Muscleprodigy


MP Store

MP NATION NEWSLETTER

Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!
Home Training Get Ripped Get Shredded for Spring Break- GUARANTEED!

Get Shredded for Spring Break- GUARANTEED!



Get Shredded for Spring Break- GUARANTEED!


Spring Break...or a period of total relaxation. A time to throw caution in the wind and to forget about your responsibilities for an entire week. But regardless of whether you are going to Acapulco, Jamaica, or Miami, you are going where there is a beach and most likely one that is going to be packed with people. So with a beach inherently comes the point in time where you've got to wear a bathing suit and reveal that half naked body of yours. When the opportunity comes are you going to be one who is proud to show off that tightly shaped midsection or shy away because of the embarrassment you might face from an unattractive physique?


We hope that one is rhetorical. It's time to implement a plan of action to attain the lean physique you desire. That means you've got to put in much needed effort within the next month and a half to torch that nasty bodyfat and pack on some muscle to that frame of yours. You've got 6 weeks to get your butts in shape or you're going to feel like crap while trying to relax with that gut hanging over your bathing suit. We want heads of the opposite sex to turn for the right reason, and an attractive body is one way to grab the attention you want while on vacation. Moreover, your vacation will actually feel like a real vacation that is much deserved if you work your tail off for the next 6 weeks, providing you the opportunity to actually celebrate.


The next 6 weeks needs to consist of a solid foundation of proper nutrition, cardiovascular training, and resistance training. These three principles need to be implemented properly and you must understand that this plan does not work if one of these fundamentals is taken away. They are mutually exclusive and only work in conjunction with each other. Don't slack off on any one aspect and make sure you follow this plan to the minor most detail in order to see results. Most people try to convince themselves that they're doing all they can when in reality they are not. Have you ever been to the doctor after you injured something and he told you to ice every night and wear a brace on that injured bodypart throughout the whole day and then when it didn't heal properly because of a lack of effort on your part, at the end of the 6 weeks you told the doctor that the brace didn't help? Maybe if you wore it like you were supposed to, it would have. Same principle and level of thinking can be applied here. Do what is depicted in the plan and the results will surely come and don't convince yourself you've done the work unless you've actually done it.


More importantly though, you need to begin with what will be a complete lifestyle change. Your behavioral tendencies and actions need to change for the better, and it needs to change forever...far past these 6 weeks but for life in general. Don't forget how important a healthy lifestyle is. Do not neglect that. Spring Break is one opportunity to have fun, but you have your whole life ahead of you to experience hundreds of opportunities and the benefits that come from a healthy lifestyle. You college kids are old enough in your lives to understand that your actions have both direct and indirect consequences and you need to act upon that mode of thinking now.

 

This is a bit of an advanced routine that assumes you know a few things about training and nutrition. If you really want to understand how your body works, you need to do a lot of reading. There are many minor details that are important to understand so you can get the most out of your workouts. During your training, you need to create a mind-muscle connection, achieve a pump, and reach momentary specific failure. This has to be unlocked with your mind. To learn how to do this properly, you should purchase MP45. It will teach you everything you need to know when it comes to training properly and also, how to properly fuel your body with nutrition so your training doesn't go to waste. Also, this is just a one week snap shot of what to to do. To get more workout routines like this in the form of a gradual progressive approach, so you can work up to achieving a peak level of fitness gradually and presentign your muscles with muscular confusion, purchase MP45. Also neglected in this plan are the added benefits of nutritional techniques like carb cycling, variation of meal quality and quantity, cheat meals, etc. to help you get absolutely shredded. Following the below for 6 weeks will surely get you lean but if you actually want to look rock-hard like a fitness model, check out the MP45 Program. If you think this is a gimmick, try the routine I provide you below for 2 weeks. Once you actually see and feel the results, you'll want the real deal in MP45. Trust me...it's that much better.

