How do you build lean muscle mass while getting super shredded? Leaving nutrition aside, it’s the idea of intensity that answers this fundamental question when it comes to training. In order to get the best results possible, you need to activate your fast twitch muscle fibers and go as intense as possible during your workouts. You also must hit muscular failure to ensure growth through adaptation. By reaching failure, you exhaust the muscle to the point of stimulation so that it can grow even bigger. Getting shredded so that you can see well defined abs, a chiseled chest, and veins in your arms requires you to build significant muscle mass and to get your body fat under 7%. To do this, you must have a strict nutritional regimen and you must reach failure during your workouts so your body can be forced to bust out of plateaus and force metabolic adaptations.
Jaret Grossman (creator of MP45, pictured below) focuses on the principle of High Intensity Stimulation Training (H.I.S.T.) that teaches you how to reach this concept of failure so you can skyrocket your muscle gains to new growth. Let’s review the MP45 Program and why it’s a very unique and effective approach to training and nutrition.
So, how do you reach failure?
Many people think that failure means the point that you cannot complete another rep for the weight you have in your hands. For instance, if you have 225 pounds on the barbell bench press and you can’t get it up for rep #6, people constitute failure as being rep #5. Nevertheless, this is not failure. That is mental failure. Your body can do so much more than you think, and if used correctly, you can grow your body more than you could have imagined.
After you complete 5 reps of 225 pounds, you can probably do another rep of 215 pounds. Even after that, you can probably do 200 pounds for another rep or two, and then 175 pounds, etc…all the way down the line. So, theoretically, failure actually occurs at the point when you cannot do one more rep of one pound for that particular body part. Now, if you can envision this properly, then you’d understand how incredibly intense of a set it is to reach true muscular failure.
This is the intensity levels that I am referring to. By grabbing 80 pound dumbbells and doing them 8 times for weeks and weeks and weeks, you don’t see improvements because it’s not the type of training that forces you to grow. Doing what I suggest will force growth by tearing the muscle fibers all in just ONE SET. Research suggests that once the muscle fibers are torn completely then the muscle has a stimulus to respond and grow. Anything more than that will just delay the process. However, your 80 pound set of dumbbells will not provide the necessary stimulus – and doing this for set after set will just compound the mistake and waste your time. You’re spinning your wheels doing what you’re doing.
Most gym-goers (even the most advanced ones) approach training the completely wrong way, thinking that they are going intense enough, but never actually doing so. Intensity in this realm is an entirely new way of thinking than what you are used to. You must focus on brief, infrequent, yet intense sets in order to attain the best results in the shortest amount of time.
Have you ever looked at a sprinter compared to a marathon runner? The sprinter certainly has the more attractive physique, and it’s the idea of intensity that provides that difference. Volume trainees are the marathon runners, going for long periods of time in the gym using minimal weight throughout their routine for a longer period of time. The intensity training guys are the sprinters, compacting an incredibly intense session in a shorter period of time.
Powerlifters take a similar approach. If you look at powerlifters, their method of training allows them to get stronger nearly every single week. Most powerlifters are naturally stronger than bodybuilders but it’s the anabolic steroids in bodybuilding that can put bodybuilders on top. With powerlifting, it’s all about increasing the poundage that they can handle and that means dealing with maximal weights, mainly in the rep range of 4-6 reps through each of their sets. Bodybuilders mainly deal with higher reps while powerlifters go for those short, explosive reps.
It is true that most powerlifters that you are thinking of don’t have the bodies of those jacked sprinters. Nevertheless, there is a recognizable difference here that creates the difference in physique between powerlifters and sprinters: Body fat percentage. Powerlifters have plenty of muscle mass. However, A) their diet is not conducive to staying lean, and B) their training consists of intense sets, but not intense workout sessions.
The main training principle in the MP45 Program focuses on H.I.S.T. (High Intensity Stimulation Training). This type of training does not replicate that of a powerlifter or a sprinter. It takes the best of both worlds and replicates a modification of a sprinter’s intensity workout and a powerlifter’s stimulation workout together in one to provide awe-inspiring results in the shortest period of time to build strength and power while getting you ripped in the process.
Here’s some of the many useful training and workout tips you get with the MP45 Program:
- Any muscle you put on burns fat four times more efficiently than the fat you have on your body.
- Working out every day is not just a bad idea, but comes with a range of health problems such as insomnia, achiness, pain in muscles and/or joints, fatigue, etc.
- Always choose free weights over machines. Most machines do not involve as much of the synergistic muscles as free weights do, and therefore do not build as much muscle mass. Since you must stabilize the weight, you will burn more calories as opposed to machines where you are forced to move the weight through a fixed medium.
- Intense weightlifting rapidly elevates your basal metabolic rate hours after you workout due to EPOC (excessive post-exercise oxygen consumption). The more muscle mass you have, the more calories you will burn to sustain that muscle, and the leaner you will be as a result.
Besides the training principles in MP45, nutrition also comes into play. As for nutrition, the principles revolve around healthy eating habits that force you to eat every 2-3 hours to prevent your body from going catabolic. You eat small, frequent meals that include lean protein sources, low glycemic carbohydrates, and healthy unsaturated fats.
Here are some of the many useful nutritional and diet tips you get with the MP45 Program:
- If you starve your body of nutrients for more than four hours, you will slow down your metabolic rate – the natural rate at which your body uses energy efficiently for normal daily metabolic processes – and your body is more likely to experience large fluctuations in blood sugar levels, which often leads to fat gain.
- Instead, if you eat every 2-3 hours then your body will respond by releasing the proper hormones in your body to remain anabolic since you are consuming enough calories at the appropriate times. Your body basically tells itself that it has no reason to hold onto this food, and therefore, it is more likely to be used as energy and to promote lean muscle mass development rather than be stored as body fat.
- You should always drink ice cold water before every meal. A lot of people think they are hungry when they are actually thirsty. This is the order you should follow: 1) water 2) vegetables 3) protein 4) healthy fats 5) carbs
- You will probably be full by the time you get to the carbs, which are most likely to be stored as body fat.
- You need to eat within 30 minutes of waking up to give you the physical energy your body needs throughout the day as well as the kickstart to your metabolism that it provides. Start with eggs (a mixture of whole eggs and egg whites – your body cannot use all of the protein from egg whites without some yolk) along with a bowl of oatmeal (oatmeal is a slow digesting carbohydrate that ranks low on the glycemic index – the glycemic index chart is your friend).
MP45 is a 45 day gradual progressive approach to get completely ripped up in just over 6 weeks. By following the principles of H.I.S.T. in your MP45 workout program, you will be following the tactics that professional athletes, bodybuilders, and fitness models do to get their bodies in the best shape of their lives. With MP45, you get a full 45 day step-by-step training and nutritional guide, detailing every workout you should do and every meal you should eat. In addition, you also get the science behind it so you can understand more about the program and how to make the best of it.