Brad Pilon Anabolic Again 2.0 42os
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Brad Pilon
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About Brad Pilon and the Anabolic Again Muscle Building Protocol… My name is Brad Pilon. I'm the author of Eat Stop Eat and How Much Protein. I've developed a revolu?onary new 12 week muscle building protocol called Anabolic Again. This protocol is the first muscle building program to ever be designed specifically to help the experienced liHer who has stopped growing and stopped geIng stronger. This program is based on the recently uncovered phenomenon of Anabolic Slow Down, an emerging new area of study in the world of exercise science. Chances are Anabolic Again is a radical change from the way you are used to training. You are not going to find this program in top fitness magazines or being endorsed by elite trainers, because quite frankly, they’ve never heard of it. Just – The informa?on in Anabolic Again is for educa?on purposes only. It is not medical advice and is not intended to replace the advice or aSen?on of qualified health-‐care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medica?ons. Brad Pilon, MS Creator of the Anabolic Again Protocol. Brad’s other websites include: www.BradPilon.com www.EatStopEat.com www.TruthAboutProtein.com
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Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommenda?ons are not medical guidelines and are for educa?onal purposes only. You must consult your physician prior to star?ng this program or if you have any medical condi?on or injury that contraindicates physical ac?vity. This program is designed for healthy individuals 18 years and older only. The informa?on in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before prac?cing the exercises in this book, be sure that your equipment is well-‐maintained, and do not take risks beyond your level of experience, ap?tude, training and fitness. The exercises in this book are not intended as a subs?tute for any exercise rou?ne or treatment or dietary regimen that may have been prescribed by your physician. Don’t liH heavy weights if you are alone, inexperienced, injured, or fa?gued. Don’t perform any exercise unless you have been shown the proper technique by a cer?fied personal trainer or cer?fied strength and condi?oning specialist. Always ask for instruc?on and assistance when liHing. Don’t perform any exercise without proper instruc?on. Always do a warm-‐up prior to strength training and interval training. See your physician before star?ng any exercise or nutri?on program. If you are taking any medica?ons, you must talk to your physician before star?ng any exercise program, including the Anabolic Again Muscle Building Protocol. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examina?on if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutri?onal changes with your physician or a ed die?cian. If your physician recommends that you don’t use The Anabolic Again Protocol, please follow your doctor’s orders.
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It is very important to train properly and follow instruc?ons in order to get the maximum benefits for the Anabolic Again Protocol. 1) This Program is for EXPERIENCED liJers only. Do not aKempt this program if you are a beginner. 2) Don't do anything that hurts or ‘doesn't feel right’. It’s OK to train while ‘sore’ but NOT while ‘hurt’. If you don’t know the difference, this program is probably not for you. 3) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Anabolic Again was designed so you could insert an extra rest day whenever needed. 4) Use a spoSer if you are training with heavy weights. If you train alone at home, follow my recommenda?ons in the manual and do NOT train to failure. Except on the third day – find a spoSer for this day. 5) This is not a ‘work from home’ type of program, unless you have a really, really nice home gym. If you do not have access to heavy weights, this is not the right program for you. 6) If you want to start the Anabolic Again Protocol but think you have an injury, get medical aSen?on and have a professional therapist rehabilitate your injury before star?ng this program. 7) Check with your doctor before star?ng a new exercise or diet program. Safety first!
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First off, let me say that geIng big, strong and powerful is not rocket science. It takes intense effort, progression and adequate recovery to build muscle (with or without drugs).
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Let me also say that the vast majority of what you read about ‘building muscle’ is almost all a form of ‘info-‐ tainment’ (sciency sounding ar?cles meant more to entertain then they are to educate – think supplement adver?sements).
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Of course the further you progresses and the more muscle and strength you gain, the less easily the gains come. This is not only obvious to anyone who has worked out consistently over the years, but is also a phenomenon that is validated by scien?fic research. This is the sole reason why this program was developed.
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For many people who have been working out long enough to see no?ceable results, their gains in size and strength have most likely come to a complete halt.
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They have goSen to the point where ‘going to the gym’ is just a habit, a way to stay in shape, but no longer a way to actually improve and gain muscle or get stronger.
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They may not know it, but they are actually suffering from a physiological phenomenon known as ‘Anabolic Slow Down’.
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This is the reason this manual was created. 6
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The reason for crea?ng the Anabolic Again protocol is simple: I have been training consistently for the last ten years, and I look exactly the same.
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I made phenomenal gains in size and strength in my twen?es, only to see those same gains come a screeching halt in my thir?es.
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I wasn’t losing muscle, and when my ts permiSed I could occasionally get back to being ALMOST as strong as I was when I was younger, but I was definitely suffering the same fate that most people begin to suffer aHer 10-‐15 years of steady and consistent training: I wasn’t seeing the results I wanted to see, and I wasn’t seeing the results that I DESERVED to see.
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With a liSle bit of research I realized I was suffering from something called ‘Anabolic Slow Down’. For whatever reason my muscles were no longer responding to my workouts.
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In short, I was geIng almost zero progress out of my workouts. 7
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There isn’t much that can be called new in the world of weight liHing. Almost every idea is either used, recycled or ‘borrowed’ from some other source.
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Anabolic Again is no different. I did not rewrite the rules of weight liHing, I simply rearranged them to fit my needs.
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I took my favorite weight training programs and combined them, using the strengths of each one to compliment what I believed to be the weakness of the others.
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Not that these programs were weak by any means (They were my favorites for a reason), but they needed to be fixed for the expressed reason of comba?ng Anabolic Slow Down.
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I had to DRASTICALLY alter how I arranged my workouts in order to have a figh?ng chance at bea?ng Anabolic Slow Down.
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Here is a list of the four main workouts that helped shape and inspire the Anabolic Again protocol.
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The ‘Sheiko’ rou?ne is a power liHing protocol developed by Boris Sheiko.
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I loved the frequency (the amount of ?mes you work a muscle or muscle group) of the Sheiko power liHing rou?ne.
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In this rou?ne you workout for LONG (some?mes over two hours) periods, where you squat, dead liH and bench several ?mes in a week.
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SquaIng, dead liHing and bench pressing 4 or 5 days a week may sound extreme, but a funny thing happened about a month into this program: My liHs “FELT” awesome. I was in a groove. Training while ‘?ght’ seemed to have no?ceable benefits.
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Unfortunately I found the Sheiko programs didn’t provide enough rest. Obviously, this is a personal observa?on and not a slight against what I believe to be a great program.
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So from Sheiko I took the idea of high frequency training, but found other ways to increase the amount of rest. 9
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The 5/3/1 program is designed by re?red power liHer Jim Wendler.
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I had very good results with the Progression of the 5/3/1 rou?ne.
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There are many benefits to this program, but to me the main benefit is it’s straight forward and simplis?c approach to strength progression.
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My strength increased every month on this program.
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While these constant improvements in strength were great, in order fix Anabolic Slow Down I needed to take advantage of the early changes that occur in a muscle during the first 24-‐48 hours aHer a workout.
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So this progression simply had to be ’faster’. What I accomplished in a month, I need to accomplish in week for the purpose of pushing my body into recovering from anabolic slow down.
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The Adonis Effect program is probably one of the best thought-‐out programs currently on the market (of course I’m bias – I helped review the science behind it).
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Designed by John Barban and based on our research into body propor?ons the Adonis Effect workout has the purpose of altering body propor?ons more than simply ‘adding muscle mass’.
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I found the daily volume of this workout to be perfect. And thus used it as a template for my Anabolic Again Workouts.
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Just like the Sheiko and the 5/3/1 program, there is nothing wrong with the Adonis Effect program save for the fact that is was not designed with the sole purpose of overcoming Anabolic Slow Down.
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And, since a workout is only as good as it’s defined purpose, I knew I was going to have to make some tweaks to it.
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I really enjoy High Intensity Training, a style made popular by body builder Mike Mentzer and writer/inventor Arthur Jones.
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In this style of training you workout for very brief periods, and with excep?onally long rest periods in between workouts, some?mes going as long as 14 days in-‐between training sessions.
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I was able to maintain my muscle mass while training as liSle as once or twice a week for long periods of ?me.
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However, I wasn’t able to get stronger or add any muscle. This being said, the one MAJOR benefit was that my ts felt TERRIFIC.
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Somehow I need to find a way to incorporate this type of rest and recovery into the Anabolic Again protocol, while also having room for the amount of volume, progression and frequency needed to get me growing again.
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These four workouts served as the star?ng point for Anabolic Again. These aren’t the only influences by any means, but they are the four main ones worth men?oning.
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My goal was to take the best parts of some of my favorite workouts and combined them into a new style of training.
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Basically, aHer reviewing these workouts I realized I needed to find a way to incorporate more volume, more frequency, more progression and more rest into my workouts.
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This seemed almost impossible un?l one night I realized that ALL of the best parts of these workouts could be combined into something called ‘Compound Cluster Cycles’.
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But, before I begin explaining this workout, there are some things that we need to review first.
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Obviously, if you have been training for long enough to need this program you know a thing or two about training.
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This being said, it’s worth reexamining the basics in-‐order to try and figure out why you stopped progressing. 13
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Simply put, muscles are the contrac?le units of the body. For some reason most people think they are ‘made of protein’ but in reality, they are mostly water held together by protein.
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Their job is to create force. Typically this force is used to create mo?on.
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Your muscles are aSached to your bones via tendons. It is this contrac?le unit that allows you to Move your limbs.
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Muscle is an amazingly adaptable part of your body, since it has The capacity to respond to stress by becoming more efficient.
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(Plus a bunch of anatomy you really don’t need to know) 16
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It is widely accepted in the scien?fic community that the amount you use your muscles is the main factor in influencing muscle growth in adults.
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In other words, how much and how oHen you stress your muscles dictates how big your muscles will become.
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Obviously this is a very simplified descrip?on of the cause and effect rela?onship of work and muscle growth, but for our needs there really isn’t any reason to dig any deeper.
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In reality, the phenomena of muscle growth is extremely complex, and involves much more than simply working out and ea?ng protein.
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The process of muscle growth is regulated by mechanical, hormonal and nutri?onal signals.
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AND, as we are about to learn, there are many other factors that can limit how large a muscle can become.
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This is the essen?al theory behind weight training and muscle growth.
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Weight training causes a SMALL amount of muscle damage.
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Muscles respond to this damage by repairing and remodeling so that they are beSer prepared to deal with future damage.
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This remodeling will typically involve some form of hypertrophy or growth.
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Unfortunately, this remodeling is also transient – if you wait to long, it goes away. If you train again to early, it may be stunted.
Exercise
Muscle Remodeling and Hypertrophy (Growth)
Essen?al Muscle Damage
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Muscle responds to work.
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When a muscle is challenged with a workload above a certain threshold it will adapt during recovery by growing larger and stronger.
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This process is called remodeling and is VERY specific. Your muscles will adapt to the EXACT type of stress that is placed on them, and this adapta?on is exclusive to the muscle group that has been stressed (Despite common folklore, squaIng does NOT make your biceps bigger).
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This is the basic premise behind liHing weights -‐ Stress the muscle by making it contract against a heavy weight or resistance, repeat this process un?l the muscle is fa?gued and damaged then let it recover and it will grow.
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This basic theory has been proven categorically in both men and women across a large range of ages.
However…
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Research, experience and simple logic has proven that you simply can’t grow forever…At least, not without using a lot of drugs.
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There is a very large body of scien?fic research studying the factors that limit to how much lean body mass you can build naturally. Our bodies have built in protec?ve mechanisms to prevent uncontrolled muscle growth. We simply cannot con?nue to build muscle at an uncontrolled rate.
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In fact, uncontrolled growth is HIGHLY damaging to the human body (think cancer). 19
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Your individual gene?c poten?al is largely determined by your adult height and the specific muscle distribu?on paSern you inherited from your parents.
