Growing muscle means you'll need to be committed to working out 2-5x every week, which can vary from one training phase to the next. Another great example of lower frequency in building muscle is when you're choosing 1-3 exercises and focusing on only them. In this scenario, treat the three exercises as a giant set, meaning you'll go from doing cleans to bent leg deadlifts and then pull-ups without rest. Rest after each giant set, rather than after each exercise. When MED Training, I suggest you only do the bottom 1/3rd of the exercise for 6-8 reps, and make sure to lift heavy enough to hit fatigue by your last rep. Repeat for a total of 4 sets, interrupted by 5 minutes rest. In addition to resistance training with one of the methods above, it's a great idea to build sprinting into your workout schedule or periodization phases. Periodization means you'll take your overall goal, divide it into three phases, and strategically go about reaching it.

Gain 14 pounds of muscle while losing 9 pounds of fat. Now, this is an aggressive schedule to build muscle and lose fat at the same time. Keep in mind this is only for someone who is already balanced, safe, and ready for high intensity. Generally speaking, you'll want to follow a muscle building schedule like this with an 'off' phase, where the focus shifts to tissue quality, instead of quantity. In a 'tissue quality' phase of building muscle, concerns like joint health, posture, muscle fiber type (slow or fast), stretching, cross-training, and performance become the priority. Remember, every muscle building workout should be intense. You'll want to be between 8.5-9.5 out of 10 during each set. In order to grow new muscle, you'll need to push your body and signal you're ready for growth. After all, we're talking about 25-45 minutes of your time, where at least half of it is spent resting.

Make the most of every rep, of every set, of every workout. For non sprint-based workouts, I recommend you use kettle bells or dumbbells, to your preference. Barbells can be useful, along with curling bars, and other modalities like sand bags, battle ropes, tires, cinderblocks, etc. However, I've noticed I get the same effect with a simple home gym, so I stick with kettle bells and dumbbells and rotate between the two. When it comes to exercise sequencing -- or the order in which you stack exercises -- consider you're actually training your nerves, not your muscles. If the electricity to the muscle is fast and strong, then your muscle will contract, repair, and grow. So, one nerve at a time, let's figure out the muscles that correlate. Then, simply choose exercises along those nerve tracts. Based upon the information above, we choose exercises that work the hamstrings, calves, and foot flexors on the same day, and in this order. This way, we are strengthening the nerve signal, from the spine-outward. Workout B' -- which can be alternated with Workout A -- will have an emphasis on the femoral nerve. And we'll do the same thing for the upper body, trunk, and back.