Whether you’re looking to cut for the summer, bulk for the winter, or build a strong mind-muscle connection — we’ve got you covered. Coupled with discipline and a finely-tuned diet, these are no-nonsense workout plans for building muscle and losing fat.
Eat cleaner. Get leaner. The Fat Loss Meal Planner helps you build high-protein, macro-aligned meals that actually support your body — and your goals.
Train smarter. Recover better. The Simone OS helps you adjust your workouts, check in with your nervous system, and stay consistent — even on the off days.
Tim McComsey has been big and ripped for what seems like forever. There’s a little bit more to it than hard work and eating right. Training blocks are strategically, and seasonally planned. In the winter, we tend to put on mass. Then, in the spring and summer we look to cut up. This plan is broken into quick tri-sets or circuits to boost the metabolism while still stimulating muscle growth.
The Bulk-up plan is the counter to the Trim-up plan. In the winter we bulk and in the spring we cut. The Bulk-up has been one of Tim’s go-to plans when looking to quickly and effectively gain muscle. While following this you can give yourself a little more slack in the diet department. It’s also one of our top-performing plans on HFP.
Goal: increase muscle-mass, fat loss Ability level: intermediate
Aesthetics. More muscle, less fat. Everywhere on your body. There isn’t much more to be said about it. The exercises are relatively basic and the splits are straight-forward, but the workouts can run a little long. Couple this with a finely-tuned diet and you’re good to go.
Goal: muscle-building and fat loss Ability level: intermediate (scaleable for beginner)
Tim McComsey strikes again. This time it’s bodybuilding, bodybuilding, bodybuilding. Influenced by some of the industry’s early leaders and pioneers, Tim crafted something together from their toolbox of techniques. You’ll appreciate this if you’ve always admired Arnold & friends.
Goal: muscle building and fat loss Ability level: intermediate and advanced
The Reconstruction plan is one of our classic reset plans. The plan is centered around eccentric exercises to strengthen the mind-muscle connection and stimulate fresh muscle growth. If you’ve been doing a lot of HIIT or circuit training, this is a smart option to get back into muscle-building. And if you’ve taken some time away from the gym, this is a good way to get back on the workout wagon.
Goal: general strength, muscle building, and fat loss Ability level: intermediate
The name screams bodybuilding all day. Well, it is. Trainer Dale Parducci made quite an impressive body transformation himself and he did it the way the old school guys did. There really is something to be said about the basic lifts. If you liked the Timeless plan, you’ll like this one too. And vice versa.
Goal: muscle building and fat loss Ability level: all levels
Lifting weights is widely considered the most efficient way to build muscle fast due to its ability to provide targeted resistance and overload to the muscles. When we lift weights, we create microscopic tears in the muscle fibers, which then repair and rebuild stronger during rest periods. This process, known as muscle hypertrophy, is key to building muscle mass. Below is a simple overview of the science behind muscle growth and the most effective weight training techniques for maximizing muscle gains.
Compound exercises target multiple muscle groups at once, which makes them more efficient for building overall muscle mass. Examples of compound exercises include squats, deadlifts, bench presses, and pull-ups.
A study published in the Journal of Strength and Conditioning Research found that compound exercises like squats and deadlifts resulted in greater muscle activation compared to isolation exercises like leg extensions and hamstring curls.
And here’s what Bret Contreras, PhD, CSCS, author and strength coach told Men’s Health: “The squat, the deadlift, and the bench press are the main movements that will help you build overall muscle mass, and they should form the foundation of your training program.”
Lift heavy weights
To build muscle, you need to provide a stimulus that challenges your muscles to grow. Lifting heavy weights with proper form is an effective way to do this. Aim to lift weights that are heavy enough to cause muscle fatigue within 8-12 reps.
A study published in the Journal of Strength and Conditioning Research in 2014, investigated the effects of high- versus moderate-load resistance training on muscle size and strength in untrained men. The study included 19 young, healthy men who were randomly assigned to either a high-load group (lifting 75-90% of 1 repetition maximum, or 1RM) or a moderate-load group (lifting 30-50% of 1RM) and performed leg extensions twice a week for 8 weeks.
The results showed that both groups experienced significant increases in muscle size and strength, but the high-load group had greater increases in both measures. The researchers concluded that high-load resistance training may be more effective than moderate-load training for inducing muscle hypertrophy and strength gains in untrained individuals.
And here’s what Brad Schoenfeld, PhD, CSCS, author and fitness expert told Self: “Lifting heavy weights is the best way to gain strength and build muscle.”
Use progressive overload
Progressive overload involves gradually increasing the weight or resistance you use over time, which forces your muscles to adapt and grow stronger. Aim to increase your weight or resistance by 2.5-5% each week to continue making progress.
And here’s what Eric Cressey, CSCS, author and strength coach told Men’s Health: “The key to building muscle is progressive overload, which means gradually increasing the amount of weight you lift over time.”
