Are you Training 5-6 times a week, Crushing Food, and still NOT Packing on Muscle ? 
"Want to look good naked?
Build More Muscle!"
What's the Secret?
I wouldn't call it a secret, but I would say there are certain things you're doing right now, that are most likely holding you back. 

Ever hear of the Pareto Principle. The rule suggests that 20% of your activities will account for 80% of your results.  It was true for me, and can be plaguing your gains as well. 

So keep reading as I am going to focus your attention on a few specific things, that when changed, will make all the difference.

I don’t know your motivation, but I was the kid that used to wear baggy clothes, and avoided the mirror, as I was disgusted with what was looking back.

I wanted the Superhero Physique. You know giant pecs, a wide back, biceps that could stretch my sleeves and washboard abs.  
I thought that having the right physique would turn heads and create opportunities.

"Guess What... It Did!"
I cracked the code to gaining muscle back in high school. I was using a strength plan that broke my training into weekly blocks with specific goals. It told me exactly what weight to lift, which was the difference maker and one of my biggest frustrations.

I also started to optimize my sleep habits, and food, and It wasn't long before I began to see the results and acceled to earn a scholarship to play 1AA College football.

Why Should I Listen To You?
In 2011 (8 Years Post College). I was trading oil in the commodities markets in New York City at the NYMEX under the badge of "MEAT."  

I was a full-time trader, but I was also competing in the IFBB against the best physiques in the world on the side. 

"There was one contest that would tip the scales for me."
It was a contest called The BodySpace SpokesModel Search, hosted by  

The contest started on the internet, so there were thousands of contestants, but I moved on to the final round in LA to compete.  I ended up winning the show and a Sponsorship. 

This victory opened up a lot of doors for me, and gave me further credibility to pursue my passion as a fitness author.

It also lead to some modeling opportunities, where I’ve been fortunate enough to land covers and appear regularly in the magazines

Earned Credibility
30 Days Out a program I authored to lose a lot of weight in 30 days, gave me my fitness street cred. This program had a hugely successful launch on with 1.2 million views via in its debut week, and still gives me testimonials six years later.   

"I found getting people results addictive, so much so, that I no longer spend my time trading oil."
"When it comes to gaining muscle there are very specific things that need to be aligned in order to see the fruits of your labor. It's time to get you on the right path."
Stress Kills Gains
Emotional Stress 
  • Work
  •  Relationships
  •  Social Pressure
Physical Stress  
  • Drugs
  •  Alcohol
  •  Poor Sleep
  •  Over Training
  • Decreased Energy & Insomnia
  •  Low Testosterone & Changes in Libido
  •  Inflammation
  •  Digestive & Appetite Issues
  •  Acne
  •  Headaches
  •  Chronic Pain
  •  Frequent Sickness
  •  Depression, 
  •   Rapid Heartbeat
  •  Sweating,
"But, if you get 7-8 hours of uninterrupted sleep each night, you can lower your stress hormone, Cortisol."
Cortisol is responsible for helping control blood sugar levels, it reduces inflammation, regulates your metabolism, and more. 

When you have chronic stress from the factors listed above, you will find it nearly impossible to see any gains from your training.  

Don’t take this step lightly.   Poor Sleep is a big reason why so many people fail to get great results.  
Another reason you want to get 7-8 hours of sleep each night is the fact that Growth Hormone is released during your sleep.  

GH helps us maintain, build, repair healthy tissue, and speeds up our healing process.  
"Growth Hormone helps you build muscle faster. "
I hate to admit it, but I thought it was cool to stay up all night.  I would actually brag about how I can function on such little sleep.  However, after learning what was at risk, I started to prioritize sleep and saw the benefits in how I felt and how my body responded.
Follow These 10 Steps To Optimize Your Sleep
  • Get up at the same time each day and don’t hit snooze 
  •  Expose yourself to bright lights during the morning and early afternoon
  •  Reduce blue light exposure as you near bed time
  •  Don’t exercise right before bed
  •  Don’t consume caffeine late in the day
  •  Get a comfortable bed, mattress and pillow
  • ​Avoid drinking a lot of liquids before bed 
  • ​Make your bedroom dark like a cave
  • ​Turn your bedroom temperature down to 70% Fahrenheit or lower
  • ​Make sure to have a Notepad by your bedside. 
"Now that you can clearly see how sleep can affect your gains, we need to discuss Nutrition as the next step"

Do You Ever Feel Tired or Fatigued?
If you are not taking a personalized approach to eatingand just eating anything, you are likely doing more harm than good.  

