Build New Muscle with Two Classic Training Styles
The workouts legendary bodybuilders like Arnold Schwarzenegger and Dorian Yates did in the 1970s and ‘80s to pack on muscle mass clearly worked. And thanks to advances in exercise science since then, their methods can be made even more effective today. In my 6-week Old School Bodybuilding plan, I combine two proven protocols (High Volume Training and High Intensity Training) to deliver the ultimate mass-building program.
Start Now For $1Build New Muscle with Two Classic Training Styles
The workouts legendary bodybuilders like Arnold Schwarzenegger and Dorian Yates did in the 1970s and ‘80s to pack on muscle mass clearly worked. And thanks to advances in exercise science since then, their methods can be made even more effective today. In my 6-week Old School Bodybuilding plan, I combine two proven protocols (High Volume Training and High Intensity Training) to deliver the ultimate mass-building program.
Start Now For $1The Perfect Mass-Gaining Combo
Best of Both Worlds – HVT and HIT
High Volume Training (Arnold’s preferred method) hits every muscle group with numerous exercises, a high number of sets, and typically high rep counts. This is great for getting a pump and building size, but it makes for a long workout and is unsustainable for many people.
High Intensity Training (Dorian’s choice) is much more efficient than HVT, with only one working set per exercise. Although that one set is highly intense (going well past muscle failure), the pump isn’t as good and overall training volume is lacking.
OSB strikes the perfect balance between HVT and HIT, alternating between the two every other week, to maximize the muscle-building benefits of both styles.
High Intensity Training – Weeks 1/3/5
On odd number weeks, you’ll train just four days a week hitting 2-3 muscle groups in each workout.
In each HIT working set, you’ll maximize intensity via heavy starting weights and multiple rest-pauses and drop sets (and even forced reps for those training with a partner). Not a lot of sets, but you’re making each one count to spark massive muscle growth.
High Volume Training – Weeks 2/4/6
After HIT weeks, your body (and mind) will be ready for lighter weights, higher reps, and a satisfying muscle pump. You’ll train six days a week here.
Your HVT workouts consist of 3-5 exercises per muscle group, 3-4 sets per exercise, and a reverse-linear periodized rep scheme (10 reps in Week 2, 15 reps in Week 4, 20 reps in Week 6). No additional intensity techniques will be used in these workouts… but with the added volume, you won’t need it. The result: More blood flow (pump) for bigger muscles.
Results to Prove It
George Bidwell
Summer Shred Challenge is complete!! I'm stoked with the results! Thank you Dr. Jim Stoppani for providing this opportunity - it's exactly what I needed to meet my goals! I appreciate the nutrition, workouts, videos and tips that have helped me along the way.
Diane Kelley
I learned from Dr. Jim Stoppani to train for my goals, not my gender. This “journey” has led me to a better & healthier life, a lot of confidence, good friends, a wealth of knowledge and a lot more!
Matt Serres
45 was a year of reconstruction mentally and physically. I can’t say that I’m sad to leave it in the rear view but I will definitely remember how far I’ve come and what it took to get here. Thank you JYM Army and Dr. Jim Stoppani for all of the help through this last year.
Nutrition – Maximizing Lean Muscle Mass
Because Old School Bodybuilding is a true mass-gaining program, my 9 Muscle-Building Rules will provide the perfect nutritional complement. Complete with step-by-step meal plans that show you exactly what foods to consume, how to hit your macros, and what JYM supplements to take, these rules will maximize your lean muscle gains.
Want to focus a bit more on fat loss while still building muscle? Go with Dieting 101 – my definitive step-by-step guide to getting lean. Whatever your starting point, you’ll learn optimal macronutrient ratios and how to gradually reduce carbs for continual fat loss.
Supplementation
Get the most out of your HIT and HVT workouts and maximize muscle mass with high-quality supplements designed specifically for intense, high-volume training.
Two stacks in particular in my award-winning JYM Supplement Science product line will give you an edge while following the OSB program:
JYM System
The high-grade fuel you need to get bigger, stronger, and leaner is in the JYM System. Pre JYM, Pro JYM, and Post JYM provide your body everything it needs around workouts to boost intensity, optimize performance, and enhance short- and long-term gains.
More energy and focus. Increased strength, size, and fat loss. Better recovery and repair after workouts. All of this from three best-selling JYM products working in synergy.
JYM Ultimate Muscle-Building Stack
With this stack, you’re getting the JYM System (Pre JYM, Pro JYM, Post JYM) plus the e-book version of my 9 Muscle-Building Rules and my best-selling Omega JYM fish oil.
Why Omega JYM in a mass-gaining stack? Because but research has shown that taking 1,500 mg daily of the omega-3 fatty acid docosahexaenoic acid (DHA) increases MPS following a high-protein meal. This 1,500 mg amount is the exact dose of DHA you get in just 4 capsules of Omega JYM.
With my JYM Ultimate Muscle-Building Stack, you get your pre-workout (Pre JYM), post-workout (Post JYM), premium protein blend (Pro JYM), omega-3 fish oil (Omega JYM), and full nutrition plan (Muscle-Building Rules e-book) in one complete package.
