Written by Ron Harris
28 December 2020

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Ultimate Guide to Building More Muscle

Burn More Fat and Be More Muscular in 2021

 

By Ron Harris

 

Will This Year Be Any Different?

           

I’m sure your familiar with the adage, “If you keep on doing what you’ve always done, you’ll keep getting what you’ve always got.” In the case of your physique, you need to ask yourself a couple of tough questions. Are you satisfied with what you see flexing back at you in the mirror in your underwear? I don’t mean are you OK with it or would you like bigger this or that. Be honest with yourself, because this is important. Is this the best you can possibly look? Or deep down, do you know you haven’t fulfilled your full genetic potential? It doesn’t even matter if the dream physique you envision fits the mold of a bodybuilder, a Classic Physique competitor or even Men’s Physique. What matters is whether you achieved the look you set out for, or if you gave up at some point along the way because things got too hard. Sure, you go to the gym all the time like you know you should. Of course you try to eat right. Only you know in your heart of hearts that you could be making a better effort. But you look pretty good, right? You look better than most guys at the gym, so that’s a win. But is it? I would argue that it’s not, because you’re losing the most important competition: you versus you. Unless you strive to be your best, you’re simply settling for mediocrity. The argument that you look better than a lot of other guys is moot. You point is, you could look a lot better than you do now, and you know it. But if you continue repeating the same patterns in your training and nutrition, you will look exactly the same 365 days from now as you do today. Are you fine with that? If so, just look at the training shots here and move on to the next article. If you’re interested in kicking the ass of the current version of you and making 2021 your bitch as you transform your body into a more muscular and impressive specimen, read on.

 

A Structured Plan

           

If you haven’t made any improvements in many moons, chances are it’s because you lack two things: structure and a plan. You probably do what most guys do, which is do whatever they feel like on any given day in the gym and eat in a similarly lackadaisical style. You wander around the gym and choose exercises, rep ranges and techniques at your whim. While you might consider this to be spontaneous and “instinctive,” in reality it demonstrates a lack of real purpose. All elite athletes train on a structured regimen with the goal of improving performance. You may not have a seven-figure contract to play football or baseball, but the same principle applies. To have a better physique, you can’t just wing it and hope for the best. You need a plan, and that’s what you’re about to get.

 

3 Phases for 2021

 

First things first. We’re going to keep things simple and divide this year into 3 phases of 4 months each, with distinct goals:

 

Phase 1: January, February, March, April

Goal: Build Muscle Mass

 

Phase 2: May, June, July, August

Goal: Maintain Mass and Lose Fat

 

Phase 3: September, October, November, December

Goal: Stay Lean and Gain Mass

 

At first glance, this looks like what most bodybuilders do anyway, doesn’t it? It’s a bit more premeditated than that. For the first third of the year, the focus is purely on gaining mass, specifically in the form of lean muscle tissue. Anyone can bulk up and get fat if he eats the wrong things with reckless disregard. We are not interested in gaining mere scale weight with no concern as to the composition of that weight. There are enough bloated messes in gyms already. After four months, our attention turns to maintaining our mass while whittling away the fat. By the end of summer, you should be lean, vascular and tight all over. Finally, we take the remainder of the year, all of fall and the first stage of winter, to hold a substantial amount of that condition while adding even more quality muscle. Many variables in your training and diet will change to reflect these different goals and ensure you have the best chance for success during each phase.

 

Phase 1: January, February, March, April

Goal: Build Muscle Mass

 

Phase 1 Training Split

Day 1: Chest, shoulders, triceps

Day 2: Back, rear delts, traps, biceps

Day 3: Legs

Day 4: REST, repeat

 

The purpose of combining and consolidating muscle groups as shown here is to provide each muscle group with more “chances” at growth stimulation. Every muscle group will be worked twice every eight days. Overtraining will be avoided via lower overall volume and adherence to more straight sets as opposed to intensity techniques such as forced reps, drop sets, supersets and rest-pause. This is true “grow time”!

