The goal of this training program is to increase LBM.  Even with "less activity," and "more LBM," a person can eat more food.  This program is a variation on the High Intensity Training (HIT) method of training.

Contents
Concept	Completed Exercise Charts
Exercise Outline	Accurate LBM Measurements
Exercise Program (Charts)	Glossary

This is a progressive weight training program, which is a modified "HIT type" workout. HIT programs have been around for years and appear to be very "unconventional" to most people that workout. We have discovered working out 5 and 6 days each week for 1-½ hours a pop without results like those that can be obtained through a HIT type program is worse than "unconventional." The following statement should have been made first: Nutrition is the fuel to make you grow. Because of its importance, you do not want to overlook this important ingredient. The body (muscle) grows, adapts to change in its environment, as a result from lifting progressively more weight. Your body does this when you rest, are not working out, or not performing physical activity. This is why people with very active or physically demanding jobs have a hard time increasing LBM. Their bodies do not get the opportunity to rest and adapt (grow).

The idea behind this strategy, and it's a proven one, is to lift smarter, get plenty of rest, and eat properly. Duration of a "heavy" HIT program/cycle should last for four weeks (1^st cycle) and progress to no more than eight weeks maximum. Each cycle should be started using an amount of weight for exercises (for heaviest set) that is less than what could be performed at a normal 5-rep maximum. Progress to using more weight each week, every other week, or as you feel you are getting stronger. The goal should be to "finish" a cycle with a higher 5-rep max than prior cycle. Remember; start a cycle lighter and finish heavier.

After each HIT cycle, take 3-5 days off to give your body a rest, it will need it. Be sure and stay away from the weights and give your body time to recuperate and grow. If you have endomorphic characteristics, spend that gym time doing target-rate aerobic exercises. We also strongly encourage a person to track their LBM using an accurate/consistent procedure to verify if they have made real progress. For the next couple of weeks "light cycle," follow a high rep, low rest, short program.

Click on this link to Exercise Outline for a description of the program.

Proceed to Exercise Outline

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Glossary

Ectomorphic body types are "naturally" slender and slight muscular development. This body type is typical of many basketball and endurance sports athletes. They tend to have a hard time increasing LBM.

Endomorphic body types have a "naturally" pronounced roundness and smoothness. This body type can be much larger than a mesomorphic person but have challenges of body fat in the belly and middle portion of their body. These people generally have propensity for higher levels of strength but can find it more difficult to reduce body fat

HIT (High Intensity Training) is a type of workout program which increases effort and intensity for a shorter duration (than typical) for fewer times (than typical). There are many people that slander this type of program. Most have never even attempted a HIT program. The author was one of those people that were "quick to put-down" a HIT program until he tried one.

LBM (Lean Body Mass) is muscle, bones, organs, everything except body fat. Each of our nutritional needs are based on amount of LBM and levels of physical activity.

Mesomorphic body types are "naturally" muscular. Narrow waist, broad shoulders, big chest, large arms and legs. This body type is definitely a genetic gift from god. Professional bodybuilders have mesomorphic characteristics beyond most people. Just working out hard and taking a truckload of steroids will not give anybody a professional bodybuilder's physique.

Propensity is an often intense natural inclination or preference.

Progressive Weight Training is just what it sounds like. The goal is to "progress" or increase weight when you workout. Increases may not take place each workout but your "plan of action" is to increase weight.

Target-Rate Aerobic exercise is done at your heart rate within its target rate for a minimum of 20 minutes. A seat-of-the-pants way to check your heart rate is if you cannot carry on a conversation without huffing and puffing, you are exceeding your target rate.

Proceed to Exercise Outline