Nutrition is one of the biggest reasons why most people fail to see results.   
"Eating a specific ratio of calories to macronutrients is what it takes to get the results you want!"  
Take These Steps To Nail Your Nutrition
1. Determine How Many Calories You Need to Consume Each Day.
You have to determine where your body maintains itself, with respect, to the calories you need to consume each day.  

Your basal metabolic rate or BMR is used to determine your basic caloric needs when you are at rest and not moving.  

But since we are not in a coma and are moving, we have to come up with an activity factor that determines our Total Daily Energy Expenditure or TDEE.  

I use the Mifflin St Jeor Formula to determine my caloric needs.

Males Use 
{10x(Weight in KG)+6.25x(Height in cm)-5x(age)+5x(ActivityFactor)} 

Females Use
{10x(Weight in KG+6.25x(Height in cm)-5x(age)-161x(ActivityFactor)}
2. Determine How Many "More" Calories You Need to Add.
Once your caloric maintenance has been established, you need to set up a goal specific calorie adjustment.  

Since your goal is to gain muscleyou need to add calories to your maintenance.  

Most muscle building training plans will ask you to use a 500 calorie surplus adjustment to start with.  
The problem with this approach is that it's not personalized, and may not be right for you.  It's a generic adjustment that most coaches who don't know any better use.   

If you were to add 500 calories to a person with a maintenance of 2200 calories, vs someone with a maintenance of 3200 calories, you would get a very different initial adjustment.  

So I suggest you use percentages to help personalize your goal specific adjustments.  I use a starting range between 3 & 10%, depending on how aggressive a client's goal, and training protocol.  
3. Determine The Right Ratio Of Protein, Carbs, and Fats 
After you determine how many calories you are going to consume each day, you need to assign a specific Macronutrient goal.  

Macronutrients are made up of Protein, Carbs, and Fats, and all should be utilized when you are trying to gain muscle.  

I would set your protein goals by multiplying your body weight in lbs by a number between .7 & 1.25. 

The number changes based on your gut health and how well your body assimilates protein, so use the above referenced as a guide. 

Once your protein goal has been established, you will need to subtract your protein calories from your total daily calories.  You will be left with a remaining calorie portion, which can be evenly applied to your carbs, and fats, in a energy balanced diet. 
So as you can see, there are a lot of steps to calculate. The best advice I can give if you are going to try to do it by yourself is to come up with an initial plan that is more personalized to you, rather than just eating everything in sight

Monitor and track your average weight every week, and adjust your calories with percentages as your body provides feedback, as your weight your self and monitor the mirror.  
"Meal prep ahead of time so that you are eating planned choices, rather than what’s available."  
"So with your sleep optimized and a better take on nutrition, we now have to talk about training."

Stop Using Generic Fitness Plans!
Most people get their fitness plans from a magazine, their favorite YouTuber, Instagrammer, or may even purchase a training plan.  

These training plans will likely give you exercise split, exercise selection, sets, reps, and rest, but will fail in helping you determine exactly how much weight to lift. 

Statements like, "This set should be heavy" or "80% effort" are commonly used, but with subjective instruction leading the majority of training plans, it's no wonder why so many get frustrated and just quit.  