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You can increase the size and strength of your muscles, however you (and everyone else) are limited by your own personal gene?c poten?al.
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There are chemical compounds in your body that serve the purpose of limi?ng muscle growth. In fact, just like every other process in your body, muscle growth is ?ghtly regulated by your physiology.
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Things like the available satellite cell pool for an individual muscle, and regula?ng compounds like Myosta?n and MechanoGrowth Factor all play a role in determining your muscle mass.
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In other words, you can grow, but you can’t grow forever.
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The key is to maximize this growth – to push up as close to your personal maximum as possible.
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Despite knowing that we are ALL limited by our gene?cs, I am also POSITIVE that very few of us have hit our proverbial ‘gene?c limit’.
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We may be close, but there is s?ll room to grow.
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For most of us, we hit the limit imposed by our current training paradigms long before we hit our true gene?c limits. The key to new growth is rethinking how we approach our training.
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1. Muscle is a contrac?le unit made up of water (approx 80%) and protein (less than 20%). 2. Muscle grows as a response to being challenged. 3. This growth is dependent on an adequate size of the challenge, and adequate rest in between ‘challenges’. 4. Typically this ‘challenge’ occurs when a muscle is forced to contract against resistance. 5. Weight training is the most common way to accomplish this challenge. 6. Research has shown that in men and women of all ages weight training can increase the size and strength of your muscles. 7. Research has also shown us that this growth is limited. 8. The purpose of the next chapter is to explore exactly how much muscle we can realis?cally expect to add with ANY weight training program. 21
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If you are reading this report then I’m going to make the assump?on that you are interested in either building muscle or at least maintaining the muscle you already have while also losing as much body fat as possible.
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With this in mind, it is important for you to know there are actually two different types of muscle growth. 1) Juvenile Muscle Growth
2) Work Induced Muscle Growth •
It is this liSle known fact that allows people to tell you their success stories of how they put on thirty pounds of muscle using their ‘patented’ workout program.
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Upon closer inspec?on you will find that in most of the ‘before’ pictures these people are almost always teenagers, 17 or 18 years old, and in the ‘aHer’ pictures they are in their early twen?es.
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The magic lies in the fact that, for a brief period of your life, these two types of muscle growth actually overlap. 23
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When you are young your body is undergoing a type of growth called ‘juvenile growth’. Your muscles are growing at an unparalleled rate while your body grows both in height and maturity.
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It is this type of muscle growth that is very sensi?ve to nutrient status, specifically calorie and protein intake.
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This is why poorly fed children tend to be smaller than normally fed children. This is also why re-‐feeding a group of poorly fed children will quickly return them to normal ranges of muscle mass.
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Juvenile growth con?nues un?l you’ve reached full skeletal maturity (when your bones fuse and stop growing), this typically happens when you’re a young adult in your early twen?es.
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Once you have reached your full mature size, this high-‐ speed nutrient dependent growth comes screeching to a halt. In other words, you are simply done growing.
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Work induced growth is the second type of muscle growth. This type of muscle growth is caused by placing ‘mechanical stress’ (such as liHing weights) on your muscles.
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The explana?on behind Work Induced Muscle Growth is as follows: As you stress your muscles and challenge them by making them contract against some form of resistance, they respond by adap?ng to become stronger and larger.
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Work induced muscle growth is much slower than juvenile muscle growth and nutrient status (what, or how much you eat) has far less influence over this type of growth.
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In other words, once you are a full grown adult, it is the work you do in the gym that determines how much more your muscles will grow! (not some magical diet).
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In fact, with the proper amount of work, human muscles can maintain or even increase in size during extended periods of very low calorie and moderate protein diets (for more informa?on on this see www.EatStopEat.com)
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AHer puberty, when sex steroids like Testosterone are at their highest, the human body is in a unique state when work induced AND juvenile growth happen at the same ?me. This typically happens in the early to mid twen?es.
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This is why young (18-‐25 year old) men with liSle or no training experience are always the ones who get the most impressive weight gain results in clinical research trials (and I suspect this is also the reason why this is the type of person who is always asked to take part in muscle building research studies).
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This overlapping effect of juvenile and work induced muscle growth is the reason today’s workout advice confuses so many of us, including me.
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The prac?ce of simply training 6 days a week, while ea?ng high amounts of calories and high protein may have worked great when we were 21, but not anymore.
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The cold hard truth is that if you are older than 30 or you’ve been training for more than 10 years your days of gaining fiHeen pounds of muscle over a summer are long gone.
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Protein and calories have a minimal, almost undetectable effect on our muscle growth, and our workouts must be more planned and technical (rather than just showing up to the gym)
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For advanced trainers, we are leH with nothing but hard work and proper recovery to s?mulate our muscles to grow, and even when they do grow, they are going to grow very slowly. 26
There are 3 major components to work induced growth: 1) Stress/Intensity – Most commonly referring to how much weight you are liHing, or more specifically how much force is being applied to each contrac?on. 2) Volume – Referring to how much work you do in a given ?me. You will most likely track your volume by reps x sets. For example 1 set of 10 reps is twice as much volume as 1 set of 5 reps (liHing the same weight). 3) Frequency – How oHen you workout, usually this is best thought of as how many ?mes you workout per week. For example if you workout two ?mes per week, you would say that you’re frequency is twice a week. There are two more components to work induced growth that are oJen overlooked. 1) Progress – How much we improve from one training session to the next. 2) Rest & Recovery – The remodeling that occurs as a result of a workout happens AFTER the workout, when the muscle is recupera?ng (as long as it is ALLOWED to recuperate).
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It may seem like everyone has muscle growth all figured out, but the truth is, the study of muscle building and muscle growth is fairly young (by scien?fic standards).
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In fact, not only is the study of muscle growth young, but it’s also limited by our ability to actually measure muscle growth mainly because muscle growth is a very slow process (rela?ve to other processes in the body).
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Combine this with the fact that our anecdotal examples of muscle building are skewed by the use of drugs, by unrealis?c expecta?ons and by clever use of photography, ligh?ng, and computer edi?ng, and it becomes clear why it’s so difficult to study ‘muscle building’
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Luckily, there is a large amount of research on human body propor?ons that can give us excellent insight into our ability to build muscle, and give us clues to why muscle eventually stops growing.
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To understand muscle and muscle building we need to start with something called ‘epidemiology’
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Basically, we need to study large groups of humans to figure out what is ‘normal’ and what are ‘outliers’.
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When we graph this data, we typically get something that is called a ‘normal distribu?on’.
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Basically, this is a way of looking at averages, and how far a group of people can move away from that average.
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By studying these averages it helps us realize why our muscle growth has slowed, and how much more we can possibly grow.
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AHer all, have you ever stopped to consider what the AVERAGE amount of muscle is for someone your height?
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A normal distribu?on can be used to describe any variable that clusters around a mean.
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Since this is a rather meaningless defini?on, lets look at it this way: A normal distribu?on is how we describe the traits of a really large group of people.
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For example, the heights of adult males in the U.S. are roughly normally distributed, with a mean of about 70 inches.
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This means that the ‘average height of a man in the US is about 70inches’’
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Most men have a height close to the mean, but there are a small number of outliers have a height significantly above or below the mean.
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So if the average height is 70 inches, the ‘outliers’ would be NBA Basketball players on one end, and Dwarfs on the other. 30
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Basically, a normal distribu?on looks like a Bell…
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The average height for adult men in the U.S. is about 70 inches, We call this the Mean.
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The standard devia?on (SD) is around 3 inches.
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This means that most men (about 68 percent), fall within one Standard Devia?on of the mean (67–73 inches)
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Whereas almost all men (about 95%) fall within two Standard devia?ons of the mean (64–76 in).
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If the standard devia?on were zero, then all men in the U.S. would be exactly 70 inches tall.
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I realize this may be a liSle confusing but don’t worry it all relates back to muscle growth…
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Almost 70% of all U.S. Men
As extremely rare as it is, we all probably know someone In this range!
5’1” 5’4” 5’7”
5’10”
6’1” 6’4” 6’7” The Mean
Most of the popula?on falls somewhere along this con?nuum. 33
Alright, so you are probably wondering what do: – – – –
Normal Distribu?ons Means Standard Devia?ons Height Have to do with the process of Gaining Muscle? Well, believe it or not, the answer is:
Almost EVERYTHING. •
It is a well known fact in the scien?fic community (but one that is rarely talked about in the body buildling community) that the amount of lean mass you have is ?ghtly correlated to your height.
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This means that for people of the same height, Lean Mass follows a normal distribu?on ( just like our height example from before)
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Meaning most people are in the middle, with outliers to the far leH and far right of the curve.
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From my review of the research I have found that there is a Standard Devia?on of Approx 7 pounds for men within two Standard Devia?ons of Average height.
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This means that if you are between 5’4” and 6’3” you will fall into these rules.
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Most men who workout are somewhere in here
Max Poten?al for 98% of the popula?on Some Pro athletes and other ‘gene?c freaks’
127 lbs. 134
141 lbs. 148 155 lbs. 162 170 lbs.
POUNDS OF LEAN MASS You need to be aware of this informa?on to set REALISTIC expecta?ons of how much muscle you can build!
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I know this science stuff can be dry, but you need to be aware of this informa?on to set REALISTIC expecta?ons of how much muscle you can build or even carry on your body!
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Look at the previous page again – this clearly outlines why you probably will not be 5’10” and 190 pounds with 8% body fat unless you are an extremely lucky person with great gene?cs, or on steroids.
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For most of us a much more realis?c goal would be 5’10” and 175 pounds with 9% body fat.
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However, keep in mind that just as for a super small group of people 5’10 and 190 pounds at 8% IS POSSIBLE, there is another group where 5’10” and 160 pounds at 8% is IMPOSSIBLE. You have to know your limita?ons…then get as close to them as possible!
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Lastly a quick note: All weights in this manual are true FASTED weights. As an example, day to day my bodyweight is roughly 177-‐179 pounds, but my weight aHer a 24 hour fast is 173-‐175 pounds.
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So 173-‐175 is my TRUE body weight.
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The interes?ng thing about lean mass is that it is fairly predictable at any given height.
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Meaning for every inch in height, all you need to do is add roughly 7 pounds to the mean. For people below 5’10”, all you need to do is subtract roughly 7 pounds from the mean.
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So if the mean for an athle?c 5’10 male is about 148 pounds of lean mass, then we can es?mate the mean for a 6’ tall athle?c man to be around 162 pounds (148 pounds +7 pounds, + 7 pounds), and the mean for a 5’8” tall athle?c man to be 134 pounds (148 pounds -‐7 pounds, -‐7 pounds)
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The Standard Devia?on remains as 7 pounds for the heights between 5’4” and 6’3” (Think 7 up and 7 over).
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Obviously this number is a rough average, but it gives us a great star?ng point for es?ma?ng the amounts of muscle mass that we can expect to gain.
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Therefore, to es?mate maximum Lean Body Mass of any man at any given height, simply think 7 up and 7 over.
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Most men who workout are somewhere in here
Max Poten?al for 98% of the popula?on Some Pro athletes and other ‘gene?c freaks’
162 lbs.
169 lbs. 167 lbs.
183 lbs. 190 lbs. 197 lbs. 204 lbs.
148 lbs. + 25 lbs. (7 lbs for each inch above 5’10”)
The rule of Sevens illustrates why a 6’3” man will almost always carry more lean mass than a 5’10” 38 man
What Gives? Hint: Even an extra THREE pounds of muscle is a very, very large amount!
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Lean Body Mass Only about 50% of an athle?c man’s Lean Body mass is Muscle*. Skeletal Muscle Bone Organs and Residual
*Wang Z, et al. Muscularity in Adult Humans: Propor?on of Adipose Tissue-‐Free Mass as Skeletal Muscle. American Journal of Human Biology. 13:612-‐619;2001.
