closer you get to failure, regardless of the load.
For example, if you bench press a weight you can lift 20 times, the first few reps
will be low tension and easy. However, as you continue, tension will increase. By
the last few reps, mechanical tension will be high enough to elicit the high
threshold motor units.
This is one explanation why research shows muscle growth can occur across a
spectrum of loading and rep ranges [2]. More on this when we dig into relative
effort, intensity and load.
Mechanical tension outlines the acute response needed to build muscle. When
performing a set, we need to push ourselves hard enough to activate as many
muscle fibers as possible. However, that is only part of the story.
The Training Variables
So far, nothing we have gone over provides any real direction for how we should
train to build muscle.
We know we need to work hard and challenge the muscles beyond their
capability. But, just doing difficult exercise does not guarantee muscle growth.
The next step is ensuring our training is specific to muscle building.
The principle of specificity states that the results you get from training are
specific to the type of exercise you do. In the context of building muscle, it
comes down to manipulating the training variables in a way that best facilitates
muscle growth.

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Volume
Volume is the total amount of work you perform over a given time.
There are a few different ways to quantify it. Volume can be expressed as volume
load or tonnage (sets x reps x weight). Another option is repetition volume,
calculated by the number of reps performed (sets x reps). Or my preferred
method, set volume. This is determined by the number of total sets done for a
given exercise or muscle group.
Set volume gives us the best representation of the training response generated
because there is a dose-response relationship between sets performed and
hypertrophy. What this means is, when you do multiple sets of an exercise, it
leads to more muscle development than doing just one [3].
How much total volume do we need?
In a 2017 meta-analysis, Schoenfeld and colleagues wrote: "Based on our
findings, it would appear that performance of at least 10 weekly sets per muscle
group is necessary to maximize increases in muscle mass" [4].
Although there is a range of individual differences, ten sets per muscle group per
week is a good starting point. From there, add additional volume as needed.
I know what you might be thinking. If volume is a critical factor in building muscle,
why start at ten weekly sets when I can jump to twenty or thirty?
The muscle-building response to training volume follows an inverted “U” shape
curve. Progress increases with added volume until it peaks and starts to come
down. In other words, more work leads to better progress until it doesn’t.
The optimal amount of volume will be different for everyone. It also varies
between muscle groups and is not static. The amount you need to make progress
goes up slightly over time.
This is where individual differences come in. Determining the right amount of
volume can be tricky and often requires some trial and error. The general
consensus is to cap volume around 20 sets per muscle group per week.

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What About Ancillary Volume?
Compound exercises train more than one muscle group. For example, the biceps,
triceps, and delts receive substantial stimulation on rows, pull-ups, pulldowns,
and presses.
The problem is it's hard to quantify how much stimulation the ancillary muscle
receives.
Some people count indirect volume as equal to the direct volume in a one-to-one
ratio. In reality, it is probably closer to a half set. However, for simplicity, I don’t
recommend counting it towards weekly volume. It can get too messy.
Let’s say you do 5 sets of bench press. Of course, it counts toward the chest,
but what about the triceps and front delts? Do we count 2 or 3 sets for those
muscles as well? Or, since the triceps are more involved than the delts, the
triceps should count for 2.5, and the delts should count for only 1 set.
I look at it this way, because the secondary muscles are stimulated indirectly in
compound exercises, we can get away with less direct volume for the arms and
shoulders.
Relative Effort and Intensity
Now that we know how many sets we need to build muscle, what counts as a
set? As we learned discussing mechanical tension, a set needs to be challenging
to be effective.
It was once thought that training to failure was essential to building muscle and
gaining strength. But that’s not necessarily the case. Over the past few years,
research has shown there’s not much difference between training to failure and
stopping just shy.
To understand relative effort, we need to look at intensity.
Intensity can be defined and implemented as the intensity of load or effort. The
“intensity of load” refers to the percentage of a one-rep max or training max,
whereas the “intensity of effort” refers to how near maximal effort the load is,
represented by a rating of perceived exertion (RPE) or reps in reserve (RIR).
To get the most out of training, you must ensure your working sets are close
enough to failure to produce a lot of tension in your muscles.
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If you are not mindful of intensity, working sets will get further from failure
without you even realizing it. Even experienced lifters can get comfortable and
lose the ability to gauge RPE/RIR. I find myself going over this with clients a lot.
Don’t go into autopilot. At the end of a set, ask yourself, “If I absolutely had to,
how many more reps could I have gotten with good form?”
It helps to know what muscular failure is and feels like to get a good handle on
RPE and RIR. To prevent a lack of intensity discipline, periodically program sets to
failure. I use AMRAP sets and 10 RPE / 0 RIR top sets to recalibrate myself and
my clients to the scale. Plus, advanced lifters likely need to push it closer to
failure more often than beginners or intermediates.
The ability to gauge failure is movement specific. Accurate ratings on the squat
or deadlift don’t necessarily translate to a dumbbell side raise. This is something
you need to do for most exercises.
To quantify relative effort, you can use the RPE scale or repetitions in reserve
(RIR). Below is a basic rundown of both.
The RPE Scale
RPE 1-4: Very light to light effort. Warm-up weight.
RPE 5-6: Light effort, could do 4-6 more repetitions.
RPE 7: Speed was fairly quick, could have done 3 more reps.
RPE 7.5: Could definitely do 2 more reps, maybe 3.
RPE 8: You could have done 2 more reps.
RPE 8.5: Could definitely do 1 more rep, maybe 2.
RPE 9: You could have done 1 more rep or more weight.
RPE 9.5: Could not have done more reps, could do slightly more weight.
RPE 10: Absolute maximal effort. No more weight or reps are possible.
Reps in Reserve (RIR)
0 RIR = 0 reps shy of failure, could not do any more reps.
1 RIR = 1 rep shy of failure, could do one more rep.
2 RIR = 2 reps shy of failure, could do two more reps.
3 RIR – 3 reps shy of failure, could do three more reps.
4 RIR – 4 reps shy of failure, could do four more reps.
To maximize muscle development, we want to focus on sets between 0 and 4
RIR. Sets too far from failure will not challenge the muscle enough to facilitate
muscle growth. This is why warm-up sets don’t count towards weekly volume.
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Determining Load and Rep Range
In old bodybuilding or even physiology books, the hypertrophy rep range is
typically 8-12. When I first started lifting, 8-12 was widely considered the ideal
rep range for building muscle.
It wasn’t until recently that research began challenging this notion. As
mentioned, research shows muscle growth can occur across a spectrum of
loading and rep ranges [2]. Low and high repetitions stimulate hypertrophy just as
well as moderate repetitions so long as the volume is matched and the sets are
taken close to failure.
In a now-famous study, Schoenfeld and colleagues compared the muscle-
building effects of a bodybuilding type program and a powerlifting type program.
It was set up as 3 sets of 10 and 7 sets of 3, respectively. The results were
pretty interesting. They found both training styles resulted in similar increases in
muscle size [5].
However, it was not that simple.
I love lifting heavy, but there is a reason bodybuilders don’t train like powerlifters.
It takes considerably longer to do 7 sets of 3 than 3 sets of 10. The bodybuilding
group in the study finished in about half the time. In this scenario, they could
have moved on and done another exercise or two before the powerlifting group
finished.
Additionally, powerlifting training beats up the joins. Many subjects reported joint
pain, and a few had injuries. Lifting heavy weights in a low rep range is necessary
to be as strong as possible. But it is not the best way to build muscle.
What about really high reps?
If volume is adequate and effort is high, you can still build muscle using light
weights. However, if you have ever done a set of 30 reps to failure on the leg
press, you know how unpleasant an experience that can be.
In a 2019 study, researchers investigated the effects of different training loads
on ratings of perceived exertion, discomfort, and feelings of
pleasure/displeasure.

