Brian Stann's Muscle Building Program

He's been a high school football star and a war hero. Now he's a fast-rising MMA star. One constant in Brian Stann's life: A dedication to training his body for whatever's headed his way.

Main | Muscle Building | Cutting

When training to build muscle, Brain Stann eats like a horse mainly because he's working like one, and needs a lot of nutrient dense foods to keep him properly fueled. He lives and breathes all aspects of his fighting career and does everything he can to build explosive muscle to be stronger, faster and more powerful than his opponent. If you want the muscles it takes to defeat your foe, check out Brian's personal muscle building plan.

Brian Stann's Fitness Program
Watch The Video - 12:25



Muscle-Building Regimen

Meal 1
eggs

Egg Whites 7

 Protein 17g | Carbs 1g | Fat 262mg

Turkey Bacon

Turkey Bacon 4 Strips

 Protein 25g | Carbs 3g | Fat 24g

2 Pieces Of Multigrain Toast

Multigrain Toast 2 Pieces

 Protein 5g  |   Carbs 26g |  Fat 2g

Meal 2
2 Chicken Breasts

Chicken Breasts 2

 Protein 113g | Carbs 7g | Fat 23g

1 Boiled Yam

Boiled Yam 1

 Protein 2g | Carbs 30g | Fat 154mg

Mixed Salad

Mixed Salad

 Protein 1g | Carbs 3g | Fat 700mg

2 Tablespoons All-Natural Almond Butter

All-Natural Almond Butter 2 Tablespoons

 Protein 1g | Carbs 3g | Fat 700mg

Meal 3
Whole-Grain Pasta

Whole-Grain Pasta

 Protein 11g | Carbs 56g | Fat 2g

Lean Ground Turkey

Lean Ground Turkey

 Protein 23g | Carbs 0g | Fat 9g

Meal 4
1/4 Pound Turkey

Turkey 1/4 Pound

 Protein 30g | Carbs 639mg | Fat 9g

Whole-Grain Wrap

Whole-Grain Wrap

 Protein 4g | Carbs 29g | Fat 3g

Acai Shake

Acai Shake

 Acai Shake

Mixed Veggies

Mixed Veggies

 Protein 3g | Carbs 12g | Fat 610mg

Meal 5
2 Scoops Gaspari IntraPro

Gaspari IntraPro 2 Scoops

 Protein 50g | Carbs 1g | Fat 7g

1 Scoop Vibrant Health Green Vibrance

Vibrant Health Green Vibrance 1 Scoop

 Protein 2.6g | Carbs 3.6g | Fat 0.9g

Acai

Acai

 AMOUNT

Meal 6
Salmon Filet

Salmon Filet

 Protein 13g | Carbs 0g | Fat 4g

Brown Rice

Brown Rice

 Protein 5g | Carbs 45g | Fat 2g

Mixed Veggies

Salmon Filet

 Mixed Veggies

Meal 7
2 Scoops Gaspari Myofusion

Gaspari Myofusion 2 Scoops

 Protein 50g | Carbs 10g | Fat 6g

1 Tablespoon ALl-Natural Almond Butter

All-natural Almond Butter 1 Tablespoon

 Protein 3g | Carbs 3g | Fat 9g


Terms you'll need to know

Triset - Three exercises are performed consecutively without any rest.

Giant Sets - Four or more exercises are performed consecutively without any rest.

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Isometrics - Isometric exercise involves producing force in a static position, with the result that joint angle does not change. Typically, these exercises are performed against an immovable object or weight.

Grappling/No-Gi Grappling - Grappling refers to the style of fighting focused upon in Brazilian Jiu-Jitsu. No-Gi grappling refers to grappling without wearing the standard jiu-jitsu uniform known as a gi.

Reading Workout Logs

Day 1
Morning

Grappling

(90 minutes)
Grappling Grappling

Afternoon

Striking drills and bag work

(90 minutes)
Jog In Place Jog In Place

Day 2
Morning

No-Gi Grappling

(90 minutes)
Grappling Grappling

Evenings

Strength and Conditioning


Jog In Place Jog In Place

Warmups
Standing Long Jump Standing Long Jump

Triset
1

Clean

3 sets to failure
Clean Clean
Lying Face Up Plate Neck Resistance Lying Face Up Plate Neck Resistance

Seated Barbell Twist

3 sets to failure
Seated Barbell Twist Seated Barbell Twist

Triset
2
Pullups Pullups
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

One Leg Barbell Squat

3 sets to failure
One Leg Barbell Squat One Leg Barbell Squat

Giant set
3

Dumbbell Lunges

3 sets to failure
Dumbbell Lunges Dumbbell Lunges

Front Barbell Squat

3 sets to failure
Front Barbell Squat Front Barbell Squat

Standing Military Press

3 sets to failure
Standing Military Press Standing Military Press

Freehand Jump Squat

3 sets to failure
Freehand Jump Squat Freehand Jump Squat

Day 3
Morning

Wrestling

wrestling wrestling

Evening

Striking drills and grappling

Grappling Grappling

Day 4
Morning

MMA training and grappling with strikes

Grappling Grappling

Evening

Striking bag work

bag-work bag-work

Day 5
Triset
1

One-Arm Kettlebell Snatch

3 sets to failure
One-Arm Kettlebell Snatch One-Arm Kettlebell Snatch
Lying Face Up Plate Neck Resistance Lying Face Up Plate Neck Resistance

Medicine Ball Chest Pass

3 sets to failure
Medicine Ball Chest Pass Medicine Ball Chest Pass
Triset
2
Pullups Pullups

Pushups

3 sets to failure
Pushups Pushups

One Leg Barbell Squat

3 sets to failure
One Leg Barbell Squat One Leg Barbell Squat

Triset
3

Dumbbell Lunges

3 sets to failure
Dumbbell Lunges Dumbbell Lunges
Pullups Pullups

Barbell Ab Rollout

3 sets to failure
Barbell Ab Rollout Barbell Ab Rollout

Day 6

Brazilian Jiu Jitsu training focusing on submissions

(120 minutes)
jiu-jitsu jiu-jitsu

Day 7

Off



Supplementation

Morning

Gaspari Myofusion Taken with peanut butter immediately in the morning


Gaspari Anavite Taken with breakfast


Post-Workout

Gaspari IntraPro 2 Scoops post-workout


Vibrant Health Green Vibrance 1 scoop post-workout


Afternoon

Gaspari Anavite Taken with lunch


Evening

Gaspari Myofusion Taken with peanut butter immediately in the morning



Main | Muscle Building | Cutting