 

 MP45650x250B_zps0a49b728.jpg


Nutrition: You need to get out of these temporary diets and fads and begin with what will be a complete lifestyle change. The way you eat needs to change for the better. Every trivial action you do has direct consequences and nothing can be truer than in your diet. You need to eat well-balanced meals all day long and not just on some days, but throughout the next 6 weeks. You are not to miss a beat. It begins with consistency and a solid foundation that needs to be followed through on a daily basis. You need to follow these nutritional guidelines whenever you enter the kitchen or the restaurant. What you put into your body is paramount. Eat for fuel not for taste! Follow the guide below as a sample to give you ideas. Obviously, it will not be feasible for you to eat those exact foods, but keep it close. Make sure to switch it up according to your schedule, but make sure that the main tenets of the philosophy are kept intact.


Cardiovascular Training:  You need to perform cardio often and at the proper times. It is a necessary part of this equation. It burns a ton of calories and makes your heart more efficient at pumping blood to the muscles and receiving oxygen. Your strength training will go up as a result and you will burn even more fat in the weight room because you'll be able to go harder and longer during your sets. You'll be able to perform a tremendous amount of work. You’ll be able to do more than you're used to now and you'll be able to do things like supersets, drop sets and giant sets because your wind will be there. You will be doing a lot of running because it burns far more calories than any other cardio exercise as your whole body is in motion while using your core to stabilize your body. Weight training and diet are not enough to get you ripped so in order to expedite the process, you need to put yourself in a fat burning frenzy mode. Follow the plan below as a sample guide. Do whatever is most convenient for you, but make sure you follow the appropriate days of when to perform cardio. You should always be doing High Intensity Interval Training where you switch up the intensities throughout the entire workout and going intense with each session. Keep the sessions short to 20-30 minutes for cardio. Make sure to switch it up according to your schedule, but make sure that the main tenets of the philosophy are kept intact.


Resistance Training: Just like you can't burn much fat without cardio and diet, you can't burn much fat without strength training. It is so important and vital to attaining a lean physique. The more muscle you have, the more maintenance your body requires, meaning that it requires more calories to run efficiently. When your muscle fibers tear, your body uses calories to repair those muscles to make them grow back and then puts on added muscle as part of continually improving itself to adapt to the trauma you presented it with. I can't begin to describe how important super-setting and drop setting is for muscle growth and fat burning in one simultaneous movement. Make sure you follow the appropriate days of when to weight train (5 days on, 2 days off per week). You should always be doing a lot of sets and ensure that you are going intense with each session. Keep the sessions to an hour at most to keep testosterone levels high and cortisol levels low. Make sure to switch it up according to your schedule, but make sure that the main tenets of the philosophy are kept intact. Switch up exercises from week to week to throw your body through a loop and make sure to do high intensity stuff like super-setting, drop setting, and holds/squeezes/slow reps/negative reps/forced reps. 

 

Diet Plan:

Follow this routine throughout all 6 weeks. This is a sample meal plan for a 180 lb. male who is training appropriately. You may switch up the meals as you desire, but make sure the macronutrient combination is of the same ratio according to your bodyweight and at the same times throughout the day:

 

 Sunday (Off)

11:00 AM wake-up- 20 g Whey Protein + 2 Cups of Black Coffee

12:00 PM- 5 Egg Whites + 1 Yolk + 1 Package of Instant Oatmeal (40 g carbs)  + Grapefruit + 1 tbsp. natural peanut butter

2:30 PM- Protein Shake (40 g protein, 0 carbs) and an Apple

5:00 PM- Grilled Chicken Breasts + Olive Oil + Salad + Cup of Brown Rice

7:30 PM- Tuna fish (straight out of the can) + Mixed Vegetables with Olive Oil + 1 glass of Red Wine

9:00 PM- Handful of Walnuts

11:00 PM- Bowl of Lowfat Cottage Cheese (35 g protein) mixed w/ Milled flax seed and Grapefruit

 

Monday (AM Cardio + Afternoon Lift)

8:00 AM wake-up (10 mins before cardio)- Amino Acid Pills/10 g Whey Protein + 2 Dried Apricots + Cup of Black Coffee

8:45 AM wake-up (immediately after cardio)- 40 g Whey Protein + Cup of Coffee

10:00 AM- 5 Egg Whites + 2 Yolks + 2 Packages of Instant Oatmeal (20 g carbs) + Fiber One + Grapefruit

12:00 PM- Handful of Almonds + Apple

2:00 PM- Turkey, Ham, and Roast Beef Sandwich on Whole Wheat Bread with Mustard, Lettuce, Tomato, and Onion with Side of Grilled Chicken w/ Olive Oil