*Gallagher D, et al. Appendicular Skeletal muscle mass: Effects of age, gender, and ethnicity. Journal of Applied Physiology. 83:229-‐239;1997.
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Lean Body Mass This is the only part of Lean Mass that is significantly affected by Resistance training…
Skeletal Muscle Bone Organs and Residual
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When it comes to your lean mass, the weight of your bones, organs and ‘other’ is rela?vely fixed.
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In a fully grown adult, lean muscle is the only part of our bodies (other than fat) that we can actually control.
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Weight training (especially in a person not abusing anabolic steroids) will not cause significant increases in organ weight or the weight of your skeleton.
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In other words, weight training only makes your muscles bigger, and your muscles only make up about 50% of your lean body mass.
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If we go back to our original Normal Distribu?on graph, but instead of Lean mass use skeletal muscle mass we get….
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Most men who workout are somewhere in here
Max Poten?al for 98% of the popula?on Some Pro athletes and other ‘gene?c freaks’
51 lbs. 58 lbs. 65 lbs. 72 lbs. 79 lbs. 86 lbs. 93 lbs.
Pounds of MUSCLE MASS
There is only a 28 pounds of difference between 95% of the popula?on at the 43 same height.
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Your Height is what correlates best to your skeletal muscle mass* ( the rules of 7)…
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So a blanket statement of 40 pounds simply does not work for all people.
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Based on the rules of height and muscle mass, it would be easier for a 6’6” man to gain muscle then it would a 5’6” man (even though the gains on the 5’6” man may end up being far more no?ceable)
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The only people who put on 40 pounds in a year are growing kids or people abusing a LARGE AMOUNT of drugs.
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But to be clear, it is possible to put on this much weight. Especially if you are 18-‐25 years of age and new to resistance training. This is mostly because High school / College aged kids grow differently than the rest of us.
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But , if you are reading this then you are most likely NOT new to weight training. Which means your days of gaining even 10 pounds of muscle are probably behind you.
*Janssen I, et al. Skeletal muscle mass and distribu?on in 468 men and women aged 18-‐88 yr. Journal of Applied 45 Physiology. 89: 81-‐88; 2000.
2 to 20 years: Boys Stature-for-age and Weight-for-age percentiles Mother’s Stature Date
Father’s Stature Age
Weight
Stature
BMI*
62
S T A T U R E
60 58 56 54 52 50 48 46 44 42 40 38
cm
3
4
5
6
7
8
9
RECORD #
12 13 14 15 16 17 18 19 20 cm AGE (YEARS)
Normal growth Curve from The Na?onal Center for Health Sta?s?cs in
NAME
10 11
95 90 75 50 25 10 5
190 185 180 175 170 165
160
160
155
155
150
150
74 72 70 68 66 64 62 60
140
105 230
135
100 220
130
95
125
90
120
95 210 90 200 85
115
75
80 75
110 105
50
100
25
95
10 5
190 180 170 160
70
150 65 140 60 130
36
90
34
85
50 110
32
80
45 100 40 90
35
35
80 70 60 50 40 30 lb
S T A T U R E
145
30
W E I G H T
in 76
55 120
W E I G H T
80
20 pounds!
30
30
25
25
20
20
15
15
10 kg
10 kg
AGE (YEARS) 2
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 19 20
Published May 30, 2000 (modified 11/21/00). SOURCE: Developed by the National Center for Health Statistics in collaboration with the National Center for Chronic Disease Prevention and Health Promotion (2000). http://www.cdc.gov/growthcharts
70 60 50 40 30
lb 46
•
From 16 to 20-‐24 years of age (depending on the person), you can easily gain 20 pounds of weight.
•
Add in weight training and an increase in height and it becomes easy to see where a 40 pound claim could come from….
•
However, you simply CANNOT recreate this type of growth (without drugs) as an Adult.
•
And, you DEFINITELY CANNOT recreate this type of growth if you are already an experienced liHer.
•
The goal of Anabolic Again is not to help you gain 40 pounds of muscle in a year.
•
If you are reading this manual, your years of rapid natural growth are long ed.
•
The goal of this manual is to help you start growing again, and to appreciate that gaining 3-‐5 pounds more muscle is a MASSIVE feat.
47
48
49
(Ten pounds of muscle is a HUGE amount) Even two-‐three pounds will make a massive difference!
50
1. Even a couple of pounds of muscle can make a HUGE difference in how you look. 2. Realis?cally, 10 pounds of TRUE addi?onal muscle may be all you see in your life ?me (Depending on your height and gene?cs of course). 3. The goal of Anabolic Again is to help you gain another 2,3 maybe even 5 pounds, which for an experienced liHer is enough to DRASTICALLY change your look, if done properly. 4. It’s going to take a very altered approach to working out, combined with some extreme dedica?on, and some serious strength increases to get you those new 2-‐3 pounds. (But don’t worry it will be worth it) 5. In the next chapter we will inves?gate why different people have different abili?es to build muscle mass through different stages in their weight training career.
51
•
The anabolic con?nuum is a term that describes the ‘life cycle’ of muscle anabolic response.
•
The con?nuum starts with the anabolic resistance associated with non-‐use. This is the reason why you don’t grow RIGHT AWAY when you start working out. (it is also the reason you lose muscle when you are in a cast etc)
•
AHer anabolic resistance, there is a slow and steady climb to Anabolic Sensi?vity, where amino acids, insulin, working out…everything seems to help your muscles grow. This is the magic spot we all .
•
From Anabolic sensi?vity is a slow steady decline to your muscles once again becoming unresponsive to growth signals. This is Anabolic Slow Down.
•
AHer anabolic slowdown comes the complete absence of any growth response from your muscles. This is anabolic Slow Down.
•
For the purpose of this workout, we will concentrate on anabolic slow down. 53
54
•
Anabolic Slow Down (some?mes referred to as Anabolic Exhaus?on in more extreme cases) describes the host of symptoms that occur when skeletal muscle stops or greatly slows it’s response to exercise and resistance training.
•
There are many different changes that take place in your muscles in response to progressive resistance training, some of which are beSer understood than others.
•
All of these changes plays a role in the con?nued progress and growth you will see from a progressive resistance training program.
•
However, once a person increases their muscle mass by 10-‐15% there is an obvious decrease in the response of the muscle to the s?mulus of resistance training.
•
While it is not unusual for people to increase their muscle mass by 10% in the first couple of years of training, this rate of muscle growth simply cannot be sustained.
•
You simply cannot grow forever. Even top level Professional Bodybuilders, on massive amounts of drugs eventually stop growing.
55
•
The actual physiological cause of Anabolic Slow Down has not yet been completely uncovered.
•
Our current understanding is that aHer reaching a certain amount of growth, our muscles actually fight to stay the same size. This is based on the principles of homeostasis.
•
There are many theories on why this happens, including the roles of lowered Testosterone sensi?vity, increased myosta?n, or altered responsiveness of the muscle to signaling molecules such as folista?n or the myogenic regulatory factors.
•
Whatever the physiological or metabolic explana?on, the actual cause of Anabolic Slow Down is obvious: Resistance training causes Anabolic Slow down. Sad, but true!
•
Highly effec?ve progressive resistance training workout programs cause Anabolic Slow Down. The beSer the program is at causing muscle growth the more drama?c the results and the more likely you will eventually suffer from Anabolic Slow Down.
•
Anabolic Slow Down can also be the result of poor resistance training program design. A lack of variety in workout design, a lack of consistency, and a lack of progressive overload or a lack of rest and recovery.
•
The boSom line is that when you are suffering from Anabolic Slow Down the exercise s?mulus that once caused muscle growth and strength increases is no longer sufficient enough to cause your muscles to grow and adapt.
56
•
There are two hallmark signs of Anabolic Slow Down: 1. A diminishing rate of strength despite a consistent effort to follow a progressive resistance training program. 2. A diminishing rate of gains in muscle mass despite a consistent effort to follow a progressive resistance training program.
•
In other words, you s?ll workout a lot, but you’re not gaining strength or size as quickly as you used to.
•
Slight changes in total bodyweight may mask Anabolic Slow Down, as may the phenomena that simply by losing body fat you may ‘look bigger’. However, over the long term you’re muscle propor?ons have not really changed.
•
In extreme cases of anabolic slow down (known as Anabolic Exhaus?on) there can even be a complete absence of improvement in muscular strength or size despite years of con?nual and consistent resistance training. 57
•
Evidence suggests that Anabolic Slow Down can be reversed (or at least delayed).
•
Experienced trainers who have not progressed in years will regain the ability to gain both muscle size and strength with the use of Anabolic Steroids.
•
I’m not sugges?ng that you use anabolic steroid use, but their effec?veness is evidence that muscles do have extra capacity to grow, despite being temporarily stagnant.
•
(It should also be noted that even people on anabolic steroids will once again suffer from Anabolic Slow down.)
•
Dras?cally changing work out programs, or workout parameters can also effec?vely reverse Anabolic Slow Down.
•
The most effec?ve method of reversing anabolic slow down seems to be op?mizing both volume and rest periods (The stronger and bigger a muscle becomes the more work is needed to make it grow, and the more recovery and rest is needed to allow it to grow). 58
•
There is no evidence to suggest you can reverse Anabolic Slow Down by ea?ng more food or by changing the types of food you eat.
•
In fact, one of the physiological signs of Anabolic Slow Down is a reduced anabolic response in your muscles to Amino Acids.
•
While there may be some periods of the anabolic con?nuum where muscles are highly responsive to amino acids, this responsiveness declines during Anabolic Slow Down.
•
Not only does it decline, but increasing the dosage of amino acids does not help.
•
There is also a blunted response to insulin with Anabolic Slow Down.
•
The boSom line is that ea?ng for muscle growth MIGHT work when you are in a state of high anabolic sensi?vity (young and new to working out), but you simply can not out-‐eat anabolic slow down. 59
•
Resistance training seems to be the only non-‐pharmaceu?cal way of comba?ng anabolic Slow down..
•
Unfortunately, evidence has shown us that the tradi?onal style in which most of us train does not seem to be effec?ve (otherwise, we wouldn’t be suffering from anabolic slow down in the first place)
•
The workout must address the needs of Anabolic Slow Down. Specifically:
•
It must take advantage of the early adapta?ons to resistance training that occur in your muscles during the first 24-‐48 hours aHer a workout.
•
It must u?lize compounded stress to illicit a compounded and exaggerated super-‐compensa?on effect.
•
It must allow for a large rest period for muscle groups, to give sufficient ?me for muscle remodeling to take place (In other words, you have to take some amount of rest between workouts to allow for adapta?on to take place).
•
To accomplish all of this the Anabolic Again Muscle Building Protocol uses a style of training named: Compound Cluster Cycles 60
•
The goal of the Anabolic Again 12 week muscle building protocol is to provide: – A faster progression of strength. – High Volume of work during any given week. – High Frequency of work during any given week. – High Amount of Rest during any given week.
•
By accomplishing these 4 goals we allow for a sustainable and constant increase in strength which translates into bigger muscles.
•
We accomplish this by using a very unorthodox workout program based on weekly upper body/lower body split.
•
This style of training is referred to as: Compound Cluster Cycles
62
•
Compound Cluster Cycles are a style of training that allows you to do an immense amount of volume and frequency in a given week.
•
This massive amount of volume and frequency allows for very rapid increases in strength.
•
This increase in strength is sustainable and compounds on an every other week basis, crea?ng the perfect environment for increases in muscle size.
•
The workouts are ‘compounded’ because each workout builds upon itself, crea?ng very quick yet sustainable gains in strength.
•
They are ‘clustered’ because we condense a month worth of workouts into one week of ?me.
•
They are ‘cycled’ because on a weekly basis you cycle between an upper body cluster and a lower body cluster.
