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A M M
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B u il d S t r e n g t h
Ga in M u s c l e
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M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
LIFELONG PURSUIT OF STRENGTH
It looks like just a barbell.
But that barbell, the weight it holds, and the rack it sits in are the catalyst
for everything that has happened in our lives.
We believe in Strength.
We believe that inside every single one of us, there is an innate desire to
uncover our true potential.
We believe that developing a physical capacity, like air, food, and water,
is essential to life.
We believe there is a species of human, distinct from the masses, more
equipped to evolve to the demands of life.
A species, that over time, has decided the best way to live an easy life, is
to live a life committed to confronting adversity.
We no longer live in the jungle but the law of the jungle lives inside us.
Our home is a weight room.
To defy the ease of modern society, stand up to the perils of entitlement,
and understand that over time, effort conquers all.
The barbell is a symbol of our commitment to always press forward,
deeper than reps and sets, exploring the animal that lives inside us.
Because this journey of physical adaptation pushes past the musculature,
bleeding into the way we experience life.
Strength is a choice.
Pursue Strength.
Anders and Doug
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
TABLE OF CONTENTS
Bio
4
Why I Wrote This Program
5
Helpful Tips
6
Helpful Terms and Definitions
7
Workouts
Technique Video Library
Nutrition
Recovery and Rest Days
Final Questions and Answers
8-17
18
19-22
23
24-25
A D VA N C E D B O DY W E I G H T | 3
BIOS
Anders Varner
Co-host of the Barbell Shrugged Podcast. In 2010, he founded San Diego
Athletics and sold the gym in 2016. He has coached athletes from every major
sport including the NFL, MLB, WWE, and CrossFit.As an athlete he competed
in the CrossFit regional four times and medaled at multiple Olympic
Weightlifting competitions.These competitions were amazing but Anders
always found his true passion in the gym, training, lifting big weights with
good friends and training partners. In 2015, his long time training partner,
John Cena, invited Anders to his private gym in Tampa, Fl. to attempt,
The OneTon Challenge. With no cameras, fans, singlets, or pageantry,
Anders combined his snatch, clean, jerk, squat, deadlift and bench to
total 2009 pounds and entered The One Ton Club.
Doug Larson
COO and founding member of Barbell Shrugged (2012), has been in the world
of functional fitness for almost his entire life, beginning gymnastics at age 3
and Olympic weightlifting at age 14 then starting CrossFit in 2006 at age
23 after spending a season as a pro baseball Strength and Conditioning
Coach with the Colorado Rockies. He has been a Certified Strength and
Conditioning Specialist (CSCS) through the National Strength and
Conditioning Association, received his Master’s Degree in Kinesiology
(movement science) with a concentration in Health, Sport Science
and Nutrition through the University of Memphis in Memphis,TN.
Doug also owned and operated CrossFit Memphis from 2009-2018,
training thousands of athletes for CrossFit, weightlifting
and powerlifting as well as general fitness. His main specialties
are human movement, weightlifting technique and mobility
as well as maximizing strength, power and work capacity.
Since starting Barbell Shrugged, Doug has had a heavy hand
in building, promoting and managing many, goal specific
online training programs followed by thousands of athletes
worldwide. On the side, Doug has been competitive in
MMA and jiu jitsu since 2004 and totally knows how
to choke people unconscious with their own clothing...
if that’s your thing.
A D VA N C E D B O DY W E I G H T | 4
WHy i wrote this program
Most bodyweight only training programs focus on basic movements,
like push-ups and air squats, done for hundreds of repetitions.
Conditioning, muscular endurance and aerobic capacity are at the heart
of such training programs. That’s great, if that’s what you’re looking
for…
What if strength is your goal but you can’t make it to the gym? How
do you train with bodyweight only exercises and build high load, raw,
absolute strength?
Gymnasts have figured this out. They are some of the strongest
athletes in the world, particularly the relative strength of the upper
bodies. You have to be damn strong to hold the position of an iron
cross or perform perfect front lever pulls.
That’s why I wanted to write this program. I wanted to blend the worlds
of strength and gymnastics into a simple program of mostly advanced
bodyweight movements that will help you get stronger, build muscle
and improve your overall gymnastics performance.
This is NOT A BEGINNER PROGRAM. In order to do the program as
intended you’ll need to come into this program with a good amount
of pre-existing strength, mobility and experience. Can you do a strict
deficit handstand push-up? Able to do strict around the world hanging
leg raises? Can you do a one arm push-up?
