I have decided to use this one to the letter. It was recommended by 2 friends of mine. One of my friends used the workout routine and diet (no supplements) and gained 10 lbs of muscle in one 12 week cycle. The other Used the workout routine, diet AND SUPPLEMENTS and gained 17 pounds of muscle in one cycle! both of those sound pretty damn good. I will be using the supplements, diet, and routine. Here it is:
Getting in shape and developing awesome muscle mass with shredded conditioning seems practically impossible. I mean, sure, there are a few top bodybuilders who are able to do it. But for most of us, that supreme level of physicality is far out of reach. In fact, just getting in decent shape is hard enough, let alone trying to measure up to the best bodies in the world. It’s not easy. It becomes too complicated and requires too much effort…and you still don’t get the results you’ve worked so hard for.
Well, finally that kind of physique futility is a thing of the past. You will transform your body into exactly what you want it to be. But first we’ve got to simplify everything involved with changing and improving your body. As complex as it sometimes seems, there are really only 3 basic factors (you control) that influence getting in shape: training, diet and supplementation. That’s really all there is. To achieve the physique you want, you simply have to follow a program that exploits those 3 categories.
Of course, there are a lot of approaches to training, diet and supplementation. That’s what makes it so confusing…too many variables, options, and philosophies. It’s best to keep everything simple. When you do you’ll be amazed at how quickly your body will change, without much increase in your own efforts…as long as you consistently adhere to the program.
Here’s is a foolproof plan guaranteed to deliver maximum results in the fastest possible time. It’s called the “12-Week Natural Anabolic Cycle”. It was developed by SAN Nutrition as a solution to all the confusion. It encompasses the 3 main categories: training, diet, and supplementation. And it works synergistically. That means, utilizing this system will net you greater gains than you’d get by simply following one of the individual elements. 12 weeks is an ideal time, because it’s long enough to see significant gains, but not too long to suffer from burnout.
When it comes to training, there have been volumes written on the subject. High reps, low reps, heavy weight, light weight, negatives, partials, “Heavy Duty”, high volume sets…blah, blah, blah. Every training system can work and has inherent advantages. It’s a matter of finding what works for you. Eventually you can try any type of training. But for now, let’s simplify things. That’s our goal and the common theme of this program. Simplicity.
The most important thing when it comes to training is to work out with intensity and focus on the specific muscles you’re training. Arching your back during bench presses, doing half reps on squats, swinging the weight on curls…forget about the garbage. Keep your form as strict as possible and make each rep harder to perform...not easier. The idea is to make your muscles do as much work as possible during each set, not to keep them from feeling the brunt of the strain.
That’s as simple and straightforward as it gets. Make the most of each set. When you do this, you won’t need to do 20 sets per body part. It simply won’t be possible. If you can do more than 10-12 intense sets for a big body part like back or quads, you’re either Superman or you’re not working hard enough. Check your chest for the “S”? I didn’t think it was there. For smaller body parts like arms, 6-9 sets are more than enough.
Rep speed should be slower than usual, but not super slow-mo. Any time you wonder about your rep speed, slow it down. 1 second up, 1 second down is a good guide. That will help you connect your mind with your muscles for rapid and dramatic gains. If you can connect going faster, that’s ok. In general, slower is better.
As for frequency, if you hit a body part with intensity once a week that is enough. It will stimulate growth, while allowing adequate recuperation time. Rest periods should be kept to a minimum. Once your breathing returns to a manageable rate, get back into the next set…Under 2 minutes for chest and back, under 90 seconds for delts and hamstrings, and under 60 seconds for arms and calves. You can take up to 3 minutes between heavy sets for quads…but the shorter the better.
We’re on this job by the project, not the hour. Longer time in the gym doesn’t translate into better physical progress. Keep workouts under 60 minutes, preferably 45...or less. But make sure you get the job done during the time you use.
When you really make a commitment to train with intensity, you will notice an immediate difference in how great your pumps are, how intense muscle contractions can be, how locked in you become with each body part. It’s really amazing. And it’s not from any voodoo or secret training. You’re doing it simply because you’re consciously trying to do it.
The training program for the “12-Week Natural Anabolic Cycle” works whether you want to gain mass, get ripped…or do both simultaneously. The primary difference is that if you’re trying to get ripped you will perform more cardio sessions each week. You simply have to commit to the schedule and stick to it for 12 straight weeks. The results will provide continued motivation and positive reinforcement.
A great approach to training is this 2on-1off/2on-2off schedule. After 1-2 light warm-up sets to get loosened up, you should be ready to exert all your energy in every set. When you train this way, you’ll understand how 6-10 sets per body part is more than enough. Your workouts should last about 45 minutes, but no longer than 1 hour. With cardio, they may go over that time, but cardio is considered separately from weight training.
Exercise selection: pick the exercises you like. Just make sure you lift as heavy as you can, while maintaining good form, and that the last few reps of every set require maximal effort on your part and are still difficult to complete.
Monday - Workout #1 Tuesday - Workout #2 Wed - No
Chest Tris Abs Back Bis Abs None
2-3 exercises and perform 2-4 sets each (8-12 reps) select
2-3 exercises and perform 2-3 sets each (10-12 reps) 50-100 total reps any exercise(s) select
2-3 exercises and perform 2-4 sets each (8-12 reps) select
2-3 exercises and perform 2-3 sets each (8-10 reps) 50-100
total reps any exercise(s) Day Off
Thursday - Workout #1 Friday - Workout #2 Sat/Sun No
Delts Hams Abs Quads Calves ······ None
2-3 exercises and perform 2-4 sets each (10-12 reps) select
2-3 exercises and perform 2-3 sets each (12-15 reps) 50-100 total reps any exercise(s) select
2-3 exercises and perform 2-4 sets each (8-15 reps) select
2-3 exercises and perform 2-3 sets each (12-15 reps) ······ Day Off
For Mass For Fat Loss
perform 2-3 cardio sessions of 20-30 minutes each week perform 5-6 cardio sessions of 45-60 minutes each week
With training covered, let’s move on to diet. Continuing with our simplicity theme, let’s break diet down. You’ve got 3 macronutrients: protein, carbs, and fats. Sure there are numerous different foods, but all provide one or all of the macronutrients. You need protein to build and repair muscle. Carbs provide energy as well as muscle fullness. Fats also provide energy, but they are responsible for increasing natural testosterone production as well as stimulating several other important hormonal functions. The macronutrients do other things, but for our purposes that basic explanation is enough.
Good protein foods include chicken, steak, turkey, fish, and eggs. You know this stuff though. It’s no big surprise. Good carb foods include rice, potatoes, yams, kidney beans, oatmeal, pasta, and vegetables. Good fat foods include olive oil, unsaturated oils avocados, and nuts. Get a book (like “The Complete Book Of Food Counts”) that contains food values of common portions to help you determine how much of each macronutrient is in the foods you eat.
If you want to increase muscle mass, while maintaining all the muscle mass you have, you need to consume between 1-2 grams of protein per pound of bodyweight every day. If you weigh 180 pounds that’s 180-360 grams of protein per day. 1.5 grams of protein per pound of bodyweight (splitting the difference) works well for most people. Experimenting will help you find what works best for you.
Remember, this isn’t an exact science. As long as you’re making the proper food choices and you are consistently doing so, you will see results.
To gain mass, you need about 2-3 grams of carbs per pound of body weight. With our 180-pound example, that comes to 360-540 grams of carbs per day. To get ripped, carbs should be decreased to .5-1.5 grams per pound of body weight, which comes to 90-270 grams per day. All of the amounts can be adjusted as you see fit, based on how quickly you’re achieving your goals. But remember, be patient during the first 4 weeks of the “12-Week Natural Anabolic Cycle”. This is the time when your body is getting prepared to undergo incredible changes. The best gains usually occur during the final 8 weeks (weeks 5-12), but the initial 4-week period sets the stage for all the progress to come.
As for fats, you’ll usually get enough additional fats from the foods you eat. But there is a supplement we’ll discuss shortly that will provide you with adequate amounts of essential fats. But that’s it for diet. Again, it’s no mystery. People get in phenomenal shape using the foods listed…the same ones you’ll be using. The program works.
Now sticking to the diet plan isn’t easy. It’s not always convenient. But you’ve gotta decide how bad you want it. How badly do you want to finally have the body you’ve worked so hard for? Then do what it takes. If you’re trying to gain mass, you can eat a little more and not be as strict with your diet. You can take the weekends and indulge in cheat foods. But if you’re trying to get ripped, take either Saturday or Sunday…not both…and treat yourself to some decadent foods. But don’t “fall off the wagon”. 1 day a week to relax the diet, but then back to the grind. When your body starts speeding toward it’s best condition ever, this little sacrifice will seem like exactly what it is: nothing.