You see these plans leave too much guesswork and force the individual the responsibility to interpret the plan rather than telling them exactly what to do. 
What's Wrong With The Following Workout?
  The Muscle Building Workout Routine:  Lower Body B
    1.  Squats. 3 Sets of 6-8 Reps. 2-3 minutes rest between sets.
    2. Split Squats. 3 sets of 8-10 Reps. 1-2 minutes rest between sets.
    3. Lying Leg Curls. 3 Sets of 10-12 Reps. 1-2 minutes rest between sets.
    4. Seated Calf Raises. 4 sets of 10-15 resps...
    5. Abs. x sets of 8-15 reps.
*This workout doesn't tell the user what stimulus or intent to lift at.  
"I saw results when I followed a plan that gave me all the details."
  • Body Part Split
  •  Exercise Selection
  •  Training Volume
  •  Sets & Reps
  •  Personalized Weights
  •  Time Duration
  •  Tempo
  •  Rest
  •  Video Instruction
But, Even With the Right Sleep, Proper Nutrition And a Detailed Training Plan, Guys Are Still Going to Fail. 
  • It’s extremely hard to stay accountable and motivated without a coach in your corner.
  • Social pressure doesn’t often align with our goals and causes us to make some bad decisions that hinder progress.
  • You may not be performing an exercise correctly and may miss out on the benefits without the proper form
  •  You may not know how to adjust your nutrition properly. You see counting macros isn’t hard but making the tweaks based on what’s happening is
  •  You may just hit a plateau and not know how to adjust
This Is Exactly Why I Created The Fire and Ice Fitness Training System That Eliminates All The Guesswork
Thousands Of People... Amazing Results 
William Miller, 30
"I've experienced Craig's HVT first hand with him! I can honestly tell you it was the toughest and most grueling routine I have ever experienced! 

Sore for days!! If you need a change in your routine and need to break that plateau, try Craig's heavy volume training...if you can withstand it that is! Challenge yourself!"
Matt Shwed, 28
"I've sincerely appreciated the training this year. I'm in the best shape I've been in, and I'm the strongest I've been at this weight. Really really appreciate the guidance."
Amr Nashaat, 28 Cairo Egypt
“I am a former Handball player and I workout in the gym regularly for more than 7 years, but the 2 months I worked with Craig he took me to a completely different level.... I owe this man big time in all what I have achieved so far and it was definitely the best investment I ever made. I highly recommend working with Craig if you are serious about fitness and want to have a healthy life.

Cory Walker, 41 USA
I cannot speak highly enough of Metron! It completely eliminates the guesswork associated with training! The ability to download quality programs, and not have to waste time figuring out percentages or looking up past workouts is priceless! Speaking of "price," WHAT A VALUE!?! Without a doubt, one of, if not THE BEST, investments I've ever made!
Bob Salsbery, 53 USA
Just finished the original "30 Days Out" program to get ready for my very first competition. One of the most grueling things I have put myself through, but definitely know 100% I couldn't have achieved what I did without your program and daily motivation!! First place in both divisions, 53 years young. "There's no excuses"

  • Joe Hanna - The workouts are great, real tough! I like that you are pushing me with higher reps and weights than I would grab on my own
  • Nicholas Staege - I had always been pretty good at writing my own workouts and continuing to make progress, but it makes such a big difference having someone tell you to lift a certain weight
  •  Cameron Taylor - I've had good muscle soreness after each workout and been using weight that I probably wouldn't have used on my own
Product Tour
Training Block 
Weekly Training 
Block Assignments
Personalized Workout Preview
Personalized Weights
If the nutrition didn’t add enough value for you, the thing that makes this system unique and not like anything you have ever done and gives me the confidence that you are going to see results is by guaranteeing you are training at the right stimulus. 

Personalized Nutrition
This training system comes with a personalized nutrition calculator. It will provide you the specific protein, carb, fat, and calorie recommendations I want you eating each week. The calculator will even adjust your protocol as you weigh yourself and check into the app each week. 
Performance Tracking
The system will keep track of your results so you can come back and visually compare your progress.
Rest Timer & Intervals
Another feature that is critical to nailing your training is rest. My system has a built-in rest timer that will alert you when to start and rest. It will also aid your training with interval & timed set options to provide you maximal flexibility.
Support: Private Facebook Group
Ask a question, post your videos, and engage with me in the group. I'll be hosting weekly live calls.  I'll also provide perks, like first access to new workouts that will likely go into future training blocks. 