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They compared sets of 8-12 reps against 25-30. The research showed
resistance training performed with a light load (25-30 reps) until failure induces
higher degrees of effort, discomfort, and displeasure compared to a moderate
load (8-12 reps) [6].
Now, just because high rep training is uncomfortable doesn’t mean we should
avoid it. There is a time and place to occasionally push reps above 20. However,
we don’t want to make our training excessively unpleasant. Enjoying your training
is often more important than we give it credit for. Also, with higher reps, it’s more
challenging to gauge failure.
This brings us back to the idea of a hypertrophy rep range.
In a practical sense, 6-20 reps are the sweet spot. When the goal is building
muscle, it makes sense for the majority of training to be in this range. It’s time-
efficient, less taxing on the joints, and more enjoyable. Plus, it still gives us the
ability to touch some heavy weight and pump out a ton of reps. It’s the best of
both worlds.
Frequency
Training frequency is an interesting topic.
In the context of building muscle, frequency typically indicates the number of
total training sessions or the number of times a muscle group is trained per
week.
High-frequency training programs (training muscle groups more than once a
week) were the general consensus until the 1990s. However, in the 90s and
2000s, as volume recommendations came down, so did training frequency. This
gave rise to Bro Splits, which gave each muscle group its own dedicated day.
As with most things in fitness, what is old, becomes new again.
As evidence-based fitness took hold in the 2010s, a pushback against bro splits
emerged. Training each muscle group multiple times per week became popular
again.
Although high-frequency training is often seen as evidence-based, training
frequency does not significantly or meaningfully impact muscle hypertrophy
when the volume is equated [7].

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Simply put, it doesn’t matter if you train each muscle once per week or three
times per week. When the volume is the same, muscle growth is equivalent.
Therefore, frequency can best be described as a way to distribute weekly
volume.
Let’s go back to our discussion on volume. We know most people need between
10 and 20 weekly sets per muscle group per week to maximize muscle growth.
Although the research is unclear, there does seem to be a cap on how much
volume per muscle group is effective in one training session.
In practice, I find 6-12 sets per muscle group is the ideal range for training in a
single training session. Doing excessive volume for one muscle group in a training
session leads to diminished intensity and motivation to continue training hard
towards the end of the workout.
If you are an upper-intermediate or advanced lifter doing 15-20 sets per muscle
group per week, it makes sense to break that up into two training sessions per
week.
Keep in mind there is no single perfect training frequency. Hitting each muscle
twice or three times per week is not necessarily better than once a week. The
right approach will come down to your daily schedule and volume needs.
Reverse engineer it.
Start by looking at your schedule. Determine how many days you can get to the
gym. Next, layout how much volume you need for each muscle group. Then,
organize your weekly training split to allow for the best combination of
performance and recovery.
Rest Periods
Rest time between sets is one of the most common questions I get asked.
For a long time, short rest periods were recommended when training for
hypertrophy. But, research has recently shown an advantage to extended rest
periods [8]. In terms of performance, this makes sense.
When using high fatiguing, compound exercises like squats, bench press,
overhead press, rows, and deadlifts, short rest intervals limit subsequent set
performance.

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For example, if you do a set of 10 close to failure on squats, if you try to go again
after only a 60-second break, it would be almost impossible to do another set of
10. On the other hand, after 3-5 minutes, repeating the first set performance
would be manageable.
With that said, most of us don’t have all day to be in the gym. On single-joint
exercises, we can get away with shorter rest periods.
My practical recommendations for rest periods are pretty simple. Rest long
enough until you feel ready to perform at your best on the next set. For
compound exercises, that is likely to be 2-5 minutes. On smaller, single-joint
isolation exercises, 1-2 minutes will suffice.
Exercise Selection
Exercise selection is the ultimate dichotomy.
Setting up a well-designed training routine is a battle between too much and not
enough variation. For a long time, people thought exercise variation was a key
component of building muscle. The idea was you had to "confuse the muscle" for
it to grow.
From a logical standpoint, it makes sense.
Unfamiliar exercises generally produce extra soreness, making them seem more
effective. However, soreness is not 100% indicative of building muscle. If it was,
long-distance running would be a great way to build your lower body, especially if
you are not used to it.
Most people change exercises too frequently.
The problem with changing exercises too frequently is it makes it hard to track
progress. Remember, progressive overload is a piece of the puzzle. If you are
always doing new exercises, how do you measure progress? You might be
progressively overloading the muscle, but it would be difficult to know.
The most effective training programs involve the same basic exercises repeated
consistently and progressively over time.