OK, we’ve got training and diet out of the way. Now it’s on to the final element of the “12-Week Natural Anabolic Cycle”: supplementation. Training and diet are confusing, but nothing compared to supplements. There’s so many brands, so many categories, so many claims…man it’ll make your head explode if you try to decipher what you need. You end up thinking you’ve gotta take 50 different supplements, all at precise times every day. It’s too much to deal with. So if you’re like me, you get overwhelmed and use very little or “impulse buy” some “flavor of the month”.
Well, let’s break it down and make all this supplement stuff easy to understand. Just as this program can be boiled down to 3 things (training, diet, supplementation), supplements can be boiled down to 4 basic categories. The supplements you need are the ones that are specifically designed to help you increase muscle mass and strength, reduce body fat and improve endurance and recuperation.
To transform your body into what you want it to be, you need to do a few crucial things:
* Absorb and assimilate a high quality protein source to build muscle, burn fat and function at optimal levels
* Load your muscles with the proper high octane fuel so you’ll become stronger, with more endurance and recuperate faster
* Increase testosterone levels and control estrogen to enhance strength levels, increase muscle mass, and improve protein synthesis
* Increase thyroid production to optimize your metabolism for fat burning and increase energy output
If you simplify your supplement needs to address those 4 major necessities it becomes quite clear:
1. Meal Replacement
2. Cell Volumizer
3. Testosterone Enhancer
4. Fat Burner
Ok, we’ve narrowed it down, but now you’re back to the old dilemma of which ones to choose and why. Well, I’m gonna “do you a solid” and make it easy on you. This way you’ll have one less thing to think about. The guesswork has been eliminated with the creation of this stack of the 4 most potent supplements vital to your physical success.
1. Infusion, the anabolic superfood that derails catabolism
2. V-12, the most advanced cell volumizer
3. Endotest, testosterone enhancer that manages estrogen
4. Tight!, potent and safe ephedrine-free fat burner
Let’s talk about each one of the supplements in the “12-Week Natural Anabolic Cycle” so you understand exactly why each one was chosen and the crucial role it plays transforming your body. All these supplements not only contain the best, purest, and most potent ingredients, but they were designed with the express purpose of helping you achieve your dream physique. They work together to accomplish that feat in record time.
Why you use it: It provides the proteins, essential fats and growth factors necessary to build and maintain muscle and recuperate quickly after intense training sessions. That’s an oversimplification, but good enough for our purposes.
When you use it: any time you need a meal, but don’t have time or it’s not convenient to eat real food.
Infusion falls into the general category of meal replacements, but it’s so advanced and unique it’s really in a new category all its own. Sure it is based on the concept of a meal replacement, but Infusion resembles other meal replacements in the same way a B-1 bomber resembles a model airplane. Infusion provides more than just a combination of macronutrients (protein, carbs and fats) found in common meal replacements.
Infusion is comprised of a superior combination of proteins, as well as specific “fat burning” fats, growth factors, and fiber to maximize absorption of all ingredients. Infusion is specifically designed to promote lean muscle gains, prevent catabolism, and increase fat
Why you use it: to increase muscle fullness and strength and greatly improve muscular endurance in the gym. You’ll get more intense pumps that last longer and you’ll be able to train harder and heavier than ever.
When you use it: prior to training sessions and sometimes in the mornings. On non-training days, it can be used any time.
Creatine is known as a cell volumizer because of its ability to load muscles with increased fullness and power them with more strength and endurance. And creatine works well. But for a cell volumizer to be truly effective it has to be much more than just basic creatine. That’s why to maximize cell volumization, V-12 combines the most technologically advanced version of creatine, TriCreatine Malate, with 4 additional compounds Betaine-Glycocyamine, N-Acetyl-L-Glutamine, and Nitroarginine.
Why you use it: To naturally increase testosterone levels and promote anabolic activity in your body, so you will gain muscle more quickly and burn fat more easily.
When you use it: Any time.
To experience anabolic effects you have to increase testosterone levels…AND control estrogen. Everyone knows about increasing test, but few people realize how critical estrogen management is. Endotest does that and much more.
Endotest is the most advanced and potent stack combining the purest, most potent form of Tribulus terrestris, in combination with 3 additional equally potent compounds, Fenusterols, Rhodiola Rosea and Diindolemethane (DIM), ever made available to the public.
