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Build More Lean Muscle

Nothing stalls muscle growth like a predictable routine – the same sets, reps, and weights, day in and day out. Variety is the key to continued progress, but that variety should never be haphazard. My 4-week Undulating Mass program takes a systematic approach to muscle confusion, where only the size gains are predictable.


Build More Lean Muscle

Nothing stalls muscle growth like a predictable routine – the same sets, reps, and weights, day in and day out. Variety is the key to continued progress, but that variety should never be haphazard. My 4-week Undulating Mass program takes a systematic approach to muscle confusion, where only the size gains are predictable.



Program Overview

If you’ve ever done a periodized program, it was probably either a classic linear or a reverse linear scheme, where the rep ranges and weights progressed in one direction.

For the next month, you’re going to experience something completely different: my unique brand of undulating periodization, where reps and loads change every workout and no weekly pattern is repeated.

The changes will seem sporadic, but the constant variety was meticulously planned – and all backed by research proving its muscle-building effectiveness.

Muscle Confusion via Periodization

Sets during the 4-week Undulating Mass routine range from 2-3 reps using heavy weights, all the way up to 15-20 reps with lighter (yet still challenging) loads. The other two rep ranges in the program are 6-8 and 10-12, squarely in the hypertrophy sweet spot.

High, low, and moderate rep counts have all been shown to spur muscle growth, and every week will run the gauntlet through the four different ranges.

2-Day Split to Maximize Growth

The biggest muscle gains are made with bodypart splits, and Undulating Mass utilizes a 2-day split, where each muscle group is trained twice a week.

The four weekly workouts will consist of chest, back, shoulders, traps, and abs trained on Days 1 and 3 (ie, Monday and Thursday), and legs, biceps, triceps, forearms, and calves on Days 2 and 4 (Tuesday and Friday).

Muscle-Building Intensity Techniques

On top of varying rep counts and optimal weekly volume, lean mass will be stimulated through two other tried-and-true methods: drop sets and rest pauses.

Drop sets will make your heavy training more intense via decreased loads and continued reps following initial muscle failure. You’ll feel the burn, then see the results.

Rest-pauses will take you well past fatigue without lightening the weight. These “bonus reps” will help you break through even the most stubborn mass-gaining plateaus. Rest-pauses will take you well past fatigue without lightening the weight. These “bonus reps” will help you break through even the most stubborn mass-gaining plateaus.

Undulating Mass Testimonials

Aaron Aaron Oddie

Matt Matt Smolich

Kyle Kyle Lewis

Nutrition

A muscle-building program needs to be supported by a corresponding diet plan to produce the desired results. Pair Undulating Mass with my Muscle-Building Nutrition Rules, and your physique will have no choice but to grow.

Your Guide to Mass-Gaining Macros

Adding muscle is a numbers game, and my nutrition rules tell you exactly what daily numbers to hit for protein, fat, carbs, and calories.

To keep you on track, I’ve also included sample daily meal plans that map out exactly what foods to eat and when to eat them. Follow my template and you’ll be packing on lean mass fast.

Perfect Timing

Your breakfast, lunch, and dinner may be well established, but how’s your nutrition before and after workouts? The muscle-building diet plan will lock you into the best gains possible with optimal, precisely timed pre- and post-workout meals.

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Supplementation

Nutrition is key to success—and for optimal results, that includes supplementing to pick up where even the healthiest diet leaves off.

Pre JYM and Post JYM Active Matrix 

The nutrients in your diet are crucial to progress and overall health, but some are hard to come by in the right amounts—especially where pre-workout and post-workout nutrition are concerned.

The ingredients in Pre JYM and Post JYM Active Matrix work together to provide a full training day’s supply of key nutrients that are in short supply if relying on diet alone.

Proven ingredients at clinical dosages are included in this powerful one-two punch to boost your strength, endurance, performance, recovery, and—most importantly—your results.

Pro JYM

Protein is essential to your diet, especially when training. But there are times when the kind of protein you get is even more important. 

The blend of proteins in Pro JYM works to not only trigger muscle protein synthesis—the muscle-building process—but does so better than any other protein source, and for twice as long as whey protein alone. 

The JYM Supplements Support Stack

Training this intensely will push your body to its limits, taxing its supply of key vitamins and minerals that keep your body running smoothly. 

Anyone who trains hard should ensure their body has everything it needs by using my daily multivitamin, Vita JYM, my zinc and magnesium supplement ZMA JYM, and the only properly formulated fish oil on the market, Omega JYM.

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More Muscle Will Be Yours in Only 4 Weeks

No more going through the motions with the same old workouts and stagnant results. Undulating Mass is just the spark you need to start experiencing new gains in muscle size and strength. The JYM Army is waiting for the next transformation. Make that your success story. The wait is over!