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Table of Contents
Intro to Body Transformation for Men ....................................................... 4 Program Details / Requirements ..............................................................4 Phase 1: The Exercises .............................................................................6 Phase 1: Set/Rep Schemes .......................................................................7 Phase 2: The Exercises .............................................................................8 Phase 2: Set/Rep Schemes .......................................................................9 Phase 3: The Exercises ...........................................................................10 Phase 3: Set/Rep Scheme ......................................................................11 Energy Expenditure Guidelines ................................................................12 About Carter Schoffer.............................................................................15
First and foremost, you must fully adhere to our Precision Nutrition eating guidelines during this plan. If you dont, youre wasting your time. Nutrition is critical to Body Transformation and anyone that tells you otherwise is lying to you. Body Transformation often requires an increase in energy expenditure. However, I havent included an across the board energy expenditure prescription (some call this cardio but I dont like calling it this and youll see why later). Instead, Ive put together some basic guidelines for you to follow depending on your body type and needs. Now, theres going to be some onus on you to individualize the type and amount of work you do
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This program is targeted to intermediate trainees. Reason being, it makes use of intermediate exercise selection and set/rep manipulation. Furthermore it requires what Id categorize as an intermediate level of fitness. Youre going to be required to lift heavy, using compound movements, in relatively high volume. That said, if you consider yourself a beginner but can execute 90% of the lifts provided correctly, by all means, feel free to throw your hat into the ring. You must have access to a fully equipped gym. Dont waste your time trying to emulate this plan with a Bowflex, bosuball and a couple kettlebells. If you cant squat, deadlift, bench, overhead press, row, etc., due to an injury or equipment limitation, you shouldnt do this plan. The plan assumes that if you have any imbalances, theyre the common ones. So the plan will help correct some issues but isnt specific in this regard. Please dont waste your time with patchwork replacement exercises. For instance, if pressing movements hurt your shoulder, dont work around it using different exercises seek professional treatment. its never enough to just remove the exercises that cause the acute pain. In other words, you need to treat the problem, not the symptom. Rather than provide a generic warm-up, I strongly recommend you put together one suited to your individual needs. But thats a topic for another book altogether. Fortunately a few of our colleagues, Bill Hartman, Mike Robertson, and Eric Cressey, have put together what is by far the best resource available. Their DVDs, Magnificent Mobility DVD (lower body) and Inside Out DVD (upper body) will teach you how to put together post-workout stretching routines and pre-workout dynamic warm-ups perfectly tailored to you particular weaknesses, injuries and inflexibilities. Highly recommended. Read our full review here.
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Now that weve covered the prerequisites, lets move on to the programs themselves.
Day 2 Ex Ex Ex Ex Ex Ex 1 2a 2b 3a 3b 4 Sets 3 6 6 3 3 2
Rest 60 60 60 10 90 60
Sets 3 7 7 3 3 2
Sets 3 8 8 3 3 2
Sets 3 4 4 2 2 2
Rest 60 60 60 10 90 60
Day 3 Ex Ex Ex Ex 1 2 3 4 Sets 6 4 3 3
Sets 7 4 3 3
Sets 8 4 3 3
Sets 4 3 3 3
Day 4 Ex Ex Ex Ex Ex Ex 1 2a 2b 3a 3b 4 Sets 3 6 6 3 3 2
Sets 3 7 7 3 3 2
Sets 3 8 8 3 3 2
Sets 3 4 4 2 2 2
Notes: Because the telle fly (Day 2, ex 3b) is actually 3 distinct movements in 1, youre to perform 8 reps of the first movement (135 flys) followed by AMRAP of each of the following 2 movements (90 fly and press, respectively). There is to be no rest in-between movements and the load is to remain constant throughout the entire 3-movement set. AMRAP stands for As Many Reps As Possible. In other words, perform as many reps as you can for that particular exercise; stop a technical concentric failure (when you cant perform another technically correct, concentric rep) ALAP stands for As Long As Possible. Specifically, youre to hold the given position for as long as you can. Stop the set when you lose the ability to maintain correct form. There are a number of single-sided or unilateral movements with this plan. Keep in mind that the set/rep scheme provided is to be completed by each side. For example, 3 sets of 8 for a forward lunge means that youre to perform 8 reps with each leg for a total of 16 reps.
Day 2 Ex Ex Ex Ex Ex Ex 1 2a 2b 3a 3b 3c Sets 3 2 2 3 3 3
Rest 90 60 60 10 10 120
Sets 3 2 2 3 3 3
Rest 90 60 60 10 10 120
Sets 3 2 2 3 3 3
Rest 90 60 60 10 10 120
Sets 3 2 2 2 2 2
Rest 90 60 60 10 10 120
Day 3 Ex Ex Ex Ex Ex 1 2 3 4a 4b Sets 2 2 4 3 3
Sets 2 2 4 3 3
Sets 2 2 4 3 3
Sets 2 2 3 2 2
Day 4 Ex Ex Ex Ex Ex Ex 1 2a 2b 3a 3b 3c Sets 3 2 2 3 3 3
Rest 90 60 60 10 10 120
Sets 3 2 2 3 3 3
Rest 90 60 60 10 10 120
Sets 3 2 2 3 3 3
Rest 90 60 60 10 10 120
Sets 3 2 2 2 2 2
Rest 90 60 60 10 10 120
Notes: AMRAP stands for As Many Reps As Possible. In other words, perform as many reps as you can for that particular exercise; stop a technical concentric failure (when you cant perform another technically correct, concentric rep) ALAP stands for As Long As Possible. Specifically, youre to hold the given position for as long as you can. Stop the set when you lose the ability to maintain correct form. If you cant perform at least 4 reps of the glute-ham raise, perform AMRAP and then perform 3 additional 8 second negatives. There are a number of single-sided or unilateral movements with this plan. Keep in mind that the set/rep scheme provided is to be completed by each side. For example, 3 sets of 8 for a forward lunge means that youre to perform 8 reps with each leg for a total of 16 reps.
