Only the strong will survive: are you up for a challenge? Well, here's a 6-week training and diet program that includes CELL-TECH and NITRO-TECH to help you push past your musclebuilding boundaries!

Flex, Nov, 2003

In this day and age, there are so many innovative training and diet plans out there, but very few of them are actually geared towards helping bodybuilders gain size and strength. Most of these fad programs are tailored to people who are only concerned with losing their beer guts. When it Comes time to gain size and strength though, you've got to make sure your training, diet, and supplementation plan is designed to help you achieve these goals.

Designing a massbuilding program, along with an effective diet and supplement plan, can be tough. However, in the next few pages you'll find a 6-week training, diet, and supplementation program that can help you achieve your goals!

Your 6-Week Size and Strength Training Plan

This 6-week training program will mainly include free-weight exercises, because they stimulate a greater number of muscle fibers, which can mean a larger potential for muscle growth. The set and rep counts, rest intervals between sets, and rest days are all spelled out in the training chart on the next page. Cut out this chart and post it in your locker, or paste it right into your workout log so you know exactly what you're doing each time you head to the gym!

Your Easy-To-Follow Size and Strength Diet Plan

For this 6-week program, there are a few basic rules that you have to follow.

Rule number one: you've got to eat at least five meals a day in addition to your post-workout supplements.

Rule number two: you've got to make sure you're taking in at least I gram of protein per pound of bodyweight per day.

Rule number three: make sure you include protein in every meal each day.

Rule number four: make sure you consume essential fats as part of at least two meals each day.

Rule number five: incorporate complex carbs into a minimum of three meals each day.

Your Protein Supplement for Size and Strength

Protein is critical when it comes to making muscle gains. In fact, it's the very foundation of muscle development. Ideally, you want to use a high-quality protein supplement with a built-in delivery system to help drive more protein into your muscles. NITRO-TECH is an advanced protein supplement with a unique delivery system that's designed to get more protein into your muscles!

In one study, subjects using NITRO-TECH gained an average of over 8 pounds of mass in only 6 weeks by combining it with diet and weight training. That's over 1 pound a week! In this same study, NITRO-TECH users added an average of over 30 pounds to their max bench press, also in just 6 weeks. While your results will vary, one extraordinary NITRO-TECH subject in this study gained 10.5 pounds of mass and added 40 pounds to his max bench in only 6 weeks! These results are absolutely incredible.

Your Creatine Supplement for Size and Strength

Now, if you want another edge for gaining size and strength, then you'll definitely want to add CELL-TECH to your bodybuilding arsenal. CELL-TECH is a revolutionary creatine supplement made by MuscleTech Research and Development Inc.

In one study (CELL-TECH vs. placebo), subjects using CELL-TECH gained an average of over 9 pounds of mass in 8 weeks by combining it with diet and weight training! And in a 28-day study, subjects using CELL-TECH experienced, on average, greater gains in bench press reps to failure at their own bodyweight than those subjects using a placebo!

Test Your Growth Limits with this 6-Week Size and Strength Program

So there you have it! A detailed 6-week training program, along with the diet and supplement advice that can help you make the kind of size and strength gains you're looking for. If you follow this 6-week training and diet plan, and use the advanced NITRO-TECH and CELL-TECH supplements you'll be well on your way to getting results everyone will notice!

NITRO-TECH and CELL-TECH are available at fine health-food stores everywhere. You can also visit www.muscletech.com for more information.

Your Size & Strength Sample Diet Plan

Breakfast 2 scoops of NITRO-TECH protein powder 1 cup of oatmeal (add cinnamon for taste)

Mid-Morning 1 cup of low-fat cottage cheese 5 large rice cakes

Lunch 1 grilled chicken breast 2 medium-sized baked potatoes

Mid-Afternoon 5 ounces of salmon or chicken 1 green salad, 2 tbsp. of low-fat dressing

Post-Workout 2 scoops of CELL-TECH (followed by) 2 scoops of NITRO-TECH protein powder

Dinner 6 ounces of lean beef 1 green salad, 2 tbsp. of low-fat dressing

Your 6-Week Size & Strength Training Program

Training Split

Day 1     Day 2     Day 3   Day 4     Day 5     Day 6   Day 7

Workout   Workout   Rest    Workout   Workout   Rest    Rest
#1        #2        Day     #3        #4        Day     Day

Workouts

WORKOUT #1--CHEST AND TRICEPS         SETS   REPS   REST INTERVALS
1. FLAT DUMBELL PRESS                 4      8      90 SECONDS
2. INCLINE DUMBELL PRESS              3      10     60 SECONDS
3. WEIGHTED DIPS                      3      12     60 SECONDS
4. OVERHEAD DUMBELL TRICEPS           3      15     30 SECONDS
     EXTENSIONS

WORKOUT #2--BACK AND BICEPS           SETS   REPS   REST INTERVALS
1. ONE-ARM DUMBELL ROWS               4      8      90 SECONDS
2. T-BAR ROWS                         3      10     60 SECONDS
3. CLOSE-GRIP CHIN UPS                3      12     60 SECONDS
4. DUMBELL PREACHER CURLS             3      15     30 SECONDS

WORKOUT #3--SHOULDERS AND TRAPS       SETS   REPS   REST INTERVALS
1. SEATED DUMBELL SHOULDER PRESS      4      8      90 SECONDS
2. DUMBELL SIDE LATERAL RAISES        3      10     60 SECONDS
3. BENT-OVER DUMBELL LATERAL RAISES   3      12     60 SECONDS
4. DUMBELL SHRUGS                     3      15     30 SECONDS

WORKOUT #4--LEGS                      SETS   REPS   REST INTERVALS
1. HACK SQUATS                        4      8      90 SECONDS
2, STIFF-LEGGED DEAD LIFTS            3      10     60 SECONDS
3. LEG PRESS                          3      12     60 SECONDS
4. STANDING CALF RAISES               3      15     30 SECONDS