The program is designed to grow as much muscle in the quickest amount of time. This is why we not only utilize various techniques to break down the muscle but also hit each muscle frequently in order to get even more growth!

Two things. 1. Make sure you actually do the work. Don’t do half-ass reps, don’t skip an exercise, don’t take longer rest periods, etc. All of this stuff matters in order to fully exhaust the muscle and put yourself in a position to allow the body to actually grow. 2. Recovery is going to be very important, because as we all know you can’t grow without recovering possibly. So that means diet, sleep, and to a lesser extent supplementation needs to be on point. But you already knew that I’m sure 😉

You can structure the workout however best fits your schedule/lifestyle as long as you keep the order the same since it is structured to maximize results by getting enough recovery in between each working group. An example is below: Day 1 - Quads with light hamstrings Day 2 - Back with light chest Day 3 - Shoulders/Traps with light arms Day 4 - Hamstrings/Deadlifts with light Quads Day 5 - Active rest day (Cardio) Day 6 - Chest with light back Day 7 - Arms with light shoulders Calves, Abs, and Forearms can be done on any day you want. Typically I do the following Day 2 and 6 - Abs Day 3 and 7- Forearms Day 1 and 4 - Calves

I personally do cardio for 20-30 minutes on any day if I’m not training legs. But this is an overall personal preference. If you have time I would recommend it be included. If you do decide to do it either do it post workout or at a separate time away from your workout.

Of course you want to try to prevent this as much as possible since consistency is the absolute most important thing. However, life happens, so you can either use the day you missed as the rest day and just slide everything over until you get back on track. Or depending on which day you missed you can adapt the rest of the week to be able to still hit every muscle twice. This can be hard to figure out so send me a message on Instagram (@liftwithnitto) and we can figure it out together.

Sometimes this is the case and it’s always better to get a workout in then none at all. Depending on which day needs to be cut short. Refer to the Fat Loss Done Fast program and choose the appropriate replacement.

You can use a week to de-load which basically means using your workouts as an active rest so you can let your entire body recover. The easiest way to do a de-load is to do half the volume you normally do stopping well short of failure on all sets. And re-start the program. Or head over to #GainsMadeEasy page and use those workouts as they will continue to be new and fresh.