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This enables you to train heavy during the off-season, and the heavier you can train the more muscle mass you will likely be able to build." In a previous interview with Physiology.com. Dr. James Andrews, a former strength and conditioning coach with the Seattle Seahawks, wrote a book titled The 7-Day Diet: 100-State Program that was based on the principles of Lyle McDonald's "7-Day-Workout" that is included on page 28 of Lyle's book. Lyle McDonald first began the 7-Day-Workout program along with the "Steroid-Free" Diet in 1993 when he published his first book titled, Dr.Lyle's Progression System. It remains one of the most popular and effective nutrition programs in sports, and is known as one of the best resources we have when researching nutrition for sports. The 7-Day-Workout protocol has been implemented in an effort to produce greater results by breaking the cycle of recovery into 6-7 days, a cycle of increased rest between workouts and periods of increased strength. In addition to improving the training effect of heavy loading, the 7-Day-Workout protocol allows athletes to recover more thoroughly, which helps lead to a more effective recovery period as athletes recover in between workouts. Additionally, it enhances metabolic efficiency and allows athletes to train heavier in a shorter time than is feasible without losing much volume, thereby allowing for greater recovery. Since the "Steroid-Free" Diet was originally published, other "8-Week-Training" programs, such as the Bikini Training Protocol have since been developed as well, to accommodate athletes' individual needs. However, the 7-Day-Workout provides athletes with two different training options for a total of 6-8 weeks. When discussing why an athlete should consider performing the 7-Day-Workout with the Steroid-Free Diet, we also have to discuss the reasons why those athletes that do consider it should take the time to learn the benefits and limitations of this routine and incorporate it into their training plan, and then utilize the workout protocol as a supplement or even replacement to the original program. Most experts now agree that a large part of a good physique is muscle density and strength. The 7-Day-Workout makes great sense with the Steroid-Free Diet because without it, there would be no muscle increase resulting from heavy training and no gains in the size of your muscle masses. If you have never thought of following this diet before, read Lyle's book to get you started. Also, don't forget to review Related Article: