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8 Week Muscle Building Trainer Main Image

Day 21:Active Rest

Overview: 8 week muscle building trainer
Overview: training
Overview: nutrition
Day 1: back & calves
Day 2: chest & abs
Day 3: legs
Day 4: arms & calves
Day 5: shoulders & abs
Day 6: rest day
Day 7: rest day
Day 8: back & calves
Day 9: chest & abs
Day 10: legs
Day 11: arms & calves
Day 12: shoulders & abs
Day 13: active rest day
Day 14: active rest day
Day 15: back & calves
Day 16: chest & abs
Day 17: legs
Day 18: arms & calves
Day 19: shoulders & abs
Day 20: active rest
Day 21: active rest
Day 22: back & calves
Day 23: chest & abs
Day 24: legs
Day 25: arms & calves
Day 26: shoulders & abs
Day 27: active rest day
Day 28: active rest day
Day 29: back & calves
Day 30: chest & abs
Day 31: legs
Day 32: arms & calves
Day 33: shoulders & abs
Day 34: active rest day
Day 35: active rest day
Day 36: back & calves
Day 37: chest & abs
Day 38: legs
Day 39: arms & calves
Day 40: shoulders & abs
Day 41: active rest day
Day 42: active rest day
Day 43: back & calves
Day 44: chest & abs
Day 45: legs
Day 46: arms & calves
Day 47: shoulder & abs
Day 48: active rest day
Day 49: active rest day
Day 50: back & calves
Day 51: chest & abs
Day 52: legs
Day 53: arms & calves
Day 54: shoulder & abs
Day 55: active rest day
Day 56: final day

Remember that the 16-hour fast will help remove all the undigested food you’ve consumed during the week, and it’s going to improve your muscle-protein synthesis and your insulin sensitivity. That means you’ll get a good insulin spike when you do eat foods that drive the release of this important muscle-building hormone.

You’ll go without food for 16 hours since your previous meal the day before, so you should plan this to work best with your body. Throughout the day I’ll get in my Creatine HCl, fermented Glutamine, Citrulline, BCAAs, and Hydra-Charge even though I’m fasting. You can take these in before, during, and after your morning cardio while you’re fasting.

EXERCISE SETS REPS STRATEGY
HIIT

1

3

4 minutes easy/1 minute full intensity for a total of 15 minutes
Steady-state cardio

1

1

20 minutes

TIP: Your once-a-week 16-hour fast is beneficial for anti-aging and longevity. It also gives you another form of discipline. That’s what this program is all about psychologically—getting comfortable with being uncomfortable. That’s how you make improvements in your physique and your life. The mind-muscle connection isn’t just about what happens when you’re training.

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