3:00 PM Pre-workout (30 mins before lifting)- 30 g Whey Protein + Banana + 2 Cups of Coffee

5:00 PM Post-Workout (20-30 mins after completion of workout)- 40 g Whey protein + 40 g fast-digesting carbs + 5 g glutamine

6:30 PM- Grilled Salmon + Small Portion of Brown Rice + Baked Sweet Potato + Mixed Vegetables with Olive Oil + 1 glass of Red Wine

8:30 PM- Handful of Walnuts + Protein Shake (20 g protein, 0g carbs)

11:00 PM- Bowl of Lowfat Cottage Cheese (35 g protein) mixed w/ Milled flax seed

 

 

Tuesday (Afternoon Lift + Cardio Immediately After)

8:00 AM wake-up- 20 g Whey Protein + Blueberries (20 g carbs) + 2 Cups of Coffee

9:30 AM- 5 Egg Whites + 1 Yolk + 1 Package of Instant Oatmeal (20 g carbs) + Fiber One + Grapefruit

11:30 AM- Handful of Almonds + Apple

1:00 PM- Grilled Chicken w/ Mixed Vegetables, Olive Oil, and Marinara Sauce with Bowl of Mixed Chickpeas and Kidney Beans

3:00 PM Pre-workout (30 mins before lifting-cardio follows lifting)- 30 g Whey Protein + Banana + 2 Cups of Coffee

5:00 PM Post-Workout (Immediately after completion of workout)- 40 g Whey protein + 40 g fast-digesting carbs + 5 g glutamine

6:30 PM- Grilled Sirloin + Baked Potato + Mixed Vegetables with Olive Oil + Salad with Olive Oil and Balsamic Vinegar as Dressing + 1 glass of Red Wine

8:30 PM- Handful of Walnuts with Protein Shake (20 g protein, 0g carbs)

11:00 PM- Bowl of Lowfat Cottage Cheese (35 g protein) mixed w/ Milled flax seed + Fiber One

 

Wednesday (AM Light Cardio)

8:00 AM wake-up (10 mins before cardio)- Amino Acid Pills/10 g Whey Protein (0g carbs) + Cup of Black Coffee

8:45 AM wake-up (immediately after cardio)- 20 g Whey Protein (0g carbs) + Cup of Coffee

10:00 AM- 5 Egg Whites + 1 Yolk + 1 Package of Instant Oatmeal (20 g carbs) + Fiber One + Banana with 1 tbsp. Natural Peanut Butter

12:00 PM- Handful of Almonds + Cup of Coffee

2:00 PM- Grilled Chicken Breasts + Olive Oil + Salad with Olive Oil and Balsamic Vinegar as Dressing + Apple

4:00 PM- 30 g Whey Protein

6:30 PM- Grilled Tilapia + Mixed Vegetables with Olive Oil + 1 glass of red wine

8:30 PM- 2 Egg Whites + 2 Yolks

11:00 PM- Bowl of Lowfat Cottage Cheese (35 g protein) mixed w/ Milled flax seed

 

Thursday (Afternoon Lift)

8:00 AM wake-up- 20 g Whey Protein + Blueberries (15 g carbs) + 2 Cups of Coffee

9:30 AM- 5 Egg Whites + 1 Yolk + 1 Package of Instant Oatmeal (20 g carbs) + Fiber One + Grapefruit

11:30 AM- Glass of 1% low-fat milk

1:00 PM- Lean Pork + Mixed Vegetables + Baked Potato

3:00 PM Pre-workout (30 mins before lifting)- 20 g Whey Protein + 2 Dried Apricots + 2 Cups of Coffee

5:30 PM Post-Workout (30 mins after completion of workout)- 40 g Whey protein + 35 g fast-digesting carbs + 5 g glutamine

6:30 PM- Tuna fish (no mayo or low-fat/fat-free mayo) melt (fat free American cheese) on 1 slice of Whole Wheat Toast + Grilled Chicken Salad with Olive Oil and Balsamic Vinegar as Dressing+ 1 glass of Red Wine

