OFF SEASON GAINS, Gain Muscle Without Getting Fat

Posted on 08 October 2015

Gain Muscle Without Getting Fat

These are three simple things you can start applying for off season gains


1. Eat every 2-3 hours

Every 2-3 hours get a meal in, and it needs to contain protein in order to spike your protein synthesis levels. Don't skip meals and I'm certain you'll see the difference!

2. More quality fats

Adding more quality fats will help you build more muscle (and improve health!). You will boost your testosterone levels, improve insulin sensitivity and also hike your calorie intake to support muscle growth. Fats should come from oily fish, nuts, avocado, nut butters, grass fed beef and organic eggs.

3. Fiber

Get more roughage into your diet from an array of vegetables to increase the amount of insoluble fibre present within your gut, and ultimately help improve digestion. So many people get this bit wrong and neglect their gut - your gut is the gateway to the body and WILL effect your nutrient uptake. NO DOUBTS ABOUT IT! As a great way to start the day is to use a Greens drink for this along with some L-glutamine.

These are just very basic things you can implement today, without really making huge changes. Just things which I've found over and over again to work and deliver results with all else being equal.

Nutrition is about smart planning but it is also about being consistently good at doing the right things and ticking the right boxes, over and over again.



Training Routine:

Mon.: Chest and Triceps   |    Tues.: Back and Biceps    |    Wed.: Rest
Thurs.: Quads, Hams and Calves    |    Friday: Shoulders    |    Sat.: Cardio    |    Sun.: Rest Day


Y3T training – or Yoda Three Training – was developed by bodybuilder Neil “Yoda” Hill. It cycles three different styles of training:


Week 1 – Compound exercises involving the use of heavy weight.

Week 2 – A mix of compound and isolation exercises using a more moderate weight.

Week 3 – A mix of compound and isolation exercises with a focus on higher reps and high intensity.

Note: You will repeat this cycle 3 times, and then change exercises. Therefore, each cycle lasts 9 weeks. During each subsequent week, try to add more weight for all exercises.


Week 1 Workout.

Use 2-3 basic, heavy compound exercises and work between the 6 to 10 rep range.

Week 2 Workout.

Add in an isolation exercise, but keep this week close to week one as far as exercise selection goes. Work in the 10 to 14 rep range, and continue to use 2-3 sets per exercise.

Week 3 Workout.

This is a crazy week. Work in the 14 to 30 (plus) rep range, and utilize your favorite high intensity techniques – drop sets, rest pause sets, giant sets, supersets. Reduce your workout volume and get intense! Week 3 is known as “total annihilation” week.


bodybuildingWeek 1 Example for Chest Training

Bench Press 2-3 sets of 6-10 reps Incline
Dumbbell Press 2-3 sets of 6-10 reps Decline
Bench Press 2-3 sets of 6-10 reps


Week 2 Example for Chest Training

Bench Press 2-3 sets of 10-14 reps
Incline Dumbbell Press 2-3 sets of 10-14 reps
Pec Dec or Flyes 2-3 sets of 10-14 reps
Decline Bench Press 2-3 sets of 10-14 reps


Week 3 Example of Chest Training

1 set…Hammer Strength Bench Press
 – Rest pause to 30-40 reps.

1 set…Push Ups – One set to max reps (20+).
1 set…Pec Dec – Triple drop sets, each to failure.
1 set…Giant set with dumbbell bench, flyes, incline dumbbell bench and cable crossovers.
1 set…Smith Incline – slow 6 second negatives to failure, with forced reps beyond failure.


CREDIT: GASP Athlete Neil Yoda Hill Y3T Training

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