Anabolic Builder
The primary reason that it’s easier for the non-athlete to build muscle is that generally you have further to go before you reach your genetic potential.
In order to become an elite athlete you will have had to train pretty hard already to get to that stage and to varying degrees you will be close to your genetic potential.
Having said that one of my elite athletes built 10Kg or 22 lbs of muscle in a 12 week period. He had already been an international rugby player for 8 years so you would probably think the was quite close to his genetic potential.
Most people who want to get bigger and put on weight will put in the work in the gym, they’ll train 3-5 times a week and are probably doing the right type of weight training and the correct ammount of volume, after all there are plenty of work out routines in any edition of the Mens Health bodybuilding magazines.
Where most people and programs let themselves down is with nutrition and rest.
The average person will probably have a protein shake after a work out or may even be using some creatine. Taking these 2 supplements is going to help for sure, but it’s going to be a long old road getting to Beef Cake Mountain.
To get rapid results you need to optimise your sports nutrition supplements and rest aggressivley.
I know that sounds odd ‘rest aggressivley’ . When we rest and sleep is when our body does its’s growing, its when most growth hormone is released. No body ever really talks about this stuff because it is not ‘sexy’
When I work with elite athletes we can use up to 15 different supplements, (all natural and legal of course) over the course of a 12 week period.
Using these supplements in the way that I teach generates results like you have never seen before or even believed were possible.
Regenerate – Muscle Building System: These Muscle building tips have added 2 tons of lean muscle for over 500 Professional Rugby players. Here’s how they do it…
If you’ve got a question about building muscle then please let me know.
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50 Comments
October 20th, 2009 at 3:36 pm
Hi Matt
Im considering doing the muscle regenerate program phases 1-3, im currently playing rugby would the amount of sessions effect my weekend performance i.e being heavy legged etc, would you advice me to do it in the off/pre season or can i do it in-season?
Regards Ben
October 20th, 2009 at 3:46 pm
Hi Ben,
in season if your goal is to increase lean mass you can do the programme and also play on the weekends.
you’d need to tailor the weights and go for more frequent but less intense and depleting workouts and taper for the match. it can be done, alot of my players are on this system in season.
you’d need to do weights 3 times a week minimum, with maybe a 4th mini session – each session could be 30-45 minutes long.
I’m guessing you’d already do 2 sessions? so it’s finding 2 more.
in addition you’ll have better recovery from field sessions and matches following the principles, and also you’ll have the information ready for next pre season – then you could consider doing the whole 12 weeks – with phases 4-6.
Also if you get injured you can go straight onto this system, my moto is injury is opportunity!
hope this helps.
October 21st, 2009 at 9:09 am
Hi Matt
Yes im wanting to increase lean mass and i am getting 3-4 weights sessions/week.
Ive already got £150 worth of my protein products waiting to be started on so hopefully some of them be in your regenerate program phases 1-3 and i just need to top up with whats missing.
Regards Ben
October 23rd, 2009 at 8:58 am
Question:
I am going to buy the phases 1-3 package but before doing so can you just confirm that you will be providing a precise meal plan – I want to be told what to eat and when to eat it rather than just a general “you need to eat more protein and these are the foodstuffs you need to eat”.
Reply:
You will be given precise amounts of protein, carbs and fat according to your body weight.
We also supply you with an excel spreadsheet to calculate the grams you need per meal. You’d then need to choose the foods you wanted at each meal according to these grams.
You will be given examples of meals – but you won’t get an exact meal plan based on your body weight targets, you’d have to work this out for yourself.
It’s something we could work on for you and it will be a live document so you’ll get free updates and add on’s as we develop new areas.
It’s very detailed and scientifically based though so don’t worry about that, it’s no wholly – I hate wholly nutrition!
The fact that you have to think through the food groups is a good thing and means you’ll learn principles which you can use going forwards wherever you end up having to eat.
Plus if you have any questions, I’m here to help – that’s part of the service and the reason why the programme is super effective.
October 26th, 2009 at 4:12 pm
hi Matt,
I have lots of time on my hands at the moment, my body fat is about 11% I weigh 198lbs but I want to build a lot more muscle, is it ok to do two weights sessions a day, one mid morning and one in the evening? I understand that over training is bad, but if each session was for 45 minutes is this a good idea or not?
October 27th, 2009 at 4:40 pm
Hi Matt
Ive just purchased the regenerate program phases 1-3, what happens next do i get an e-mail?i cant seem to register!
Regards Ben
November 1st, 2009 at 9:46 pm
Hi Matt,
I’m very interested in your lean muscle building program. You list 2 options: Phases 1-3 (£197) and Phases 1-6 (£297). I am a bit unclear about the differences between the two options. What are you getting in the Phases 1-6 program that you are not getting in the phase 1-3 program? If you sign up for phases 1-3 can you then later add on phases 4-6? Can you please explain or detail this out a bit more? Thank you.
