down and up mass program overview

7/17/2019 Down and Up Mass Program Overview

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Down And Up Mass Program

More muscle, more strength, and even less fat

Jan 04, 2014

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The Down and Up Mass Program is a perfect program for maimi!ing lean muscle

mass and strength gains" or even dropping #od$ fat, while $ou gain muscle andstrength%

Split The Difference

Down and Up can #e done #$ training four da$s each wee& for a total of 10 wee&s,or it can #e done #$ training si da$s per wee& for a total of seven wee&s% Theprogram is a 4'da$ split% That means it ta&es four wor&outs to train all the ma(ormuscle groups in the #od$% )o there are four separate wor&outs% *or&out 1 trainschest, triceps and a#s% *or&out 2 trains #ac&, #iceps, forearms and calves, as well

as deadlifts +which are technicall$ a leg wor&out #ut also involve some #ac&%*or&out - trains shoulders, traps, and a#s% .nd wor&out 4 hits legs and calves% )o if



$ou train four da$s per wee& then $ou train each muscle group once per wee& oronce ever$ seven da$s% /f $ou can suee!e in two more wor&outs in each wee& andtrain da$s per wee& then $ou will hit each muscle group ever$ 4 or da$s,depending on when $ou ta&e $our rest da$%

/f $ou train four da$s per wee& then ideall$ $our split should loo& li&e this each wee&3

Day Workout

Monda$ *or&out 1 +chest, triceps, a#s

Tuesda$ *or&out 2 +deadlifts, #ac&, #iceps, forearms, claves

*ednesda$ .ctiven rest da$

Thursda$ *or&out - +shoulders, traps, a#s

rida$ *or&out 4 +legs and calves

)aturda$ .ctive rest da$

)unda$ .ctive rest da$

The a#ove split is ideal #ecause it provides $our #od$ a rest from resistance trainingafter ever$ two wor&outs% This helps to maimi!e $our recover$% 5owever, it is not1006 essential that $ou train on these precise da$s each wee&% .n$ four da$s of thewee& that fits $our schedule will wor&% /f $ou need to train Monda$, Tuesda$,*ednesda$, and Thursda$ and ta&e rida$, )aturda$ and )unda$ off as $our activerest da$s, then that is fine% .n$ four da$s will wor&% .nd it doesn7t have to #e the

same eact four da$s of the wee& ever$ wee&% 8ets sa$ $ou are following the 4'da$split as / outline a#ove in the ta#le, #ut on Thursda$ $our college #udd$ is in town%)o instead of training after wor& $ou were going to meet up with him and have dinner and hang out all night% 9o #iggie% :n(o$ $our life% ;ou can train and still have a life% .ll $ou need to do now is #ump wor&out - to rida$ and *or&out 4 to )aturda$ oreven )unda$% *hatever wor&s%

To train si da$s per wee&, the ideal split would li&e this and would var$ each wee&3

Week Day Workout

1 Monda$ *or&out 1 +chest, triceps, a#s


*ednesda$ *or&out - +shoulders, traps, a#s

Thursda$ *or&out 4 +legs and calves

rida$ *or&out 1 +chest, triceps, a#s

)aturda$ *or&out 2 +deadlifts, #ac&, #iceps, forearms, claves


2 Monda$ *or&out - +shoulders, traps, a#s



Tuesda$ *or&out 4 +legs and calves

*ednesda$ *or&out 1 +chest, triceps, a#s

Thursda$ *or&out 2 +deadlifts, #ac&, #iceps, forearms, claves

rida$ *or&out - +shoulders, traps, a#s

)aturda$ *or&out 4 +legs and calves


- Monda$ *or&out 1 +chest, triceps, a#s



Thursda$ *or&out 4 +legs and calves

rida$ *or&out 1 +chest, triceps, a#s



4 Monda$ *or&out - +shoulders, traps, a#s







Monda$ *or&out 1 +chest, triceps, a#s



Thursda$ *or&out 4 +legs and calvesrida$ *or&out 1 +chest, triceps, a#s



Monda$ *or&out - +shoulders, traps, a#s









< Monda$ *or&out 1 +chest, triceps, a#s



=Thursda$ *or&out 4 +legs and calves

=The program is complete after this wor&out%

5ow do $ou decide which split to follow> The ma(or deciding factor should #e $ourschedule% /f $ou honestl$ can7t commit to si da$s per wee& then stic& with the 4'da$spilt% ?oth programs will provide prett$ similar results%