 

Day 1: Chest, Shoulders, Triceps

 

Flat Barbell Bench Press

Warm-ups:        3 x 20, 15, 12

Sets: 4 x 12, 10, 10, 8 (increasing weight)

 

Pec Flye Machine

Sets: 4 x 15, 12, 10, 8 (increasing weight)

 

Incline Smith or Hammer Strength Press

Sets: 4 x 12, 10, 10, 8 (increasing weight)

 

Standing Dumbbell Lateral Raises

Sets: 4 x 10-12 (same weight)

 

Overhead Machine Press

Sets: 4 x 15, 12, 10, 8 (increasing weight)

 

EZ-Bar Skull-Crushers on Decline Bench

Sets: 5 x 20, 15, 12, 10, 8 (increasing weight)

 

Weighted Dips or Dip Machine

Sets: 4 x 12, 12, 10, 8 (increasing weight)

 

Cardio: 20 minutes

 

Day 2: Back, Rear Delts, Traps, Biceps

 

Lat Pulldowns

Warm-up: 2 x 15

Sets: 4 x 12, 12, 10, 10

 

Barbell Rows    

Warm-up: 1 x 15

Sets: 4 x 12, 10, 10, 8 (increasing weight)

 

One-Arm Dumbbell Rows

Sets: 4 x 12, 10, 10, 8 each arm (increasing weight)

 

Bent Dumbbell Lateral Raises

Sets: 4 x 15, 12, 12, 10 (increasing weight)

 

Dumbbell Shrugs

Sets: 4 x 15, 12, 10, 10 (increasing weight)

 

Standing EZ-Bar Curls

Sets: 4 x 15, 12, 10, 8 (increasing weight)

 

One-Arm Dumbbell Preacher Curls

(For greater ROM, use the straight side of the bench rather than the sloped side)

Sets: 4 x 10-12 each arm (same weight)

 

Cardio: 20 minutes

 

Day 3: Legs

 

Warm-up: 5-7 minutes on stationary bike

 

Barbell Romanian Deadlifts

Warm-up: 2 x 15

Sets: 4 x 15, 12, 10, 8 (increasing weight)

 

Lying Leg Curls            

Warm-up: 1 x 15

Sets: 5 x 12, 10, 10, 8 (increasing weight)

 

Barbell Squats

Warm-up: 2 x 20, 15

Sets: 5 x 12, 12, 10, 10, 8 (increasing weight)

 

Leg Press

Sets: 3 x 25, 20, 15 (increasing weight)

 

Leg Extensions

Sets: 3 x 15 (same weight)

 

Standing Calf Raises

Sets: 3 x 20, 15, 12 (increasing weight)

 

Seated Calf Raises

Sets: 3 x 20, 12, 8 (increasing weight)

 

Phase 1 Meal Plan

 

Meal 1: 4 whole eggs with cheese or lean turkey sausage, 1 cup (dry) oats with berries or raisins

 

Intra-workout: 5 grams of EAAs

 

Post-workout: 50 grams whey isolate or 10 grams EAAs, 75 grams fast-acting carbs such as cyclic dextrin, candy, or dry kids cereal of choice

 

Meal 2: 10 oz chicken breast, 1.5 cups (cooked) white rice

 

Meal 3: 10 oz ground turkey, medium sweet potato or 10 oz tortilla chips

 

Meal 4: 10 oz salmon, 1 cup (cooked) white rice

 

Meal 5: 10 oz steak, large green salad or vegetables of choice

 

Phase 2: May, June, July, August

Goal: Maintain Mass and Lose Fat

 

Phase 2 Training Split

Day 1: Chest and triceps

Day 2: Back

Day 3: Legs

Day 4: Shoulders and biceps

Day 5: REST, repeat

 

(Note: If you feel you need it, insert a rest day between days 2 and 3, but use it to do 40 minutes of fasted cardio rather than a complete rest)

 

As the weather gets warmer, it’s time to get lean and mean. This isn’t solely for the sake of vanity. You can only remain on a building phase for so long until your body becomes acclimated to the excess calories and straight sets. We will be upping the reps and incorporating more intensity techniques, but primarily for the purpose of increasing caloric expenditure. Where fasted cardio is indicated, it may be done following the weight training if it’s truly inconvenient or even impossible due to your schedule.

 

Day 1: Chest and Triceps

 

Morning: fasted cardio, 30 minutes

 

Incline Dumbbell Press

Warm-up: 2 x 15, 12

Sets: 4 x 12, 12, 10, 10 (increasing weight)

 

Cable Crossovers: 4 x 15

Superset with Bench Press Machine       : 4 x 12-15

 

Dips: 4 x bodyweight to failure

Superset with Push-ups: 4 x bodyweight to failure

 

V-Bar Cable Pushdowns: 4 x 12-15

 

Overhead Dumbbell Extensions: 4 x 10-12

(One dumbbell, two hands)

 

Day 2: Back

 

Morning: fasted cardio, 30 minutes

 