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With that said, no single exercise can effectively maximize the development of
an entire muscle group. To maximally develop your chest, you need more than
just the bench press. The same thing goes for your quads. Squatting alone is not
enough.
To achieve full development, you need to vary exercise selection enough so that
muscles are worked from multiple angles.
Using a mix of exercises for each muscle group ensures complete stimulation of
all muscle fibers. Plus, variety is the spice of life. How many dumbbell curls can
you do before getting tired of it and joining a CrossFit gym? Sometimes just
adding in a new exercise can give you an added jolt of enjoyment to push harder
during your workouts.
Advanced Training Techniques
Advanced training techniques have been widely used in bodybuilding circles for
decades.
Although many competitors swear by them, none of these techniques will make
or break your progress. In fact, you could never do advanced training techniques
without any ill effects on your progress.
With that said, supersets, drop sets, and Myo Reps can be part of quality
programming if used correctly. The biggest benefit comes down to time
efficiency and preventing monotony.
Supersets
My favorite intensity technique is the superset. I have been a fan of these since
reading about them in Arnold’s Encyclopedia of Modern Bodybuilding back in the
day.
A superset is when you do two sets of different exercises back to back. The
most effective way to do this is using antagonist paired sets, also called the
agonist-antagonist superset.
With an agonist-antagonist superset, you pick movements that oppose each
other. For example, a set of bench presses followed by a set of dumbbell rows. Or
a set of triceps extensions followed by a set of biceps curls. The second exercise
works the opposite muscle group from the first.

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This is the best method to save time without negatively impacting performance.
Let’s go back to the triceps extension and biceps curl example. When you move
from the extensions to the curls, you are working your biceps while the triceps
are resting.
If you want to get more work done in less time but don’t want to compromise
performance, this is the way to go.
Drop Sets
When I think of supersets, I think of Arnold. When I think of drop sets, I think of
Dorian Yates.
Drop sets are when you do a set close to failure with a given load, and with
minimal rest, perform as many reps as possible with reduced weight. Drop sets
are a way to get in more high fatigue reps in a short period of time.
There are many different ways to set them up. I prefer one drop in weight,
between 20-30%, and having a minimum number of goal reps to achieve.
For example, let's say you are doing a set of dumbbell side raises with 30 pounds.
You do 10 reps close to failure and immediately drop the weight to 20 pounds. A
good goal would be to do at least 5 reps with 20 pounds.
I like drop sets because they push you beyond your comfort zone. It’s hard to
quantify volume with drop sets, but they should only make up a small part of the
program so it’s not a big deal. Since the drop set is often taken to failure, it's best
to limit them to the last set of an exercise.
Myo Reps
The last advanced technique I want to talk about is Myo Reps. Myo reps are a
variation on rest-pause sets created by Borge Fagerli.
From Borge, “Myo-reps is, simplistically speaking, a rest-pause method, and the
most famous permutation of it is DC/Doggcrapp training. Most of you probably
know how to perform a rest-pause set, and I didn’t just reinvent the wheel here, I
refined it building on research on hypertrophy in recent years.”

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Myo Reps are best done with assistance movements. My favorites are barbell
curls, dumbbell side raises, triceps extensions, and various machine exercises. I
also find they work well with bodyweight movements as well.
To perform Myo Reps: you start with a traditional set in the 10-20 rep range
taken close or to failure. This is called the activation set.
From there, rest a short time (3-5 big breaths) and do another set with the same
weight. This is called the Myo Reps. Since the rest time is limited, the goal is to
only do 20-50% of the reps completed during the activation set. Rest another 3-
5 big breaths and do another set. Complete 3-5 rounds of Myo Reps.
Here is how it would break down.
Activation set = 1 set x 10-20 reps @0-1 RIR
Rest 3-5 big breaths between sets [5-15 seconds]
Myo Reps: 3-5 sets x 3-5 reps or 25-50% of Activation Set with the same weight
Myo reps are similar to drop sets in they increase the number of high fatigue reps
in a short period of time. Again, these should only make up for a small part of the
program. I recommend limiting them to the last exercise of the training session.
Bringing It All Together
Building muscle is a complex topic. However, the best practices are pretty
simple.
Do enough volume, but not too much. Hit each muscle once or twice a week. Keep
most of your sets in the 6 to 20 rep range, and push each set close to failure. You
don’t always have to beat the logbook, but you should always try. Rest long
enough between sets to not have to drastically decrease the load from set to
set. Remember to hit each muscle from a variety of angles. Lastly, occasionally
throw in some advanced techniques to keep things interesting.

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References:
1. Ferrari L, Colosio AL, Teso M, Pogliaghi S. Performance and Anthropometrics
of Classic Powerlifters: Which Characteristics Matter? J Strength Cond Res.
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PMID: 32187154.
2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy
Adaptations Between Low- vs. High-Load Resistance Training: A Systematic
Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-
3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.
3. Radaelli R, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Simão R. Dose-
response of 1, 3, and 5 sets of resistance exercise on strength, local
muscular endurance, and hypertrophy. J Strength Cond Res. 2015
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25546444.
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BA. Effects of different volume-equated resistance training loading
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6. Ribeiro AS, Dos Santos ED, Nunes JP, Schoenfeld BJ. Acute Effects of
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Epub 2019 Sep 9. PMID: 31499564.
7. Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle
be trained to maximize muscle hypertrophy? A systematic review and meta-
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8. Grgic J, Lazinica B, Mikulic P, Krieger JW, Schoenfeld BJ. The effects of short
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Jun 22. PMID: 28641044.

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Nutrition Recommendations to Build Muscle
In the past twelve years, I have coached hundreds of clients online.
If I went back and added them all up, it’s probably approaching a thousand at
this point, if it hasn’t already surpassed it. Beyond that, I try to answer every
fitness question that hits my inbox from people who follow my work. I have
created fitness content for over a decade, so it has generated a lot of
questions. If you look, you can find numerous articles, YouTube videos,
podcasts, and books spanning a wide range of topics, including building muscle,
losing fat, and gaining strength in detail.
However, when I look at my inbox, most questions are about nutrition.
The good news is, I love talking about food. In fact, during the early portion of my
career, I cut my teeth on helping people with their nutrition. At the time,
macronutrient-based dieting was in its infancy. Depending on how old you are,
you might not even remember a time when flexible dieting was not mainstream.
But, in the early 2010s, it wasn't. The concept of tracking macros was just
starting to branch out from bodybuilding and reach the general public.
The topic of nutrition generates so many questions because everyone
disagrees on the best approach. If you talk to five different experts, you may
get five different opinions. Low carb, low fat, intermittent fasting, paleo, flexible
dieting, vegan, and carnivore all have their champions. The truth is adherence is
the critical factor for any diet. I call this nutritional consistency. The best diet is
the one you can follow. Read that last sentence again.
The "secret" to any diet in terms of body composition comes down to calories
and macronutrients. Every diet is a macro diet, whether you track them or not.
In my opinion, regardless of what diet you choose to hitch your wagon to, it
makes sense to learn how to calculate calorie and macronutrient targets.
Understanding the basics of energy balance, portion sizes, and food tracking is
the best practical nutrition education you can get. This knowledge is the key to
demystifying nutrition and setting you up for long-term success.

