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6 Day Mass Blast

Build 6x the Muscle in Only 6 Days


Jason Maxwell, CPT

6 Day Mass Blast


Copyright 2013 by Jason Maxwell
All rights reserved. No part of this work may be reproduced or transmitted
in any form or by any means, electronic or mechanical, including
photocopying, recording, or by any information storage or retrieval system,
without the prior written permission of the copyright owner and the
publisher (Jason Kenneth Maxwell). There are unique embedding codes in
this pdf file that track any illegal downloads or distribution. Any illegal
distribution results in fines starting at $250,000.
ISBN 13 (paperback): XXXXXXXXXXXXX
ISBN 10 (paperback): XXXXXXXXXX
ISBN 13 (electronic): XXXXXXXXXXXXX
ISBN 10 (electronic): XXXXXXXXXX
Trademarked names may appear in this book. Rather than use a trademark
symbol with every occurrence of a trademarked name, we use the names
only in an editorial fashion and to the benefit of the trademark owner, with
no intention of infringement of the trademark.

Disclaimer
The following information presented is only for informational purposes
and should not oppose against any medical advice from a licensed medical
professional. Listen to your medical professional and you must get your
physicians approval before starting an exercise program. This program is
designed for healthy individuals 18 years and older, and is meant for
educational purposes only. All forms of exercise present risk. Readers
should take full responsibility and should not take risks beyond your
experience.
If you are taking medication, are obese, diabetic, or have any serious illness
then you must talk to your physician before starting an exercise and
nutrition program, including this one. Jason Maxwell will not assume any
liability or be held responsible for any form of injury, personal loss or
illness caused by the use of this information.

WARNING:
The methods in this book may seem very controversial

But they work...

Table of Contents
6 Day Mass Blast......................................................................................................2
Build 6x the Muscle in Only 6 Days .................................................................2
Jason Maxwell, CPT ........................................................................................2
Disclaimer.............................................................................................................4
WARNING: ..............................................................................................................5
Table of Contents ................................................................................................6
Chapter 1: How This Works ..................................................................................9
The Fastest Way to Build Muscle......................................................................9
How to Succeed ...................................................................................................9
Chapter 2: The Workouts .....................................................................................10
Exercises .............................................................................................................10
Reps .....................................................................................................................10
Sets .......................................................................................................................10
Rest ......................................................................................................................10
Tempo .................................................................................................................10
First Number (4) ............................................................................................11
Second Number (0) .......................................................................................11
Third Number (X) .........................................................................................11
Fourth Number (0) ........................................................................................11
Exercise Groupings ...........................................................................................11
A Note on Morning and Evening Workouts ................................................12
A Note on Tension ............................................................................................12
Day 1 ...................................................................................................................13
Morning Workout .........................................................................................13
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Evening Workout ..........................................................................................13


Day 2 ...................................................................................................................14
Morning Workout .........................................................................................14
Evening Workout ..........................................................................................14
Day 3 ...................................................................................................................15
Morning Workout .........................................................................................15
Evening Workout ..........................................................................................15
Day 4 ...................................................................................................................16
Morning Workout .........................................................................................16
Evening Workout ..........................................................................................16
Day 5 ...................................................................................................................17
Morning Workout .........................................................................................17
Evening Workout ..........................................................................................17
Day 6 ...................................................................................................................18
Morning Workout .........................................................................................18
Evening Workout ..........................................................................................18
Chapter 3: The Nutrition ......................................................................................19
The Guidelines ...................................................................................................19
The Calorie Formulas .......................................................................................19
Step 1: Calculate Lean Body Mass ..............................................................20
Step 2: Calculate the Number of Calories to Eat Per Day .......................20
Step 3: Calculate How Many Grams of Protein to Eat Per Day .............20
Step 4: Calculate How Many Grams of Carbs to Eat Per Day................20
Step 4: Calculate How Many Grams of Fat to Eat Per Day ....................20
A Mathematical Example.................................................................................20
Step 1: Calculate Lean Body Mass ..............................................................20
7

Step 2: Calculate the Number of Calories to Eat Per Day .......................20