This program is made for strong people who want to be stronger. If
that’s you then this program is perfect.
Hope you enjoy it!
Move well,
Doug Larson
CHIEF OPERATING OFFICER
FOUNDING MEMBER OF BARBELL SHRUGGED
A D VA N C E D B O DY W E I G H T | 5
HELPFUL TIPS
1.
Google any movement in which you’re not familiar
2.
Use exercise listed or choose scaled version that gives 5-10 reps per set
3.
Only perform technically perfect reps, if form breaks down stop and rest till you have
enough energy to again perform perfect reps
4.
Intent is to do 4 workouts per week for 6 weeks scheduled any way you want.
We recommend: M, T, Th, Sat
5.
Feel free to switch out any movements that are painful or are beyond your
technical capabilities.
6.
We suggest a 3 second eccentric for each movement, always lower under control
7.
For each workout movements are done in pairs such as A1 and A2. This means you’ll
do a set of A1 immediately followed by a set of A2 then rest for 2 min then back to A1
etc for the listed number of sets
8.
If you can't get all the reps listed in a single set then either scale the movement or
break it up into two or more mini sets with a 30 second break.
Example: If the prescribed sets and reps are 2 x 8 per side then do 4 + 4 or 3 + 3 + 2
9.
If you can easily get the reps listed add weight or simply do as many possible (AMRAP
/ reps to failure)
EQUIPMENT NEEDED
PULL-UP BAR, RINGS, OPTIONAL BENCH OR BOX
A D VA N C E D B O DY W E I G H T | 6
HELPFUL TERMS AND DEFINITIONS
COMMON ABBREVIATIONS
AMRAP = As Many Repetitions As Possible
in a stated amount of time
(usually 1 min for this program)
Db = Dumbbell
Kb = Kettlebell
1RM = One Rep Maximum
Heaviest amount of weight you can do
for a single quality repetition
HSPU = Handstand Push-up
RDL = Romanian Deadlift
FS = Front Squat
GHD = Glute Ham Developer
DEALING WITH PERCENTAGES OF A MAXIMUM LIFT
Example: “Front Squat - 60% of 1RM” = Let’s say your front squat 1RM is 300 lbs.
This means you’d do front squats with 60% of 300 (180 lbs) for
as many repetitions as possible on each front squat minute
of the workout
A D VA N C E D B O DY W E I G H T | 7
WEEk 1 WORKOUTS
DAY 2
Goblet Pistols
A2
Strict Deficit Handstand Push-ups
B1
Single Leg Glute Bridges
B2
One Arm or Archer Pushups
C1
Strict Hanging Leg Raises
10 reps
C2
Tempo Bar or Ring Dips – 4 sec. eccentric
AMRAP
A1
One Arm or Archer Pull-ups
A2
Straight Arm Side Bridge Reps
B1
L-Pullups
B2
Single Leg Calf Raises
A1
Foot Elevated Goblet Shrimp Squats
A2
Tempo HSPU – 4 sec. eccentric
B1
Nordic Hamstring Curls
B2
Korean Dips (or Bench Dips)
C1
Around the World Hanging Leg Raises
C2
Regular or Ring Push-ups
A1
Gymnastics Pullovers
A2
Straight Arm Side Bridge Reps
B1
Push Away Pull-ups
B2
Single Leg Calf Raises
PER SIDE
5
20
PER SIDE
5
PER SIDE
5
PER SIDE
20
PER SIDE
AMRAP
20
PER SIDE
8
PER SIDE
5
2 SETS
DAY 3
8
A1
4 SETS
5
5 (or 15)
5
EACH DIRECTION
AMRAP
5
PER SIDE
4 SETS
DAY 4
REPS
2 SETS
DAY 1
MOVEMENT
20
PER SIDE
10
20
PER SIDE
If you can't get all the reps listed in a single set then break it up into two or set mini sets with a 30
