Lostende Personal Fitness

...because your health is your wealth !

Allan Reeves, CSCS, ATC.

Serving clients in Marin since 1992

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Muscle mass and strength gains  -  training program.

The type of training and conditioning you will need to do to put on muscle mass, that is to say to maximize your genetic muscle mass potential, requires an emphasis on extensive and consistent weight  training/lifting ( resistance training ).  This program will demand consistent, twice a week weight conditioning of every muscle.  In order to do this you will need to go to the gym 6 days a week.  You will have 3 different weight training routines that you will rotate through.  These 3 routines collectively will train your entire body, and they will take about 45 minutes to complete.  Each routine will address a group of muscles, such as back and biceps.  Therefore, it will take you three days to go through all the routines.  Once you have completed all three, you will repeat them again in the same order.  Ideally, each group of muscles will have two days recovery before being trained again.  For example, if you train back and biceps on Monday you will wait two days until returning to that routine on Thursday.  Remember, recovery time is as important as the weight lifting itself.  Do not make the mistake of believing that more is better.  Endless weight training is not the answer, but rather focused, consistent, and short training sessions are more productive and correct.

In addition to the weight training you will also need to pay attention to nutrition.  This is important to create a lean body with minimal body fat, to maintain high levels of energy for training, and proper calories for recovery and muscle synthesis.  Without proper attention and


care to your nutritional needs you will undercut your efforts at the gym.

Here is a summary of what is needed on your part to increase gains in muscle fitness.

  • attendance at the gym 6 days a week, training each muscle twice a week.

  • attention to nutritional needs.

  • cardio output limited to 3 hours a week; excessive cardio training will cause too large of a caloric expenditure and inhibit muscle mass retention.

For help in designing a training program, and help in implementing the program, along with instruction for proper weight lifting technique please contact me ( contact info. ). 


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