February 4th, 2010 at 6:22 pm
Hi Matt,
i like what I've read on your website, and I am seriously committed to the gym. I have hit a plateau in my training, so this would be the ideal solution for me. The one thing that concerns me is the cost. I am willing o invest, however i would like some assurances i's for real. Phone conversation welcome.
J
March 30th, 2010 at 3:27 pm
Hi Matt
My names Adam and im a student at Leeds Metropliatan University. I am currently unsure on what i would like to go into for my future but im intrested in sports nutrition and gym work. However i have very little experience within any of these areas. I was seeing if by any chance you could give me some information on how to get started and any useful contacts that could help me gain some work experience of voluntary work to improve my skills and my C.V. Anything could be useful so if you could please email me that would be great.
Thankyou for your time.
May 19th, 2010 at 7:27 pm
Hi Matt,
When buying into phases 1-3 do you give clear supplments that i should be taking?
Kind regards,
Stuart
May 20th, 2010 at 5:11 am
Hi mate – all the supplements are clearly laid out in the programme – i'm sure you'll be satisfied.
August 17th, 2010 at 12:37 pm
Hi,
I play gaelic football in Ireland. I have good pace but I really lack power. Will I lose some of my pace/cardio if i use the regenerate programme?
August 17th, 2010 at 2:15 pm
Hi buddy – the regenerate programme is just that – it help regenerate from whatever activity you choose to follow.
so if you want to be faster train like a sprinter and follow the regenerate principles……
October 21st, 2010 at 2:16 pm
Hi Matt, I am very interested in completing the regenerate programme, I want to gain lean muscle mass but not look like a body builder. I currently weight 13 stone 3 and 5’10 tall, and wish to tone up and lose body fat. Will this programme achieve this aim.
October 21st, 2010 at 4:38 pm
that’s what it’s designed to do mate.
November 21st, 2010 at 10:50 am
Hi Matt
Having met you at a Twickenham training session I’m full of respect for your advice so hoping you can help!
I’m 40 in a year’s time so I intend to be in the best shape I possibly can be. I’m having to give up rugby due to lower back ‘issues’ so will concentrate on the gym. I am currently just over 14 stone, having been just over 15 but lose weight when I don’t train (I suspect this is due to a sloppy diet when not training although I’ve always been ‘slim’). Realistically then what should I set for my target body weight and body fat percentage? How much can the average mortal with a demanding full time job (i.e. not an elite athlete!) actually expect to gain in muscle and what is an achievable body fat %? I understand there are lots of factors involved, genetics, age, diet etc; I supplement my diet, train at the gym up to four times a week, read lots about training – and have a wife and 2 young children! I’m interested in the anabolic plan but wondering how it will fit around my life as it is already. Thanks.
November 21st, 2010 at 1:16 pm
Hi mate,
I reckon you can get this together on 4 weights sessions and 2 CV sessions per week.
the regenerate system would suit you best for maximum muscle – but if you just wanted to get ripped you could opt for 4 week fat loss.
You do need to plan ahead and have options for alternative sessions set up as I too have a young family so keeping some kettle bells and also park training sessions on the back burner if you cant make the gym every time.
Good luck!
December 13th, 2010 at 10:57 am
I eat pretty well, though I’m definitely one of those people you mention, who probably under-eat without realising it. I also train pretty well. But I get around 6-7hours sleep a night, and never get to bed before around midnight. How much is this factor alone hindering my muscle-gaining progress?
December 13th, 2010 at 11:50 am
hi Rob,
remember when your mum told you it’s the hours before midnight wihch count – well she was right – going to bed earlier means less stress hormone production the following morning.
also you’ll need 8/9 hours if you want full recovery – you can do less if you dont train, but if oyu are training right you’ll need that much sometimes more.
there may be other factors too mate, but sleep is the corner stone when getting the ‘big three’ right – sleep, train, eat.
if one of these is off progress will be limited.
catch up soon
Matt
December 27th, 2010 at 3:14 am
Hi Matt,
Having scoured your website for information I’m about ready to go for phases 1 – 3 but have one question:
Will it all fit around working full time and family life?
I believe I’m your classic rugby player – mid 30s, not as quick as I used to be, and having to use a bit more skill and weight to get by. I still train regularly (so not worried about the 50-75 mins per day but not sure I can do weight training and cardio as prescriptively as programmes sometimes require) but it just seems that I maintain the status quo (6’1″ and 195lbs) rather than improve/build on it.
If the nutrition (get fed at work) and rest/regeneration are the lion’s share of all this and one can mix and match training (gym available at work) as required then I’m in.