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The Basics of Energy Balance
Gaining an understanding of quality nutrition is very important if you want to see
results. Eating the right foods at the right times and in the correct amounts will
not only help you perform better it will also play the principal role in regulating
body weight.
Every talk on nutrition needs to start with calorie intake. You may be wondering,
what is a calorie? In layman’s terms, a calorie is a unit of measurement for energy.
We need calories (energy) to live and perform daily tasks. We get this energy
through the food we eat. Simply put, calories are the main factor for losing,
maintaining, or gaining weight.
When it comes to building muscle and losing fat, it's all about energy balance.
Energy balance is the relationship between calories consumed through food and
drink (energy in) and calories used for all daily functions (energy out). In other
words, energy balance can be defined as calories in vs. calories out. When the
goal is to build muscle, you need to consume slightly more calories than your
body requires to maintain weight. On the other hand, when the goal is fat loss,
you need to eat slightly fewer calories than your body requires to maintain body
weight. I hate to put it that simple, but that's how it works. Did you lose weight
when you started eating higher-quality food? Or, how about when you cut out
carbs? It was because you ate fewer calories.
Calculating Calorie Intake
Before we get too far, we have to figure out how many calories our body needs to
maintain weight. We can go about this in multiple ways. The most accurate is to
use real-world data by actually tracking food intake and consistently weighing
yourself for a couple of weeks. However, since we just need a starting point, I
recommend using a calculation instead.
First off, any diet calculator or formula is just an estimation. It’s important to
understand that upfront. Basal metabolic rate can vary between people, even
with identical stats. When we calculate calories, all we really need is a starting
point. From there, we can adjust based on how the body responds.

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To determine maintenance calorie intake, we find Basal Metabolic Rate and
multiply it by an activity factor. Basal Metabolic Rate (BMR) is the total amount of
energy (calories) your body requires daily just to maintain normal bodily functions,
including digestion, circulation, respiration, temperature regulation, cell
construction, and every other process in your body. BMR is the total of all the
energy you use for bodily functions at rest. This does not include physical
activity.
There are a few popular formulas used to determine BMR. Personally, I don’t use
any of these formulas. However, I think it’s beneficial to know they exist. You can
play around with each to see what numbers you get. Each one will give you a
slightly different number. This is far from an exact science. As I said, a formula
will only give you a starting point, but that is all we need. The key will come down
to making adjustments over time based on how your body responds.
Harris-Benedict
The Harris-Benedict formula is old school. It’s the one you most likely have seen
online or in old nutrition textbooks. However, it was revised in 1984. Below is the
new revised formula.
MEN: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 ×
age in years)
WOMEN: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) -
(4.330 × age in years)

Mifflin – St Jeor
In my opinion, the Mifflin-St Jeor equation is a slightly better option than the
Harris-Benedict.
MEN: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
WOMEN: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) -161

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The Owen Equation
The Owen formula is a simple option that requires a little less calculation.
MEN: BMR = 879 + 10.2 (weight in kg)
WOMEN: BMR = 795 + 7.2 (weight in kg)

Katch-McArdle Formula
The unique aspect of the Katch-McArdle formula is it accounts for lean body
mass. Overall, it's pretty good if you have a relatively accurate measurement of
your body fat percentage.
BMR = 370 + (21.6 x LBM)
*LBM = (total weight in kg) x (100 - bodyfat %) /100

The Baseline Multiplier

My preferred method for determining BMR is as simple as it gets.
When I put this in my book, Bodybuilding for Beginners, many people couldn’t
believe how basic this could be. Remember, we are just looking for an estimated
starting point. I have used this for years, and the baseline multiplier is
comparable with the formulas above. No need to make this any more complicated
than it needs to be.
MEN: BMR = (Body Weight in lbs x 10)
WOMEN: BMR = (Body Weight in lbs x 9)

Example: 160lbs male x 10 = 1600 calories

Keep in mind this figure doesn’t account for activity. So, once we do this
calculation, we need to multiply by an activity multiplier to find out maintenance
calories.

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Activity Factor Multiplier
The activity factor accounts for everything you do in a day, not just training. After
finding your BMR, use one of these multipliers to calculate the number of calories
you need to stay at the same weight (maintenance calories).
Be honest with yourself here...this is where most people mess this process up.
Sedentary [BMR x 1.2]: Low activity. 0-3 days of exercise, desk job, and under
5,000 steps per day.
Lightly Active [BMR x 1.3-1.4]: Active a few days a week, work an active job,
or exercise 3-5 days a week. Typically under 7,000 steps per day.
Moderately Active [BMR x 1.5-1.6] Train 3-6 days a week and lives a relatively
active lifestyle. Averages 7,000-10,000 steps per day. I would guess most of
you would fall into this category.
Very Active [BMR x 1.7-1.8]: Training hard for a specific sport or purpose 5-7
days a week. Typically one with a hard labor job as well. Averages over 10,000
steps per day.
Extremely Active [BMR x 1.9-2.2]: Hard-charging athlete who spends 10 or
more hours training per week and/or lives a highly active lifestyle outside of
training. Averages over 12,000 steps per day. Depending on how high activity
gets, it's possible someone could require more calories than this.
Let’s run through an example for a 160lb male.
Step #1: Baseline Multiplier
160lbs x 10 = 1600 calories
Step #2: Activity Multiplier
1600 x 1.5 (moderately active) = 2400 calories
In this example, 2400 would be the number of calories to maintain body weight
for a 160lb individual with an average activity level. If this person consistently
ate 2400 calories, theoretically, it would involve no change in body weight.