63
•
More Rest – In tradi?onal workout styles there simply is not enough rest to allow for large gains in strength.
•
Consider a workout rou?ne where: – Monday you trained chest, – Tuesday you trained Back, – Wednesday you took off, – Thursday you trained shoulders and Arms – Friday you trained legs.
•
Under this scenario, your shoulder t never has more than 3 days off from performing in a large range of mo?on while weighted.
•
With Compound Cluster Cycles, Your shoulder girdle can go as long as 9 days without performing movements of a large range of mo?on while weighted (they are s?ll weighted occasionally, but it is kept to a minimum).
•
This large rest period allows for beKer, more complete recovery, but is not a long enough ?me period to cause a drop off in strength (consider that MANY workout programs have 7 days rest when a muscle group is only trained once a week, unfortunately the ts and suppor?ng muscles are oHen worked 4 or 5 ?mes in the same period of ?me). 64
•
Compound Cluster Cycles allow for a large amount of volume over a 7 day period.
•
The average Anabolic Again Workout contains between 20 and 25 total sets with 4 workouts per week. This means that both your upper and lower body will see as much as 100 sets of work before it gets a week to recover.
•
If you consider our example of a typical workout rou?ne: – Monday you trained chest, – Tuesday you trained Back, – Wednesday you took off, – Thursday you trained shoulders and Arms – Friday you trained legs.
•
In this example, if Monday had a total volume of 20 sets, this would be ALL the training chest would get in an en?re 7 day period.
•
With Compound Cluster Cycling your chest could see a volume of over 45 sets in a given week.
•
This high amount of volume over a small period of ?me allows for an extreme level of s?mula?on of your muscles. Over the course of several months, your volume will end up being the same as with most other workouts (assuming you work a muscle group twice per week).
•
However, due to the quick progression in Anabolic Again your volume will be completed using a much higher weight then with any other training program.
65
•
With compound cluster cycles you will train the same muscle groups 4 ?mes in a 7 day period, allowing for a constant growth s?mula?on at several different rep ranges and intensity levels.
•
By only training upper body or lower body during any given week it allows you to focus all of your energy on one sec?on of your body at a ?me.
•
This high frequency of focused training is what allows for such quick increases in strength, while the large amounts of rest allow for proper recovery and adapta?on to these new strength levels.
•
On occasion you may be slightly sore on the final days of a cluster, however more oHen than not a good warm up will allow you to s?ll have an effec?ve workout.
•
High frequency training takes advantage of the quick adapta?ons that muscle make 24-‐48 hours aHer a workout.
66
•
By combining a high amount of volume and frequency into one week, it allows you to progress at an extremely rapid pace, oHen increasing your es?mated one rep max in as liSle as three days.
•
Muscles adapt to a workout much faster than most of us give them credit for. Taking advantage of the early adapta?ons that occur 24-‐48 hours post workout seem to allow for measurable increases in strength in as liSle as 3-‐4 days.
•
Combined with the 7 day rest period in-‐between each cycle this allows you to make step wise progressions in strength by op?mizing the work-‐to-‐rest ra?o for any given muscle group.
•
In other words, simply by rearranging the tradi?onal approach to working out, we can get more done in less ?me, and allow for a full and complete recovery before we progress again.
•
This creates a true ‘step-‐wise’ approach to improving strength and muscle size.
67
•
4 days of training per week.
•
The First 3 days consist of: – 1 Progressive Exercise (3 sets) – 1 Volume Exercise (5 sets) – 1 Complimentary Exercise (3 sets) – 1 group of supersets / giant sets (5 sets) – 1 Accessory Exercise (3 sets) – 1 finishing Exercise (1 set)
•
The fourth and final day consists of: – 2 High Volume LiHs (8 sets each) – 1 Group Supersets (3 sets each exercise)
•
All workouts should take just under 60 minutes to complete.
68
Days 1-‐3 are a planned progression of strength in one specific exercise. Day 4 is used to incorporate a high volume of work at your new strength level. Weeks are split one week Upper Body, followed by one week of Lower Body
The typical split for an upper body week would look like this: – – – – – – – –
Sunday – Workout 1 Monday – Workout 2 Tuesday – Off Wednesday – Workout 3 Thursday– Workout 4 Friday – Off Saturday -‐ OFF Sunday – Day 1 of Lower Body cluster
The typical split for a Lower body week would look like this: – – – – – – – –
Sunday – Workout 1 Monday – Workout 2 Tuesday – Off Wednesday – Workout 3 Thursday – OFF Friday -‐ Workout 4 Saturday -‐ OFF Sunday – Day 1 of Upper Body cluster
69
•
The progression of each cluster is based on the concept of improving upon your es?mated 1 rep max (e1RM) during days 1 through 3.
•
With Anabolic Again there is no need to actually test your single 1 rep max.
•
Use the following formula to es?mate your 1 rep max on any exercise used as the ‘progression exercise’ on days 1-‐3.
e1RM = [(weight x reps) x 0.0333] + Weight •
It does not maSer if this is 100% accurate as we are only interested in using it to es?mate change (not so we can go around bragging about our 1 rep max).
•
The en?re workout is based around this equa?on, so DO NOT SKIP THIS PART!
•
This is how you determine how much weight to use for each set.
70
•
If I Squat 335 for 8 reps then my predicted one rep max would be: e1RM = [(weight x reps) x 0.0333] + Weight e1RM = [(335x8) x 0.0333] + 335 e1RM = [(2680) x 0.0333] + 335 e1RM = [89] + 335
•
My es?mated 1 Rep Max = 420 (always round DOWN to the nearest 5)
•
This equa?on may not be perfect, but it allows for us to track improvements without having to test our 1 rep max directly every week.
•
If I squat 335 for 8 reps on week one, then two weeks later I squat 360 for 6 reps, I can see that my strength has actually improved (my es?mated 1 rep max from the second squat week would now be 430).
•
Use this equa?on to track your progression of your ‘progression exercises’ on days 1 through 3. 71
1 Progressive Exercise (3 sets) 1 Volume Exercise (5 sets) 1 Complimentary Exercise (2 sets) 1 Group of supersets / giant sets (5 sets) 1 Accessory Exercise (3 sets) 1 finishing Exercise (1 set)
72
•
The progressive Exercise is the key to Compound Cluster Cycling.
•
The Progressive Set is always a main liH, such as: – Squat and it’s varia?ons – Bench press and it’s varia?ons – Dead liH and it’s varia?ons – Shoulder press and it’s varia?ons – Seated rows – Chins ups/pull ups.
•
The weight chosen for your Progressive Exercise is always based on a percentage of your e1RM.
•
Rest as long as you need in-‐between sets. (Typically this is between 2 and 4 minutes.)
•
This is the exercise that we use to gage our strength increases, which over ?me is the driving force behind muscle growth.
73
Progressive sets are performed using the following formula: •
Day 1: Work up to 13 reps @ 70% e1RM » 1 set of 13 reps @ 60% e1RM » 1 set of 13 reps @ 65% e1RM » 1 set of 13 reps @ 70% e1RM
•
Day 2: Work up to 8 reps @ 80% e1RM » 1 set of 8 reps @ 70% e1RM » 1 set of 8 reps @ 75% e1RM » 1 set of 8 reps @ 80% e1RM
•
Day 3: Work up to 1 all out set @ 85% » 1 set of 13 reps @ 70% e1RM » 1 set of 8 reps @ 80% e1RM TEST SET ! » 1 set of 5 PLUS reps @ 85% e1RM* • This should be an all out max effort with a MINUMUM of 5 reps and con?nue pushing as many reps as you can. • The goal is to ALWAYS get more than 5 reps!
74
•
It is the third day that sets your new strength level on your progressive exercise.
•
On days 1,2 and 4 you ONLY perform the required reps DO NOT DO MORE.
•
The final set on day 3 is YOUR TEST SET. During the test set your goal is to complete more than 5 reps.
•
This is the ONLY set in the en?re program where you will push to failure, and it is an ALL OUT EFFORT.
•
The number of reps x weight liHed during your TEST SET on day 3 is what you will use to es?mate your new one rep max. Use this new es?mated max to determine the amount of weight for your next cluster cycle of this exercise.
•
This allows for a rapid ‘step wise’ approach to gains in strength and muscle recovery.
75
Every week you are improving your strength in either your upper or lower body.
•
Every week you are allowing a full and complete rest in either your upper or lower body.
Strength
•
Week 1 Week 2 Week 3 Week 4 Week 5 • •
Blue lines are upper-‐body strength Red lines are lower-‐body strength 76
Assuming a e1RM of 300 pounds on Bench Press •
Day 1: Work up to 13 reps @ 70% e1RM » 1 set of 13 reps @ 180 pounds » 1 set of 13 reps @ 195 pounds » 1 set of 13 reps @ 210 pounds
•
Day 2: Work up to 8 reps @ 80% e1RM » 1 set of 8 reps @ 210 pounds » 1 set of 8 reps @ 225 pounds » 1 set of 8 reps @ 240 pounds
•
Day 3: Work up to 1 all out set @ 85% » 1 set of 13 reps @ 210 pounds » 1 set of 8 reps @ 240 pounds » 1 set of 9 MAX reps @ 255 pounds*
•
In this example our liHer completes 9 reps at 255 pounds giving him a new e1RM of 330 pounds.
•
Therefore day 4 would look like this:
•
Day 4: 8 sets of 8 with 70% NEW e1RM » 8 sets of 8 @ 230 Pounds
•
One week later (aHer the lower body week is completed), the process would start over using 330 as the new e1RM
77
•
The volume sets are complimentary exercises to the exercise chosen for the progressive sets.
•
If bench press is the progressive sets, then floor press, or incline dumbbell press would be used for the volume sets.
•
Volume sets are either 5x8 or 5x5.
•
Weight is chosen that is easily handled for 5 or 8 reps (generally the rule is ‘two reps leH in the tank’)
•
Rest is 90 seconds between sets
•
Weight is “straight weight” meaning it doesn’t increase from set to set.
•
Goal is to ‘get the work done’
•
If you have access to chains or bands for accommodated resistance, this is the place to use it. If you have no idea what I’m talking about, don’t worry, it’s not essen?al to the anabolic again program.
•
WARNING: The biggest mistake is using to much weight or pushing to hard on this exercise. Dial it back to 6-‐7 and just get the work in.
78
•
LiH used either to: – A) address weak spots in a liH or – B) address weak spots in physique.
•
Three sets using following templates: – 1 set of 8 reps
•
Rest is 60-‐90 seconds. – Drop the weight by 10-‐15% – 1 set of 13 reps
•
Because of the lower volume this exercise can be more intense than the volume exercise. If the Volume exercise was at 6-‐7 effort, consider this one 7-‐ 9 (out of 10).
79
•
High amount of work in a body part.
•
These exercises are used to work whatever muscle is lagging, or not worked in the first 3 exercises.
•
Typically this would be back exercises on a cycle when chest is the progressive exercise. It can also be extra work, like lunges on a leg cycle where squats is the progressive exercise
•
Just get the work done. Work hard but never train to failure on these exercises.
•
During a lower body week, this exercise will only be 1 exercise (supersets are only used for upper body week)
•
Exercises are not taken to failure. Effort level is 5 -‐7 (out of 10).
•
Rest sessions are short 60-‐90 seconds.
80
Accessory Exercise: •
3 sets x 13 reps with 60-‐90 seconds rest.
•
Any muscle group that needs the extra work.
•
Rest periods are 60-‐90 seconds.
•
Effort Level 7-‐8
Finishing Exercise •
1 set of 21 reps, great way to tax the system and finish off the workout
•
This is an all-‐out effort and is the only exercise (other than the progression exercise on day 3) that you are allowed to go to failure with.
•
You may not get 21 straight reps. In this case, simply rest of 2-‐3 seconds then con?nue.