Warm-up: Rower, 5-7 minutes

 

Chin-ups

Wide grip, 3 x 10-12*

Neutral grip, 3 x 10-12

*If 10-12 reps is too easy, add weight

 

T-Bar Rows

Warm-up: 2 x 15, 12

Sets: 4 x 12, 12, 10, 10 (increasing weight)

 

Cable Pullovers: 4 x 12-15

Superset with Seated Cable Rows: 4 x 12-15

 

Dumbbell Shrugs: 4 x 15

 

Day 3: Legs

 

Warm-up: Stationary bike, 5-7 minutes

 

Seated Leg Curls

Warm-up: 2 x 15

Sets: 2 x 12, 3 x 10,10*

(Drop sets – do 10 reps, cut the weight and do 10 more)

 

Barbell Front Squats

Warm-up: 2 x 20, 15

Sets: 4 x 15, 12, 10, 10 (increasing weight)

 

Leg Press: 4 x 25

Superset with Walking Lunges: 4 x 20 steps, each leg (adding weight if needed)

 

Dumbbell Romanian Deadlifts

Sets: 4 x 20

 

Leg Extensions: 3 x 20

 

Calf Raises on Leg Press

Sets:

3 x 20, 15, 10 (increasing weight)

1 x 20, 15, 10 (double drop set)

 

Cardio: 30 minutes on StepMill

 

Day 4: Shoulders and Biceps

 

Seated Dumbbell Press

Warm-up: 2 x 20, 15

Sets: 4 x 12, 12, 10, 10 (increasing weight)

 

Lateral Raise Machine

Warm-up: 1 x 15

Sets: 4 x 10 + 10

(10 full reps, 10 partials emphasizing the contraction)

 

Rear Lateral Raise Machine

Sets: 4 x 20, 15, 12, 12 (increasing weight)

 

Wide-Grip Barbell Upright Rows

Sets: 4 x 12

 

EZ-Bar 21s

Sets: 3 x 21

(7 reps in bottom half ROM, 7 reps in top half, 7 full reps)

 

Hammer Dumbbell Curls

Sets: 4 x 12 (with both arms)

 

Standing Cable Curls

Sets: 3 x 12-15 with one-second pause at contraction

Cardio: 30 minutes

 

OFF Day: 40 minutes of fasted cardio

 

Phase 2 Meal Plan*

 

Meal 1: 2 whole eggs, 6 egg whites, 3/4 cup oats (dry measure) with 1/4 cup blueberries or ½ cup strawberries

 

Intra-workout: 5 grams EAAs

 

Post-workout: 50 grams whey isolate or 10 grams EAAs, 30 grams fast-acting carbs such as cyclic dextrin, candy, or dry kids’ cereal of choice

 

Meal 2: 8 oz chicken breast, 1 cup (cooked) brown rice

 

Meal 3: 8 oz ground turkey with 2 tbsp salsa, large green salad, no cheese or croutons, only balsamic vinaigrette for dressing

 

Meal 4: 8 oz salmon, 1 cup mixed vegetables (no butter)

 

Meal 5: 6 oz bison or sirloin patty, 6-8 stalks grilled asparagus

 

*The only meals you should be eating carbohydrate meals are your pre- and post-workout meals. This plan is based on training after meal 1. If you train later in the day, keep carbs in meal 1, and have all other meals except the post-workout meal consist only of proteins and vegetables.

 

Phase 3: September, October, November, December

Goal: Stay Lean and Gain Mass

 

Phase 3 Training split

Day 1: Quads and calves

Day 2: Chest and shoulders

Day 3: OFF

Day 4: Back and hamstrings

Day 5: Arms, calves, abs, cardio

Day 6: OFF, repeat

 

Instead of rolling right back into a typical off-season, let’s hold on to some of those cuts until the year is out. Why spend four months getting nicely ripped only to squander it all on some cake and pizza? The training will offer more rest days but will crank up the volume as well as break the muscle groups into more training days.