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Day 2 Ex Ex Ex Ex Ex Ex Ex 1a 1b 2a 2b 3a 3b 3c Sets 2 2 3 3 3 3 3
Rest 10 60 60 60 10 10 120
Sets 2 2 3 3 3 3 3
Rest 10 60 60 60 10 10 120
Sets 2 2 3 3 3 3 3
Rest 10 60 60 60 10 10 120
Sets 2 2 2 2 2 2 2
Rest 10 60 60 60 10 10 120
Day 3 Ex Ex Ex Ex Ex 1 2 3 4a 4b Sets 3 3 4 3 3
Sets 3 3 4 3 3
Sets 3 3 4 3 3
Sets 3 2 3 2 2
Day 4 Ex Ex Ex Ex Ex Ex 1 2a 2b 3a 3b 3c Sets 3 3 3 3 3 3
Sets 3 3 3 3 3 3
Rest 90 60 60 10 10 120
Sets 3 3 3 3 3 3
Rest 90 60 60 10 10 120
Sets 3 2 2 2 2 2
Rest 90 60 60 10 10 120
Notes: AMRAP stands for As Many Reps As Possible. In other words, perform as many reps as you can for that particular exercise; stop a technical concentric failure (when you cant perform another technically correct, concentric rep) ALAP stands for As Long As Possible. Specifically, youre to hold the given position for as long as you can. Stop the set when you lose the ability to maintain correct form. There are a number of single-sided or unilateral movements with this plan. Keep in mind that the set/rep scheme provided is to be completed by each side. For example, 3 sets of 8 for a forward lunge means that youre to perform 8 reps with each leg for a total of 16 reps.
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Weeks 1 & 2
Fat Loss Group: Add 10 minutes of low intensity energy expenditure efforts to the end of each resistance training bout. Muscle Gain Group: Omit all non-resistance training energy expenditure.
Weeks 3 6
Fat Loss Group: If youve managed to drop fat while preserving lean mass in a 2:1 ratio (2 parts fat lost to 1 part lean mass lost), continue as is, manipulating the diet as needed. If you havent achieved a fat loss to muscle preservation ratio of at least 2:1, add a single interval sprint bout to the week (guideline below). Muscle Gain Group: If youve managed to pack on at least 1lb of muscle per week without gaining body fat, continue as is. If you have put on fat, add 10 minutes of energy expenditure efforts to the end of each workout. If
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you havent put on any muscle, increase kcals according to PN and keep additional energy expenditure to a minimum.
Weeks 7-10
Fat Loss Group: If youve managed to drop fat while preserving lean mass in a 2:1 ratio (2 parts fat lost to 1 part lean mass lost), continue as is, manipulating the diet as needed. If you havent achieved a fat loss to muscle preservation ratio of at least 2:1, add a second interval sprint bout to the week (guideline below). Muscle Gain Group: If youve managed to pack on at least 1lb of muscle per week without gaining body fat, continue as is. If youre continuing to put on fat, add a single, steady state, medium intensity bout to the week (guideline below). If you havent put on any muscle, increase kcals according to PN and keep additional energy expenditure to a minimum.
Weeks 11 & 12
Fat Loss Group: If youve managed to drop fat while preserving lean mass in a 2:1 ratio (2 parts fat lost to 1 part lean mass lost), continue as is, manipulating the diet as needed. If you havent achieved a fat loss to muscle preservation ratio of at least 2:1, add a bout of steady state, medium intensity energy expenditure to each resistance training day (removed from the resistance training bout by at least 4 hours). Muscle Gain Group: If youve managed to pack on at least 1lb of muscle per week without gaining body fat, continue as is. If youre continuing to put on fat, add a single interval sprint bout to the week (guideline below). If you havent put on any muscle, increase kcals according to PN and keep additional energy expenditure to a minimum.
General Notes:
Diet plays a huge role here. If you dial it, you may very well be able to get away with no additional energy expenditure. Each step above builds on the previous. For example, when I say in to add a single interval sprint bout, this is on top what was assigned in previous weeks. Please realize that the above is just a general guideline. If youve experimented in the past and have found strategies that have worked well for you, by all means go forth and slay dragons with them. If you expect a high output such as losing 20lbs of fat in 12 weeks for instance, youll need to equal that with a high input. In other words, you may need to implement the most aggressive strategies right off the bat and you may even have to add to them.
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