/n addition to $our schedule, $our training eperience and previous program shouldalso influence the split $ou choose% /f $ou have less than si months of consistentweight training under $our #elt then / would suggest $ou go with the 4'da$ split%

If you are rand new to weight training! stop reading this right now and gostart my "eginner To Advanced Program#r do my "eginner$ardioacceleration program

@nce $ou completed at least one of these programs then $ou can come #ac& andconsider Down .nd Up%

or those who have (ust completed m$ )hortcut To )i!eA Micro Muscle program, /highl$ encourage $ou to tr$ and do Down and Up as a 'da$ split% Just li&e with repranges and eercises used, $ou also need to change up $our training freuenc$%)ince )hortcut To )i!e trains each muscle group ever$ < da$s, it would #e a goodidea to switch to training each muscle group more freuentl$" as long as $ourschedule allows% /f not, then stic& with training four da$s each wee&% /f $ou have (ustcompleted one or #oth of m$ )uperman programs, or m$ )hortcut To )hredA1'2'-8ean, or m$ )uper )hredded B, or 5//T 1007s than either training four da$s per wee&

or da$s per wee& will give $our #od$ a change in training freuenc$% )o the choiceis up to $ou%

/f maimi!ing fat loss while also #uilding muscle and strength is $our main goal, then/ would suggest that $ou tr$ to stic& with the 'da$ split% @r if $ou prefer hitting theweights onl$ four da$s per wee& / would highl$ recommend doing some serious 5//Ttraining on at least two of the three active rest da$s%

@f course, $ou could also do the Down and Up wor&outs five da$s per wee& or evenseven da$s per wee& if $ou7re the &ind of person who hates rest da$s% /t7s reall$ up to$ou and $our schedule%

http://www.jimstoppani.com/home/articles/go-from-a-beginner-to-an-advanced


http://www.jimstoppani.com/home/articles/beginner-cardioacceleration-program








%&ercise #rder

.s / alread$ mentioned, the Down and Up program is a four'da$ split% *or&out 1 hitschest, triceps, and a#s% *or&out 2 focuses on deadlifts, #ac&, #iceps, forearms, andclaves% *or&out - targets shoulders, traps, and a#s% .nd wor&out 4 trains legs and

calves% *hile the four wor&outs $ou do each and ever$ wee& will #e those fourwor&outs, the actual wor&outs var$ ever$ other wee&% That means that the fourwor&outs done in wee&s 1, -, , <, and C will #e different from the four wor&outs donein wee&s 2, 4, , B, and 10% :ach of the four wor&outs will still hit the same musclegroups in the same order, #ut the eercises and the eercise order will #e differentfor maimal variet$%

/ will refer to the four wor&outs done in wee&s 1, -, , <, and C as the heav$wor&outs #ecause the rep ranges var$ from -' reps per set to C'11 reps per set% /will refer to the four wor&outs in wee&s 2, 4, , B and 10 as the light wor&outs#ecause the rep ranges var$ from 12'1 reps per set to 21'-0 reps per set%

/n wee&s 1, -, , <, and C, or the heav$ wor&outs, the eercises for each ma(ormuscle group progress in a normal fashion of multi(oint eercises first followed #$single (oint eercise% or eample, during chest wor&outs during these wee&s $ou willfirst do the #ench press, followed #$ the reverse'grip #ench press and then theincline dum##ell press% )o the first three eercises are all multi(oint eercises, whichallow $ou to maimi!e the amount of weight that $ou use while $ou are fresh andstrong% Then $ou follow those eercises with the dum##ell fl$e and the ca#lecrossover, which are two single'(oint eercises that #etter isolate the pecs%