second break. Example: If the prescribed sets and reps are 2 x 8 per side then do 4 + 4 or 3 + 3 + 2
A D VA N C E D B O DY W E I G H T | 8
WEEk 2 WORKOUTS
DAY 2
DAY 3
DAY 4
Strict Deficit Handstand Push-ups
B1
Single Leg Glute Bridges
B2
One Arm or Archer Pushups
C1
Strict Hanging Leg Raises
C2
Tempo Bar or Ring Dips – 4 sec. eccentric
A1
One Arm or Archer Pull-ups
A2
Straight Arm Side Bridge Reps
B1
L-Pullups
B2
Single Leg Calf Raises
A1
Foot Elevated Goblet Shrimp Squats
A2
Tempo HSPU – 4 sec. eccentric
B1
Nordic Hamstring Curls
B2
Korean Dips (or Bench Dips)
C1
Around the World Hanging Leg Raises
C2
Regular or Ring Push-ups
A1
Gymnastics Pullovers
A2
Straight Arm Side Bridge Reps
B1
Push Away Pull-ups
B2
Single Leg Calf Raises
5
20
PER SIDE
5
PER SIDE
10
AMRAP
5
PER SIDE
20
PER SIDE
AMRAP
20
PER SIDE
8
PER SIDE
5
5
5 (or 15)
5
EACH DIRECTION
AMRAP
5
PER SIDE
3 SETS
A2
8
PER SIDE
4 SETS
Goblet Pistols
3 SETS
A1
REPS
4 SETS
DAY 1
MOVEMENT
20
PER SIDE
10
20
PER SIDE
If you can't get all the reps listed in a single set then break it up into two or set mini sets with a 30
second break. Example: If the prescribed sets and reps are 2 x 8 per side then do 4 + 4 or 3 + 3 + 2
A D VA N C E D B O DY W E I G H T | 9
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WEEk 3 WORKOUTS
DAY 2
DAY 3
DAY 4
Strict Deficit Handstand Push-ups
B1
Single Leg Glute Bridges
B2
One Arm or Archer Pushups
C1
Strict Hanging Leg Raises
C2
Tempo Bar or Ring Dips – 4 sec. eccentric
A1
One Arm or Archer Pull-ups
A2
Straight Arm Side Bridge Reps
B1
L-Pullups
B2
Single Leg Calf Raises
A1
Foot Elevated Goblet Shrimp Squats
A2
Tempo HSPU – 4 sec. eccentric
B1
Nordic Hamstring Curls
B2
Korean Dips (or Bench Dips)
C1
Around the World Hanging Leg Raises
C2
Regular or Ring Push-ups
A1
Gymnastics Pullovers
A2
Straight Arm Side Bridge Reps
B1
Push Away Pull-ups
B2
Single Leg Calf Raises
6
20
PER SIDE
5
PER SIDE
10
AMRAP
5
PER SIDE
20
PER SIDE
AMRAP
20
PER SIDE
8
PER SIDE
5
5
5 (or 15)
5
EACH DIRECTION
AMRAP
5
PER SIDE
5 SETS
A2
8
PER SIDE
3 SETS
Goblet Pistols
5 SETS
A1
REPS
3 SETS
DAY 1
MOVEMENT
20
PER SIDE
10
20
PER SIDE
If you can't get all the reps listed in a single set then break it up into two or set mini sets with a 30
second break. Example: If the prescribed sets and reps are 2 x 8 per side then do 4 + 4 or 3 + 3 + 2
A D VA N C E D B O DY W E I G H T | 1 1
WEEk 4 WORKOUTS
DAY 2
DAY 3
DAY 4
Strict Deficit Handstand Push-ups
B1
Single Leg Glute Bridges
B2
One Arm or Archer Pushups
C1
Strict Hanging Leg Raises
C2
Tempo Bar or Ring Dips – 4 sec. eccentric
A1
One Arm or Archer Pull-ups
A2
Straight Arm Side Bridge Reps
B1
L-Pullups
B2
Single Leg Calf Raises
A1
Foot Elevated Goblet Shrimp Squats
A2
Tempo HSPU – 4 sec. eccentric
B1
Nordic Hamstring Curls
B2
Korean Dips (or Bench Dips)
C1
Around the World Hanging Leg Raises
C2
Regular or Ring Push-ups
A1
Gymnastics Pullovers
A2
Straight Arm Side Bridge Reps
B1
Push Away Pull-ups
B2
Single Leg Calf Raises
6
20
PER SIDE
5
PER SIDE
10
AMRAP
5
PER SIDE
20
PER SIDE
AMRAP
20
PER SIDE
8
PER SIDE
5
5
5 (or 15)
5
EACH DIRECTION
AMRAP
5
