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Cover tK
PRIMER
PHASE
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WWW.HYPERTROPHYMAX.COM
When we first discussed the idea of an exclusive members forum we were both
really excited about the possibilities - connecting men and women from all over
the globe in one place, with a unique goal, all following the same program and
helping each other every single step of the way! We are creating a network of
FRIENDS, co-workers, and training partners to help everyone overcome their
obstacles and eliminate their limiting beliefs. We all have those beliefs that hold
us back from being where we want to be in life. Whether its the belief that we
CANT, or maybe were not good enough, or we just dont have the time or the
resources.
Well guess what? We just gave YOU the tools to overcome each and every one
of those useless beliefs. There is someone somewhere in this world that is facing
the exact same obstacles you are. Chances are that even WE (Ben and Vince
speaking here) have encountered the very same obstacles. We are ALL here to
help each other.
As your coaches we are constantly seeking the best information in the world. We
want to bring the best to you! The forums will be our place to personally interact
and chat about what we are doing and what we have learned that you can apply NOW. Obviously, there are thousands of you, and only TWO (2) of us, so please
take the time to help each other first.
We are doing our best to give you all the tools you need to achieve the physique
of your dreams in 12 months. For some of you, your profession is personal
training. This program will be the best personal training course youve ever taken!
Hypertrophy M.A.X. will get you THINKING! That is the goal. We do not want to
teach autonomous robots. We strive to educate so that you can decipher all the
crap that exists out there.
First things first, until you receive your Phase 1 package of Hypertrophy M.A.X.
in the mail, we are going to be providing EVERYONE with the HypertrophyMAX
primer and the MI40 execution videos to allow you some time to watch, and rewatch the videos so that you can brush up on the details of intention and perfect
execution.
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WWW.HYPERTROPHYMAX.COM
In stating this, it is important to recognize that any point in the range that is
bounced or moved with inertia would not constitute muscular tension. Its more
considered fools gold. So even though you may feel like youre getting a full
range of motion the missing ingredient would be a full range of motion under
tension.
Making Growth Inevitable
To get the most out of any workout plan, being able to execute optimal movement
patterns is vital and must be implemented at all times. When you get to the point
of using these optimal movement patterns without thought, or what is known
as unconscious competence, you will be able to shift focus from exercise
execution, to taking your body and mind to the absolute limit. At this point, growth
will be inevitable. This is the direct goal of every stage and step of Hypertrophy
M.A.X. If you carefully adhere to the plan that has been set forth, eliminating
inertia and cheating until your body only knows the absolute perfect movement
patterns, growth will be 100% under your conscious control, and it will seem as
though youre able to grow at will.
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WWW.HYPERTROPHYMAX.COM
4) SQUEEZE THROUGH - Continue with that initial squeeze and now contract
the muscle harder to finish the rep through the entire range.
5) MAINTAIN CONTINUOUS TENSION AND TEMPO - No resting at the top of
the range, only in the fully lengthened position.
6) USE ONLY 60% INTENSITY - The preparatory phase is not designed for
you to be a hero or set new personal bests. You have 12 months of workouts
just around the corner that will do that so dont think you know what youre doing
and deviate from the Prime & Pause Phase (I dont care if youre an IFBB Pro
Bodybuilder)!
Examples:
CHEST: Rest and pause at the
bottom of a chest press while there
is still tension, not at the top.
BACK: Only pause in a fully
lengthened position.
AGONIST/ANTAGONIST
PAIRINGS
i) Biceps/Triceps
ii) Quads/Hamstrings
iii) Chest/Back
iv) Calves/Tibialis Anterior (shin
muscle)
v) Delts/Lats
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WWW.HYPERTROPHYMAX.COM
SETS
4
REPS
10
10
15
Assisted Pull Up
15
10
10
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SETS
4
REPS
12
Leg Curl
12
Hack Squat
10
10
15
20
Seated Calf
20
Standing Calf
12
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SETS
4
REPS
15
Assisted Pull Up
15
12
12
15
15
Day 4-OFF
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SETS
4
REPS
10
10
15
15
15
15
20
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SETS
4
REPS
12
12
12
12
Leg Press
20
Back Extension
20
20
12
15
Day 7 OFF
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workout. Long leg workout? I need more carbs before and after (100 grams
before and 100 grams after). Arm workout? I use no carbs before, and a relatively
small amount after (50 grams). Base it on an on-demand basis! What amount
of carbs do I need to replenish? What amount of carbs did I earn? Did you do
some crazy deadlifts and a hard back session? Chances are youll need more
nutrients (carbs AND aminos/protein) than you might need after a bicep workout.
Dont worry, all of this will be explained in further detail in the private members
forum and via the monthly newsletters.
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Your Goal
Weight Loss
Weight Maintenance
Weight Gain
10-12
12-14
16-18
Moderately active
Very active (*Hypertrophy
12-14
14-16
14-16
16-18
16-18
20-22
exercise)
M.A.X. member)
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To BUILD MUSCLE:
For someone who believes he or she has a faster metabolism or simply knows
he/she has a problem gaining weight, begin with the following macronutrient split
and then use outcome-based decision making to move closer to your goal:
1.5 grams of protein/lb of bodyweight
2 grams of carb/lb of bodyweight
0.5 grams of fat/lb of bodyweight
For HARDGAINER:
For someone who can eat everything and still has a hard time growing, begin
with the following macronutrient split and then use outcome-based decision
making to move closer to your goal:
1.5 grams of protein/lb of bodyweight
4 grams of carb/lb of bodyweight
0.5gram fat/lb bodyweight
For SLOW METABOLISM:
For someone looking to get big and to lose body fat or keep body fat minimal,
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begin with the following macronutrient split and then use outcome-based decision
making to move closer to your goal:
2 grams of protein/lb of bodyweight
0.5 grams of carb/lb of bodyweight
1 gram of fat/lb of bodyweight
NOTES:
*For ANYONE eating 1 gram of protein/lb a day PLEASE remember it is important
that you eat 15 grams of fiber for every 1,000 calories of food you eat.
Supplementing is not a bad idea. Find a balance of soluble and insoluble fibers.
**For now, dont worry about nutrient timing, well get to that later. For now, we want
you to simply focus on hitting your daily calories and macros, which will put you miles
ahead of the pack.
***The only nutrient timing strategy will suggest you employ is to try to take in a large
percentage of your daily carbohydrates around the workout in two separate servings.
For example, if your carb intake was 300 grams for the day, you would have 150
grams one hour after the workout and 150 grams four hours after the workout. If 150
grams is too much for one sitting, you could do 100 grams of liquid carbs during your
workout, 100 grams one hour after your workout and 100 grams four hours after your
workout. If 100 grams per meal was too much you could do 75 grams of carbs two
hours before you train, 75 grams of carbs during your workout, 75 grams one hour
after your workout and 75 grams four hours after you workout. How you portion out
your macronutrients is an advanced strategy that should only be considered AFTER
youre hitting your daily calorie and macro needs, period!
****IF you are training twice a day, add 20% to your total calorie intake from a
balance of all three macros. This will be discussed in more detail once we introduce
Twice-A-Day Training to those who purchased the Twice-A-Day Training Workouts.
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