Step 3: Calculate How Many Grams of Protein to Eat Per Day .............21
Step 4: Calculate How Many Grams of Carbs to Eat Per Day................21
Step 4: Calculate How Many Grams of Fat to Eat Per Day ....................21
Chapter 4: Supplements .......................................................................................22
The Most Important Meal of the Day.............................................................22
Morning Workout Shake .................................................................................22
Drink 30 Minutes before Working Out ......................................................22
Drink While Working Out ...........................................................................22
Drink Immediately After Working Out.....................................................23
Evening Workout Shake ..................................................................................23
Drink 30 Minutes Before Working Out .....................................................23
Drink While Working Out ...........................................................................23
Drink Immediately After Working Out.....................................................24
One Last Thing ..................................................................................................24
One Last Tip .......................................................................................................24
Recommended Resources ....................................................................................25
Decembulk .........................................................................................................25
The 21 Day Body Recomp ................................................................................25
The Fast Fat Revolution ...................................................................................25
Online Coaching ................................................................................................25
About the Author ..................................................................................................26
My Story .............................................................................................................26
FTC Disclosure ......................................................................................................28

Chapter 1: How This Works


Youre about to embark on a journey of epic proportions. So epic, in fact,
that it will rival some of historys greatest epic fantasies. Picture this:
Princess Leah and Bilbo Baggins hooking up at a party, having a kid
together. The kid is then trained to be a Jedi-Hobbit in the Shire, and goes
on an epic journey from Mordor all the way to Hoth
Yes. Your journey will be much more epic.
The main reason for this is because youre going to be much more ripped
than this Jedi-Hobbit, and there are no beaches in the Shire. You might as
well do this program. Its only six days.
Six days of absolute ball busting.

The Fastest Way to Build Muscle


The fastest way to build muscle is to workout twice a day. Yes, you will be
overtrained. This is the purpose. After this six day mass blast, do
absolutely no exercise the following six days. Your body will rebound and
build your muscles bigger and strong. This six day rest period is
absolutely crucial. You will literally build 6x the muscle in 6 days. This is
badass.

How to Succeed
Basically, read this manual back to front. Do not miss a workout. Eat what
I say in the nutrition chapter, and take the supplements I recommend.
Let me reiterate one thing: do this workout for six days straight, and then
do no training for the next six days. You can alternate six days on then six
days off for a total of 4 cycles. Im warning you: youre going to build a
crap load of muscle.
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Chapter 2: The Workouts


These workouts are going to be the hardest thing youve ever done. Dont
worry; theyre going to be well worth it. Before I show you the workouts,
we need to talk about a few things: exercises, reps, sets, rest, tempo, and
exercise groupings.

Exercises
All the exercises listed are available on YouTube.com. If you copy and
paste the exact name I wrote for the exercise, the first video that pops up on
YouTube.com should be your winner.

Reps
A rep is how many times you do the exercise for. For example, if the
exercise is a barbell front squat, and I say to do 8-12 repetitions, it means
that youre going to do the squats 8-12 times.

Sets
A set is how many groups of reps you do. For example, if I say to do 4 sets
of the barbell front squats for 8-12 reps, you are going to lift 8-12 reps for 4
total times.

Rest
Rest is how long you should rest after doing an exercise. If it says 0
seconds, then youre not going to rest. If it says 120 seconds, then you are
just going to try to catch your breath for 120 seconds.

Tempo
Tempo consists of four numbers. Lets use 40X0 as an example.

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First Number (4)


This dictates how many seconds to lower the weight (the eccentric). For
example, if you are bench pressing, you will lower the weight 4 seconds to
your chest.

Second Number (0)


This is how long you will hold the weight before raising it (before the
concentric). If you are bench pressing, this would be how long you are
holding the bar on your chest.

Third Number (X)


This is how long it takes you to raise the weight (concentric). In this
example, if you are bench pressing, the X means to explode. If the weight
is heavy enough, even though this says (X), it might take you 1-2 seconds.
Just push as hard as you can, making sure to keep tension in the muscle
being worked (in this case, the pecs).

Fourth Number (0)


This is how long you will hold the weight at the extended position. In the
bench press, this means arms at full length.
Dont skip tempo. When it comes to building muscle, abide to the tempo
and keep tension in your working muscles, or you will not grow. This is
the most common training flaw of most people and why they cant build
muscle.

Exercise Groupings
In the workouts, you will notice numbers like 1A and 1B. Basically, it
means you will do the 1A exercise for 1 set, and then rest however long it
says (sometimes it will be 0 seconds), and then do 1B. Keep continuing
until youve done all the 1A to 1Z (if applicable). Then, go back to 1A and
repeat until youve done all the number of sets for exercise 1A to 1Z. Then
you can go on to 2A etc.
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A Note on Morning and Evening Workouts


Since youre doing two workouts a day, you need to rest a certain period of
time between the first and second workout. Basically, as long as you give
at least 4 hours between the end of your morning workout and the starting
of your evening workout, then youll kick some major ass.

A Note on Tension
Tension in the muscle is the most important factor to making it grow
bigger. Basically, if you cant feel the muscle working, then youre not
squeezing hard enough. This takes practice. You want to be able to feel
the muscle working throughout the full range of the exercise.