PER SIDE
3 SETS
A2
8
PER SIDE
5 SETS
Goblet Pistols
3 SETS
A1
REPS
5 SETS
DAY 1
MOVEMENT
20
PER SIDE
10
20
PER SIDE
If you can't get all the reps listed in a single set then break it up into two or set mini sets with a 30
second break. Example: If the prescribed sets and reps are 2 x 8 per side then do 4 + 4 or 3 + 3 + 2
A D VA N C E D B O DY W E I G H T | 1 2
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A D VA N C E D B O DY W E I G H T | 1 3
WEEk 5 WORKOUTS
DAY 2
DAY 3
DAY 4
Strict Deficit Handstand Push-ups
B1
Single Leg Glute Bridges
B2
One Arm or Archer Pushups
C1
Strict Hanging Leg Raises
C2
Tempo Bar or Ring Dips – 4 sec. eccentric
A1
One Arm or Archer Pull-ups
A2
Straight Arm Side Bridge Reps
B1
L-Pullups
B2
Single Leg Calf Raises
A1
Foot Elevated Goblet Shrimp Squats
A2
Tempo HSPU – 4 sec. eccentric
B1
Nordic Hamstring Curls
B2
Korean Dips (or Bench Dips)
C1
Around the World Hanging Leg Raises
C2
Regular or Ring Push-ups
A1
Gymnastics Pullovers
A2
Straight Arm Side Bridge Reps
B1
Push Away Pull-ups
B2
Single Leg Calf Raises
6
20
PER SIDE
5
PER SIDE
10
AMRAP
5
PER SIDE
20
PER SIDE
AMRAP
20
PER SIDE
8
PER SIDE
5
5
5 (or 15)
5
EACH DIRECTION
AMRAP
5
PER SIDE
5 SETS
A2
8
PER SIDE
3 SETS
Goblet Pistols
5 SETS
A1
REPS
3 SETS
DAY 1
MOVEMENT
20
PER SIDE
10
20
PER SIDE
If you can't get all the reps listed in a single set then break it up into two or set mini sets with a 30
second break. Example: If the prescribed sets and reps are 2 x 8 per side then do 4 + 4 or 3 + 3 + 2
A D VA N C E D B O DY W E I G H T | 1 4
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journey, we're up for the challenge of helping
you achieve similar results!
CLICK TO LEARN MORE
& JOIN THE CHALLENGE!
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A D VA N C E D B O DY W E I G H T | 1 5
WEEk 6 WORKOUTS
DAY 2
DAY 3
DAY 4
Strict Deficit Handstand Push-ups
B1
Single Leg Glute Bridges
B2
One Arm or Archer Pushups
C1
Strict Hanging Leg Raises
C2
Tempo Bar or Ring Dips – 4 sec. eccentric
A1
One Arm or Archer Pull-ups
A2
Straight Arm Side Bridge Reps
B1
L-Pullups
B2
Single Leg Calf Raises
A1
Foot Elevated Goblet Shrimp Squats
A2
Tempo HSPU – 4 sec. eccentric
B1
Nordic Hamstring Curls
B2
Korean Dips (or Bench Dips)
C1
Around the World Hanging Leg Raises
C2
Regular or Ring Push-ups
A1
Gymnastics Pullovers
A2
Straight Arm Side Bridge Reps
B1
Push Away Pull-ups
B2
Single Leg Calf Raises
6
20
PER SIDE
5
PER SIDE
10
AMRAP
5
PER SIDE
20
PER SIDE
AMRAP
20
PER SIDE
8
PER SIDE
5
5
5 (or 15)
5
EACH DIRECTION
AMRAP
5
PER SIDE
2 SETS
A2
8
PER SIDE
5 SETS
Goblet Pistols
2 SETS
A1
REPS
5 SETS
DAY 1
MOVEMENT
20
PER SIDE
10
20
PER SIDE
If you can't get all the reps listed in a single set then break it up into two or set mini sets with a 30
second break. Example: If the prescribed sets and reps are 2 x 8 per side then do 4 + 4 or 3 + 3 + 2
A D VA N C E D B O DY W E I G H T | 1 6
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Barbell Shredded is a comprehensive,
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But you gotta be willing to put in the work!
