Marc Megna's College Training Secrets

Don't go to the gym unprepared and expect results. Use Marc Megna's formula to build a body that matches your test scores!

Between classes, parties, tailgating, more classes, and more parties, it's a wonder college students work out at all during their tenure on campus. Yet many college students use those four (or five, or more) years to forge the body that will propel them through the rest of their life. Those individuals graduate with a sheepskin and a six-pack.

Megna flourished on the field because of the hard work he put in off it.

Their reasons for hitting the books and the gym vary. Some want to dominate on the intramural field. Others want to burn off what they drink over the weekend at frat parties. Most realize that to attract other hard bodies, it helps to build one of your own first.

To do that, we're guessing you need some help. So we enlisted Marc Megna, a performance coach who played high school, college, and NFL football before embarking on a career as a sought-after trainer and fitness model.

"Programs are designed to put a person in position to be successful based on their base level of conditioning," Megna says. "That being said, the program, though important, is only as effective as the amount of effort you put into it."

With those words of wisdom as the point of departure, let's dive into his lessons for effective college lifting.

Lesson 1: Get Your Daily Squares Squared Away

What you eat may be more important than how you train. Unfortunately, college life is too often fueled by crappy dorm food and Domino's deliveries. No more excuses, though, because Megna has a meal plan designed to help you build major mass and burn fat.

Meal 1
Nutrition Facts
Serving Size
Amount per serving
Calories 245
Total Fat 1.9g
Total Carbs 28g
Protein 31g
Meal 2
Nutrition Facts
Serving Size
Amount per serving
Calories 317
Total Fat 7g
Total Carbs 8g
Protein 53g
Meal 3: Lettuce Sandwich
Nutrition Facts
Serving Size
Amount per serving
Calories 508
Total Fat 31.2g
Total Carbs 11.7g
Protein 45.2g
Meal 4
Nutrition Facts
Serving Size
Amount per serving
Calories 611
Total Fat 15.5g
Total Carbs 47g
Protein 71g

"The program is only as effective as the amount of effort you put into it."

Lesson 2: Supplements Your Gains The Smart Way

The smart college kid will supplement his diet with protein canisters rather than beer cans. Megna is a spokesmodel for MuscleTech products for a reason, and he sings the company's praises: "MuscleTech products provide me with an elite level of focus and drive during my workouts that are extremely valuable to me. Every time I go to the gym, I know I will push the envelope to get the very best out of that workout."

With Meal 1
Pre-workout
Intra-workout

Lesson 3: Learn How To Lift Like A Pro

You have to push your body and train hard to build muscle that earns admiration on campus. Megna's workout program isn't typical, but neither are the results. They are intended to be exceptional and Grade A.

If he's in performance mode, he trains through a three-week cycle. If he's in muscle-gain mode, the cycle goes to four weeks. Regardless, he follows each cycle with a deload week. This is seven days of active recovery where he lifts at 60 percent of his max lifts. This allows his body to recover and prepare.

Pullups

Sample Workout

Perform exercises with same letter in consecutive fashion (superset); rest only at the end of the last lettered exercise. Rest, repeat, and continue until you finished all sets for that letter.

Day 1: Lift
Day 2: HIIT
Day 3: Lift
Day 4: HIIT
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
Day 5: Lift
Day 6: HIIT
Day 7: Recovery Cardio

To learn more about Marc Megna and how he became the trainer he is today, check out his full training, nutrition, and supplement program in his
Fitness 360: Dream Big, Never Quit!