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How to Manipulate Bodyweight
Now that we have an ideal starting point for maintenance calories, what direction
should you go with your diet? Deciding between maintaining, bulking, or cutting
can be tough to navigate for some. As you can imagine, it depends on a few
factors.
Maintain
You have probably heard the expression, “if you are not moving forward, you are
moving backward.” When it comes to nutrition, that’s not always the case.
Keeping your calories at maintenance can be the right approach for some.
For example, most beginners would see a lot of benefit from eating at calculated
maintenance calories for the first three to six months of lifting. As a novice lifter,
you have the added benefit of making fast gains in strength and muscular
development. Additionally, it’s not uncommon for new lifters to build muscle
while losing body fat.
Eating at maintenance is also a great way to build consistency. I look at
maintenance calories as a baseline diet. The body is always trying to maintain
homeostasis for all bodily functions. Because of this, eating at maintenance is a
great place to start or re-start making quality food choices. Eating at
maintenance creates a happy medium, where you are not overly hungry or full.
This allows you to be consistent, focus on making good decisions, and build
quality daily habits. After demonstrating nutritional consistency, it is easier to
transition into a cutting or gaining phase. Getting your calories right is a lot of trial
and error.
Additionally, advanced lifters who are happy with their physique spend a lot of
time around maintenance calories.
How to Make Adjustments
Remember, calculated maintenance is just an estimation. Calories will need to be
adjusted based on real-world weight and body composition changes. It does not
matter what "calculated maintenance" is. It only matters what actually happens.
After a few weeks, you may need to adjust calories up or down depending on how
your body responds.

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Muscle Building
Being in a caloric surplus presents the best opportunity to gain muscle and
strength. A caloric surplus is like investing in the long-term development of your
physique and physical performance.
Beginners who are very lean, under 10% body fat for males and 18% body fat for
females, should start out in a caloric surplus.
For intermediate and advanced lifters, it is a good idea to start a muscle-building
phase if you are 15% body fat or under for males, or 23% body fat or under for
females.
Rate of Weight Gain
Watching muscle grow is like watching paint dry. It takes a lot of work, over a long
period, to see anything substantial. We can't rush the process, regardless of how
aggressive we get with calorie intake.
Staying within the guidelines below creates the most efficient way to gain
muscle. Gaining faster than this is likely to result in more fat gain than it's worth.
Beginners: Look to gain 1-1.5% of body weight per month. In terms of calories, a
good starting point would be 15-20% above maintenance.
Intermediates: Look to gain .5-1% of body weight per month. In terms of
calories, a good starting point would be 10-15% above maintenance.
Advanced: Look to gain up to .5% of body weight per month. In terms of calories,
a good starting point would be 5-10% above maintenance.

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NEAT
Non-exercise activity thermogenesis (NEAT) is the energy expended for
everything we do that is not sleeping, eating, or sports-like exercise. It ranges
from the energy expended walking around the house, doing the dishes, typing,
performing yard work, and even fidgeting. We often talk about this as it relates to
fat loss, and we will, but its effects on gaining phases are underrated. When
calories increase, people tend to move around more subconsciously, which cuts
into the daily calorie surplus. This is especially noticeable for advanced lifters
who work with a small surplus, to begin with. One way to account for this is by
tracking daily steps.
Be Flexible During Gaining Phases
Do not be overly strict during muscle-building phases. Make good choices and be
consistent, but don’t treat muscle-building the same as fat loss phases. During a
fat loss phase, there is little room for error. An extra 100 or 200 calories here and
there throughout the week can be enough to negate a week of fat loss progress.
100 or 200 calories during a gaining phase won't ruin your week. This is the time
to go out to eat more frequently, fit some treats into your diet from time to time,
etc.
I don’t want my clients to feel hungry or deprived when in a gaining phase. Don’t
worry there will be plenty of time to suffer when the goal shifts to fat loss.

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Macronutrients
Up until this point, we have only talked about calorie intake. Macronutrients -
protein, carbohydrates, and fat round out the diet. Macronutrients are what make
up your calorie intake.
Protein contains 4kcal/g
Carbohydrate contains 4kcal/g
Fat contains 9kcal/g
Protein
Calories are the most important factor for determining body composition and
protein intake is the second. To build and maintain muscle, you need to boost
muscle protein synthesis and reduce muscle breakdown. The best way to do that
is through resistance training and eating enough protein. In addition to helping
you build and maintain muscle, protein can help you lose fat too. Out of all of the
macronutrients, protein is the most satiating. Getting into the nitty-gritty of
protein intake is a subject for another time; just know this, if you want to look and
perform at your best, a high protein diet is highly beneficial.
What do I consider a high protein diet? The recommended daily allowance in the
USA is only .8g/kg of body weight. However, that is the amount needed to avoid a
deficiency. Most of us are not worried about being deficient; we are interested in
what’s optimal.
The old-school recommendation of 1 gram of protein per pound of bodyweight is
pretty accurate. It is easy to remember, and it puts us right in the ballpark of what
the current research supports. If you are overweight, don’t base it on your body
weight base it on your goal body weight. For example, if you are 300lbs but your
goal weight is 250lbs, consume 250g of protein per day.
For lean individuals, it may make sense to bump protein intake up to 1.2g per
pound of body weight during a fat loss phase.
Consume 1g of protein per pound of bodyweight
If you are in a fat loss phase, consume 1-1.2g of protein per pound of bodyweight.
If you are overweight (~30%+ body fat) consume 1g of protein per pound of goal
weight.

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If this seems like a lot of protein for you, I highly recommend using protein
powder. High-quality protein shakes are convenient, taste great, and make it a lot
easier to consistently hit your daily protein goals.
Quality protein sources include eggs, egg whites, chicken breast, white fish,
salmon, lean red meat, turkey, lean pork, Greek yogurt, low-fat cottage cheese,
low-fat cheese, low-fat milk, and protein powder.
Fat and Carbohydrate
After determining protein intake, we move on to the energy nutrients. When I talk
about how many grams of fat and carbohydrate to eat, I like to group them
together. When we know how many calories and protein we need to consume, all
calories left go toward fat and carbohydrates. It really comes down to personal
preference. Do you want more fat or more carbs in your diet? In terms of body
composition, if calories and protein are controlled, low fat and low carb diets
result in similar weight loss.
The word “fat” has a negative connotation but, dietary fat doesn’t make you more
likely to gain fat. The truth is, some fat is essential, meaning the body needs to
consume it to stay alive. Fat also plays a role in regulating hormones, aiding joint
health, boosting brain function, and more.
We want the fat to fall in the range of 20-40% of our total calorie intake. Any
lower than 20%, and we start running into issues. Any higher than 40% limits
carbohydrate intake, negatively affecting training performance and adherence.
There is an inverse relationship between fats and carbohydrates. As fat goes up,
carbohydrates must come down, and vice versa.
If you want more carbs in your diet, stick close to 20% of calories from fat. If you
want more fat in your diet, consume up to 40% of your calories from fat.
Consume 20-40% of total calories from fat
Side note: Unless you consume fatty fish like salmon multiple times per week, I
suggest supplementing with high-quality fish oil.
Quality fat sources include nuts or nut butter, avocado, olive oil, heavy whipping
cream, egg yolks, Salmon, and full-fat dairy.