/n wee&s 2, 4, ,B, and 10, or the light wor&outs, the order reverses and $ou arestarting with single (oint eercises first and then finishing the wor&out with mutli(ointeercises% or chest again, $ou start these wor&outs with the ca#le crossover, thenthe low'pulle$ ca#le crossover, followed #$ the incline dum##ell fl$e% )o the firstthree eercises are single (oint eercises that focus directl$ on the pecs% Then $oufinish the wor&out with the dum##ell #ench press and finall$ the #ench press at thever$ end% This techniue is &nown as pre'ehaust% ?$ ehausting the pecs #efore$ou do the #ench presses, $ou can #e assured that when $ou reach muscle failureon the #ench press it7s #ecause $ou full$ fatigued the pecs and not #ecause thetriceps or shoulders were fatigued% @n a lot of multi(oint eercises such as the #enchpress, people hit muscle failure when the smaller and wea&er triceps or deltoids

have reached fatigue% .nd the pecs are left wanting more% This is #ad news for#uilding #igger pecs since the$ weren7t full$ stimulated on the #ench press% /emplo$ed pre'ehaust ever$ other wee& so that $ou get the #est of #oth worlds% @nthe heav$ wor&outs $ou wor& on increasing $our #ench press strength, #ut on thelight wor&outs $ou focus on #uilding the pecs% The s$stems wor& ver$ nicel$together%

Periodi'ation Aplenty

*hen $ou loo& at this program from one wee& to the net $ou will see that the

pattern is all over the place% :ach wee& the weight and reps change drasticall$ from



the wee& #efore #ut not in a linear pattern% The pattern appears to #e more randomand in eercise science circles this is &nown as undulating periodi!ation%

The Down .nd Up program actuall$ involves four t$pes of periodi!ation schemes3 1%8inear, 2% Eeverse 8inear, -% Undulating and 4% Pendulum% 8inear periodi!ation is a

plan that increases the weight each stage while the num#er of reps drop% . goodeample is m$ )hortcut to )i!e program% Eeverse 8inear is simpl$ the reverse of8inear Periodi!ation% *ith the reverse, in each stage the weight gets lighter and thenum#er of reps per set increase% Undulating means that there is no pattern and theweight and reps rollercoaster up and down over the whole program% Pendulummeans that in one part of the program the weights and reps change in a linearfashion in one direction and then in the second part of the program the weight andreps change in the opposite #ut linear fashion% F

Upon first loo& at the program $ou notice that it is an undulating plan, i%e% itrollercoasters in weight and rep ranges from wee& to wee&% ?ut if $ou dissect the

program a #it more $ou will discover that it actuall$ #lends #oth 8inear Periodi!ationand Eeverse 8inear Periodi!ation to form an Undulating Periodi!ation plan fromwee& to wee&% Using the 4'da$ per wee& training spilt as an eample +and this holdstrue for the 'da$ per wee& split too, since it (ust compresses the program so that inwee& 1 $ou do the four wor&outs in wee& 1, plus the first two wor&outs from wee&two and follow from there, /f $ou loo& at wee&s 1, -, and +the heav$ wor&outs #$themselves $ou will notice that the$ increase in weight and decrease in rep ranges ina 8inear Periodi!ed manner +wee& 1 G C'11 repsAset, wee& - G 'B repsAset, wee& G -' repsAset% /f $ou loo& at wee&s 2, 4, and +the light wor&outs #$ themselves$ou will notice that the weight decreases each wor&out and the reps increase in aEeverse 8inear Periodi!ed manner +wee& 2 G 12'1 repsAset, wee& 4 G 1'20repsAset, and wee& G 21'-0 reps per set% *hen $ou mash these periodi!edschemes together it creates the Undulating Periodi!ed plan +wee& 1 G C'11 repsAset,wee& 2 G 12'1 repsAset, wee& - G 'B repsAset, wee& 4 G 1'20 repsAset, wee& G-' repsAset, and wee& G 21'-0 reps per set% ;et $ou are also training with a 8inear Periodi!ed plan for the heav$ wor&outs and a Eeverse 8inear Periodi!ed plan for thelight wor&outs% )o $ou get the #est of all the periodi!ed programs, which can reall$help to #uild muscle si!e and muscle strength%

