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Mass Martian Program

Intensity To The Next Level!

Posted by AnabolicAliens - May 22nd, 2015
1

Mass Martian is a program designed for the moderate to advance gym-goer, who is looking to take their intensity to a whole new level. You can use this program in order to build muscle, or as a cutting program. Mass Martian is a volume-heavy program that will test you, and is certainly not for everybody. The amount of cardio is also high. Your diet will have to be on-point in order to make it through the next 8 weeks. Let’s get into it by breaking down a few things.



Tabata

Any cardiovascular activity that can be performed at a high intensity. 20 seconds will be maximum effort, and then followed by 10 seconds rest. This process will be repeated as many times as noted.


Pyramid

Varying repetition ranges. High-Lower-Low-Higher-High. (EX 15-10-5-10-15) No more than 20 reps is necessary in one set.


Fasted Cardio

Cardio performed first thing in the morning before any food is consumed. Do not consume any carbs through sports drinks or ANYTHING. Drink water. Stop if you become feint or dizzy. You can do fasted cardio or cardio any time you want. This is just the advanced recommendation.


Steady State

Cardio performed where you can still hold a conversation, although it would not be easy to.


Mile/Two Mile Run

We want the whole package, so we want to be able to have all types of stamina. Whichever one is designated (1 or 2) you will consistently try to beat your previous workout time. Push yourself, this is not your typical jog… But also pace yourself.


Drop

This means that you will be performing a drop set on each of your 3 sets. Drop the weight, but still use over 50% of what you were just using, and knock out the same amount of reps.


Max

As many reps as possible, add weight if you can perform more than 20 reps.


Percentages

These are based off of your current 1RM for the compound lift of choice, if you don’t know these percentages, you can use a calculator online, or guess.


8 sets of 8!?

Pick a weight where you can have perfect form on the first few sets without going to failure… By the 8th set, you should be reaching muscle failure.


DIET

Starting (Cutting)

Caloric Maintenance/BMR to start

  1. Protein = body weight in grams
  2. Fats = 30%
  3. Carbohydrates = Whatever is left

Weekly

Drop 20g carbs per week = 80 calories

Protein stays the same

Fats are the same

Starting (Lean Mass Phase)

Caloric Maintenance/BMR to start

  1. Protein = body weight in grams
  2. Fats = 30%
  3. Carbohydrates = Whatever is left

Weekly

Add 20g carbs per week = 80 calories

Protein stays the same

Fats are the same

  • Aim for foods that are nutrient dense, not energy dense. AKA foods high in vitamins! NOT CALORIES!

Below you can see each individual workout for the week, broken down to the exercises, the reps & sets, the rest intervals between sets and specific modifiers for each exercise! This is however for WEEK 8 ONLY! To see weeks 1-7 click here.

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If this article helped you and you'd like to learn more ways to maximize your results, SIGN-UP for the Platinum Membership today!  


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Related Videos:

Mass Martian | Overview


Mass Martian | Back Workout


Mass Martian | Chest Workout


Mass Martian | Leg Workout


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MEMBER COMMENTS
NickLancer
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Hey guys, well it's summer time and I find it hard to choose which mass program I'll be using and well I thought about this one but, I'm not sure if it fits me..

I'm training in the gym about a year (6 monthes of Bulk Program) and on Street Workout about a half year. I used to do ABCDE workout and it worked well and my question is do I have to work on that high volume? for example the Chest Voulme and etc. thanks!

Scott_Herman  Edit  Delete  Close

@nicklancer, that is up to you.  You need to figure out what works best with your body.  I get the best results with high volume workouts in ters of muscle and strength.

Check this out to learm more about your gene types: https://musclegenes.com/scottherman/

crood
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you said Tabata... and 2 miles run ...*hides* .. can't i just pick up the heavy thing and then put it back down, and repeat? >.> 
lol just kidding.. great program - as usual =) much appreciated!

joemcl7
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great program love all the articles this site has to offer

Scott_Herman
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Great program @anabolicaliens!!!  You guys are crushing it!!!  Let's get you all back up here soon!

Fox84
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awesome article @anabolicaliens, this will help me pick up my stamina 

jmboiardi
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Great article.   Especially love "Aim for foods that are nutrient dense, not energy dense. AKA foods high in vitamins! NOT CALORIES!"   Anabolizing an Alien is 90% nutrition and 10% training :-)

Scott_Herman
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Great program @anabolicaliens!  Awesome stuff!!

AnabolicAliens
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Awesome!!