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Carbohydrates have received unfair treatment in the mainstream media in recent
years. Similar to fat, consuming carbs does not lead to fat gain. Eating an
abundance of overall calories leads to fat gain. Despite the popularity of keto and
other low carbohydrate diets, they have not shown to be more effective at fat
loss than a balanced diet when calories and protein are equated.
The amount of carbohydrates to consume comes down to how many calories are
left after subtracting protein and fat intake from our daily calorie allotment.
Let’s use an example to break it down.
We have a 160lb male who is planning on maintaining his weight and calculated
his maintenance intake to be 2500 calories.
Step #1 Calories: 2500 calories
Step #2: Protein
160g of protein [1g protein per pound of body weight]
160 x 4 = 640 calories from protein
Step #3: Fat
25% of calories [in fat range of 20-40%]
25% of 2500 = 625 calories
625 calories / 9 calories per fat gram
70g of fat (rounded up from 69.4)
70 x 9 = 630 calories from fat
Step #4: Carbohydrates
The remaining calories will come from carbohydrates
2500 calories – 640 calories from protein – 630 calories from fat
1230 calories left for carbohydrates
1230 / 4 calories per gram = 308g of carbs (rounded up from 307.5)
308g of carbs
Step #5: Put it all together
Calories 2502
Protein: 160g
Fat: 70g
Carbs: 308g

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The KEY to Long Term Success
If this was as easy as it seems on paper, I probably wouldn't have a job. The fact
is, there is a lot more to the nutrition puzzle than what we went over in this
article. However, figuring out how many calories and macronutrients you need to
work toward your goals is as good a first step as any.
The key to long-term progress will come down to two factors. The first is your
ability to stick to the plan. Adherence is a critical factor for any diet. Nothing will
work if you are not consistent. Second, making adjustments based on how the
body responds to the diet over time. Look at your calculated calorie and
macronutrient goals as just a starting point. It is the first chapter of a book. It
sets the stage, but for a novel to be successful, it comes down to the journey
from the first page to the last.

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 Getting Started
A large part of this program uses your one-rep max.
To effectively run the program, we need to have a good idea of where your
current strength levels are. Notice I said CURRENT. I am not referring to your best
all-time lifts. Basing your numbers on something you did three years ago will not
work.
We need accurate and updated information.
You can skip this part if you know your one-rep max. However, and I want to
stress this, these numbers need to be accurate. If you have not tested in the
past three months, I strongly suggest doing so before starting the program.
I have provided two options for determining your one-rep max. In both cases, we
need to start with an estimated one-rep max. To come up with that, think back to
your most recent “hard” set under ten reps.
The closer this is to one rep, the better. Once we have that, we will use a formula
to estimate one-rep max.
Let me give you an example. I recently did a top set of 5 reps on the bench press
with 365lbs. I am going to plug those numbers into the formula below.

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Formula: Projected Max = (weight x reps x .033) + weight
My Example:
Projected Max = (365lbs x 5 reps x .033) + 365lbs
Projected Max = 425lbs
So, 425lbs would be my estimated/projected max. That matches my best one-
rep max on the bench. It's not perfect, but the formula is pretty accurate.
Option 1
This option is straightforward. We are going to work up to a max attempt before
we start the program. Make sure you take at least a day or two off after maxing
to allow for recovery.
Here is the process:
90% of estimated 1RM X 1
95% of estimated 1RM x 1
100%+ of estimated 1RM x 1
For me, this is how it would play out.
385lbs x 1
405lbs x 1
425lbs (or more) x 1
Only choose this option if you have experience maxing out and feel comfortable
working up to a heavy single right off the bat.
If your estimated one-rep max goes up easy, feel free to try something heavier.
On the other hand, if you fail your estimated 1 rep max, just use the heaviest
weight you complete, most likely 95%. There is nothing wrong with being a little
conservative here.

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Option 2
In this option, we use the projected max and complete an AMRAP set with 90%.
Once we do that, we use the projected max formula again to see how accurate
the number was. Again, do this before starting the program.
Using my example.
Projected max = 425lbs
90% = 385lbs
I would do 385lbs for as many reps as I could. For example, let’s say I got three
reps.
Projected Max = (385lbs x 3 reps x .033) + 385lbs
Projected Max = 423lbs
So, based on this, it turns out 425lbs would be a great starting number to use as
my max for the bench.
We have to do this for the Squat, Bench Press, and Deadlift. We do not need to
know our one-rep max for any other exercises.
**Important: Only do option one or two, not both. Do not under any
circumstances do an AMRAP set at 90% and then proceed to test your 1 rep
max as that will not give us an accurate result.

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 The Warm-Up
The warm-up is traditionally broken down into two categories, general and
specific. This entire process should not take longer than 10-15 minutes. In all
seriousness, one of the issues with warming up is time. I get it! You have a
limited amount of time to dedicate to the gym. When it comes to the warm-up,
use the Pareto Principle (80/20 rule). Ask yourself, what 20% can I do that will
deliver 80% of the results? The answer will be different for everyone.
The General Warm-Up
The purpose of the general warm-up is to increase core temperature, improve
mobility and improve joint fluidity. Start with something low intensity, low energy
cost, and high value. Think of it this way, we want to start by just getting the
blood flowing.
* 5-10 minutes of low-intensity cardiovascular activity - treadmill, exercise bike,
jump rope, jumping jacks, barbell complex, etc.
The Specific Warm-up / Warm-up Sets
Some people will require more warm-up sets than others. The stronger you are,
the more warm-up sets you need before getting into the working weight.
Always do at least 1-2 warm-up sets to work up to your working weight on the
main exercise of the day. Also, it doesn’t matter how strong you are. Start with
an empty 45lb bar.