8:30 PM- Bowl of Lowfat Cottage Cheese

11:00 PM- Casein protein (30 g protein, 0 g carbs) mixed with 1% milk

 

Friday (Cheat Day- Carb Load; AM Cardio + Afternoon Lift)

8:00 AM wake-up (10 mins before cardio)- 20 g Whey Protein + 2 Dried Apricots + Cup of Black Coffee

8:45 AM wake-up (immediately after cardio)- 40 g Whey Protein

10:00 AM- 5 Egg Whites + 1 Yolk + 2 Package of Instant Oatmeal (20 g carbs) + Grapefruit + Whole Wheat Toast with Banana and Natural Peanut Butter Sandwich + Cup of Black Coffee

11:30 AM- Kashi TLC Bar + Orange

1:00 PM- Grilled Chicken + Pasta with Marinara Sauce + Apple

3:00 PM Pre-workout (30 mins before lifting)- 30 g Whey Protein + Banana + 2 Cups of Coffee

5:30 PM Post-Workout (30 mins after completion of workout)- 40 g Whey protein + 60 g fast-digesting carbs + 5 g glutamine

6:30 PM- Grilled Swordfish + Bowl of Brown Rice + Baked Potato + Mixed Vegetables with Olive Oil + 1 glass of Red Wine

8:30 PM- Whole Wheat Toast with Natural Peanut Butter

11:00 PM- Bowl of Lowfat Cottage Cheese (35 g protein) w/ Mixed Fruit

 

Saturday (Afternoon Lift + Cardio Immediately After)

11:00 AM wake-up- Egg White Omelet with Cheese + 1 Package of Instant Oatmeal (20 g carbs) + Grapefruit + Cup of Black Coffee

1:00 PM- Turkey with Alpine Lace and Mustard on Whole Wheat Bread

3:00 PM Pre-workout (30 mins before lifting-cardio follows lifting)- 30 g Whey Protein + Cup of Coffee

5:00 PM Post-Workout (immediately after completion of workout)- 40 g Whey protein + 40 g fast-digesting carbs + 5 g glutamine

6:30 PM- Grilled Steak + A little Brown Rice + Salad + 1 glass of Red Wine

8:30 PM- Glass of 1% lowfat Milk with a piece of 85% Cocoa Dark Chocolate

11:00 PM- Bowl of Lowfat Cottage Cheese (35 g protein) mixed w/ Milled flax seed


Weightlifting and Cardio Plan

Follow this routine throughout all 6 weeks. This is a sample training schedule but keep the body parts separated as so to maximize muscle growth and fat burning potential. You may switch up the workouts from week to week, but make sure you perform a lot of sets and rest minimally in between sets. Perform intensity techniques like drop sets/super-setting/forced reps/negative reps/holds/squeezes/slow reps/etc frequently and to each bodypart. Cardio should be performed on an High Intensity Interval Training basis only in which you switch up intensities incorporating sprints and jogs together and never running at the same speed. Furthermore, running burns a whole lot more calories than biking or the elliptical as your core has to stabilize your body, so that is all you will be doing for these next 6 weeks.

 

Sunday (Off)

 

Monday  (AM Cardio + Afternoon Lift)

Cardio-HIIT (High Intensity Interval Training)- Treadmill

Warm-up- 1 mile run to get the blood flowing

Stretch- Hamstrings Stretches

(Each sprint should be "all-out" or as close to 100% as possible without injuring yourself)

Sprints:

10 x 40s sprints (3 secs rest in between each sprint)...then 1 minute rest

8 x 60s sprints (5 secs rest in between each sprint)...then 1:30 minutes rest

6 x 100s sprints (20 secs rest in between each sprint)...then 2:00 minutes rest

1 x 200 sprint

Immediately followed by a half mile cool-down jog

 

Chest/Abs-30-45 seconds rest in between sets (no more) unless noted-Warm Up Sets are at a moderate weight and about halfway to failure...Working sets are at or very close to failure-Go to a point that is heavy but where you can control it and can do a full range of motion without using momentum

Warm-up- 5 min. jog to get the blood flowing

Incline Barbell Press- warm up sets- 15 reps, 15, 12, 10; Working sets- 10, 8, 6, 8, 10 drop set to 20

