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.

Diet

Meal 1
Egg Whites
7
Turkey Bacon
4 strips
Bread
2 slices
Meal 2
Chicken
2 breasts
Yams
1
Green Salad
1
Almond Butter
2 tbsp
Meal 3
Pasta
1 cup
Ground Turkey
1 serving
Meal 4
Turkey
1/4 pound
Wrap
1
Acai Berries
1 cup
Vegetables
1 cup
Meal 5
Protein Powder
2 scoops
Greens Powder Supplement
1 scoop
Meal 6
Brown Rice
1 cup
Salmon
1 fillet
Meal7
Protein Powder
2 scoops
Almond Butter
1 tbsp
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.

Day 1: Grappling and Striking Drills with Bag Work.

Day 2
1
Box Jump (Multiple Response)
1 set, 10 reps (Warm-up)
2
Triset
Clean
3 sets, to failure
Seated Barbell Twist
3 sets, to failure
Lying Face Down Plate Neck Resistance
3 sets, to failure
3
Triset
Pullups
3 sets, to failure
Barbell Bench Press - Medium Grip
3 sets, 15-20 reps
One Leg Barbell Squat
3 sets, to failure
4
Giant Set
Dumbbell Lunges
3 sets, to failure
Front Barbell Squat
3 sets, to failure
Standing Military Press
3 sets, to failure
Freehand Jump Squat
3 sets, to failure

Day 3: Morning, Wrestling. Evening, Striking Drills

Day 4: MMA Training and grappling with strikes. Striking Bag Work.



Day 5
1
Triset
One-Arm Kettlebell Snatch
3 sets, to failure
Lying Face Down Plate Neck Resistance
3 sets, to failure
Medicine Ball Chest Pass
3 sets, to failure
2
Triset
Pullups
3 sets, to failure
Pushups
3 sets, to failure
One Leg Barbell Squat
3 sets, to failure
3
Triset
Pullups
3 sets, to failure
Dumbbell Lunges
3 sets, to failure
Barbell Ab Rollout
3 sets, to failure

Day 6: Brazilian Jui Jitsu Training

Day 7: Rest

Main | Muscle Building | Cutting

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