•
An Example may look like this
•
14 reps, pause, 3 reps, pause, 2 reps, pause, 2 reps. DONE!
•
Effort Level 10 out of 10. 81
•
The following is an example of 1 week of workouts for someone who has chosen shoulder press as their progressive sets.
•
They ‘tested’ on shoulder press and completed 10 reps at 135 pounds.
•
Using our equa?on of:
e1RM = [(weight x reps} * 0.0333] + weight •
we get an es?mated 1 rep max of 180 pounds for shoulder press.
•
All numbers are based on this es?mated one rep max.
•
Always be conserva?ve and honest with this measurement; Using more weight than you are supposed to may ruin your ability to progress and improve.
•
When in doubt ROUND DOWN. When in doubt GO A LITTLE LIGHTER. 82
Shoulder Press
Incline Bench Press
Flat Dumbbell Bench Press
1st set
13x 105 (60% e1RM)
2nd set
13 x 115 (65% e1RM)
3rd set
13 x 125 (70% e1RM)
1st set
5 x 205
2nd set
5 x 205
3rd set
5 x 205
4th set
5 x 205
5th set
5 x 205
1st set
8 x 80
2nd set
13 x 70
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
DB Lateral Raises
Bicep Curls
1st set
13 x35
2nd set
13 x35
3rd set
13 x 35 21 x 95
83
Shoulder Press
Incline Bench Press
Dumbbell Flat Bench Press
1st set
8 x 110 (70% e1RM)
2nd set
8 x 125 (75% e1RM)
3rd set
8 x 140 (80% e1RM)
1st set
5 x 205
2nd set
5 x 205
3rd set
5 x 205
4th set
5 x 205
5th set
5 x 205
1st set
8 x 80
2nd set
13 x 70
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
DB Lateral Raises
Bicep Curls
1st set
13 x35
2nd set
13 x35
3rd set
13 x 35 21 x 95
84
Shoulder Press
1st set
13x 110 (70% e1RM)
2nd set
8 x 140 (70% e1RM)
<
>
3rd set
5 x 155 (85% e1RM)
Incline Bench Press
1st set
5 x 205
2nd set
5 x 205
3rd set
5 x 205
4th set
5 x 205
5th set
5 x 205
1st set
8 x 80
2nd set
13 x 70
Flat Dumbbell Bench Press
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
DB Lateral Raises
Bicep Curls
1st set
13 x35
2nd set
13 x35
3rd set
13 x 35 21 x 95
85
•
In this example the liHer took his es?mated 1 rep max from 180 pounds to 190 pounds in just three days.
•
AHer making such a large improvement in strength in such a small period of ?me, we then take advantage of this new strength by doing some high volume exercises.
•
On the last day, he will do volume work with the NEW es?mated 1 rep max performing 8 sets of 8 reps at 70%..
•
Then 3 sets of supersets for arms.
•
One week later, when it’s ?me to perform this exercise again, our trainer will use that same 70% of e1RM doing it for 3 sets of 13..etc
86
Shoulder Press
1st set
8 x 130 (70% e1RM)
2nd set
8 x 130 (70% e1RM)
3rd set
8 x 130 (70% e1RM)
4th set
8 x 130 (70% e1RM)
5th set
8 x 130 (70% e1RM)
6th set
8 x 130 (70% e1RM)
7th set
8 x 130 (70% e1RM)
8th set
8 x 130 (70% e1RM)
5th set
5 x 205 plus chains
Barbell Bicep Curls
1st set
8x 115
Barbell Tricep skull crushers
1st set
13 x 115
Barbell Bicep Curls
2nd set
8 x 115
Barbell Tricep skull crushers
2nd set
13 x 115
Barbell Bicep Curls
3rd set
8 x `115
Barbell Tricep skull crushers
3rd set
13 x 115
87
•
AHer comple?ng a week 1 of upper body week 2 is a full week of lower body, doing everything possible to COMPLETELY rest the upper body.
•
Week 3 is upper body again repea?ng that same upper body protocol with the new Es?mated 1 rep max as your new star?ng point.
•
During week 3 you may keep all of your exercises the same as week 1 or you can select new ones.
•
Generally, during the second week you should be able to use SLIGHTLY higher weights on your volume and complimentary exercises.
•
Con?nue this progression for the full 12 weeks. AHer you’ve completed Anabolic Again, go back to using any of your favorite workout programs.
•
Wait at least 3 months before star?ng another 12-‐week Anabolic Again protocol.
•
Only do a Maximum of 2 Anabolic Again training periods per year.
88
•
Only use the same progressive set exercise for two weeks, then switch to a different one.
•
As an example you would use squats for 2 weeks for your lower body progressive exercise, aHer which you would switch to something different like straight legs dead liHs.
•
On the first two days ONLY do the required sets ( 13 or 8 ) even if you have ‘one leH in the tank’’, don’t push it.
•
The rep ranges are designed to create a specific adapta?on response, so don’t change or alter them.
•
When es?ma?ng your 1RM always round DOWN. Working with too much weight can also weaken your results.
•
Split the days up as you need. I usually rest between days 2 and 3 and then between 3 and 4.
•
On your Volume Exercises, keep the weight respectable. This is s?ll an assistance exercise, and is not meant to be an all out effort.
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•
During any given week the point is to rest the non-‐working muscle as much as possible.
•
Obviously it impossible to 100% rest your muscles, so the goal should be as liSle range of mo?on under stress as possible.
•
Under this logic deadliHs can be used during leg week, even though they also work the muscle of your upper back, they do so under a limited range of mo?on (especially at the shoulder girdle).
•
Standing shoulder press can be used during upper body week even though they also work the muscles of your lower back and legs as stabilizers.
•
Outside of your workouts you should also try to rest as much as possible.
•
During Upper body week do everything you can to avoid stressing your legs.
•
This means no running, pulling sleds, playing excessive amounts of sports etc.
•
During lower body week do everything you can to avoid stressing your upper body.
•
Light walking and daily ac?vi?es are fine, as is stretching, but in general, this is meant as a REST week.
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•
Research has shown that when you take longer than 3 days off from training, your body image drops.
•
Here’s the truth: It’s 7 days. You are not going to shrink, or get weaker just because you took 7 days off from training.
•
Consider the following – The average person trains bench once a week, and trains legs once a week and back once a week.
•
They may not become inhumanly strong following such a simple program, but they do improve.
•
You will need to remind yourself that this is NEEDED rest, that you are NOT shrinking, and that you are actually growing and healing.
•
Don’t let the mind games ruin your 7 days of rest, recovery and growth.
•
For some people, this may be the hardest part of the Anabolic Again Muscle Building Protocol.
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•
It may be temp?ng to skip the week of legs, but this would be a massive mistake! Do NOT sell yourself short on this program.
•
Do the work, and , over 50% of your muscle is in your legs! (There is typically about THREE TIMES as much muscle in an adults legs as compared to their arms!!)*
•
The leg work is essen?al to the Muscle Building Effect.
*Janssen I, et al. Skeletal muscle mass and distribu?on in 468 men and women aged 18-‐88 yr. Journal of Applied Physiology. 89: 81-‐88; 2000.
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*Gallagher D, et al. Appendicular Skeletal muscle mass: Effects of age, gender, and ethnicity. Journal of Applied Physiology. 83:229-‐239;1997.
•
This program is designed as a ‘fix’ for anabolic slow down, and should not be followed year-‐round.
•
This is also my best possible op?on to help you gain more strength and some more muscle, but it is not a life-‐long solu?on to Anabolic Slow Down.
•
Do not skip the e1RM calcula?ons, and always be conserva?ve – If you pick a weight that is too heavy just to appease you ego, you will not get the same quick increases in strength.
•
This program is based on combining the benefits of the quick changes that occur in the 24-‐48 hours aHer a workout combined with the benefits of long term rest. Therefore, please only use this workout as designed.
•
Lastly a note on exercise subs?tu?ons: This program was designed for experienced liHers (I know, I sound like a broken record) but the fact remains, if you are using the Anabolic Again you should be familiar enough with the weight room to know what an acceptable subs?tu?on exercise would be…but just in case you’ve run out of ideas, please consult the exercise index. 93
•
To be completely honest and upfront, at this current ?me nobody knows the EXACT answer to the ques?on ‘how many calories does it take to build a pound of muscle’.
•
We know how much protein is IN a pound of muscle, so we know how much protein you need, but we really don’t know the exact amount of energy it takes to fuel the reac?ons that put that protein INTO the muscle.
•
Obviously there are many assump?ons and guesses involved in figuring out how many calories are needed to build a pound of muscle.
•
To date, the closest thing we may have available to us is the following equa?on:
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•
When we use this formula and coun?ng the known assump?on that human skeletal muscle is between 80-‐85% water, we get a very rough es?mate of: 3.6 KiloJoules per gram of newly synthesized protein.
•
Transla?ng this to Calories we get: 0.86 Calories per gram of newly synthesized protein.
•
Based on the assump?on that muscle is 80-‐85% water, and excluding the small amount of weight that comes from muscle glycogen, minerals and fat we also know that 1 pound of muscle would contain roughly 80 grams of protein and we get the following:
To build one pound of newly synthesized Skeletal Muscle you would need roughly 100 grams of protein and 100 Calories. (the cost of BUILDING muscle, and does not include the calorie content of the 100-‐150 grams of protein used in the structure of the muscle.) •
However, please keep in mind that some of this protein could have been recycled from other areas of the body and is not actually being used as a fuel, hence not actually coun?ng towards the calorie needs.
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•
Granted this number is lower than we have been lead to believe, but there is evidence to the idea that the amount of calories you need to build muscle is much lower than we may have thought.
•
Firstly, we know that the ‘Eat big to get big’ mantra is oHen used by bodybuilders as a way to explain their massive muscle growth without iIng to steroid use. So Eat Big to Get Big is not always the best advice for muscle growth.
•
Secondly, we have seen that modest reduc?ons of dietary energy intake during growth in childhood and adolescence can s?ll result in muscle mass growth.
•
And lastly, obese adults that start an intensive lifestyle interven?on including resistance training (e.g., The Biggest Loser) can eat rela?vely few calories yet can increase their muscle mass while losing fat mass.
•
So we s?ll don’t have a true answer to our ques?on.
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•
There is a common belief that you must eat 500 extra calories every day in order to build muscle….
•
There are many problems with this, but firstly we need to define what ‘extra’ means. Does extra mean 500 calories above basal metabolic rate, above daily requirements, or is it something else all together?
•
And, where did this 500 number come from?
•
As near as I can tell, the concept that it takes an extra 500 calories to build a pound of muscle is from an old research study that was conducted on sheep.
•
In this 1974 paper it was found that protein synthesis required 45 Calories for every gram of protein synthesized.
•
If you use our es?mate that a pound of muscle contains 80 grams of protein then 80 x 45 = 3,600 calories needed to build a pound of protein.
•
Conveniently divide 3,600 calories over a week and you get 514 calories per day.
•
The mistake of course, is that this was also including the protein synthesis associated with growing wool! 98
•
Keep in mind that even with our mathema?cally derived 100 Calories needed to power protein synthesis, there is no reason to think that these calories NEED to come from our food.
•
They could come from body fat stores.
•
AHer all, other than the actual protein needed to build the muscle, energy is energy.
•
Proof that building muscle is more than just ea?ng enough calories -‐ When looking at people’s responses to weight training, not everyone responds in the same way.
•
In fact, we can divide most people into three dis?nct categories: – Non-‐responders – Moderate-‐responders – Extreme-‐responders
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•
In clinical research looking at a group of people’s muscle building response to a 16 week weight training program it was found that:
•
Non-‐responders increased muscle cross sec?onal area by -‐16 ± 99 um2
•
Moderate-‐responders increased muscle cross sec?onal area by +1,111 ± 46 um2
•
Extreme-‐responders increased muscle cross sec?onal area by +2,475 ± 140 um2
THESE ARE BIG DIFFERENCES!! * Interes?ngly, all groups lost fat mass while
gaining muscle size.
