The 21 Day Fast Mass Building program’s nutrition part focuses on the calorie cycling to push the body into generating different hormonal response during different phases. A variety of workout programs for conditioning, standard weight gaining, hardcore training are offered to incorporate in the program’s phases.
The Anabolic Amplifier Effect
The Anabolic Amplifier Effect is a Yo-Yo dieting or calorie cycling nutrition routine.
To gain weight, both professional bodybuilders and the regular gym guys, resort to the so called Bulking phase (also called Off Season phase). In simple terms this basically means training hard and eating as much as possible. This bulking phase has some disadvantages: it can be overwhelming (huge food quantity that needs to be cooked, bought, etc), sometimes leads to taking bad decisions (eat lots of junk food, eating cookies or drinking alcohol), increased body fat, etc.
On the other hand to get lean and strip off the excess bodyfat the professional bodybuilders would resort to the cutting phase (also called Pre Contest phase because it’s usually done before competing on stage). During this phase the calories are carefully selected and the nutrition is very strict.
The Anabolic Amplifier Effect is strategically cycling the diet and training similar to how competitive bodybuilders do with each pre-contest diet and post-contest rebound. The program is divided into 2 phases (similar to the professional bodybuilders Off-Season and Pre-Contest)called Primer Phase and Overload Phase that complement one another, and keep the body on an anabolic environment. During the 1-week Primer Phase a low calorie nutrition is recommended. This will help decrease the excess bodyfat while increasing the body insulin sensitivity and help preparing it for the following 2-weeks Overload Phase.
The workouts
The goal here is to progressively increase the weights and avoid using the same workout all the time because everything works but as Vince&Lee nicely say, nothing works forever.
Depending on your goal or preference you can chose from 4 different workouts:
- The Fitness Model Workout – focus on building the conditioning and the endurance.
- The Muscle Model Workout – follows a more traditional way in terms of sets and reps (heavy weights, high reps, short rest, intensity).
- The Hardcore Bodybuilder Workout – similar to a heavy duty workout.
- The Bodyweight 500 Workout – focus on the conditioning using your bodyweight only.
During the Primer Phase a conditioning program is recommended (The Fitness Model Workout or Bodyweight 500 Workout) because the body energy or strength is not as high as during the Overload Phase. Following the same principle during the Overload Phase a more traditional bodybuilding program is recommended (The Muscle Model Workout or The Hardcore Bodybuilder Workout) as the body will have more energy and power due to the high calorie nutrition so during this last phase the biggest muscle gains should occur.
For a detailed program overview please visit 21 Day Fast Mass Building.