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A D VA N C E D B O DY W E I G H T | 1 7
Technique Video Library
OLYMPIC WEIGHTLIFTING
UPPER BODY
CLEAN
Push Press | TechniqueWOD
Overview TechniqueWOD
Push-ups | Progression | TechniqueWOD
Starting Position TechniqueWOD
Handstand Pushups
First Pull TechniqueWOD
TechniqueWOD: Handstands & HSPUs
Transition TechniqueWOD
Overhead Press | TechniqueWOD
Second Pull TechniqueWOD
Ring Dips | Progression | TechniqueWOD
Catch and Reovery TechniqueWOD
Bench Press | TechniqueWOD
SNATCH
Overview TechniqueWOD
Starting Position TechniqueWOD
First Pull TechniqueWOD
Transition TechniqueWOD
Second Pull TechniqueWOD
Catch and Reovery TechniqueWOD
JERK
Overview TechniqueWOD
Dip and Drive TechniqueWOD
Catch and Recovery TechniqueWOD
Pull-ups | Progression | TechniqueWOD
Rows | Progression | TechniqueWOD
Pendlay Rows TechniqueWOD
One Arm Rows TechniqueWOD
Landmine Pressing TechniqueWOD
Grip Training Part 1 & Part 2 TechniqueWODs
CORE
GHD Situps | TechniqueWOD
Toes to Bar, Hanging Leg and Knee Raises
Progression | TechniqueWODBench
Farmer’s Carry and One Arm Farmers Walk
TechniqueWOD
LOWER BODY
Pallof Press | TechniqueWOD
Back Squat | TechniqueWOD
Side Bridge Reps - Side Bends etc TechniqueWOD
Front Squat | TechniqueWOD
Front Planks TechniqueWOD
Deadlift | TechniqueWOD
Full Contact Twists TechniqueWOD
Romanian Deadlifts | TechniqueWOD
Static Full Contact Twists TechniqueWOD
Good Mornings | TechniqueWOD
Kb Windmills TechniqueWOD
Lunges | TechniqueWOD
Rower Rollouts TechniqueWOD
Pistols | TechniqueWOD
Rear Foot Elevated Split Squats TechniqueWOD
Barbell Glute Bridges | TechniqueWOD
Glute Ham Raise | TechniqueWOD
Weighted Step-ups TechniqueWOD
Shrimp Squats TechniqueWOD
Cossack Squats / Lateral Lunges TechniqueWOD
Skater Squats and Single Leg RDLs Technique WOD
HexBar Squats TechniqueWOD
A D VA N C E D B O DY W E I G H T | 1 8
Nutrition Recommendations: What Do I Eat?
EMOM Aesthetics is 50 workouts designed to get you strong and shredded.
The intensity of each 20 minute workout increases your energy output, increases
calorie expenditure, and increases lean muscle mass leading to an increased metabolism.
The goal of this program is to provide short, high intensity workouts to help
you lose body fat, increase lean muscle, and create the best physique of your life.
DON’T CARE TO LEARN ABOUT NUTRITION?
Skip to the templates by clicking below:
NUTRITION
BUNDLE
The basics of eating to lose fat and increase lean muscle
can be condensed into a few key components:
Calorie Intake
Consistently getting in enough calories is the most important aspect of eating for performance and
strength. You must eat enough calories to perform at your best and recover adequately.
Calorie intake is also the single most important factor when trying to maintain or change body
composition (gain muscle or lose fat).
GAIN MUSCLE MASS
LOSE BODY FAT
For gaining muscle mass, you must eat more
In order to lose body fat, you must eat fewer
calories than your body requires at your current
calories than your body needs to sustain itself
bodyweight. If you don’t eat enough, you won’t
for life and your training.
be able to add any new muscle onto your frame.
Changing your body composition while keeping
If you eat more than this amount,
you simply won’t lose fat.
and even improving your strength is a process
that requires you to pay close attention to how
much you’re eating, the types of foods you are
eating, and in what specific ratios you eat
those foods.
A D VA N C E D B O DY W E I G H T | 1 9
Nutrition Recommendations (cont.)
Macronutrients
Now that we’ve established that overall calories have the most impact
regarding your nutrition it’s time to look into the distribution of those
calories. This distribution matters. Particularly in what quantities and
how much of each type of food you consume.
Macronutrients, or more commonly macros, are the three main
categories that 99% of foods will fall into. By changing the distribution
of these macros we can better provide the energy your body requires
to function and perform
THREE MAIN CATEGORIES OF MACRONUTRIENTS:
PROTEIN, FAT AND CARBOHYDRATES.
PROTEIN
Protein’s primary role is to build and repair muscle and vital
connective tissues.
