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Scott Dorn Muscle Building Program

Scott Dorn's Muscle Building Program

Like a skilled carpenter, he has assembled the best muscle building tools to construct a strong foundation. Check out Scott's muscle building plan and learn the tricks of the trade.

Scott Dorn's approach to muscle building is based on a progressive overload basis where he forces his muscles to grow by continually increasing the level of stress that he places on them with each workout.

Like a skilled carpenter, he has assembled all of the best muscle building tools to construct a strong fitness foundation.

Check out Scott's personal muscle building plan and learn the tricks of the trade.

Scott Dorn's Fitness Program

Watch The Video - 11:37



Muscle Building Regimen

Nutrition

Calories 2982 | Protein 290g | Carbohydrates 364g | Fats 24g

Meal 1

Total Calories For Meal 1: 445

Meal 2

Total Calories For Meal 1: 468

Meal 3

Total Calories For Meal 1: 430

Meal 4: Pre-Workout

Total Calories For Meal 1: 282

Meal 5: Post Workout

Total Calories For Meal 289

Meal 6

Total Calories For Meal 1: 573

Meal 7

Total Calories For Meal 1: 189

Meal 8

Total Calories For Meal 1: 305

Training
Day 1: Biceps/Triceps/Cardio


Day 2: Chest/Abs


Day 3: Rest Day/Abs

Day 4: Hamstrings/Calves/Cardio


Day 5: Back/Abs


Day 6: Shoulders/Cardio


Day 7: Quads/Calves
Supplements

I use whey protein because it is quickly absorbed by the body. I use whey for my first meal of the day, and my pre and post workout meals.

Casein protein is absorbed at a much slower rate than whey protein. I use casein before bed, and at times I won't be able to eat for long periods of time.

I use fish and flax oil to get essential fats the foods I'm eating may not contain.

I use caffeine as an energy supplement.

I use HMB to help with muscle recovery.

With First Meal
During The Day
Pre Workout
Post Workout
Before Bed

Scott Dorn's Personal Philosophy

Nutrition

Regardless of your fitness goals, it's critical to take the time to educate yourself on proper nutrition. Nutrition is a major part of every human being's life. Anything done as frequently as consuming food should be understood on a higher level. Take a bit of time to learn what you're eating; after all you are what you eat.

I would recommend checking out one of the many documentaries on the current food industry and its future. I personally like to stick to natural, non-processed foods. After making the switch to high quality foods, I have yet to find a person who has had regret other than wishing they had made the switch sooner.

Don't get me wrong, creating a quality nutrition plan that works for you is no easy task. However, it's an essential part to any successful exercise program. I eat 6-8 small meals spaced between 2.5-3.5 hours throughout the day. Each meal contains a protein, carbohydrate and fat source.

The ratios of each are determined by body weight and goals at that time. There is plenty of debate on the correct ratios for each, but I keep protein between 1-1.5 grams per pound of body weight, carbohydrates are typically between 0.8-1.8 grams per pound of body weight, and fats are roughly between 0.2-0.35 grams per pound of body weight.

I like to incorporate carbohydrate cycling in my nutrition plan. If I'm in a muscle building phase I lower my protein and fat amounts and increase my carbohydrate amounts. I then do five high-carbohydrate days and two reduced carbohydrate days, ideally keeping reduced carbohydrate days to non-training days.

When I am in a dieting or cutting phase, I increase my protein and fat sources and lower my carbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.

There is one way to determine what ratio works best for you and that is by using trial and error. Determine your goal, track your nutrients and adjust them based upon the results.

Yes, it can be mind boggling at first, but like anything the more you do it the easier it becomes.

Training

My training strategy is based around the theory of progressive overload. Simply put, progressive overload is the theory that in order to force a muscle to grow you need to continually increase the level of stress placed upon the muscle each workout.

If the level of stress is not increased, your muscles will not grow. Increasing the level of stress placed on the muscle can be accomplished in several ways. Below are some of my favorite ways to increase stress levels.

  • Lift a greater amount of weight for an equal number of repetitions
  • Lift the same amount of weight for more repetitions
  • Lift a greater amount of weight for more repetitions
  • Decreasing rest periods between sets
  • Partial reps
  • Negative reps
  • Supersets
  • Drop Sets
  • The cheating method
  • The one and half method
  • The platoon system
  • The flushing method
  • The rest pause method

All of my workouts are structured around a combination of the priority principal and the isolation principal. I prefer to work muscle groups that are lagging, or that are of higher priority earlier in the week. I train one muscle group each day, with the exception of leg workouts.

I find this allows me to focus my effort; getting the most from each workout. Each workout starts with a compound exercise in order to utilize the maximum amount of strength while the muscle is strongest.

Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target each head of each muscle group in order to fully develop the muscle.

Supplementation

My supplement philosophy is very simple. I use supplements to fill in any gaps that whole foods leave or to replace whole foods when life doesn't allow me to use them.

I explain what supplements I use and how I use them in the above sections.

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Comments

Showing 1 - 25 of 27 Comments

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TroyGuy

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TroyGuy

Scott is so right on with his training program. This is pretty much my program but after reading this article I may have some tweaking to do.

Dec 5, 2011 12:06am | report
Spartanl1ft3r

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Spartanl1ft3r

Does it hinder your chest development by doing tri's the day before?

Dec 7, 2011 2:48pm | report
liberatusdeus

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liberatusdeus

I feel like it would.

Jan 4, 2012 8:31pm | report
rcalhoun08

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rcalhoun08

It prevents me from lifting as much on bench when my tris are sore. Until you try the program for a while there's no way of knowing though how sore your tris will get.

