Download Free Down And Up Mass Program Jim Stoppani Phd
Every program can use a refresher, even one that continues to deliver impressive mass gains for thousands of JimStoppani.com members every month.Back by popular demand – and updated by scientific demand – is a revised version of my classic training program. The original plan was a true 4-day body part split. Now, Down and Up becomes a full-body routine, yet with the split concept still intact by way of my system of program design.The new version, appropriately named Down and Up Mass Full-Split, is still 10 weeks long and will deliver the same impressive muscle-gaining results as before. But expect those muscle gains to be a little bit leaner this time, as is known to maximize fat loss.If you’re following along with my series, this program is coming on the heels of. I figure the best follow-up to all of those Super-Man supersets is a program that uses straight sets and a variety of periodization techniques. While Super-Man alternated between linear and reverse linear periodiation, Down and Up has you using both simultaneously.If you want the best of both worlds – arguably my most popular mass-gaining program combined with the fat-burning benefits of full-body workouts – Down and Up Mass Full-Split is the way to go. Let’s build and burn!
Jim Stoppani Workout Programs Pdf
Down and Up Mass Split DifferencesThe Down and Up Mass concept hasn’t changed from the original to this full-split version, but the training split is slightly different. What was originally a 4-day split has turned into a 5-day split – meaning, over the course of five days, each of the 10 major muscle groups (chest, back, shoulders, legs, biceps, triceps, traps, forearms, abs, calves) will get more “focus” in one workout, though all body parts will be trained in every session to keep it a full-body routine.If you recall, the original Down and Up Mass program paired triceps with chest, and biceps with back. This time around, triceps and biceps will share the same focus day, along with forearms.Focus muscle groups will receive higher volume in their respective workouts – anywhere from 2 to 5 exercises per body part (2 to 3 for smaller muscle groups, 4 to 5 for larger ones).
When muscles get into a comfort zone, they usually stop growing. You know what I'm talking about: the same weights, the same rep ranges, the same exercises in the same order, month after month, year after year. It's totally predictable and it's a recipe for plateaus in size and strength.Well, I'm not a comfort zone type of guy, and my Down and Up Mass program is proof of that.
It hits your muscles with heavy weights, light weights, low reps, high reps, straight sets, pre-exhaust and many things in between. Leave that to your muscles. Down and Up Mass is the perfect program for maximizing lean muscle and strength gains – or even dropping body fat while you add muscle and strength. What it's not perfect for is keeping you in a comfort zone: and that's just the way I like it.
Split The DifferenceThe Down and Up Mass program can be done by training four days a week for a total of 10 weeks or by training six days a week for seven weeks. The program is a four-day split, which means it takes four separate workouts to train all the major muscle groups in the body.Workout 1 trains chest, triceps and abs; Workout 2 hits back, biceps, forearms and calves, as well as deadlifts (technically a leg exercise, but the back is worked to a large extent, too); Workout 3 trains shoulders, traps and abs; Workout 4 hits legs and calves.If you train four days a week, each muscle group will be worked once every seven days. If you can squeeze two more workouts in each week, you'll train each muscle group every four or five days, depending on when you take your rest day.If training four days a week, ideally your split would look like this:This content is for members only -The above split is ideal because it provides your body a rest from resistance training after every two workouts, which helps to maximize recovery.
However, it's not 100% essential that you train on these exact days each week. Any four days of the week will do. If you need to train Monday, Tuesday, Wednesday and Thursday and take Friday, Saturday and Sunday off as your active rest days, that's fine. Whatever works for your schedule. And it doesn't have to be the same four days every week.Let's say you're following the four-day split I outlined above, but on Thursday, a college buddy is in town. Instead of training after work, you were thinking of meeting up with him to have dinner and hang out all night. Enjoy your life.
All you need to do is bump Workout 3 to Friday and Workout 4 to Saturday or even Sunday.To train six days a week, the ideal split would like this and vary each week:This content is for members only -.The program is complete after this workout.How do you decide which split to follow? The major deciding factor should be your schedule. If you can't realistically commit to six days per week, stick with the four-day split.
Both programs will provide similar results.In addition to your schedule, your training experience should also influence the split you choose. If you have less than six months of consistent weight training under your belt, I suggest you go with the four-day split.If you're new to weight training, stop reading this right now and go start either my or my. Once you've completed at least one of these programs, come back and consider Down and Up.For those who have just completed my program, I highly encourage you to do Down and Up six days a week.
Just like with rep ranges and exercises used, you also need to change up your training frequency. Since Shortcut To Size trains each muscle group every seven days, it would be a good idea to increase frequency, provided your schedule allows it.If you've just completed my program, 1-2-3 Lean, Super or, either training frequency (four or six days a week) will give your body a change.
The choice is yours.If maximizing fat loss while also building muscle and strength is your goal, I would highly suggest you train six days a week. However, if you prefer hitting the weights only four days a week, I recommend doing some serious HIIT training on at least two of the three active rest days.Of course, you could also do the Down and Up workouts five days per week, or even seven, if you're the kind of person who hates rest days. It's really up to you and your schedule. Exercise OrderAs I already mentioned, the Down and Up program is a four-day split. And while the four workouts you do will train the same muscle groups in the same order throughout the program, exercise selection and order and rep ranges will alternate every other week.I'll refer to the four workouts done in Weeks 1, 3, 5, 7, and 9 as the 'heavy workouts' because the rep ranges vary from 3-5 reps per set to 9-11 reps.
I'll refer to the four workouts in Weeks 2, 4, 6, 8 and 10 as the 'light workouts' because the rep ranges vary from 12-15 reps per set all the way up to 21-30 reps.For heavy workouts, the exercises for each major muscle group progress in a normal fashion of multi-joint exercises followed by single-joint moves. For example, during chest workouts, you'll do bench press followed by reverse-grip bench press and incline dumbbell press. These first three exercises are all multi-joint, which allow you to maximize the amount of weight used while you're fresh and strong. You'll follow those moves with dumbbell flyes and cable crossovers, two single-joint exercises that better isolate the pecs.For light workouts, the order reverses to incorporate a technique called pre-exhaustion. You'll start with single-joint exercises and finish with big compound moves. Sticking with chest as an example, you'll start the workout with cable crossovers followed by low-pulley crossovers and incline dumbbell flyes – three single-joint exercises that focus directly on the pecs. You'll finish chest off with dumbbell and barbell bench press.By exhausting the pecs before you do the bench presses, you can be assured that when you reach muscle failure on bench, it's because you fully fatigued the pecs, not because the triceps or shoulders were torched.
On a lot of multi-joint exercises like bench press, people hit muscle failure when the smaller, weaker triceps or deltoids have reached fatigue and the pecs are left wanting more. This is bad news for building a bigger chest, as the muscles weren't fully.