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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.

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
Meal 2
  • Mixed Salad

    Mixed Salad

    Protein 1g   |   Carbs 3g   |   Fat 700mg

  • 2 Tablespoons All-Natural Almond Butter

    2 Tablespoons All-Natural Almond Butter

    Protein 1g   |   Carbs 3g   |   Fat 700mg

  • Meal 3
    Meal 4
    Meal #
    Meal #
    Meal 7

    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)

    Afternoon: Striking drills and bag work (90 minutes)

    Day 2

    Morning: No-Gi Grappling(90 minutes)

    Evening: Strength and Conditioning

    Warmups: Plyometrics

    Triset:

    Day 3

    Morning: Wrestling

    Evening: Striking drills and grappling

    Day 4

    Morning: MMA training and grappling with strikes

    Evening: Striking bag work

    Day 5

    Morning: Strength and Conditioning

    Warmups: Plyometrics

    Triset:

    Evening: Wrestling

    Day 6

    Brazilian Jiu Jitsu training focusing on submissions (120 minutes)

    Day 7

    Off

    Supplementation

    Morning
    Post-Workout
    Afternoon
    Evening


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    Comments

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    rawpower18

    Rep Power: 0

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    rawpower18

    good stuff

    Dec 2, 2011 6:10pm | report
     
    sergio.benitez

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    sergio.benitez

    What's the rest time between each triset/giant set?

    Jan 24, 2013 4:38pm | report
     
    Showing 1 - 4 of 4 Comments

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