Scott Dorn Muscle Building Program

Scott Dorn Muscle Building Program

Scott Dorn’s approach to muscle building is based on the principle of progressive overload. It makes muscles grow by constantly increasing the level of stress on the muscles with each workout.

As a skilled carpenter, he has handpicked the very best muscle building tools to build a strong base.

 
 

Check out Scott’s personal muscle building plan and learn his mastery secrets.

Diet

Meal 1

1 scoop

1 cup

1 pc

Meal 2

1,5 cups

 

100 g

1 cup

Meal 3

150 g

 

150 g

2 cups

Meal 4: Pre-workout

1 scoop

 

1 glass

Meal 5: Post-workout

1 scoop

1 spoon

 
Meal 6

150 g

150 g

2 cups

 
Meal 7

100 g

2 cups

Meal 8

casein

1 cup

Training program

Day 1: Biceps / Triceps / Cardio

4 approach to 10 repetitions
2 approach to 10 repetitions
2 approach to 10 repetitions
4 approach to 10 repetitions
4 approach to 10 repetitions
2 approach to 10 repetitions
1 approach on 20 minutes.

Day 2: Chest / Abs

4 approach to 10 repetitions
4 approach to 10 repetitions
4 approach to 10 repetitions
4 approach to 50 repetitions
2 approach to 50 repetitions
2 approach to 50 repetitions
4 approach to 50 repetitions

Day 3: Rest / Abs

Day 4: Hips / Calves / Cardio

4 approach to 40 repetitions
6 approaches to 30 repetitions
1 approach on 30 minutes.

Day 5: Back / Abs

4 approach to 10 repetitions
4 approach to 10 repetitions
4 approach to 10 repetitions
4 approach to 10 repetitions
4 approach to 30 repetitions
4 approach to 30 repetitions
4 approach to 30 repetitions
4 approach to 30 repetitions

Day 6: Shoulders / Cardio

4 approach to 10 repetitions
3 approach to 10 repetitions
2 approach to 10 repetitions
4 approach to 10 repetitions
1 approach on 45 minutes.

Day 7: Quads / Calves

4 approach to 20 repetitions
4 approach to 30 repetitions

Nutritional Supplements

I use whey protein because it is easily absorbed by the body. I consume it with my first meal and before and after training.

Casein is absorbed much more slowly than whey protein. I take casein before bed and when I know I won’t be able to eat for a long time.

I use fish oil and flaxseed oil to get it, because the food I eat does not always contain them.

I accept it as a source of additional energy.

 

I am taking HMB for muscle recovery.

With the first meal
In the afternoon
Before training
After training
Before bedtime

Scott Dorn’s personal philosophy

Food

Regardless of your fitness goals, taking the time to educate yourself about nutrition is essential. Nutrition is the main part of everyone’s life. Anything that is done as often as a meal must be understood at a high level. Take some time to find out what you are eating; after all, you are what you eat.

I would recommend watching one of the many documentaries on the current state of the food industry and its future. Personally, I like to choose natural, unprocessed foods. I don’t know of a single person who, after switching to high quality food, would not regret not making this transition earlier.

 

Don’t get me wrong, creating a quality meal plan that works for you is no easy task. However, this is a necessary aspect of any successful exercise program. I break my meals into 6-8 small meals with a break of 2-3 hours.

Each meal contains, and is a source of fat. The ratio is determined by body weight and goals in a given period. Now there are many assumptions about which ratio is correct, but I take 2-3 grams of protein per kilogram of body weight, carbohydrates are approximately 1,6-3,6 grams per kilogram of body weight, and fats are approximately 0,4-0,7. XNUMX grams per kilogram of body weight.

I like to periodically change the amount of carbohydrate intake. If I am building muscle, then I am lowering protein and fat and increasing carbohydrates. I have five high carb days and two low carb days. Ideally, low carbs should be present on non-workout days.

 

When I am losing weight or going through a drying period, I increase my protein and fat intake and decrease my carbohydrate intake. Five days are low carbs and two days high.

One way to determine which ratio is best for you is through trial and error. Determine your goal, check what nutrients you are getting, and adapt the ratio to suit you.

Yes, it can be confusing at first, but as always, the more you do something, the easier it becomes.

 

Protein Sources

Sources of carbohydrates

Sources of fat

Training

My training strategy is based on the principle of progressive overload. Simply put, progressive overload is a principle that, in order to make muscles grow, requires a constant increase in the level of load on the muscles with each workout.

If the level of exertion does not increase, your muscles will not grow. Increasing the level of muscle stress can be done in several ways. Below are my favorite ways to increase the load:

  • Lifting more weight with the same number of reps
  • Lifting the same weight for more reps
  • Lifting more weight with more reps
  • Reducing rest between sets
  • Partial repetitions
  • Cheating
  • The principle of one and a half repetition
  • Platun’s principle
  • The principle of flushing
 
Every workout starts with challenging exercises

I prefer to work on muscle groups at the beginning of the week that are weak or a priority. I work on one muscle group every day, except for the leg muscles.

I realized that this allows me to concentrate my efforts; get the most out of every workout. Each workout begins with challenging exercises to use as much strength as possible while the muscles are still full of strength and energy.

Then I choose isolated exercises to work on each muscle. It seems to me that it is extremely important to place emphasis on the head of each muscle in order to develop this muscle to the maximum.

Nutritional Supplements

My philosophy regarding supplements is very simple. I use supplements to fill in the gaps left by my meal plan.

I’ve explained which supplements I take and how to take them in the section above.

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