Yours
Ben
December 29th, 2010 at 9:36 am
Hi mate,
basically it’s the nutrition and supplementation which will increase your lean mass – with the righ tkind of weight / cardio
you can do our programme or a more traditional mass building routine – as long as you work very hard – 4-5 times per week for at least an hour per session. you can do a bit more if your routine / job / life allows.
we can help you tailor your routine around the supplements –
hope this helps
Matt
December 30th, 2010 at 5:56 pm
Hi Matt,
the regenerate system sound’s fantastic. I have been weight training seriously for 6 years but have never looked in shape.
I’m 30 now and my goal for 2011 is to get into fitness model shape.I believe your system would be perfect for my goal’s.
I was just wondering what happens after the 12 week’s? Do you just cycle back to phase 1?
Kind regard’s.Andy
January 2nd, 2011 at 3:58 pm
hi mate,
yes you can cycle back like that and build through the phases again.
Or you can mix and match phases and run say all 3 phases together –
Depends a bit on what you need to do once you’ve done the 1st 12 week block – i.e. lose more fat or put on more muscle.
matt
January 2nd, 2011 at 7:54 pm
Thank’s Matt. I will be purchasing the Regenerate System friday and I can’t bloody wait! Ha.
January 6th, 2011 at 8:36 pm
Hey Matt I’m buying the Regenerate System tomorrow (friday) will I need to buy all the supplements straight away? I have whey,creatine and BCAAs already. Should I wait a couple of weeks till I can buy all the supplements recomended or will I be fine buying the system tomorrow with the supplements I’ve got?
January 7th, 2011 at 1:51 pm
Thanks Gavin. Ive just purchased the Regenerate System and it directed me back to this site. What happens now?
January 7th, 2011 at 2:01 pm
hi mate,
what supplements do you already have?
you’ll need a few things for the 1st week;
whey
luecine
digestive enzymes
aminos BCAAs and EAAs
then
creatine
glutamine
glycerol (as long as you are not drug tested)
if you get them from me i’ll do 20% off – and 40% off the kinetica stuff to help you along your way.
January 7th, 2011 at 8:34 pm
Hey Matt. I’ve got the regenerate system,its awesome.I have creatine monohydrate, BCAAs(powdered form) basic whey protien and glutamine. Can I get the kinetic recovery drink instead of vitargo? What other kinetic products would you recommend?
January 10th, 2011 at 9:04 am
yes kinetica recovery will do the job perfectly – the wehy they do is very good.
they also do CLA / ZMA / and a decent fat burner. They’ve got a weight gainer – and fish oils.
shortly to release a multi vitamin and some other new products.
January 13th, 2011 at 6:23 pm
Hey Matt.Thank’s for the discount,very kind of you to help me out. Can you give me a price for the Kinetic Recovery drink and Whey?
February 25th, 2011 at 10:32 pm
Hi Matt
Just purchased the regenerate system, how do i access the phases now mate? cheers
Rob
February 26th, 2011 at 5:29 am
Dear Rob,
I sent you today your login username and password with instructions to your email.
Please let me know if you need further information regarding login.
Thanks
Mike
March 2nd, 2011 at 9:34 pm
Hi Matt,
Just wondering if the GH stimulating aminos are legal for rugby players to take as I can be tested and don’t want to take anything that I shouldn’t. I’ve watched your clip and read the ingredients however just double checking.
Cheers
Cheers
March 2nd, 2011 at 9:42 pm
Also is the kinetica 5 legal for me to take under the IRB drug laws.
Many thanks.
March 21st, 2011 at 10:19 pm
hi matt,
in your muscle building programs, do you use periodisation methods, i.e 4 weeks hypotrpohy, 4 weeks strength, then 4 weeks power and ballistic training before the season starts, because i have been using a method which aims to achieve all these aspects in each session, i.e mondays session; box jumps 3×5, power cleans 5×3-5, squats 5×3-5, bench press 5×3-5, then i would do 2 more exercises for chest which range from 4 sets of 8-10, and then 2-3 exersises for triceps and the same for biceps for 3 sets of 8-10. i was just wondering if by doing hypotrophy for 4 weeks +, would this hinder other aspects such as strength and power? thanks matt.
charlie
March 25th, 2011 at 1:54 pm
Hi mate,
generally the way you are proposing to train is the best way – to include elements from all required attributes throughout the season instead of focussing purely on one single element –
that being said you can prioritise elements – by training them first in a workout or by doing more of them as a % of your total training volume.
The only exception to this is trying to produce both maximum strength and maximum endurance in the same session – this is harder and one tend to negate the other – I would always do strength before endurance ot maximise favourable adaptations for both qualities.