Jan 25, 2012 6:13pm | report
GetStrict

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GetStrict

Was looking into doing this program starting next week, was just wondering if there is any replacement for venison and if it is ok to move the pre and post workout meals to after breakfast being i got to the gym early in the morning., Any suggestions much appreciated.

Jan 20, 2012 9:37am | report
mondragonposada

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mondragonposada

Hi Scott, for how long i have to do the routine of seven days

Jan 22, 2012 5:26pm | report
markhoppusrules

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markhoppusrules

How long do you think you'd have to do this workout before seeing results? New here and to working out so i'll appreciate all the help and suggestions.

Feb 29, 2012 6:32pm | report
stingerBstung

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stingerBstung

without a doubt-one of the BEST info sessions I have ever seen on Bodyspace or anywhere!!! Great job Scott !!!!

Mar 8, 2012 7:30pm | report
raulenrique

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raulenrique

scott so right. regime is the same as I do, from the supplement, diet and training. every word you said happened to me and are the same words that I tell all my friends.

Mar 8, 2012 8:21pm | report
nelsonkastum

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nelsonkastum

Can someone explain to me if taking whey protein before training is better than taking a pre-workout supplement. I'm currently on MP assault as pre-workout supp.

I've read some articles saying its beneficial but I still don't get it.

Mar 12, 2012 5:55am | report
Uzzi428

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Uzzi428

my very first workout that ill be trying from bb.com

Mar 13, 2012 1:04am | report
dustinbull81

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dustinbull81

I started this program 3 weeks ago and have followed it pretty faitfully. By week 2 i had lost 16 pounds and was at 211, third week i had a buisness trip and fell off the wagon, week four is basically week 3 do- over, so i won't check my weight again until the end.
I think it is a perfectly manageable program, it's not so extensive it becomes a job but it's also not so hard i cant keep it up. (except calves, that killed me week one!)
Thank you Scott

Mar 23, 2012 12:10pm | report
Roke

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Roke

I asked you for this a long time ago, thanks dude.

Article Rated:
Mar 23, 2012 11:43pm | report
thenewguy1996

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thenewguy1996

3 weeks into and 3 to go and loving it! I havent been following the dieting plan but I love the workouts! Seeing decent results already!

Apr 5, 2012 2:20pm | report
lorry33

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lorry33

This seemslike a great workout,but I can only train 3 x week due to work, what would be the best 3 day split for this programe.

Apr 6, 2012 12:51am | report
StayRad1708

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StayRad1708

thats what i thought why do such a heavy day before chest.

Apr 25, 2012 9:37am | report
EricG2006

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EricG2006

So your daily food intake is enough to replace a multi vitamin? Also, no creatine or glutamine supplementation? I ask because I am looking to update my current daily supplementation and reduce spending on them. Thanks!

Apr 26, 2012 9:50am | report
  • Body Stats
  • ht: 14'10"
  • wt: 178.5 lbs
  • bf: 11.7%
filpula

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filpula

for varying degrees of dumbbell flys - does that mean 4 sets of incline, 4 set of decline and 4 sets of normal?

May 2, 2012 1:50pm | report
gthero

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gthero

Question:

How long is the rest period between reps? On average I usually rest 1.5 minutes - I wanted to get an idea of what others were doing.

Thanks,

Jul 2, 2012 6:49pm | report
mhayesmusic

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mhayesmusic

I do the same, and literally watch the seconds hand on the clock at the gym in between.

Sep 20, 2012 8:00am | report
mhayesmusic

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mhayesmusic

Question: Most of the training programs, routines out there preach changing up the exercises week to week, ie in week 2 a different type of chest press. This doesn't seem to promote that change. Is there a week to week posting, I'm just not seeing?

Sep 19, 2012 2:47pm | report
iahmedsheraz

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iahmedsheraz

When I used to workout I used to exercise for Arms Shoulders and chest.
Your program is better but in my gym I dont have enough equipments to do so.

Sep 27, 2012 2:13am | report
gillygil

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gillygil

The workout regiment is simple and strait to the point. As always its the diet/nutrition aspect that gets to me. Being in the military eating MRE's or forced to eat what ever the ships galley cooks really restricts me from capitalizing on eating right.

Oct 30, 2012 5:45am | report
ham7373

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ham7373

Hi

Well i have been working out for past 3months and normally i used to take l-carnitine and amino energy before working out. However recently I have seen hyper shred and have being using it for couple of days. The problem i have is I think its not giving me enough power and energy as lcarnitine and amino energy used to give me. I have started a very good diet with daily work out and cardio and I really wana burn my belly faster than this, do u think it is advisable to take lcarnitine and amino energy after i take hyper shred or not, also i really need to gain and pump more muscle, what supplement do you suggest that goes with hyper shred?????

Many Thanks

Mar 7, 2013 4:38am | report
ham7373

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ham7373

Well i have been working out for past 3months and normally i used to take l-carnitine and amino energy before working out. However recently I have seen hyper shred and have being using it for couple of days. The problem i have is I think its not giving me enough power and energy as lcarnitine and amino energy used to give me. I have started a very good diet with daily work out and cardio and I really wana burn my belly faster than this, do u think it is advisable to take lcarnitine and amino energy after i take hyper shred or not, also i really need to gain and pump more muscle, what supplement do you suggest that goes with hyper shred?????

Mar 7, 2013 4:39am | report
Showing 1 - 25 of 27 Comments

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