Flat Bench Press- warm up sets- 15 reps x 2 sets; Working Sets- 20, 12, 10, 6, 6, 15, 30

Incline Dumbbell Press (Hammer Style with palms facing inward towards each other and weight very close to inner body-elbows tucked in)

                Working Sets- 12, 12, 10, 10

Push Up with Weight on Back if you can- warm up sets- no added weight-25 pushups;  Working Sets- 1 plate on back- 5 less than failure, 2 plates on back to failure drop to 1 plate to failure drop to no weight to failure, no added weight-25 pushups (if you cannot do pushups with a weight on back-do pushups with no added weight until failure for each set)

Incline Dumbbell Fly Superset w/ (Cable Crossovers)-20 reps, 12, 12, 4 set drop (no rest in between weight changes-have a partner do it for you) 8-6-8-10, light weight w/ 15

Pec Deck- 15 x 4 sets-slow with a squeeze hold at the top of the movement

Hanging Leg Raise Superset w/ Weighted Combo/Double Crunch (crunch + reverse crunch while holding a weighted medicine ball)- 15 (15), 15 (15), 15 (15), 15 (15)

135 lb. Floor Wipers Superset w/ Rocky Leglifts (leg lift to a reverse crunch with a hip thrust with legs pointing towards the ceiling at the end)-15 (15), 15 (15), 15 (15), 15 (15)

 

 

Tuesday (Afternoon Lift)

Back-30-45 seconds rest in between sets (no more) unless noted-Warm Up sets are at a moderate weight and about halfway to failure...Working sets are at or very close to failure-Go to a point that is heavy but where you can control it and can do a full range of motion without using momentum

 

Warm-up- 5 min. jog to get the blood flowing

Dead-lift- warm up sets- 15 reps, 15, 12, 10; Working sets- 8, 6, 4, 8, 10 drop set to 20

Pull-Ups warm up set- no added weight- 10 reps x 2; Working Sets- weighted x 10 reps for 3 sets, 4th set =no added weight to failure

Bent-Over Barbell Row- 15 reps for 2 sets, 12, 10, 10, 20

One-Arm Bent-Over Dumbbell Rows Johnnie Jackson style- variation w/ other elbow resting upon forward knee (no rest in between arms and only rest for 15 seconds between sets as one arm is inherently resting while the other one is going)- 25 reps on each arm, 15, 15, 12, 12, 20, 30

T-Bar Row-20 reps, 12, 12, 4 set drop set  (no rest in between weight changes-have a partner do it for you) 8-6-8-10, light weight with 15

Wide-Grip Lat Pull-down Superset w/ Reverse Close-Grip Lat Pulldown (do a set of each with no rest in between and then rest 45 secs in between each superset)-10 (10) x 4 sets

Seated Cable Row—slow movement- 3-5 secs each on both positive and negative portions of repetition with tight squeeze to increase blood flow to the muscle-Cool-Down Sets- 20 reps x 3 sets

 

Wednesday (AM Cardio)

Cardio-HIIT (High Intensity Interval Training)- Stairs

4 minute jog- 1 minute rest

Stair Sprints- 3 sets of 6 reps (up and down the staircase is one rep)-two steps at a time with one leg-1 minute rest between sets

           1 set of 10 reps

           2 sets of 5 reps

           1 set of 5 reps-one step at a time

100 Yard Sprint, Jog 100 yards, 100 yd Sprint, Jog 100 yards, 100 yd Sprint

Slow Jog for 2 minutes

 

Thursday (Afternoon Lift)

Shoulders/Traps/Abs-30-45 seconds rest in between sets (no more) unless noted-Warm Up Sets are at a moderate weight and about halfway to failure...Working sets are at or very close to failure-Go to a point that is heavy but where you can control it and can do a full range of motion without using momentum

 

5 minute jog

Dumbbell Front Raises Superset w/ Dumbbell Side Lateral Raises- 15 (15), 15 (15), 15 (15), 15 (15), 15 (15)

Seated Arnold Press Superset w/ (Machine Military Press)- 15 (15), 12 (15), 8 (15), 8 (15), 10 (15)