•
When analyzing the diets of these three groups it was found that despite PROFOUND differences in the amount of muscle they built during a 16 week workout rou?ne there was NO difference in the Calories consumed in the three groups.
•
All groups consumed roughly 1,900 Calories per day. (there was also no difference in protein intake between the groups)
100
•
You may be thinking this number is a bit low. It is true that underrepor?ng is a RAMPANT problem in measuring calories in clinical trials, so this number MAY be ar?ficially low.
•
However, this study does show that calorie intake alone is not enough to explain the large differences that the groups saw in muscle growth (follow up studies actually suggested it was satellite cell availability).
•
Considering the star?ng lean mass numbers of the subjects in this study, their average Res?ng Metabolic Rate would be roughly 1,500 Calories.
•
So from this data it seems that the ‘500 extra calories’ would be 500 above RESTING metabolic rate. However, it could also be much lower than this. Regardless, calories were not the ‘difference maker’ in this study.
•
The boSom line is that we may have been using ‘lack of Calories’ as an reason for poor muscle growth because we previously did not understand the Anabolic Con?nuum. 101
Since we s?ll don’t have an exact number let’s look at what we do know. 1.
Most likely, the number is much lower than we have been lead to believe.
2.
There are studies showing people are able to increase muscle size while ea?ng an extremely calorie restricted diet.
3.
There are many studies showing that people are able to increase muscle size while ea?ng the amount and type of calories they normally eat (no dietary interven?ons)
4.
There is a very large amount of studies showing that you can definitely increase muscle size while not increasing body fat.
5.
It is logical to suggest that the calorie cost of building muscle may be increased in people who already have a high amount of musculature.
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• Based on these five assump?ons, we can create a simple solu?on for discovering how many calories we need to eat to build muscle. • Basically, since we know that is en?rely possible to build muscle WITHOUT having to add body fat, we know that the amount of calories it takes to build muscle must fall SLIGHTLY below that which builds body fat, since obviously the calories going towards body fat were not used for muscle growth. • To find your specific number you need to start with figuring out your metabolic rate. • To do this we’re going to review some informa?on from the Anabolic Again Muscle Building Protocol.
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•
To figure out how many calorie you need to eat to build Muscle, you first need to understand the factors that determine how many calories you need to eat in a day.
•
It is your metabolic rate that determines how many calories you need to eat in a day.
•
To understand your metabolic rate you will need to understand it’s rela?onship with your Lean Body Mass.
•
Your LEAN BODY MASS is the main determinant of your res?ng metabolic rate (RMR), or put differently, your lean body mass determines how many calories you need to eat in any given day.
•
Simple and oHen used equa?on: Your Res?ng Metabolic Rate = (21.6 x your Lean Body Mass in Kilograms) + 370
•
This illustrates the importance of your Lean Body Mass to your Metabolic Rate.
•
Basically ‘Lean Body Mass’ is everything in your body that is NOT fat (body fat needs only a small amount of calories to survive – somewhere in the neighborhood of 2 Calories per pound).
•
Scien?fically, Lean body mass is made up of structural and func?onal elements of your body, including: – cells, – body water, – muscle, – bones, – and other body organs such as the heart, liver and kidneys.
... In fact, it is your major organs the require the most calories per day.
ORGAN
CALORIES BURNED Per Day
Brain
110 Calories per Pound
Heart
200 Calories Per Pound
Liver
90 Calories Per Pound
Kidney
200 Calories Per Pound
Muscle
6 Calories Per Pound
Fat
2 Calories Per Pound
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•
Despite the fact that the human body can vary in weight by a massive amount, your lean body mass is rela?vely fixed at a given height.
•
At any given height the amount of lean body mass will be within a 40 pound range for almost all men.
•
If we start with the Katch-‐McArdle formula : RMR = (LBM x 21.6) + 370 And,
•
If we assume that ALL of this LBM is highly metabolic lean mass like organs (instead of just being extra muscle)
•
Then for a 6’3” man:
RMR would range from about 2,000 to about 2,400 Calories per day. 106
• The boSom line is that at any given height most peoples res?ng calorie needs will only vary by about 400 Calories (at most). • It doesn’t maSer if you are skinny or extremely muscular! • AND, since fat has almost no metabolic cost (about 2 calories per pound of fat), it also doesn’t even really maSer if you are overweight! • BoSom line, a skinny person, a lean person, a muscular person and obese person all have roughly the same res?ng metabolic rate if they are the same height. • This means in regards to building muscle, we all start at roughly the same star?ng point (at any given height) 107
•
At a given weight, the average res?ng metabolic needs of men of the same height will vary by a MAXIMUM of about 400 Calories.
•
AND, since fat mass has almost no caloric need, this leads to the conclusion that…
•
It doesn’t maSer how much you weigh, the amount you need to eat is rela?vely fixed based on your height and ac?vity!
•
The only thing that can change this is your ac?vity level. In other words the only way to chronically increase the amount of calories you burn is through excessive vigorous exercise.
•
Therefore, regardless of our current weight, the calories needed to build that muscle mass should be rela?vely the same for any man at a given height or any woman at a given height, assuming equal amounts of daily exercise. 108
• When it comes to building muscle, if you include: – the cost of actually building that extra muscle, – the cost of the exercise you had to do in order to build that extra muscle….and, – The cost of carrying around the extra muscle,
• The added amount of calories you would need would be about the same calories as in two large coffee with two cream and two sugar…
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•
Based on the facts that our lean mass is highly correlated to our height, and..
•
That our lean mass is used to predict our res?ng metabolic rate, and…
•
That the metabolic cost of building muscle is probably much less then we’ve been lead to believe..
•
The easiest way to figure out how many calories you should be ea?ng to build muscle is as follows.
Step 1: Measure your waist circumference:
•
Measure at your belly buSon, in the morning in the fasted state (before ea?ng).
•
Record for 4-‐5 days in a row to get an ‘average’ 110
•
Step 2: Find your height in the Calories Chart The first column is the MAXIMUM lean mass you can naturally carry at your height.
(This is assuming you aren’t part of the 0.1% of the popula?on that is above this number.) •
The second Column is your es?mated Res?ng Metabolic Rate for your MAXIMUM lean body mass. (This would be your daily calorie needs IF you already has this high amount of lean body mass.)
•
The last column is your MAXIMUM daily calorie needs using your maximal RMR mul?plied by 1.5 – using the assump?on that you are moderately ac?ve (Since this is a muscle building protocol I’m assuming you aren’t running 10 miles every single day).
•
This is the Calorie intake that should allow for muscle growth in a very large percentage (99.99%) of the popula?on.
111
Step 3. Do your best to eat the amount of calories
found in the last column. •
Use your waist measurements to guide your calorie intake.
•
AHer one month, if you have not seen any extra muscle growth, and your waist circumference has stayed the same or even gone down by more than 1 inch simply increase your calorie intake by 500 calories.
•
However, If your waist measurements has increased by more than 1 inch then you know you are ea?ng a surplus of calories beyond what is needed to build muscle (since we know you can build muscle without adding body fat), so decrease your intake by 500 calories
112
MEN HEIGHT Maximum LBM Maximum RMR 5'4" 5'5' 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6' 6'1" 6'2" 6'3" 6'4" 6'5" 6'6"
127 134 141 148 155 162 169 176 183 190 197 204 211 218 225
1617 1686 1754 1823 1892 1961 2029 2098 2167 2235 2304 2373 2442 2510 2579
Estimated MAXIMUM Calorie Needs 2,425 2,525 2,630 2,083 2,735 2,941 3,040 3,100 3,250 3,350 3,450 3,560 3,660 3,770 3,870
WOMEN HEIGHT Maximum LBM Maximum RMR 5'0" 5'1" 5'2" 5'3" 5'4" 5'5' 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'
93 96 99 102 105 108 111 114 117 120 123 126 129
1283 1313 1342 1371 1401 1430 1460 1489 1519 1548 1578 1607 1637
Estimated MAXIMUM Calorie Needs 1,925 1,970 2,015 2,056 2,100 2,150 2,200 2,230 1,779 2,275 2,350 2,410 2,450
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•
Research has shown that we are very poor at es?ma?ng calorie intake.
•
Research has also shown that the calorie calculators and charts that tell you how many calories are in food are only rough es?mates at best.
•
Finally, research has also shown that our ability to es?mate the size or weight of the food we eat is very poor.
•
Based on these facts we must keep in mind that while these numbers are guidelines, the amount of calories you think you are ea?ng is very close to a guess.
•
No part of calorie coun?ng is an exact science.
•
The boSom line: Regardless of the amount of calories you THINK you are ea?ng, if your waist measurement is going up, then the amount of food you are ea?ng needs to go down.
•
Use your WAIST as your guide and then try to eat the MOST CALORIES POSSIBLE without gaining inches on your waist. 114
•
The amount of calories you need to eat to build muscle is probably much less than you originally thought.
•
The idea that ALL you have to do is eat 500 more calories is a complete myth. (Just because you ate it, doesn’t mean you can direct it towards muscle growth)
•
You are probably already ea?ng enough to build muscle, even if you are die?ng.
•
Even the number in this guide is a MAXIMUM es?mate and is most likely an overes?ma?on. For most of us the true amount of calories we need to build muscle while not gaining fat will be somewhere slightly BELOW this number.
115
•
The amount of calories you are ea?ng is probably NOT what is limi?ng your muscle growth.
•
(There are many other factors at play)
•
Grossly overea?ng is a great way to build extra body fat (which at first may ‘seem’ like muscle), but this does not guarantee extra muscle mass.
•
Simply put, you can't just eat extra calories and expect to channel them to muscle protein synthesis.
•
Just because it takes 130, or 220 or 500 calories to build a pound of new muscle (Whatever the number may be) this doesn’t mean we have to eat this many EXTRA calories.
•
It is possible that the calorie needs for muscle growth COULD come from our body fat stores.
116
•
Regardless of how many calories you are ea?ng, the available research shows that a protein intake of between 100 and 150 grams per day is more than enough to op?mize muscle growth.
•
This amount IS considered ‘high protein’ to scien?sts, represen?ng an amount that is between 2 and 3 ?mes the RDA for Protein.
•
It is also considered ‘low protein’ by those who advocate massive protein intakes in the 200-‐300 grams per day range.
•
Keep in mind this is the amount of protein ed by research. It is also the amount ed by nutri?onal scien?sts responsible for the diets of NCAA Football players.
•
Other than maintaining a high protein intake, the rest of your calorie intake can be split between carbohydrates and fats in a way that best suits you and your individual tastes.
•
I recommend NOT cuIng carbs on the protocol, but your macronutrient breakdown is up to you.
•
I’ve found meal ?ming (when you eat) and meal frequency (how many ?mes you eat) to not change the results of this program.
117
Why not just eat MORE to be ‘on the safe side’? • •
Your body has build-‐in regulators to prevent massive increases in muscle growth. When we overeat our body turns on counter-‐regulatory factors to prevent the build-‐up of muscle mass.
Some Examples: •
Overea?ng causes decreased testosterone levels in men
•
Overea?ng causes decreased insulin sensi?vity in men and women.
•
Overea?ng also causes increased low grade systemic inflamma?on
•
While some inflamma?on is good for you, low grade systemic inflamma2on blocks muscle growth and is associated with ahost of chronic diseases.
•
Again – eat as much as you can WITHOUT gaining fat, overdoing could actually PREVENT you from gaining muscle.
118
• Supplements you can try – Preworkout – Protein – Crea?ne
119
•
It was largely thought that the reason crea?ne supplementa?on helped you gain muscle was simply by adding water weight, however we now know this is not true.