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Day 1
Morning Workout
Exercise
1A: Barbell Bench Press
1B: Weighted Wide
Grip Pullup

Sets
10
10

Reps
3-5
3-5

Rest (seconds)
90
90

Tempo
50X0
50X0

Exercise
1A: Wide Grip Barbell
Bench Press
1B: Incline DB Bench
Press
1C: Low Incline DB
Flyes

Sets
4

Reps
8-12

Rest (seconds)
0

Tempo
2010

8-12

2010

8-12

120

2010

Exercise
2A: Wide Grip Lat
Pulldown
2B: Seated Cable Row
2C: Vince Gironda 45
Degree Pulley Row

Sets
4

Reps
8-12

Rest (seconds)
0

Tempo
2010

4
4

8-12
8-12

0
120

2010
2010

Evening Workout

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Day 2
Morning Workout
Exercise
1A: Barbell Front Squat
1B: Standing Calf Raise
1C: Romanian Deadlift

Sets
10
10
10

Reps
3-5
5-7
3-5

Rest (seconds)
60
60
60

Tempo
50X0
50X0
50X0

Evening Workout
Exercise
Sets
Reps
Rest (seconds)
Tempo
1A: Barbell Front Squat 3
8-12
0
2010
1B: Barbell Back Squat
3
8-12
0
2010
1C: DB Walking Lunges 3
8-12
0
N/A
1D: Hamstring Curl
3
8-12 reps + 2 drops
120
2010
Dropset*
*After completing 8-12 reps, lower weight by 20% and do as many reps as possible. This is considered 1 drop. Lower weight
again by 20% and repeat once more for 2 drops.
Exercise
2A: Standing Calf Raise
2B: Seated Calf Raise
2C: Calf Raise on Leg
Press

Sets
4
4
4

Reps
8-12
8-12
8-12

Rest (seconds)
0
0
120

Tempo
2010
2010
2010

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Day 3
Morning Workout
Exercise
1A: Barbell Close Grip
Bench Press
1B: Barbell Curl
1C: Barbell Overhead
Press

Sets
10

Reps
3-5

Rest (seconds)
60

Tempo
50X0

10
10

3-5
3-5

60
60

50X0
50X0

Exercise
1A: Barbell Drag Curl
1B: Preacher Curl
1C: DB Zottman Curl
1D: Dips (use weight if
necessary)
1E: Overhead Rope
Extension
1F: Barbell Lying Tricep
Extensions

Sets
3
3
3
3

Reps
8-12
8-12
8-12
8-12

Rest (seconds)
0
0
0
0

Tempo
2010
2010
2010
2010

8-12

2010

8-12

120

2010

Exercise
2A: Dumbbell Shoulder
Press
2B: Dumbbell Side Lateral
Raise
2C: Seated Dumbbell Scott
Press

Sets
4

Reps
8-12

Rest (seconds)
0

Tempo
2010

8-12

2010

8-12

120

2010

Evening Workout

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Day 4
Morning Workout
Exercise
1A: Barbell Bench Press
1B: Weighted Wide
Grip Pullup

Sets
10
10

Reps
3-5
3-5

Rest (seconds)
90
90

Tempo
50X0
50X0

Exercise
1A: Wide Grip Barbell
Bench Press
1B: Incline DB Bench
Press
1C: Low Incline DB
Flyes

Sets
4

Reps
8-12

Rest (seconds)
0

Tempo
2010

8-12

2010

8-12

120

2010

Exercise
2A: Wide Grip Lat
Pulldown
2B: Seated Cable Row
2C: Vince Gironda 45
Degree Pulley Row

Sets
4

Reps
8-12

Rest (seconds)
0

Tempo
2010

4
4

8-12
8-12

0
120

2010
2010

Evening Workout

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Day 5
Morning Workout
Exercise
1A: Barbell Front Squat
1B: Standing Calf Raise
1C: Romanian Deadlift

Sets
10
10
10

Reps
3-5
5-7
3-5

Rest (seconds)
60
60
60

Tempo
50X0
50X0
50X0

Evening Workout
Exercise
Sets
Reps
Rest (seconds)
Tempo
1A: Barbell Front Squat 3
8-12
0
2010
1B: Barbell Back Squat
3
8-12
0
2010
1C: DB Walking Lunges 3
8-12
0
N/A
1D: Hamstring Curl
3
8-12 reps + 2 drops
120
2010
Dropset*
*After completing 8-12 reps, lower weight by 20% and do as many reps as possible. This is considered 1 drop. Lower weight
again by 20% and repeat once more for 2 drops.
Exercise
2A: Standing Calf Raise
2B: Seated Calf Raise
2C: Calf Raise on Leg
Press