Train with sufficient volume
Volume refers to the total amount of weight lifted during a workout. To build muscle efficiently, you need to train with sufficient volume. Aim to perform 3-5 sets of each exercise, with 8-12 reps per set.
A study published in the Journal of Physiology found that muscle growth was greater when training with higher volumes (more sets and reps) compared to lower volumes.
This is what Nick Tumminello, CSCS, author and strength coach told Shape: “You need to train with enough volume to stimulate muscle growth, which means performing multiple sets and reps of each exercise.”
Allow for adequate rest and recovery
Rest and recovery are essential for muscle growth. Aim to give each muscle group 24-48 hours of rest between workouts, and prioritize sleep, nutrition, and hydration to support muscle recovery.
A study published in the Journal of Sports Science and Medicine found that adequate rest and recovery was important for muscle growth, as it allowed for muscle repair and adaptation.
And this is what Brad Schoenfeld, PhD, CSCS, author and fitness expert told Self: “Rest and recovery are essential for muscle growth, as they allow for muscle repair and adaptation.”
Remember, building muscle is a process that takes time and consistency. Be patient and stay committed to your training and nutrition plan to see results over time.
Weight loss and fat loss are two distinct concepts that are often confused with each other. Here’s why.
What Is Weight Loss?
This may seem a bit obvious at first, but it makes sense if you read along.
Weight loss refers to a decrease in the number on the scale, regardless of what kind of tissue is lost. This can include muscle, water, and fat. The most common way to achieve weight loss is to create a calorie deficit, which means consuming fewer calories than your body burns each day. This can be achieved through a combination of diet and exercise. While weight loss can improve some health outcomes, such as reducing the risk of heart disease, it may not always result in a better body composition. See the difference?
Fat loss, on the other hand, specifically refers to the loss of adipose tissue, or body fat. This type of loss is what most people are typically aiming for when they want to “lose weight.” Unlike weight loss, fat loss is primarily influenced by macronutrient ratios, particularly the amount of protein, carbs, and fats in someone’s diet. For example, if your body is in a calorie deficit, but you’re consuming enough protein, it can help preserve muscle mass while burning fat, resulting in a leaner body composition.
It’s important to note that simply losing weight does not necessarily equate to improved health or aesthetics. For example, a person who loses weight by restricting calories without engaging in strength training may end up with a lower body weight, but still have a high percentage of body fat and a less toned appearance. On the other hand, a person who loses body fat while preserving or even gaining muscle mass through a combination of calorie restriction and strength training will achieve a leaner and more defined physique.
Dangerous Things People Try To Achieve Weight Loss and Fat Loss
To be crystal clear… do not do any of these things.
1. Crash diets
Crash diets involve drastically reducing calorie intake to lose weight quickly. This can lead to nutrient deficiencies, muscle loss, and a slower metabolism, making it harder to maintain weight loss in the long term.
2. Fad diets
Fad diets often promote quick weight loss by eliminating entire food groups or emphasizing certain foods. Many fad diets lack scientific evidence and can be nutritionally imbalanced, leading to health problems.
3. Diet pills
Diet pills, also known as weight loss supplements, are often marketed as a quick fix for weight loss. However, many diet pills are ineffective, and some can cause serious side effects, such as high blood pressure, heart palpitations, and liver damage.
4. Excessive exercise
While regular exercise is important for weight loss and overall health, excessive exercise can lead to injuries, burnout, and a negative relationship with exercise.
5. Purging
Purging, such as vomiting or using laxatives, is a dangerous way to lose weight that can lead to serious health problems, including electrolyte imbalances, dehydration, and digestive problems.
The Basics to Achieve Weight Loss Safely
1. Determine your calorie needs
Use an online calculator to estimate your daily caloric needs based on your age, gender, weight, and activity level.
2. Create a calorie deficit
Once you know your calorie needs, aim to consume 500 to 1000 fewer calories per day than you need to maintain your current weight. This should result in a weight loss of 1-2 pounds per week.
3. Track your food intake
Use a food journal, app, or website to track the calories you consume. This will help you stay within your calorie limit and make healthier food choices. See also:The 25 best foods for building lean muscle
4. Increase your physical activity
Incorporate regular exercise into your routine, aiming for at least 30 minutes of moderate-intensity activity most days of the week. This can include brisk walking, cycling, swimming, or any other activity that gets your heart rate up.
Many of the same things apply such as: determining your caloric needs, creating a caloric deficit, taking your food intake, increasing your physical activity, and getting enough sleep, but here’s the differences:
1. Increase your protein intake (and look at your other macros like carbs and fats)
Consuming adequate protein is important for preserving muscle mass while losing fat. Aim to consume lean sources of protein such as chicken, fish, eggs, and legumes.
2. Incorporate strength training
Strength training exercises help preserve muscle mass while losing fat. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses.
3. Engage in moderate-intensity cardio
Cardiovascular exercise can help you burn calories and lose fat. Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming.