FAT
Fat is necessary for hormone production, such as testosterone, is
needed for building new muscle.. Dietary fat is also required for the
absorption of the fat soluble vitamins A, D, E, and K. Fat will also
serve as an energy source for longer duration aerobic training or
very low intensity anaerobic training.
CARBOHYDRATES
Carbohydrates is the bodies preferred fuel source for producing
energy during anaerobic training like weightlifting.Your body also
uses carbohydrate to replenish muscle glycogen stores that were
depleted during training and to kickstart the recovery process post
training by inducing insulin release.This recovery process is vital so
you can be ready to tackle your next training session.
A D VA N C E D B O DY W E I G H T | 2 0
How much to EAT?
No one truly knows precisely how much you need to eat unless you’ve got access
to all sorts of lab equipment and a team to administer a gamut of tests.
The magic of tracking your dietary intake is through following a plan as closely as
possible and then making adjustments based on the different metrics you collect
(training logs, body weight logs, anatomical measurements, etc.) and how you feel.
FIND A BASELINE TO MEASURE PROGRESS
For the casual fitness or strength athlete who trains hard 3-5 days a week for an hour a day,
is active, but works a desk job, below is a good starting point for maintenance level calories.
Maintenance is defined as the number of daily calories that should keep your body weight stable.
First multiply your bodyweight by a factor to determine total daily calories.
For this factor let’s use 15.
If you are super active and have a very active job, 16 may be a better factor to use.
Conversely if you’re really sedentary 14 might be more fitting. However, 15 is a good starting
point. For example, a 200 pound male might use 200 x 15 = 3000 total daily calories.
Next we take those total calories determined from your multiplier factor and break that
into respective macros of Protein, Fat, and Carbohydrates.
Starting with a balanced distribution approach will make most sense when speaking for a wide
range of individuals. From here you can make adjustments based on dietary preferences or other
lifestyle aspects.
The macros for Protein and Carbohydrate are both 4 calories per gram.
However, Fat is 9 calories per gram.This will affect our math a little bit differently below:
PROTEIN: 30%
CARBOHYDRATE: 35%
F A T : 35 %
Daily Grams = (calories x 0.3) / 4
Daily Grams = (calories x 0.35) / 4
Daily Grams = (calories x 0.35) / 9
Using that same 200 pound male example from above we’ve already established 3000 total daily
calories. We will use that number to create our macronutrient distribution in grams:
Protein: (3000 x 0.3) / 4 = 225 daily grams
Carbohydrate: (3000 x 0.35) / 4 = 263 daily grams
Fat: (3000 x 0.35) / 9 = 116 daily grams
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What to eat?
Food quality matters! While “a calorie is a calorie” is 100% true, as calories are just
a measure of energy, how said calories assimilate inside your body is a very different story.
Higher quality foods are much more likely to be higher in vitamins, minerals, and
phytonutrients that are essential for optimal health and performance. Placing your aim
towards 80-90% quality, whole food sources is recommended.
PROTEIN
Lean proteins are best. Think, “Fewer legs the better,” for poultry and red meats
the cuts with less visible fat (the white parts).
For ground meats anything 90/10 and leaner will be best. (Bacon doesn’t count!)
Bacon has much more calories consisting of fat than protein, so it’s not a lean
protein source. Sorry bacon lovers!
Vegetarian and vegan protein sources (soy, tofu, tempeh, seitan, lentils, beans)
work as well.
CARBS
The bulk of VOLUME of carbs should come from vegetables. Get vegetables of all
the colors of the rainbow, especially green on your plate. The bulk of your CALORIES
Should come from starchy carbs and fruits.
Choose starchy carbs higher in fiber (brown rice, sweet potato, and whole grain pasta/
bread). These are also typically higher in vitamins and minerals.
FATS
Avoid trans fats (partially hydrogenated vegetable oil) at all costs.These are usually
found in processed, baked sweets. Get most of your dietary fat intake from various
nuts and seeds, olive/avocado/coconut/fish oils, avocado, etc. Also keep in mind you
will get some fat as a byproduct of any meat sources.
NUTRITION TIP
Start simple with a few (two to three) of each source for a week
or two in order to get into a routine and find your rhythm.
If you just want the template, click on your goal and get to work:
NUTRITION
BUNDLE
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RECOVERY AND REST DAY
RECOVERY
The best recovery in the world is a slow, casual walk with some elevated
conversation with people you love. There is a low level bump in your
breathing, smooth movement, flushing out the blood, and doing it with
someone you care about adds some humanity to the counter balance
of your hard work in the gym.
