Q: Some guys at the gym were doing what they called a rapid change workout program, where you focus on mass one week and on fat loss the next. Are you guys familiar with this and, if so, is it any good?

A: Yes, we’re familiar with this concept, which has been around for a number of years. As far as whether or not it’s any good, all we’ll say is that it’s a scientifically sound variation to throw into the training mix. It may give you fantastic results and, then again, you might not benefit from it. The only way to find out is to try it on your unique self. Keep a training journal and stick with the program for six weeks. If you’re getting bigger and leaner at the end of that time you know you’re on to a winner. If not, you can happily move on to the next program.

As far as the specifics of rapid change goes, it’s based on the body’s ability to quickly adjust to either a fat loss or muscle gain program. The theory is that by constantly shunting from one to the other, you keep your body from adapting and keep the results coming. The process of rapid change, in itself, is supposed to boost along your fat burning and muscle building capacity. The key to this idea is that during your fat loss week, your training, diet and supplementation are all in tune – that is they are all targeted toward fat loss. The following week all three are geared toward muscle gain. The key difference in training between the two phases is that during your fat loss week you will be doing more sets and resting for shorter periods. It doesn’t mean, however, that you will be using lighter weights. Keep your rep range between 6 and 10 on your working sets, but rather than doing 4 to 6 sets for major body parts (chest, back, thighs), perform 10 to 12 sets. For minor body parts (shoulders, biceps, triceps, calves) do 6 sets for fat loss and 4 for muscle building.

As far as the dieting and supplementation goes, while in the fat loss phase follow a low carb diet. Supplement with a good multivitamin/calcium supplement, protein and glutamine powder. If you’ve found an effective fat metabolizer by all means use that as well. Don’t, however, supplement with creatine during the fat loss phase. During your muscle building phase, ramp up the carbs, add in one gram of protein per pound of body weight and supplement with creatine. You should also drink plenty of water during this phase.

Good luck with this program – it could be the very thing you need to blast your body to a new level.

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