ISSA - A Simplified Anabolic Burst Mass Gaining Program.

[webmaster]

Here is a simplified, general program designed to help increase lean mass and strength, while minimizing any gains of fat. I have tested it on myself and others, and it works remarkably well and actually fits in quite well with a social life...

http://www.bodybuilding.com/fun/issa110.htm

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This is very similar to my program. My diet regiment is nearly identical. My goal is time, diet, and exercise efficiency. The question I constantly ask my self is, "What is the least amount of work necessary that will produce the greatest results?" The above-mentioned article, in my opinion, seeks to answer that question as well. Here is my workout program:

M: Squat or Leg press, leg curl, leg extension, calf raise
T: Bench Press, tricep pulldowns, 20 minute interval jog
W: 45 minute slow jog
TH: Military press, upright row, shrug, 20 minute interval jog
F: Deadlift, back row, lat pulldown, dumbell or barbell curl

Obviously I'm doing a little more cardio to speed up the fat burn. I keep it simple, not wanting to override the muscle building effects of my weight lifting regiment. I also take creatine which seems to counterbalance the averse effects of cardio on muscle loss, and it speeds up recovery. On alternate weeks I incorporate pyramid sets for the largest muscle groups.

I take a multi-vitamin as well.

My current caloric intake is at 2000. I consume 200-220 g's of protein a day.

Weekends are for overfeeding. The key is to eat healthy, and as this article suggests, be wary of junk food. Your body will respond positively to overfeeding on healthy foods, versus stuffing your face with junk. The combination of overfeeding and rest is an excellent way to speed recovery from a hard week of working out.

Most importantly, this method frees your weekends up for recreation!

Excellent article. I recommend it to everyone. The results are terrific!

[gr7797]

sounds good but..... Is there something wrong with the nutritional calculator? I entered my weight 205 lbs and it said I only need 121 grams of protein a day and something like 531 grams of carbs a day, this makes no sense as it states above that you need 1.25-1.5 grams of carbs per pound of body weight. Also his example nutritional program looks alot better than what it is calculated out to be, looks like he gets more protein and less carbs than is required by the calculator? could somebody please explain.

[webmaster]

I will check on the calculator, I made the calculations close to what the author has, but not exact. I will fix it. Sorry for the inconvience.

Will
Webmaster

[Atheotony]

Yeah great article, it answered all my questions on the best way to build lean body mass.

that doesnt seem like a lot of mass in with all the hard work day in and day out 6 pounds a month. i've preparing for my first contest and in teh same amount of time gained 30lbs in 90 days, ALL NATURAL with the use protien powder, and creatine. other than that i was able to eat pretty much whatever i wanted for my 8 meals a day. i used my body as a guide. when was hunger i would eat if i had craving for candy i would go eat pasta/rice that was when i knew my carbs were low for that day. i kept my workout down to 5 days a week takingin only 45 mins. i was consistant!!!!! during my building phase iwas stead at about 5% body fat too!! i just see why ru bragging about 6 pounds a month.

[gr7797]

what kind of tempo is best to use when lifting on this program?

3-4 second count on the negative. Lift as quickly and explosively as possible.

[elliott]

Do you think it would be possible to do this program with 2 BIG changes?

1) I normally train at 7pm
2) I like to train 2 on 1 off (sun, mon, wed, thurs, sat)

what changes yould you make in 1 diet split?

I began competing last year in fingure and even though I am not a bodybuilder I am still interested in building muscle mass. Is this workout good for me? If there are any changes I could make what would they be? What about hams and glutes? Those are really inmoptant and I seem to have a hard time training them.

[ovidiu]

no offence but the diet in your article is just stupid. period.

[Poohboy185]

so you didnt do any cardio, except friday?