Sets
4
4
4

Reps
8-12
8-12
8-12

Rest (seconds)
0
0
120

Tempo
2010
2010
2010

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Day 6
Morning Workout
Exercise
1A: Barbell Close Grip
Bench Press
1B: Barbell Curl
1C: Barbell Overhead
Press

Sets
10

Reps
3-5

Rest (seconds)
60

Tempo
50X0

10
10

3-5
3-5

60
60

50X0
50X0

Exercise
1A: Barbell Drag Curl
1B: Preacher Curl
1C: DB Zottman Curl
1D: Dips (use weight if
necessary)
1E: Overhead Rope
Extension
1F: Barbell Lying Tricep
Extensions

Sets
3
3
3
3

Reps
8-12
8-12
8-12
8-12

Rest (seconds)
0
0
0
0

Tempo
2010
2010
2010
2010

8-12

2010

8-12

120

2010

Exercise
2A: Dumbbell Shoulder
Press
2B: Dumbbell Side Lateral
Raise
2C: Seated Dumbbell Scott
Press

Sets
4

Reps
8-12

Rest (seconds)
0

Tempo
2010

8-12

2010

8-12

120

2010

Evening Workout

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Chapter 3: The Nutrition


Nutrition is crucial to gaining mass. With these workouts, youre going to
need to eat a ton of foodand then some. To make this simple for you, Im
just going to give you a few guidelines, and then tell you how much to each.

The Guidelines
1. Do not eat starchy carbs or fruit until 10 hours after waking (this does
not include the morning workout shake; see supplement section).
This means no potatoes, rice, bread, apples, fruit juice, pop, or
Gatorade until 10 hours after you wake.
2. Eat vegetables with each and every meal.
3. Eat at least 20g of protein with each and every meal.
4. The only liquids you are allowed to drink within the first 10 hours of
waking are: water, black coffee, or black tea.
5. You must follow the calorie formulas.
6. You are not allowed to eat any processed foods within the first 10
hours of waking. Basically, this means that if it doesnt grow in the
earth or if you cannot hunt it, then you cannot eat it within the first
10 hours of waking.

The Calorie Formulas


This is how much food youll be eating. I hope youre good at math.
Basically, after you know how much carbs, protein, and fat to eat each day,
you will then track your food intake using this:
http://www.livestrong.com/myplate/
Now, here are some short forms for our formulas:
BF% = Body Fat Percentage (for example, most guys think they are 10%
body fat).
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LBM = Lean Body Mass


W = Weight
If you see a fraction, it means to divide. If you see a star (*), it means
multiply.
Now for the formulas:

Step 1: Calculate Lean Body Mass


(

Step 2: Calculate the Number of Calories to Eat Per Day


Step 3: Calculate How Many Grams of Protein to Eat Per Day
(

Step 4: Calculate How Many Grams of Carbs to Eat Per Day


(

Step 4: Calculate How Many Grams of Fat to Eat Per Day


(

)]}

A Mathematical Example
If you are 180lbs and 15% body fat, then here are the formulas:

Step 1: Calculate Lean Body Mass


(

Step 2: Calculate the Number of Calories to Eat Per Day


20

Step 3: Calculate How Many Grams of Protein to Eat Per Day


(

Step 4: Calculate How Many Grams of Carbs to Eat Per Day


(

Step 4: Calculate How Many Grams of Fat to Eat Per Day


(

)]}

So, a guy who is 180lbs and 15% body fat will need to eat 306grams of
Protein, 459 grams of Carbs, and 68 grams of fat each day. Obviously, the
hardest part will be getting in those 306 grams of carbs since hes not
allowed to each any starchy carbs within the first 10 hours of the day.

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Chapter 4: Supplements
Your supplement regimen will be pretty awesome. Heres what you need
to do:
1. Take 1 Tbsp. of liquid fish oil every day (I recommend Carlsons Very
Finest Fish Oil Lemon).
2. Take 1 Multivitamin every day.
3. Take 4000IUs of Vitamin D3 every day.
Now, for the most important meal of the day

The Most Important Meal of the Day


If you think I mean breakfast, you are dead wrong. The most important
meal of the day is your workout drink. You will have two different
concoctions: one recipe for morning workouts, and one recipe for evening
workouts. (All of the supplements in the workout shake can be purchased
from CanadianProtein.com

Morning Workout Shake


Drink 30 Minutes before Working Out

20g of Whey Isolate


5g of BCAAs
5g of Creatine Monohydrate
1/2g of Sea Salt
200mg of Caffeine
2g of Beta Alanine (optional but awesome)
500mL of Water

Drink While Working Out


30g of Whey Isolate
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5g of BCAAs
20g of Leucine
2g of Beta Alanine (optional but awesome)
1-2L of Water

Drink Immediately After Working Out

70g of Whey Isolate


0.55g*(Bodyweight) of Dextrose
5g of Leucine
5g of Creatine Monohydrate
200mg of Caffeine
15g of Glutamine (optional but awesome)
500mL 1L of Water

In the math above, this means that a 180lb person would consume 0.55 x
180 = 99 grams of carbs (dextrose).

