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This video is for the fitness nerds out there but I hope that you take something from it even if that isn’t you. This may not be the most fun topic to learn about but I genuinely wish I had this kind of information 5 years ago.

The vegan athlete case study was 90 days. I was able to add 2 pounds of muscle on a vegan diet while maintaining weight and eating at maintenance calories. The program I used to accomplish this is as follows.

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Phase 1: 1 – 30 days
Mon – Back/Biceps/Shoulders/Abs
Tues – Chest/Triceps
Wed – Legs/Abs
Thurs – Shoulders/Biceps/Triceps
Friday – Back/Legs
Sat – Chest/Biceps/Triceps/abs
Sun – Chill out

The first month was the high volume portion of the program. For each central body part (Chest, Legs, Shoulders, Back) I would include roughly 3-4 compound movements and 2-3 isolation movements. The set/rep ranges on the compound movements were staggered and typically mid-range. 6-10 reps was the goal depending on where the exercise fell in the workout. I would start my workouts with the lower(6) rep range, and the later workout would get the higher(10) rep range. Reps and sets follow the logic in the rep set bible. Link Below
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Phase 2: 31-60 days
Mon – Push
Tues – Pull
Wed – Legs
Thurs – Push
Friday – Pull
Sat – Legs
Sun – ZzzzZzz

In the middle portion of the program I chose to focus on heavy major compound lifts following the Muscle Factor Training model. I would do 2-3 compound movements per workout with a set/rep range of 6×3-4. I would include a 7th set of that same compound movement at roughly 20-30 reps. The rep count isn’t as important as the time under tension on these high-rep sets, so i was focusing on getting around a minute for most movements. Again, for information about the number of sets to do when performing 3 or 4 reps, refer to the set/rep bible.
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Phase 3: Days 61 – 90
Mon – Back/Biceps/Shoulders/Abs
Tues – Chest/Triceps
Wed – Legs/Abs
Thurs – Shoulders/Biceps/Triceps
Friday – Back/Legs
Sat – Chest/Biceps/Triceps/abs
Sun – Chill out

No need to get too creative when reverting to a more bodybuilding style split here. This is a copy and paste of phase one and I intended it to be that way. The large number of compound lifts in the middle phase made it hard to include as much volume in isolation training during that phase, so this was the phase that I really wanted to focus on volume and isolation in the appendages. I work the major muscles in the arms 3 times a week here. Sets and reps reverted back to the 6×6 5×7 4×9 3×10-12 range.

I know this is a lot to take in so if you have any questions about anything please just shoot me a message. This channel is still pretty small so I can respond to most or all messages here.

Quote of the day – So many things you could have told me and saved me the trouble of lettin’ my mistakes show me. – J. Cole

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Refs:

http://www.trainingscience.net/?page_id=471