•
We know that crea?ne use is associated with an actual increase in muscle fiber diameter, so the weight added by crea?ne is not simply ‘bloa?ng’ or ‘only water’ but actual muscle mass.
•
It is now being suggested that crea?ne’s main muscle building effect comes from altering our satellite cells and their ac?vity.
•
I suggest crea?ne monohydrate – 5 grams aHer every workout, mixed in 16 ounces of water.
120
•
My Protein recommenda?ons are between 100-‐150 grams of protein per day, and while this may sound low to some people, for others it is extremely high.
•
For this reason I recommend a protein powder if you have problems reaching this number while ea?ng whole foods.
•
You can use your protein powder whenever you wish (it doesn’t have to be right aHer your workout)
•
Generally I favor whey protein and casein protein, but really any high quality protein powder will do.
121
•
Generally these supplements are mostly made of caffeine and possibly some ephedrine like compounds.
•
I don’t use them myself, but for people who need an extra boost these supplements may help.
•
There are lots of various types out there, and I don’t have a personal preference, so experiment and find one that feels best for you.
•
these are OPTIONAL and not something I typically use.
122
•
This is a rough guideline only, not an exact prescrip?on. Also, this is meant as a guide for Experienced liJers ONLY and not as a blanket recommenda?on for Everyone.
•
Chances are, your calorie intake is NOT what’s limi?ng your ability to build muscle.
•
Protein intake IS important, but the available research suggests 100-‐150 grams of protein is enough to op?mize the muscle building process.
•
The Anabolic Con?nuum is a more logical explana?on for slowed muscle growth than ‘simply not ea?ng enough’
•
The calorie recommenda?ons in this guide should be enough for most people to build muscle, and most likely is even an overes?ma?on.
123
•
3 days before you are going to start Anabolic Again, test your e1RM on the following exercises: – – – – – –
Incline Bench Press DeadliHs (sumo or conven?onal stance) Flat Bench Press Straight Leg DeadliHs Standing Shoulder Press Squat / LegPress
•
Warm up thoroughly then choose a weight you can normally use for 8 reps and test yourself to failure.
•
Rest should be 5 to 10 minutes between each exercise test.
•
Use these results to calculate your star?ng e1rm
125
10 – An all out effort. The type that leaves you winded and needing 3-‐5 minutes to recovery, nothing leH in the tank. 9-‐ Heavy Effort. You might possibly have one more rep in you, but your training partner would need to ‘help’ at the top. 8-‐ Big Effort. The last two reps are a grind. You might have one more rep in you. 7-‐ Good Effort – It was tough, you probably could have got two more reps if you HAD two. 6-‐ Pumping – This is the type of effort you’d use to get a good solid pump. Weight isnt’ too heavy, but rather just enough that you can ‘feel’ the weight. 5-‐ Prac?ce sets – Weight is around 50% of your e1RM. This is the weight used to get work done, prac?ce form or work on weak areas.
CLUSTER ONE
CLUSTER TWO
Progressive Exercise: Incline Bench Press
Progressive Exercise:
Volume Exercise:
Volume Exercise:
Complimentary Exercise:
Complimentary Exercise:
Giant Exercise:
Giant Exercise:
Barbell Row
Standing DB Lateral Raise
Barbell Curls / Barbell Reverse Curls
Accessory Exercise: Chin-‐ups
Finishing Exercise: Adonis Cross
Squats
DB Straight Leg DeadliHs
Seated Quad Extensions
Step Ups
Accessory Exercise: Shrugs
Finishing Exercise: Calf Raises
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1set of 13 reps x 60% e1RM 1 set of 13 reps x 65% e1RM 1 set of 13 reps x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Volume Exercise: Incline Bench Press
8 sets of 8 reps x 70% of NEW e1RM
(8 sets, extended rest 120 seconds)
Super-‐Set: Cable Triceps Pushdowns
3 sets of 13 reps x Effort Level of 7
Chin Ups (Repeat for 3 total Supersets)
Followed immediately by: 3 sets of 13 reps x Effort Level of 7
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 13 x 60% e1RM 1 set of 13 x 65% e1RM 1 set of 13 x 70% e1RM
5 sets of 5 reps x Effort Level 6
Complimentary Exercise: Seated Quad Extensions (machine)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest) (8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 8
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 5 reps x Effort Level 6
Complimentary Exercise: Seated Quad Extensions (machine)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest) (8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 8
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive E xercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 ser of 13 reps x 70% e1RM 1 set of 8 reps x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions (machine)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest) (8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
5 sets of 8 x Effort Level of 8
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Shrugs Calf Raises (Repeat for 3 total Supersets)
13 x Effort Level of 6 13 x Effort Level of 6
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 13 repss x 60% e1RM 1 set of 13 reps x 65% e1RM 1 set of 13 reps x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
5 sets of 13 reps x Effort Level of 7 Followed Immediately by: 5 sets of 13 reps x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 ser of 13 reps x 70% e1RM 1 set of 8 reps x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
5 sets of 13 reps x Effort Level of 7 Followed Immediately by: 5 sets of 13 reps x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Volume Exercise: Incline Bench Press 8 sets of 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Cable Triceps Pushdowns 3 sets of 13 reps x Effort Level of 7 Chin Ups (Repeat for 3 total Supersets)
Followed immediately by: 3 sets of 13 reps x Effort Level of 7
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 13 reps x 60% e1RM 1 set of 13 reps x 65% e1RM 1 set of 13 reps x 70% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 8
(8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 8
(8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 13 reps x 70% e1RM 1 set of 8 reps x 80% e1RM 1 set of as many reps as possible x 70% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 8
(8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Shrugs 13x Effort Level of 7 Calf Raises 21x Effort Level of 7 (Repeat for 3 total Supersets)
! I found that concentra?ng on a pause at the boSom of the incline bench press made this exercise more difficult and really worked my Triceps. Try a one-‐two count on the boSom of each rep. ! For the squats make sure you are consistent with your depth. Your stance can be wide or narrow (personal preference), but do not cheat yourself on the test day, if you weren’t deep enough, it doesn’t count. ! For the lateral raises, use a pause at the top each rep. ! For the Step-‐ups be sure not to ‘jump’ with your rear-‐foot to get started. Put all your weight on the heel of your front foot, then start the movement. ! For chinups, once you can do 3 sets of 13 with your bodyweight you can start to slowly add weight Do NOT sacrifice form for weight ! Finally, for the Adonis Cross, going slow makes this exercise deadly, try a three count on the way down and a three count on the way up. The more you can feel the stress move from your side delts to your rear delts, the more effec?ve the exercise becomes And don’t let your arms drop. ! If you have chain available, or even a piece of rope, use it to test your arms on the Adonis Cross. Have it so the chain or rope is touching your chest at the top of the movement, then make sure it stays touching through each rep.
CLUSTER ONE
CLUSTER TWO
Progressive Exercise: Barbell Flat Bench Press
Progressive Exercise:
Volume Exercise:
Volume Exercise:
Complimentary Exercise:
Complimentary Exercise:
Giant Exercise:
Giant Exercise:
Accessory Exercise:
Accessory Exercise:
Finishing Exercise:
Finishing Exercise:
Dumbbell Pull Overs
Standing Triceps Pull Down
Adonis Cross / Lateral Raise
Dumbbell Biceps Curls
Chin ups
Barbbell Straight Leg Dead LiH
Barbell or Dumbbell Step Ups
Barbell Back Squats
Good Mornings
Calf Raises
Barbell or Dumbbell Shrugs
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
1 set of 13 reps at x 60% e1RM 1 set of 13 reps at x 65% e1RM 1 set of 13 reps at x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Tricep Cable Pushdowns (2 sets, use 60 seconds rest)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps x Effort Level 10
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
1 set of 8 reps at x 70% e1RM 1 set of 8 reps at x 75% e1RM 1 set of 8 reps at x 80% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Tricep Cable Pushdowns (2 sets, use 60 seconds rest)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps x Effort Level 10
Progressive Exercise: Barbell Flat Bench Press
1 set of 13 reps at x 70% e1RM 1 set of 8 reps at x 80% e1RM 1 set of as many reps as possible at x 85% e1RM
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Tricep Cable Pushdowns (2 sets, use 60 seconds rest)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps x Effort Level 10
Volume Exercise: Bench Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Hammer Curls 13 x Effort Level of 7 Dumbbell Skull Crushers 8 x Effort Level of 7 (Repeat for 3 total Supersets)
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 13 x 60% e1RM 1 set of 13 x 65% e1RM 1 set of 13 x 70% e1RM
5 sets of 8 reps x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 5
1 set of 21 reps x Effort Level 8 1 set of 13 reps x Effort Level 8 1 set of 8 reps x Effort Level 8
1 set of 21 reps x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 8 reps x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 5
1 set of 21 reps x Effort Level 8 1 set of 13 reps x Effort Level 8 1 set of 8 reps x Effort Level 8
1 set of 21 reps x Effort Level 10
Progressive E xercise: Barbell Straight Leg DeadliJs 1 set of 13 reps at x 70% e1RM
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 8 reps at x 80% e1RM 1 set of as reps as possible at 85% e1RM
5 sets of 8 reps x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 5
1 set of 21 reps x Effort Level 8 1 set of 13 reps x Effort Level 8 1 set of 8 reps x Effort Level 8
1 set of 21 reps x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJ 8x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Shoulder Shrugs 13x Effort Level of 7 Dumbbell Calf Raises 21x Effort Level of 7 (Repeat for 3 total Supersets)
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
13 reps at x 60% e1RM 13 reps at x 65% e1RM 13 reps at x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Overhead Cable Triceps Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps xEffort Level 10
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
13 reps at x 60% e1RM
5 sets of 8 reps x Effort Level of 7
13 reps at x 65% e1RM 13 reps at x 70% e1RM
Complimentary Exercise: Overhead Cable Triceps Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps xEffort Level 10
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
13 reps at x 70% e1RM 8 reps at x 80% e1RM As reps as possible at 85% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Overhead Cable Triceps Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps xEffort Level 10
Volume Exercise: Bench Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Hammer Curls 13 x Effort Level of 7 Dumbbell Skull Crushers 8 x Effort Level of 7 (Repeat for 3 total Supersets)
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 13 x 60% e1RM 1 set of 13 x 65% e1RM 1 set of 13 x 70% e1RM
5 sets of 8 x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 x Effort Level of 5
1 set of 21 x Effort Level 8 1 set of 13 x Effort Level 8 1 set of 8 x Effort Level 8
1 set of 21 x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 8 x 70% e1RM 1 set of 8 x 75% e1RM 1 set of 8 x 80% e1RM
5 sets of 8 x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 x Effort Level of 5
1 set of 21 x Effort Level 8 1 set of 13 x Effort Level 8 1 set of 8 x Effort Level 8
1 set of 21 x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
13 reps at x 70% e1RM 8 reps at x 80% e1RM As reps as possible at 85% e1RM
5 sets of 8 x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 x Effort Level of 5
1 set of 21 x Effort Level 8 1 set of 13 x Effort Level 8 1 set of 8 x Effort Level 8
1 set of 21 x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJ 8x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Shoulder Shrugs 13x Effort Level of 7 Dumbbell Calf Raises 21x Effort Level of 7 (Repeat for 3 total Supersets)
! For the Pullovers you can use dumbbells, a single dumbbell, a barbell or even a keSle bell, just be sure to get a good stretch at the top and try your best to flex your lats as you bring the weight back over head. ! U?lize the squats as a way to get usde to going low and using proper form. Your stance can be wide or narrow (personal preference). ! Take it easy on the good mornings. Just put the work in. They are an effort level of 5, so no reason to kill youself on this, just get the mo?on in. ! For the Step-‐ups be sure not to ‘jump’ with your rear-‐foot to get started. Put all your weight on the heel of your front foot, then start the movement. ! Finally, use the same technique for your working sets of bench press that you use for your tes?ng set… try to keep your form and temp exactly the same.