Endotest is the first and only true “Quadruple-Threat” that simultaneously enhances test, while managing and manipulating estrogen. That’s precisely what you need if you’re interested in getting huge, strong, and ripped. Endotest has not only taken the purity of Tribulus to another level. It’s the only product that also supplies the secret “weapons of mass construction”, Fenusterols, Rosavins and DIM in a perfect ratio. This means that when you use it, you’ll see and feel what the world’s most advanced, scientifically engineered supplement is capable of, in terms of increasing ripped muscle mass and power in the gym.
Why you use it: To enhance natural thyroid production so your metabolism functions more like the people who make gains very easily, as well as increasing energy levels for intense training.
When you use it: early in the morning with food and prior to training sessions. Don’t use after 5 P.M. though.
Tight! is the world's only truly effective ephedrine-free fat burner. It's a unique, scientific combination of 7 key ingredients that work synergistically to optimize your metabolism and burn body fat in several different ways.
All the supplements are complex in design, and require more detailed descriptions to fully illustrate how and why they work. But I’m sure you’re anxious to get going on the program instead of doing more research. Suffice it to say, this is the supplement stack proven to speed anyone on their way to a chiseled masterpiece in just 12 weeks.
The supplement stack in the “12 Week Natural Anabolic Cycle” is potent, so you have a little more room for error. You don’t have to be completely perfect with your diet and training. That’s not an excuse to be lazy, but the supplement stack works together with your training and diet to accelerate your gains. It will pick up some of the slack. But the supplements won’t do nearly as much without your help. The more consistent you are with training and the stricter you are with your diet, the faster you’ll progress. When you take advantage of what the supplements have to offer, is when you’ll really experience rapid gains.
Here’s the program to follow:
Weeks 1-4 Weeks 5-8 Weeks 9-12
Infusion 2-3 servings daily Infusion 2-3 servings daily Infusion 2-3 servings daily
V-12 1 serving daily V-12 2 servings daily (before workout and in the morning on workout days) 1 serving daily (non-workout days) V-12 2 servings daily
Endotest 1 serving daily
(3 caps) Endotest 2 servings daily (6 caps) Endotest 3 servings daily (9 caps)
Tight! 1 serving daily
(1cap) Tight! 2 servings daily on workout days (2 caps)
1 serving daily on non-workout days (1 cap) Tight! 2 servings daily on workout days (2 caps)
1 serving daily on non-workout days (1 cap)
Weeks 1-4 Weeks 5-8 Weeks 9-12
Infusion 2-3 servings daily Infusion 2-4 servings daily Infusion 2-3 servings daily
V-12 1 serving daily V-12 1 serving daily V-12 1 serving daily (only on workout days)
Endotest 1 serving daily
(3 caps) Endotest 2 servings daily (6 caps) Endotest 3 servings daily (9 caps)
Tight! 2 serving daily (2 caps) Tight! 3 servings daily (3 caps) Tight! 3 servings daily (3 caps)
Sample Meal/Supplement Plan
(adjust accordingly depending on schedule and individual needs)
Meal #1 7 A.M. Meal #2 10 A.M. Meal #3 1 P.M.
Egg whites or chicken breast with oatmeal or yams
1 serving Tight! (1 cap) 1 serving Infusion
1 serving Endotest (3 caps) Chicken breast, fish or steak with baked potato and steamed vegetables
Meal #4 4 P.M. Meal #5 6:30 P.M. Meal #6 9 P.M.
1 serving V-12
1 serving Tight!
5:00-6:30 P.M. Chicken breast, fish or steak with baked potato and steamed vegetables
1 serving Endotest (3 caps) 1 serving Infusion
After your first 12-week program, you can take a 1-2 week break from training. You’ll have earned it. Or you can just lower the intensity of your training for a couple weeks before starting another 12-week program. You should also take a break from all supplements for 2-4 weeks, except for Infusion, which can be taken without interruption.
This is beginning of the journey to finally building your "real" physique. You will do it. Now you’ve got the knowledge, the program and the tools, you simply have to step up and make it a reality. It’s simple…training, diet and supplementation. Don’t make it more complicated than that. Those 3 elements are incredibly powerful on their own, but when combined in a specially designed program like the “12-Week Natural Anabolic Cycle”, their combined potential is limitless.
Good luck! But with this program, you won’t need it.
Now, I realize that this sound like a SAN NUTRITION ad for their supplements, but my buddy's had good luck with it.
Last edited by burnout; 02-28-2005 at 03:54 PM.