Then the progression of the program changes $et again in wee&s '10% /f $ou thenloo& at wee&s , <, and C +the heav$ wor&outs #$ themselves $ou will notice that

now those wor&outs that were once progressing in a 8inear Periodi!ed manner arenow moving in a Eeverse 8inear Periodi!ed manner +wee& G -' repsAset, wee& <G 'B repsAset and wee& C G C'11 repsAset% .nd when $ou loo& at wee&s , B, and 10+the light wor&outs #$ themselves $ou notice that those wor&outs have nowswapped to a 8inear Periodi!ed scheme +wee& G 21'-0 repsAset, wee& B G 1'20repsAset, and wee& 10 G 12'1 repsAset% This method of increasing in one directionwith weight and reps for a few wee&s and then reversing the direction for a fewwee&s is &nown as a Pendulum Periodi!ed schemes% ?ut again, when $ou #lendthem together as / have done here, $ou are also still doing an Undulating Periodi!edplan% This program is $et another one of m$ plans that gives $ou all of the #esttraining schemes in one program%

learn more on Periodi'ation

http://www.jimstoppani.com/home/articles/the-science-and-application-of

http://www.jimstoppani.com/home/articles/the-science-and-application-of



(igh )eps "uild Muscle

/n some wee&s of the Down and Up Program $ou will #e doing reps as high as 21'-0reps per set% ?ut #efore $ou thin& that these high rep sets are going to cause $ou tolose $our muscle and strength, (ust hold up for a minute and hear me out% Eecent

research has shown that when su#(ects train with a weight that allows them tocomplete 21'-0 reps per set, #ut the$ ta&e each set to muscle failure the$ actuall$gain slightl$ more muscle mass then those training with reps in the B'10 rep rangeHThis is due to the fact that those higher rep sets when ta&en to failure appear to#oost muscle protein s$nthesis even #etter than doing lower rep sets% The differenceis onl$ slight, #ut the #ottom line is that as long as the sets are ta&en to musclefailure high rep sets #uild as much muscle" and ma$#e even slightl$ more thanlower rep sets% )o the ta&e'home point is wh$ not use high rep sets>H .nd in thisprogram / give $ou the perfect wa$ to incorporate these high rep sets ' the wee&l$microc$cle% :ach wee& $our weight and rep range changes drasticall$ from higherreps and lighter weight to lower reps and heavier weight% This wa$ $ou &eep $ourstrength gains and $our muscle growth gains and the program &eeps $our musclesguessing so that the$ never stagnate and the$ (ust &eep progressing and getting#igger and stronger% or more on the research regarding high rep training to lowerrep training, clic& on the lin& #elow to read m$ article, 8ighten Up3

more on the research regarding high rep training to lower rep training

Don*t Pump Up The +olume

/n wee&s 1, -, , <, and C +the heav$ wor&outs $ou will #e doing (ust 2 sets pereercise and a#out eercises for most ma(or muscle groups for a total of 10 setsper muscle group% 9ow $ou might thin& that doing 2 sets per eercise and 10 setstotal per ma(or muscle group is not enough total sets for $ou% ?ut hold up #efore $ougo adding an etra set or two to an$ of the eercises% @n the second set of eacheercise after $ou reach muscle failure $ou will first do a rest'pause set, whichinvolves putting the weight down and resting 1'20 seconds and then pic&ing theweight #ac& up and doing as man$ reps as $ou can until reaching muscle failureagain% Then immediatel$ after that rest'pause set $ou will do a drop set, whichconsists of dropping the weight #$ 20'-06 and continuing to do as man$ reps as $oucan until reaching muscle failure $et again% .dding those two intensit$ techniues

technicall$ #umps those 2 sets up to 4 sets per eerciseH .nd with eercises permuscle group that is essentiall$ 20 sets per muscle group% Trust me when / tell $outhat there is plent$ of volume for $ou on this program% :ven with m$ -0I $ears oftraining, / use this program as is% / use (ust two sets per eercise on the heav$wor&outs #ecause it allows $ou to #etter maintain the rep range prescri#ed while&eeping the weight the same%