 

Day 1: Quads and Calves

 

Warm-up: Stationary bike, 5-7 minutes

 

Leg Press

Warm-up: 1 x 15

Sets: 5 x 20, 15, 12, 10, 10 (increasing weight)

 

Leg Extensions: 4 x 20, 15, 15, 12

Superset with Hack Squats: 4 x 15, 12, 12, 10 (increasing weight)

 

Seated Calf Raises: 4 x 20, 15, 12, 10 (increasing weight)

 

Bodyweight Calf Raises: 3 x failure

(Do in this style: alternate right leg and left leg to failure until you are limited to 4-5 reps, rest 10 seconds, then do both legs at once to failure)

 

Cardio: 30 minutes

 

Day 2: Chest and Shoulders

 

Incline Barbell Press

Warm-up: 2 x 15, 12

Sets: 4 x 10-12 (increasing weight)

 

Flat Dumbbell Press

Warm-up: 1 x 15

Sets: 4 x 12, 12, 10, 8 (increasing weight)

 

Pec Flye Machine

Sets: 4 x 15, 12, 10, 8 (increasing weight)

 

Smith Machine Overhead Press to Front

Warm-up: 1 x 15

Sets: 4 x 12, 12, 10, 8 (increasing weight)

 

One-Arm Cable Lateral Raises

Sets: 4 x 10-12, each arm

 

Dumbbell Bent Lateral Raises

Sets: 4 x 15, 12, 10, 10 (increasing weight)

Cardio: 20 minutes

 

Day 3: OFF

 

Day 4: Back and Hamstrings

 

Warm-up: Rower, 5-7 minutes

 

Lat Pulldowns  

Warm-up: 2 x 15

Sets: 4 x 10 + 10

(10 full reps, 10 pulling only to your eyeline)

 

Plate-Loading Machine Rows

Warm-up: 1 x 15

Sets: 4 x 12, 12, 10, 8 (increasing weight)

 

Single-Leg Curls

Sets: 4 x 10-12 each leg (increasing weight)

(Emphasize the squeeze)

 

Lying Leg Curls, Partials

Sets: 4 x 15

(Only from full stretch to halfway up)

 

Deadlifts

Sets: 5 x 20, 15, 12, 10, 8 (increasing weight)

 

Day 5: Arms, Calves, Abs, Cardio

 

Alternate Dumbbell Curls          

Warm-up: 1 x 15, each arm

Sets: 3 x 10-12, each arm

 

Rope Cable Pushdowns (hold ropes together)

Sets: 4 x 20, 15, 12, 10 (increasing weight)

 

Machine Preacher Curls

Sets: 4 x 10 + 5

(10 reps at normal speed and pausing to squeeze, 5 reps as fast as possible and no pause)

 

Close-Grip Bench Press on Smith Machine

Sets: 5 x 15, 12, 10, 10, 8

 

EZ-Bar Reverse Curls

Sets: 4 x 12 (same weight)

 

Overhead Cable Extensions

Sets: 4 x 20, 15, 12, 10 (increasing weight)

 

Standing Calf Raises

Sets: 4 x 20, 15, 12, 10 (increasing weight), 1 x 50

(Pick a weight you can get about 25 with, and take short rests as needed until you are able to hit a total of 50 reps)

 

Cardio: 30 minutes

 

Day 6: OFF, repeat

 

Phase 3 Meal Plan

 

Meal 1: 3 whole eggs, 4 egg whites, ¾ cup (dry) oats with berries

 

Intra-workout: 5 grams EAAs

 

Post-workout: 50 grams whey isolate or 10 grams EAAs, 50 grams fast-acting carbs such as cyclic dextrin, candy, or dry kids’ cereal of choice

 

Meal 2: 10 oz chicken breast, 1 cup (cooked) white rice

 

Meal 3: 10 oz white fish, medium white or sweet potato

 

Meal 4: 10 oz ground turkey in whole-wheat burrito, 8 oz tortilla chips or apple

 

Meal 5: 8 oz lean steak, 1 serving vegetable of choice

 

Are You Ready to Make 2021 Your Bitch?

 

There you have it. Looking toward 2021 and beyond, do you want to look exactly the same as you do today, or will you strut around with significantly more muscle and less body fat? The choice is entirely up to you. You now have a solid training and nutrition plan to adhere to that guarantees success if you stick to it and put the work in. You can do it if you want to look and feel better. And who doesn’t? Now it’s just a matter of following directions and not getting sidetracked. A year sounds like a long time, but it goes by much faster than you think. Make these next 12 months count, and you will have a better body to show for it!

 

Ron Harris got his start in the bodybuilding industry during the eight years he worked in Los Angeles as Associate Producer for ESPN’s “American Muscle Magazine” show in the 1990s. Since 1992 he has published nearly 5,000 articles in bodybuilding and fitness magazines, making him the most prolific bodybuilding writer ever. Ron has been training since the age of 14 and competing as a bodybuilder since 1989. He lives with his wife and two children in the Boston area. Facebook Instagram

 

 

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