Bent Over Dumbbell Lateral Raises- 15, 15, 15, 15

Barbell Upright Raises- 4 x 20 reps

Barbell Shrugs Superset w/ (Dumbbell Shrugs)- 15 (15), 15 (15), 10 (15), 10 (15), 10 (15)

Bent Over Rear Delt Dumbbell Lateral Raise- 4 sets x 15 reps

Cable Rope Crunches Superset w/ (Cable Baseball Swings)- 4 x 20 (20)

Decline Weighted Sit-ups with a Twist Superset w/ - 15, 15, 15, 15

 

Friday (AM Cardio + Afternoon Lift)

Cardio-HIIT (High Intensity Interval Training)- Stairs

Adjust your speed accordingly. The highest speed should be to the point where you are pushing at close to 100% as possible. It is important to shoot high and remember, your mental toughness is what is important here.

 

6    m.p.h.-    5    minutes

7    m.p.h.-    1    minute

8    m.p.h.-    1    minute

9    m.p.h.-    1    minute

8    m.p.h.-    1    minute

7    m.p.h.-    1    minute

11   m.p.h.-    1    minute

6    m.p.h.-    1    minute

7    m.p.h.-    20   seconds

8    m.p.h.-    20   seconds

9   m.p.h.-     20   seconds

10   m.p.h.-    30   seconds

11   m.p.h.-    30   seconds

10   m.p.h.-    30   seconds

8    m.p.h.-       2    minutes

7    m.p.h.-       3    minutes

 

Saturday (Afternoon Lift + Cardio Immediately After)

Legs-30-45 seconds rest in between sets (no more) unless noted-Warm Up Sets are at a moderate weight and about halfway to failure...Working sets are at or very close to failure-Go to a point that is heavy but where you can control it and can do a full range of motion without using momentum

Bike-10 mins.

Leg Extensions Superset w/ (Leg Curls)- 15 (15), 15 (15), 15 (15), 12 (12), 10 (10), 10 (10)

Barbell Squat- 15, 25, a heavy 20 (something you normally get 10 with-stay at the top and breathe for 10 seconds after you complete your first 10 and have a partner help you squeeze out the next 10, a heavy 15, 30, 10, 15)

Dumbbell Lunges- 4 sets x 8 reps on each leg

Leg Press- 15, 15, 15 drop set to 15 drop to 15, 15, 15
Seated Calf Raises- 5 sets x 25 reps

 

Treadmill:

6    m.p.h. w/ 1.0 incline-    3    minutes

7    m.p.h. w/ 1.0 incline-    1    minute

7    m.p.h. w/ 2.5 incline-    1    minute

7    m.p.h. w/ 4.0 incline-    1    minute

7    m.p.h. w/ 5.5 incline-    1    minute

7    m.p.h. w/ 3.0 incline-    1    minute

7    m.p.h. w/ 1.0 incline-    1    minute

6    m.p.h. w/ 1.0 incline-    1    minute

8    m.p.h. w/ 1.0 incline-    20   seconds

8    m.p.h. w/ 5.0 incline-    20   seconds

8    m.p.h. w/ 7.0 incline-    20   seconds

8    m.p.h. w/ 10.0 incline-   20   seconds

8    m.p.h. w/ 7.0 incline-    20   seconds

8    m.p.h. w/ 3.0 incline-    20   seconds

6    m.p.h. w/ 1.0 incline-    20   seconds

11   m.p.h. w/ 10.0 incline-   20   seconds

6    m.p.h. w/ 1.0 incline-    1    minute

11   m.p.h. w/ 1.0 incline-    40   seconds

6    m.p.h. w/ 1.0 incline-    2    minutes





My name is Jaret Grossman (pictured above). I am the developer of High Intensity Stimulation Training, which are the philosophies that made me into a 3x All-American collegiate wrestler. I am not afraid to pose with my shirt off like a bunch of other program creators, because I know my philosophy works. I currently weigh 202 pounds, and am completely all-natural. I have never touched an anabolic hormone in my life and I do not take creatine or testosterone boosters that many in the fitness community resort to. I am in this for longevity, but I have found a way of training and nutrition that does not consume too much of my time and allows me to have 6% body fat all year round. It begins and ends with the MP45 Program...

 

 MP45650x250B_zps0a49b728.jpg



Muscle Prodigy Products



COMMENTS