And get motivated by your peers as they begin to make their own changes and cheer you along.
Training Plan Bundle 
When your done with HVT Reloaded enroll into any of the 13 additional training plans to continue on with your fitness journey at no additional cost.  When I create new plans they will get added with no extra charge.  This is how I ensure success.  Goals change, motivation fades, travel happens, but with options that can cater to almost any goal we have you covered.
What Makes This Offer Unique
A Smart Training System That Eliminates The Guesswork
Unlike getting access to a website or ebook that hosts a training protocol, my system delivers weekly training assignments that will personalize to your performance and abilities.

This system rivals me coming out to your gym and picking the weights for you.  
Most people are just not lifting at the correct stimulus, and this training system completely solves that issue.  

You will also get your nutrition personalized.  
My goal specific calculators will tell you the exact calorie and macronutrient goals to shoot for each day. 

You will also have access to an overview section will provide deeper insights on the specific philosophy you are assigned and will share more about my take around nutrition and supplementation.
I'd Like To Be Your Fitness Mentor
You may not have me yelling at you while your training, but you will get the next best thing, access to my private Facebook group in which I will mentor you through this journey. 

And get ready to join a community that motivates through group accountability.  Go a Question? Get it Answered!  Not sure if your form is right? Post a video and wait for my response.
Vested Interest
The benefit of having 20+ years of training experience and having helped tens of thousands of people is that I've had the chance to optimize my training plans.

My system uses training blocks to provide flexibility to your evolving fitness goals.  
You will gain access to over 13 different paths with two years worth of programming to follow.  
Your next goal specific assignment is 1 click away.
Goal: Gain Muscle
Since your goal is to gain Muscle, I'd like to start you off in the HVT Reloaded training block.  

This block will last 12-Weeks in duration and will cover 3 Mesocycles.  

You will train with a lower body, upper body, auxiliary split at the start of the week, and then end with a three day lower body, Push, Pull split.  
What Happens At The End of 12 Weeks
  •  Strength Increase: You will have most likely PR'd all of your major lifts.  And I may have to talk you out of signing up to a powerlifting meet.
  •  Size Increase:  You will be visibly bigger and may have to go shopping for some new clothes.
  • Less Stressed:  When I start telling you precisely how much to lift, and what to eat, the edge will be taken off and soon be riding that gain train.  
  • Analytics: Review your performance results and zero in on what you may need to work on.
  •   Guidance:  Post your results in the private group and we'll decide together what's the next plan for you.
Craig's Data Driven Training System
$30/ Month 
or Save 45%
Pay Only $199/Year
What distinguishes you from everyone else? 
I have over 25 years of training experience and have been playing sports since I was 8. I've been taught by division 1 strength and performance specialists, and two different bodybuilding prep coaches. One has had an Olympia bound competitor for the last ten years. I've personally spent four years as a personal trainer and now own a group fitness facility called RockBox Fitness. I've authored training plans that have helped tens of thousands of people get results. I have personal success on the Football Field, Boxing, Bodybuilding, as a Wall St Oil trader, and as an Entrepreneur. I give more than I take and at $30 bucks with private access to me and the knowledge base of programs with a 30 Day guarantee you have nothing to lose.
Is there a mobile App? 
Yes, there is, but you will not get access to it right away. We are in Beta, and I will personally invite you to access it when it is ready. 

You will access your programming through the web browser. You will log in via to reveal our web optimized app experience that is displayed above images above.  
What are typical contract terms? 
You can sign up to a month to month no commitment contract or annual subscription that will renew automatically. You can unsubscribe from the platform at any time to cancel future billing cycles. 
What type of support do you offer? 
You will have access to a Metron Customer support agent that will return any question within 24 hours. You may also ask Craig any training related question via the private support group hosted on Facebook. 
General Data Protection Regulations (GDPR) Request 
For both active and inactive accounts, you can review and update your name, address and other data in the Settings Profile Page. Contact Metron Support via the platform Mail Icon or email to Request (Subject Access Request) or delete (The Right to be Forgotten) account information.
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