/n wee&s 2, 4, , B and 10 +the light wor&outs total sets will #e #umping up thevolume to 12'1 sets per ma(or muscle group% During these wee&s $ou will #etraining with lighter weight #ut for more volume% ;ou will not use an$ intensit$techniues, other than ta&ing each set to muscle failure% That will #e enough% ;our

muscle could use the #rea& from the heav$ weight and intensit$ techniues used inthe previous wee&%

http://www.jimstoppani.com/home/articles/lighten-up

http://www.jimstoppani.com/home/articles/lighten-up



)est Periods

Eest an$where from a#out 1'- minutes #etween sets depending on $our goals% /f fatloss is $our goal, &eep the rest periods to one minute% .nd consider addingcardioacceleration to that minute +see #elow% /f muscle mass is $our goal, then 1'2

minutes of rest will suffice% .nd if maimi!ing $our strength is $our goal, then $ouma$ want to rest a good - minutes #etween sets to complete as man$ reps aspossi#le each set%

What kind of cardio should e done with the Down And Up Program,

*ell that all depends% ?ecause this program does not use supersets and does notdecrease the rest time #etween sets, cardioacceleration wor&s great with thisprogram% Eegardless of $our goal, / highl$ recommend this form of cardio% :ven if$our goal is gaining more muscle mass and strength, adding in -0'0 seconds of

cardioacceleration #etween sets and then resting a minute or two until $our net setcan actuall$ aid recover$ and help $ou grow #igger and stronger while getting leaner%

more on cardioacceleration

@f course, an$ form of 5//T will also wor& well with Down .nd Up% ;ou could dostandard 5//T or Ta#ata 5//T at the end of the wor&out andAor on active rest da$s%;ou could also add in Ta#ata or some regular 5//T in #etween muscle groups, muchli&e m$ )uper )hredded B program%

Active )est Days

The rest da$s / have incorporated, which are will #e 1 or - da$s depending on howman$ da$s per wee& $ou are going to do the wor&outs, are not the rest da$s where$ou lie around and do nothing% /f that7s what happens on some da$s then that7scompletel$ fine% *e all need those da$s where we do little% ?ut most of those restda$s should #e active rest da$s% .ctive rest da$ means that $ou should #e doingsome ph$sical activit$% /t could #e as little as cleaning $our house or $ard wor&% /tcould #e a wal&, a hi&e, swimming, or a #i&e ride% /t could #e #as&et#all, tennis, orvolle$#all% /t could #e a 5//T session or even a rossit wor&out% ;ou pic&%

Diet

@f course, diet is a critical factor for $our results% Unless $ou provide $our #od$ theproper amounts of the right nutrients at the right times, $our #od$ won7t #e a#le torecover optimall$ from the training and grow #igger and stronger%

/f $our goal is to maimi!e $our gains in muscle mass andAor strength, then (usteating as much food as $ou possi#l$ can will not net $ou the proper gains% /t will help$ou gain plent$ of #od$ fat though% .nd hapha!ardl$ eating here and there will alsoundermine $our gains in ualit$ muscle mass and strength%

http://www.jimstoppani.com/home/articles/cardioacceleration

http://www.jimstoppani.com/home/articles/cardioacceleration



learn the asics of how to eat and supplement for ma&imi'ing muscle andstrength gains

Then use the following sample meal plan as an eample of a #asic diet to start withand modif$ #ased on the recommendations from m$ Updated Muscle'?uilding

9utrition Eules%

"reakfast

• 20'-0 g protein of a mied

• protein powder +*he$Aasein

• - whole eggs

• - egg whites

• 1 T#sp @live oil

• 1 slice low'fatAreduced fat cheese

• +scram#le eggs coo& in olive oil and add cheese to melt

• 2 cups coo&ed @atmeal +1 cup dr$ oats #efore coo&ing

• 1 T#sp hone$

• +mi hone$ in oatmeal

-ate morning snack

• 1 cup low'fat cottage cheese

• 1 cup sliced pineapple

• +mix pineapple in cottage cheese

-unch

•

1 can al#acore tuna• 2 slices whole'wheat +or :!e&iel #read

• 1 T#sp light ma$onnaise

• 1 large piece of fruit +apple, orange, #anana, etc%

Afternoon Snack

• 20'-0 g protein of a mied

• protein powder +*he$Aasein

http://www.jimstoppani.com/home/articles/jims-updated-muscle-building-nutrition






• 1T#sp Peanut #utter

• 1 T#sp Jam

• 2 slices whole'wheat +or :!e&iel #read

•

+ma&e P? sandwich to eat with sha&e

Dinner

• B o!% 9ew ;or& )trip )tea&

• +or salmon or other fish, or chic&en or other poultr$, or por&

• 1 medium sweet potato +or cup of #rown rice or cup of #eans

• 2 cups mied green )alad

• 2 T#sp salad dressing +olive oil n vinegar

"efore "ed Snack

• 20'-0 g protein from a mied protein powder +*he$Aasein

• or 1 cup cottage cheese or 1

• cup Kree& $ogurt +with 1 teaspoon hone$

• 1 T#sp Peanut #utter +can add to sha&e or Kree& $ogurt or eat separate

Totals. -100 calories, 2 g protein, 20 g car#s, 110 g fat

+for the 1B0 pound person G 1< calsApound, 1% g protein, 1% gAcar#s and 0% g fatper pound

#n Workout Days add these

Meals +or com#ine the pre and postwor&out protein sha&es into one large

PreADuringAPostwor&out Protein )ha&e and drin& a#out 1A- within -0 minutes #eforethe wor&out, another 1A- during the wor&out, and the final 1A- at the end of thewor&out3

Preworkout Meal /Take 01234 min5 efore workout6

0 scoop Mi&ed Protein /whey7casein lend86

0 scoop Pre 9:M

/ http.77www5odyuilding5com7store7;ym7pre2;ym5html6

http://www.bodybuilding.com/store/jym/pre-jym.html

http://www.bodybuilding.com/store/jym/pre-jym.html



#r in place of Pre 9:M.

• 200'-00 mg caffeine

• g citrulline malate or 2'4 g 8'citrulline

• '10 g ?..s

• 2' g creatine

• 1%'2 g #eta'alanine

• 1 g taurine

Postworkout Meal /Take immediately after workout6

• 2 scoops Mied Protein +whe$Acasein #lend=

• 1 pac&et each of Post J;M + http3AAwww%#od$#uilding%comAstoreA($mApost'

($m%html

or in place of Post 9:M.

• -0 g ast'digesting car#s

• '10 g ?..s

• 2' g creatine

• 1%'2 g #eta'alanine

• 2' g glutamine

• 2 g 8'carnitine

• 1 g taurine

=in addition to whe$ and casein, can also include egg, so$, or mil& protein

This will ring up the Totals to.

-<00 calories, -- g protein, -40 g car#s, and fat sta$s at 110 grams +for the 1B0pounder that G 21 calsApound, a#out 1%B grams of protein per pound, (ust sh$ of 2grams of car#s per pound, and fat sta$s at a#out % grams per pound of #od$ weight

Modifying the Diet

@ne of the more freuent uestions / get a#out m$ diets and supplement programsis what to do if $ou lift first thing in the morning or late at night% The answer to #oth isuite simple%

/f $ou wa&e up and prett$ much head to the g$m within an hour of wa&ing or so, dothis3 Ta&e $our Prewor&out supplements when $ou wa&e up% Then $ou follow the

http://www.bodybuilding.com/store/jym/post-jym.html






wor&out with $our postwor&out supplements and then -0'0 minutes later have#rea&fast and follow the diet from there%

/f $ou train at night within an hour or two #efore #ed then do the following3 ;our lastmeal should have #een dinner, so $ou will ta&e $our prewor&out supplements a#out

-0 minutes #efore the wor&out% ollow the wor&out with $our postwor&outsupplements% .nd ;:), $ou can have the fast'digestingAhigh K/ car#s at this time,no matter how late it is% ;ou (ust trained and need to replenish that gl$cogen% Thecar#s at this time, regardless of how late it is, will 9@T cause fat gain% ollow thepostwor&out supplements with $our ?efore ?ed )nac& as close to #ed time aspossi#le%

down and up mass program overview

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