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10 Weeks to a
New Physique

Are you skinny fat or just skinny? Either way, you need a bonafide muscle-gaining program, not another light-weight boot camp class. Dr. Jim Stoppani’s 10-week Down and Up Mass plan has helped tens of thousands of people build muscular, badass physiques. Are you down? 

Start Now For $1

10 Weeks to a New Physique

Are you skinny fat or just skinny? Either way, you need a bonafide muscle-gaining program, not another light-weight boot camp class. Dr. Jim Stoppani’s 10-week Down and Up Mass plan has helped tens of thousands of people build muscular, badass physiques. Are you down? 

Start Now for $1

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Getting Ripped Starts with More Muscle

Everybody wants to be lean and shredded, but you can’t get there without a certain level of muscle mass. Most programs overlook hypertrophy (muscle-building), not realizing it’s a catalyst for strength, performance, and a faster metabolism. With just four workouts per week, Down and Up Mass utilizes the most innovative techniques to maximize size gains.

Results to Prove It

Brian Brian Casale

"So far I am up 16 lbs following Jim's nutrition guidelines for mass-building and completing some of his mass-gaining programs like Down and Up Mass. Every time I start one of Jim's workouts I say wow this is my favorite one. What it really comes down to is loving the program your doing."

Crystal Crystal Furstenberg Miller

"I was seeing some real negative changes as I started getting older, and I did what most people do: eat less. This destroyed any muscle I had. Now, I'm feeling good, eating differently and loving it. I'm NOT just eating veggies and meat—I'm eating fruit, sweet potatoes, rice, and more! I'm building mass and with Jim's Muscle Building Nutrition Rules I'm able to stay lean even after putting on more than 10lbs."

Paul Paul Parks

“After recovering from a motorcycle accident, I ran Down and Up Mass in hopes of regaining size I lost while unable to train. I not only regained size but gained mass above and beyond my pre-accident self. I also managed to lose some body fat which was a welcome feature of this program. I couldn't recommend it enough!”

Down and Up Mass Workout Overview

Building quality muscle doesn’t happen on accident. Here are the science-based principles Dr. Stoppani utilizes in his revolutionary Down and Up Mass program:



Reps

High Reps and Low Reps for Bigger Gains

Down and Up Mass is named after its wide swings in weights and rep counts: alternating weeks of “heavy” workouts (with rep ranges spanning from 3-5 to 9-11) and “light” workouts (from 12-15 up to 21-30 reps). Muscle grows effectively under both conditions, and hypertrophy is maximized with the constant stimulus changes – aka, muscle confusion. 

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Pre-exhaust

Pre-Exhaust for Targeted Growth 

Reps and weights aren’t the only variables that change week-to-week. Exercise order fluctuates as well. During heavy weeks, compound movements come before isolation moves in traditional fashion. In light workouts, however, the sequence flips to implement the principle of pre-exhaustion and spark new muscle gains. 

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Period

4 Periodization Models for Sustained Results

Periodization drives results, but only when implemented properly. Down and Up Mass incorporates four different periodization schemes – linear, reverse linear, undulating, and pendulum – programmed in optimal harmony. The byproduct is a 10-week program that never gets boring and keeps the muscle-building results coming. 

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Down and Up Mass Diet

A muscle-building training program delivers maximal results only when supported with a complementary nutrition plan. The Down and Up Mass Diet is the perfect companion to the aforementioned workouts. The sample daily meal plan hits the ideal macronutrient ratio for gaining size; can be modified to fit your individual schedule and food preferences; and maps out a full supplement regimen, including pre- and post-workout nutrition.

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• 50+ expert-designed fitness plans with more all the time.

• Daily workout plans with detailed video instructions.

• Nutrition guides, healthy meal plans, and simple recipes.

• Easy-to-follow supplement guides.

• Take your workout anywhere with the Jim Stoppani app.

• Try it all out for only $1.

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