March 27th, 2011 at 3:49 pm
hi matt
i have been looking around for some new supplemnts, mainly on my-protein.com and im keen on buying; super omega3, creatine monohydrate, zinc and magnezium, true whey, recovery sx, and bedtime extreme. although bedtime extreme looks an effective product for preventing catabolism, i was wondering if you would recomend it, as i am on a tight budget. also could you recommend me a carbohydrate i could take alongside the ‘true whey’ post work-out?
thanks for your time mate,
charlie
April 12th, 2011 at 10:56 am
Hello Matt,
Just saw an article on the BBC website (A Blog) and I’m very interested in joining up.
Just have one concern about the side effects of some of these supplements e.g Creatine / Rage etc.
If you can put my mind at ease….Then I’m in!!
Thanks
April 12th, 2011 at 2:10 pm
hi mate,
go to http://www.fourweekfatloss.com – there’s no crazy fat burners – just fish oils, green tea extract and a multi vitamin to keep you helath whilst you lose weight.
I’m not a fan of the stimulant based burners.
cheers and good luck.
April 14th, 2011 at 8:57 am
Hi Matt
Im 21 years old, 6 ft and currently weigh just under 14 stone. I play in the centre and im looking to improve my physical game and pack on muscle during the up coming off season. Im doing large compound lifts in the gym such as cleans, squats, deadlift and bench and military press. Is there any advice you can give me on optimum exercises to do in the gym and what kind of weight i should be looking to reach as a centre (I was thinking around the 14.5 stone mark for a player of my height?).
thanks
Dan
April 26th, 2011 at 1:35 pm
hi mate, sorry for the time it’s taken to come back to you – the best thing would be for you to combine your training with a decent level of nutritional support.
optimal weights are difficult as it’ll depend alot on the individual but I would be looking for approximately;
1.5 x BW for bench
2.5-3.0 x BW for squats
1.5 x BW for cleans
0.5 x BW for chins e.g adding 40-50kg for a sinlge rep on chins
April 28th, 2011 at 10:26 pm
Hi Matt
I am interested in signing up for your regenerate programme with the free workshop day next month, you also sent me an email with regards to a new programme you are working on for Anabolic Building will this be the same programme as regenerate or something different as I don’t know which one would suit me best.
Basically I am 36 year old, been training for 6 months, looking to add a stone of lean muscle over time!!! I am currently taking Maximuscle Cyclone, ON Casein Protein in morning and at night and a multi vit but need much more direction as this is very new to me.
If you could clarify that would be very much appreciated.
Many thanks for your time,
Martyn
April 28th, 2011 at 11:10 pm
Hi Martyn,
It is all the same program Matt is upgrading and improving the existing Regenerate program. Hope to see you in Oxford.
Gavin
May 8th, 2011 at 8:43 pm
Hi Matt i was interested in the programe only i wondered how much extra the supplements would cost compared to the initial programme?
Regards Josh
August 18th, 2011 at 9:42 am
Hi Matt
just ordered you gh stilmulating product , was jst reading the protocols in the post workout , am i to take the listed supps too eg eaa bcaa,glutimine extra luiecine or can this be achive by having a whey protien shake with extra leuicne ? thanks for your help mate
Ryan
August 23rd, 2011 at 11:32 pm
hi matt just got ur gh white label product , can i put this in my post workout protien shake or should it be consumed seperate ?
August 24th, 2011 at 7:37 am
It’s best taken on it’s own 20 minutes before bed.
Don’t consume with mik or milk products
Gavin
November 2nd, 2011 at 7:54 pm
Hi Matt,
I want to start the regenerate programme, to gain weight and strength, but want to know if it is possible to continue endurance training with this programme. I am hoping to do a 1/2 ironman in may.
Thanks
Alex
November 3rd, 2011 at 9:52 am
Hi Alex,
You could use the program, however it’s likely that you won’t achieve all of your goals. The nutritional strategies will help you recover from your ironman training so that would be a plus. Having extra muscle mass is not necessarily an advantage for an ironman event, strength and power obviously are though. The training sessions are more designed on hypertrophy rather than strength or power.
If you want to add some size as you still feel under muscled then I would suggest taking 8-12 weeks to do regenerate while doing this you would need to scale back your endurance training. You could focus more on technique doing some swimming and or a couple of shorter interval type sessions on a bike or run rather than your typical longer runs and bike rides.
Gavin
November 3rd, 2011 at 10:40 am
yes I’d tend to agree with Gavin on this – it’s designed to maximise muscle recovery so it can be tweaked but if you do too much endurance you wont make the strength adatpations as effectively.
you would learn about recovery though! and body composition management.
we could throw in our endurance guides too if you decided to get involved