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For example purposes, I will show you the warm-up weights I use for the bench
press. Keep in mind my max is 425lbs.
This is how I would warm-up for a workout that consists of 5 sets of 5 reps with
315lbs.
Empty Bar x 10 reps
*Each bench workout starts with just the bar.
95lbs x 10 reps (optional depending on how I’m feeling, I may skip 95lbs)
135lbs x 6-8 reps
185lbs x 5 reps
225lbs x 3-5 reps
275 x 3 reps
The next set would be 315 for 5, my first working set. I can’t stress this enough,
always start with the bar, even on squats and deadlifts.
A few points to keep in mind. The warm-up sets do not need to be high rep. We
want to avoid any type of fatigue. The warm-up sets do not count towards the
workout. There should be a big difference between what is a warm-up set and
what is a working set. This is why the last warm-up weight (275 in our example) is
for fewer reps than the working sets.

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 FAQ
Q: I can’t, I don’t like, or I don’t have access to an exercise in the program;
what can I do?
A: Here is an exercise substitution list. This is not an exhaustive list, but it will
move you in the right direction. Feel free to substitute any exercise you want,
but stay true to the programming (sets, reps, RIR/percentages).
Legs / Abs
Back Squat: Smith Machine Squat, Hack Squat, Belt Squat, Dumbbell Goblet
Squat, Front Squat, Safety Squat Bar, Box Squat, Pause Squat, Tempo Squat.
Deadlift: Trap Bar Deadlift, Romanian Deadlift, Stiff Leg Deadlift, Smith
Machine Romanian Deadlift, Block Pull, Pause Deadlift, Deficit Deadlift.
Romanian Deadlift: Trap Bar Deadlift, Smith Machine Romanian Deadlift,
Stiff Leg Deadlift, Dumbbell Romanian Deadlift, Barbell Good Morning, Barbell
Hip Thrust.
Squat Variation: High Bar Back Squat, Safety Squat Bar, Front Squat, Smith
Machine Squat, Smith Machine Front Squat, Hack Squat, Belt Squat,
Dumbbell Goblet Squat, Box Squat, Pause Squat, Tempo Squat.
Leg Press: Smith Machine Squat, Hack Squat, Belt Squat, Dumbbell Goblet
Squat, Front Squat, Safety Squat Bar, Walking Lunge, Reverse Lunge,
Dumbbell Bulgarian Split Squat, Barbell Hip Thrust.
Leg Curl: Glute Ham Raise, Reverse Hyper, Back Extension, Barbell Hip
Thrust, Exercise Ball Leg Curl.
Lunges: Walking Lunge, Reverse Lunge, Bulgarian Split Squat, Step Up, Pistol
Squat, Unilateral Leg Press.
Calf Exercises: Seated Calf Raise, Standing Calf Raise, Single-Leg Dumbbell
Standing Calf Raise, Leg Press Calf Raise.
Abdominal Exercises: Ab Wheel, Hanging Leg/Knee Raise, Weighted Sit Up,
Bicycle Crunches, Plank, Side Plank, Band or Cable Palof Press.

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Chest
Barbell Bench Press: Smith Machine Bench Press, Dumbbell Bench Press,
Floor Press, Machine Chest Press, Spoto Press, Long Pause Bench Press,
Feet Up Bench Press, Larson Press, Board Press, Tempo Bench Press.
Dumbbell Flat or Incline Bench Press: Smith Machine Bench Press,
Machine Chest Press, Spoto Press, Long Pause Bench Press, Feet Up Bench
Press, Larson Press, Board Press, Tempo Bench Press, Pushups, Dips.
Close Grip Bench Press: Smith Machine Close Grip Bench Press, Close Grip
Machine Chest Press, Close Grip Spoto Press, Close Grip Board Press, Crush
Grip Dumbbell Bench Press, Pushups, Dips.
Dips: Assisted dips, Weighted Dips, Ring Dips, Pushups, Bench Dips, Lying
Triceps Extensions.
Machine Chest Press: Pushups, Deficit Pushups, Tempo Pushups, Dips,
Dumbbell Incline, or Flat Press.

Back
Barbell Row: Dumbbell Row, Smith Machine Row, Inverted Row, Chest
Supported Row, Seated Cable Row, T-Bar Row.
Dumbbell Row: Barbell Row, Inverted Row, Chest Supported Row, Seated
Cable Row, T-Bar Row, Meadow Row.
Chest Supported Row: Barbell Row, Inverted Row, Dumbbell Row, Seated
Cable Row, T-Bar Row.
Pullups: Assisted Pullups, Chinups, Lat Pulldown, Inverted Row.
Lat Pulldown: Pullups, Assisted Pullups, Chinups, Inverted Row.
Shoulders
Overhead Barbell Press: Standing Dumbbell Press, Seated Dumbbell Press,
Handstand Pushups, Machine Shoulder Press, Smith Machine Shoulder
Press.

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 Seated Dumbbell Shoulder Press: Standing Dumbbell Press, Overhead
Barbell Press, Handstand Pushups, Machine Shoulder Press, Smith Machine
Shoulder Press.
Dumbbell Side Raise: Cable Side Raise, Machine Lateral Raise, Band Side
Raise, Hunt Fitness Shoulder Complex.
Dumbbell Rear Raise: Cable Rear Raise, Reverse Pec Deck, Band Pullapart,
Cable/Band Facepull, Hunt Fitness Shoulder Complex.
*Note: For a video demonstration, search “Hunt Fitness Dumbbell Shoulder
Complex” on YouTube.
Cable or Band Facepull: Cable Rear Raise, Reverse Pec Deck, Band
Pullapart, Dumbbell Rear Raise.

Arms
EZ Bar Curl: Barbell Curl, Dumbbell Curl, Cable Curl, Machine Curl, Preacher
Curl, Incline Dumbbell Curl.
Dumbbell Hammer Curl: EZ Bar Curl, Dumbbell Curl, Cable Curl, Machine
Curl, Preacher Curl, Incline Dumbbell Curl.
Cable Curl: Barbell Curl, Dumbbell Curl, Machine Curl, Preacher Curl, Incline
Dumbbell Curl.
Dumbbell Curl: Barbell Curl, Dumbbell Hammer Curl, Cable Curl, Machine
Curl, Preacher Curl, Incline Dumbbell Curl.
Lying Triceps Extension: Lying Dumbbell Triceps Extension, Cable or Band
Triceps Presssdown, Dumbbell Overhead Triceps Extension, Dumbbell or
Cable Kickback, Dips, Close Grip Pushup.
Cable or Band Triceps Pressdown: Lying Dumbbell Triceps Extension,
Dumbbell Overhead Triceps Extension, Dumbbell or Cable Kickback, Dips,
Close Grip Pushup.