A lacrosse ball or Yoga Tune Up Ball can also go a long way in the realm of
soft tissue maintenance. Get in to some of those nitty gritty spots and endure
the pain for 1-2 minutes
SLEEP
Please sleep. 8 hours is recommended. I know we all have busy lives but
please get 8 hours of sleep do you give your body the time to transform.
Your body will love you, I promise.
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FINAL THINGS Q&A
Will my conditioning or ability to perform gymnastic movements suffer
if I choose to gain muscle mass and size?
You are here to get strong. Everything else is easier when you are stronger. It may suffer a tiny bit but I
promise it will come back and all of those bodyweight movements will be much easier.The stronger you
become the less effort will be required to move weights during a metcon.The stronger you are, the less
heavy the weight will “feel” during a metcon.You’ll be able to move the weight more efficiently with less
effort which will allow you to do more reps faster and unbroken.
As for gymnastic movements, again, you won’t necessarily see losses there either. Many of the gymnastic
skill movements such as pull-ups, muscle ups, handstand push-ups, are great for building strength and
muscle. As you get stronger, you may find that many of your gymnastic movements become easier and that
you can do more work faster, even though you’ve gotten bigger.
Don’t worry too much about your tank. In the long run, strength will be your best accessory for success.
I’m a vegetarian/vegan. Can I still put on muscle mass without eating tons of meat?
If you are vegetarian or vegan, all the same rules about muscle gain nutrition apply. You have
to eat enough calories, carbs, protein and fats to promote muscle growth. On a vegetarian or
vegan diet, you’ll probably have no trouble getting carbs and fat. But protein intake will have
to be managed more carefully since you cannot eat animal protein.
For vegetarians, good sources of protein will include whey protein powder, dairy products
(Greek yogurt, cottage cheese, or milk), and eggs and their whites.
For vegans, even more care must be taken due to most plant-based protein sources being
incomplete sources, meaning they lack all 9 essential amino acids needed for health and are
often not as protein dense as meat sources.
Complete plant based protein sources include but not limited to:
Quinoa
Chia Seeds
Soy (tofu, tempeh)
Hemp Seeds
Buckwheat
Rice and Beans
There are other sources and listing all is not the scope of this resource. If you are a vegetarian/
vegan athlete, our best advice is to do your homework first on what foods you can eat
(there are a ton of good online resources with information) or consult a dietician
or nutritionist to help you further.
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FINAL THINGS Q&A (cont.)
What if I miss a Day of Training?
All good. Just start right back where you left off. Life can get in the way and that is no reason
to stop your flow. Just hop right back in where you left off and go from there.
What supplements should I be taking?
The most important start is with food. Make sure to eat high-quality food. Supplements are exactly that,
supplements, and are not meant to replace really awesome, high-quality food.
As for supplements here’s some that we take:
CAFFEINE
ZMA
Don’t go overboard. A few cups of coffee or
3 capsules right before bedtime for the guys.
a scoop of pre-workout before training. But
2 for the ladies.
caffeine is effective. If you’re energy level
just isn’t there for the day and you’re feeling
unmotivated, some caffeine can quickly get
you in the training mood.
O M E G A -3 F A T T Y A C I D S
We take the good high-potency stuff and
about 0.5 gram of Omega 3s (DHA/EPA)
BETA ALANINE
4 g into 4 equal doses and spread
throughout the day.
CREATINE
3-5 grams per day
No need to load or cycle off.
per 10 lbs of body weight.
VITAMIN D
We’re healthy and athletic adults so we aim
for about 4000 IU per day.
How much muscle can I expect to put on if that’s my goal?
This will depend largely on a number of factors including training intensity, training
experience, age, and genetics. Someone fairly new to training can put about 1-2 lbs a muscle
per month for about a year. if you are gaining about 0.5 lb to 1 lb of mass per week. Muscle
gets more difficult to pack on the more experienced you are. So if you’re an intermediate or
more experienced athlete, it will be less.
Our best advice is to not worry so much about the specific numbers. Just focus on training
and eating consistently, recovering and taking care of yourself in general. If you’re doing
everything well, you’ll make progress. Set goals but don’t beat yourself up about them if you
don’t hit them. Just keep grinding and doing everything you can to be your absolute best.
That’s all you can do!
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