Evening Workout Shake


Drink 30 Minutes Before Working Out

20g of Whey Isolate


5g of BCAAs
5g of Creatine Monohydrate
1/2g of Sea Salt
2g of Beta Alanine (optional but awesome)
500mL of Water

Drink While Working Out

30g of Whey Isolate


5g of BCAAs
20g of Leucine
2g of Beta Alanine (optional but awesome)
23

1-2L of Water

Drink Immediately After Working Out

70g of Whey Isolate


0.85g*(Bodyweight) of Dextrose
5g of Leucine
5g of Creatine Monohydrate
15g of Glutamine (optional but awesome)
500mL 1L of Water

In the math above, this means that a 180lb person would consume 0.85 x
180 = 153 grams of carbs.

One Last Thing


Make sure you count your supplements towards your daily protein and
carbs.

One Last Tip


If youre having trouble eating enough protein or carbs during the day,
then drinking a shake with protein powder in it will help you get towards
your protein quota. The same can be said for carbs by drinking a shake
with dextrose (just make sure its 10 hours after waking).

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Recommended Resources
Decembulk
The dirtiest 1-month muscle building program ever created. Check it out
here: www.JMaxFitness.com/Decembulk

The 21 Day Body Recomp


Want to build muscle and burn fat at the same timein only 21 days? Then
this book is for you. Check it out here: www.JMaxFitness.com/books/21day-body-recomp/

The Fast Fat Revolution


Learn how to build your best body ever by using the secrets of intermittent
fasting. Check it out here:
http://www.jmaxfitness.com/fastfatrevolution/

Online Coaching
Hate trying to figure out fitness on your own? Want a personalized plan to
get you twice the results in half the time of any program youve ever done?
If you answered yes to these questions, then coaching is for you. Check
it out here: http://www.jmaxfitness.com/coaching/

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About the Author


My name is Jason Maxwell and I am a Certified
Personal Trainer (CPT) under the National Strength
and Conditioning Association (NSCA) and am a
certified Functional Movement Screen practitioner.
Fitness health, nutrition, and helping people to lose
fat and gain muscle are my passions. Its just way
too much fun helping people to look better naked.

My Story
Grew up in a small town with less than 3500 people.
Was a huge Toronto Maple Leafs fan as a kid Actually, I still am
Was fat until I hit puberty, then I kind of grew out of my tubbiness.
Was skinnyfat all through high school (even though I played every
sport).
I started lifting weights in my senior year of high school in order to get
stronger for football.
After starting to lift weights, I was seeing some results, but I was still
skinny fat.
Went to Ryerson University in Toronto (for Aerospace Engineering) and
got my nutrition and lifting dialled in.
Gained 20lbs of muscle my first semester and got leaner in the process. I
wasnt skinnyfat anymore.
I became obsessed with everything to do with fitness and nutrition.
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I started personal training, online coaching, and writing. To date, Ive


helped 100s of people transform their bodies.
This book was the result of me consistently screwing up with my own
fitness and nutrition until I finally got it right.
Everyone always asks me, Why dont you be an astronaut instead of a
fitness professional?. Heres what Ive realized: throughout my degree,
Ive found myself studying and reading fitness, health, and nutrition
literature at times when I should have been studying for aerodynamics,
aircraft performance etc. Some people in my program go home and read
about airplanes. I read about health. That is where my passion lies. The
path of health and fitness that Ive chosen will inevitably help people
improve the quality of their life. Sure, aerospace engineering can inevitably
help people, but not on the same degree and magnitude as health and
fitness. Theres no way it can help someone live a longer, happier life. For
more info on health, fitness, and nutrition, subscribe to my website:
http://www.JMaxFitness.com/

27

FTC Disclosure
As of December 1st, 2009 the FTC requires that we disclose whenever there
could be hidden interests or unspoken biases related to recommendations.
Although I support and truly believe in all the products I recommend in
this eBook, for legal reasons, lets assume that they pay me loads of cash so
I can race dolphins in my yacht, golf with celebrities, and have a butler
named Alfred.

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