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Q: How do I progress on the assistance exercises that are RIR-based?
A: You will notice that the assistance exercises are programmed with RIR and a
rep range. The key to progressing on the assistance movements is the concept
of double progression. Double progression is a simple way to build progressive
overload into your assistance work. It goes like this. You work in a programmed
rep range (8-10, for example) and stick with the same weight for as long as
needed to reach the top of that rep range. Once you hit the top of that rep range
for the programmed number of sets, you increase the weight by 5 to 15 pounds
and repeat the process. Essentially, you always try to increase reps first, and
then once you are capable, increase the weight. This is why it is called double
progression.
Q: This is not enough (or too much) volume. How can I adjust the program?
A: One of the challenges of making a standalone program is that everyone is
different and is coming to the program with a unique background. You may find
you respond best to a little less or a little more volume than what is
programmed. If that is the case, here are a few things to keep in mind.
It’s too much volume:
If this is more volume than you were doing before, you might just need to
give your body some time to adjust. The fatigue and soreness you are
feeling could just be due to the change in stimulus. Try fewer training days. If
you started out on a 6-day program, switch to a 5-day. If you started out on
a 5-day, switch to a 4-day.
There are two ways you can adjust the training volume in the workout. The
first option is to take out a set of one or more exercises. For example, if the
program calls for 4 sets of an exercise, you can do 3 sets. The second way
to lower volume is simply by removing an assistance exercise from the
workout.
Lastly, it might be an intensity issue more than a volume issue. Make sure
you are not overshooting the lifts by using more weight than is programmed.
If the main powerlifting exercises feel too heavy, you might have calculated
your 1 rep max too high. Similarly, make sure you are staying within the RIR
guidelines on the assistance exercises.

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It’s not enough volume:
If this is less volume than you were doing before, it’s possible that less
volume could actually yield more gains. There tends to be an inverse U-
shaped curve when it comes to training volume. This means more volume is
better only up to a certain point. From there, more volume actually causes
less progress. Try adding a training day. If you started out on the 4-day
program, try the 5-day. If you started out on the 5-day, try the 6-day. I do not
recommend training more than 6 days per week. If you are on the 6-day
program and feel the volume is an issue, try one of the other suggestions
below.
There are two ways you can adjust the training volume in the workout. The
first option is to add a set of one or more exercises to the program. For
example, if the training session calls for 4 sets, you can do 5 sets. The
second way to increase volume in the workout is by adding assistance work.
Feel free to add an extra exercise or two at the end of the programmed
training sessions. Extra arm, shoulders, abs, and calves work well here.
Lastly, it might be an intensity issue more than a volume issue. For this, the
most likely culprit is the assistance work. Make sure you are not just going
through the motions but are actively trying to beat the logbook each week.
Of course, stay within the RIR guidelines, but the goal is to add weight or add
reps whenever possible on the assistance work.
Q: How much rest should I take between sets?
A: There are no programmed rest periods for this program. For the most part,
take as much time as you feel you need to perform at your best on the main
exercises. I recommend between 2-5 minutes. On the assistance work, you can
go faster, but make sure you rest long enough to maintain performance from the
first set to the last. For the assistance work, I recommend resting between 1-3
minutes.

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Q: What does "set 3 6RM" mean?
A: The goal with the 6RM is to work up to a 6 rep max. On the first set, pick a
weight that is around an 8 RPE or 2 RIR. On the second set, increase the weight
to around a 9 RPE or 1 RIR. The third set is where you go for a 6 rep max. Pick the
heaviest weight you can lift for six reps. The goal is to select a weight close to a
10 RPE or 0 RIR.
Q: What should I do after I finish the six-week program?
A: All the programs are set up to be run back to back multiple times. If you
decide to repeat the program, you can use your AMRAP sets to get new
estimated 1 rep max or add 5lbs to your bench max and 10lbs to your
squat/deadlift max and rerun the program.

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4 DAY
PROGRAM
5 DAY
PROGRAM
6 DAY
PROGRAM
 About the Author
Kyle Hunt is an author, podcast host, trainer, powerlifter, and the founder of
Hunt Fitness, a popular online fitness coaching business that he started in
2010. He lives in South Carolina with his wife, three children, and three cats.
Through Hunt Fitness, Kyle specializes in building custom workout and nutrition
programs individually designed for each client. He has a roster filled with
competitive powerlifters, wrestlers, physique athletes, and general population
clients looking to perform at their best.
In addition to multiple certifications and over ten years of coaching experience,
Kyle earned a Bachelor's Degree in Exercise Science from Fredonia State
University.
Kyle is also the host of the "Absolute Strength Podcast" found on iTunes,
Stitcher, Google Play, Spotify, and [Link].
Also, by Kyle Hunt:
Bodybuilding for Beginners
Beginners Guide to Weight Lifting
Strength Training for Beginners
Absolute Strength Powerlifting Program
Absolute Progress Powerbuilding Program

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 The Next Step
Let me take out the guesswork.
Hunt Fitness coaching truly offers complete fitness guidance. This is the best
option for anyone serious about getting results. The coaching package is
everything you need to reach your goals: a customized nutrition protocol,
periodized training program, technique analysis, warm-ups, mobility work,
unlimited coaching guidance, and lasting education.
I work with a wide array of individuals ranging from raw powerlifting competitors
to bodybuilding/physique athletes and non-competitors just looking to get
stronger or transform their physique. I have been coaching people online since
2010. During that time, I have worked with hundreds and hundreds of clients.
The chances are good that I have helped many people with similar goals and
circumstances as you get excellent results.
When you work with Hunt Fitness, you work with me. I don't have a team of
employees handling my clients. You work with me one on one. You have access
to my personal cell phone number to text, call, or video chat as needed.
If you are interested in working with me one on one, send me an email at
KyleHuntFitness@[Link]

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