CLUSTER ONE
CLUSTER TWO
Progressive Exercise: Standing Shoulder Press
Progressive Exercise:
Volume Exercise:
Volume Exercise:
Complimentary Exercise:
Complimentary Exercise:
Giant Exercise:
Giant Exercise:
Accessory Exercise:
Accessory Exercise:
Finishing Exercise:
Finishing Exercise:
Triceps cable press downs
Incline Dumbell Fly
2 arm Double Row / Chin ups
Hammer Curls
Rear Delt Dumbbell Flies
Dead LiHs
Quad Extensions
Standing Dumbbell Shrugs
Reverse Lunges
Calf Raises
Step Ups
Progressive Exercise: Standing Barbell Shoulder Press
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
13x 60% e1RM 13x 65% e1RM 13x 70% e1RM
5 sets o 13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
1 set of 21 x Effort Level 10
Progressive Exercise: Standing Barbell Shoulder Press
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
5 sets o 13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly
Standing bent two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
Super-‐Set:
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
1 set of 21 x Effort Level 10
Progressive Exercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets o 13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
1 set of 21 x Effort Level 10
Progressive Exercise: Standing Barbell Shoulder Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Dumbbell Bench Press Dumbbell Two Arm Bent Rows (Repeat for 3 total Supersets)
13 x Effort Level of 7 8 x Effort Level of 7
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
13 x 60% e1RM 13 x 65% e1RM 13 x 70% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: DeadliJ 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Barbell Shoulder Shrugs Dumbbell Reverse Lunges (Repeat for 3 total Supersets)
13 x Effort Level of 7 21 x Effort Level of 7
Progressive Exercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
13x 60% e1RM 13x 65% e1RM 13x 70% e1RM
13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly (3 sets, use 70% e1RM from month 2)
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
8x Effort Level 8
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
21xEffort Level 10
Progressive Exercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly (3 sets, use 70% e1RM from month 2)
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
8x Effort Level 8
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
21xEffort Level 10
Progressive E xercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly (3 sets, use 70% e1RM from month 2)
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
8x Effort Level 8
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
21xEffort Level 10
Progressive Exercise: Standing Barbell Shoulder Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Dumbbell Bench Press Dumbbell Two Arm Bent Rows (Repeat for 3 total Supersets)
13 x Effort Level of 7 8 x Effort Level of 7
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
13 x 60% e1RM 13 x 65% e1RM 13 x 70% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive E xercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: DeadliJ 8x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Barbell Shoulder Shrugs Dumbbell Reverse Lunges (Repeat for 3 total Supersets)
13x Effort Level of 7 21x Effort Level of 7
! The shoulder press is a strict press and NOT a push press so don’t use your legs to get an extra rep or two, keep It strict. ! Use a slow tempo on rear delt flies, make sure you feel the stress in your rear delts. ! For the Step-‐ups be sure not to ‘jump’ with your rear-‐foot to get started. Put all your weight on the heel of your front foot, then start the movement. ! Dead liHs can be conven?onal stance, sumo stance or hybrid, your choice.
•
There are no fancy exercises in Anabolic Again. All exercises should be performed under strict control. The best way I can describe control is: At any point during your rep you should be able to stop and pause the weight. This ensures you are not swinging or bouncing the weight.
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I am also assuming you are an experienced liHer and do not need much guidance on how to perform these exercises.
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I have not included pictures for any of the machine or cable based exercises as they should be self explanatory.
•
If my pictures are unclear you can always Google the ?tle of the exercise to find videos or alterna?ve exercise descrip?ons.
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The most popular subs?tu?on is replacing squats with the leg press. I have not done this personally but clients who used the first version of Anabolic Again have used this subs?tu?on with success.
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To replace the triceps cable pushdowns you can do lying dumbbell extensions (also known as French curls or skull crushers)
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Bent 2 arm double rows is a barbell row performed with dumbbells. 197
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Measuring muscle mass isn’t as simple as it might seem, and unless you have access to a high tech body composi?on lab you will be leH guessing at how much muscle mass you have and more importantly whether or not your muscles are growing.
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Some common mistakes made when trying to define muscle mass gains and changes in muscle mass comes from a misunderstanding of the following two defini?ons “Lean Body Mass” and “Skeletal Muscle Mass”.
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Lean Body Mass -‐ Defini?on: – This is all the parts of your body that are not fat. This includes skeletal muscle, smooth muscle, bone, organs, blood vessels, blood, intracellular water, extracellular water, and depending on the way you measure it the food in your stomach and intes?nes will also show up as lean body mass.
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Skeletal Muscle Mass -‐ Defini?on: – Skeletal muscles are the ones you build in the gym by working out with weights like your biceps, chest legs and back. You have conscious control of your skeletal muscles. In other words you can decide when you want to flex these muscles.
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Skeletal muscle mass usually makes up about 50% of your total Lean body Mass (the rest is bone, blood, organs, smooth muscles, water and other non muscle ?ssues).
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These defini?ons are important because “Lean Body Mass” and “Skeletal Muscle Mass” are oJen assumed to be the same.
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Many measurement techniques can only determine changes in total Lean Body Mass without dis?nguishing the skeletal muscle mass component from the rest. Research studies on muscle building tend to look at total lean body mass changes instead of skeletal muscle mass changes specifically.
•
This can produce false results as transient changes in hydra?on (body water) and food in your system (having a full or empty stomach) can greatly influence your lean body mass measurement without any real change in skeletal muscle mass.
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rapid changes in bodyweight are usually due to changes in the other parts of your Lean Body Mass that are NOT Skeletal Muscle.
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The most accurate way of measuring changes in the size of specific muscles is with a DEXA scanning machine. If you check with your local university you might be able to get into one of these labs to have you body composi?on done. Otherwise you are basically leH guessing, and unless you can get access to a DEXA scan you’ve got to come up with a cheaper and simpler way to measure your muscle mass.
•
This is why we developed The Muscle Index
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There are 2 facts that we know about body composi?on that can be combined to create a simple and effec?ve way to measure gains in muscle mass.
•
1. Muscle Cross Sec?onal Area is directly related to the strength of the muscle. In other words, the bigger the muscle is the strong it is. I’m sure this isn’t news to you.
•
2. Your waist measurement can give us an accurate indica?on of your overall fat mass as men typically store the bulk of their fat around the waist.
•
With these two pieces of informa?on we can determine how much muscle you have with the two following measurements: 1. Volume Index (VI): compares muscle size to waist size 2. Strength Index (SI): compares strength to bodyweight
VI x SI = Muscle Index (MI) •
The Muscle Index is your most accurate way of determining both your total muscle mass and changes in your total muscle mass. This is a rela?ve number that s for your body weight, fat mass and hydra?on status.
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•
There are mul?ple key circumference measurements that tell us about the size of various muscles on your body. The key circumference measurements you must take are as follows: – M#1: Upper arm circumference -‐ Take this measurement at the thickest part of your bicep/triceps girth. Take this measurement in the flexed posi?on (keep in mind to flex both bicep and triceps at the same ?me) – M#2: Shoulder circumference -‐ This is a measurement of the circumference of your shoulder girdle which includes the size and thickness of your shoulders mid chest, traps and upper back. Take this measurement standing in good posture with the tape wrapping around the outside of your shoulders across the middle of your chest and across the widest part of your upper back. The tape measure should be lined up with the widest part of your shoulders and will be approximately at the height of your arm pit (as viewed with your arms relaxed at your sides) – M#3: Chest circumference -‐ This measurement is taken as a circumference around the thickest part of your chest and around your back. The tape measure goes under your arms and around your chest at approximately the height of your nipples. – M#4: Thigh circumference -‐ Thigh measurement is taken at the thickest part of your leg approximately 2/3 up from your knee t. Take this as a circumference around your leg. – M#5: Waist circumference -‐ Take your waist measurement at the level of your belly buSon.
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Add the first 4 measurements together (M1 to M4) then divide it by the M5, the answer is your Volume Index (VI). 219
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We know the strength of a muscle is directly related to its cross sec?onal area (size) therefore strength must be included in our muscle mass measurement. Strength is also exercise specific and rep range specific.
•
This means that a person who regularly trains in the 10-‐12 rep range will have developed strength in this rep range more so than in the 3-‐5 rep range. For this reason we use the e1RM formula to predict your one rep max strength (instead of measuring your 1 rep max directly)
•
e1RM recap: If you can bench press 225lbs for 8 reps you would es?mate your 1 rep max (e1RM) as follows:
•
[(225lbs x 8) x 0.0333] + 225lbs = 284.9lbs (round to 285lbs)
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By using your e1RM you can test your strength in the rep range that you are most comfortable with and that matches your regular workout rep ranges
•
TEST LIFTS -‐ There are 5 standard liHs that you will use to test your maximum strength. 1. Squat 2. Bench Press 3. DeadliH: Conven?onal or Sumo 4. Standing Barbell Shoulder Press 5. Pull Ups* *Use Pulldowns if you cannot complete a chin up with your bodyweight
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Note: Select a weight that will allow you to complete between 5 – 15 reps for each li=.
•
Tes?ng procedure -‐ It is too difficult to test your en?re body during one session therefore you must break up your test days into sec?ons. The following breakdown is what I have found works best for tes?ng each muscle group without compromising the other tests. – Test Day 1 DeadliJ & Standing Barbell Shoulder Press – Test Day 2 Bench Press & Pull Ups (or Pulldowns) – Test Day 3 Squats
•
Warm up the specific test muscles with a series of light sets (approx 40-‐60% of your working weight) for 3-‐5 sets (you can take more warm up sets if you feel it’s necessary). Once you feel that you’re ts and muscles are warm enough complete one test set for each exercise listed. Select a weight you can complete more than 5 reps but less than 15 for the test set. The total number of reps x the weight you liH is your aggregate upper body strength number.
•
If you regularly train in the 8-‐12 rep range choose a weight that you are fairly certain you can liH for 10 reps to test with. On the other hand if you rou?nely train in the 3-‐7 rep range choose a weight that you are fairly certain you can liH for 5-‐7 reps and use it for your test set.
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•
Use this Formula to determine your 1 rep max strength for each liH:
•
[(weight liJed x reps) x 0.0333] + weight liJed = e1RM
• • • • •
Squat =(S1) Flat Barbell Bench Press =(S2) DeadliJ =(S3) Standing Barbell Shoulder Press =(S4) Chin Up (or Pulldown) =(S5)
•
Note: It doesn’t maSer if you don’t use the test exercises in your regular workout rou?ne. You can s?ll use them as a measurement of rela?ve strength. Any change you have in muscle mass and strength will be reflected in these test exercises regardless if they are part of your workouts. Calcula?ng Strength Index (SI)
[(S1) + (S2) + (S3) + (S4) + (S5)] ÷ bodyweight = SI
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Q: Is Anabolic Slow Down the same thing as ‘Sarcopenia’? No, but they are related. Sarcopenia is the loss of muscle due to the mul?ple factors associated with aging. Anabolic Slow Down is a decreased anabolic response due to prolonged resistance training. So they are similar, and probably involve some similar pathways, but they are also very different. Q: Has this workout been tested in a scien?fic study? No, and it probably never will be. While the science behind the Anabolic Con?nuum is concrete, the Anabolic Again solu?on is theore?cal based on the known science at this ?me. So it’s a really, really good guess at what might work and it has been tested in real world seIng, but it has not been ‘clinically tested’. Q: Is the Anabolic Con?nuum Muscle Specific? Quite possibly. It would make sense that someone with over-‐developed legs (sprint speed skater) could s?ll build muscle on his or her upper-‐body, even though their lower bodies aren’t nearly as responsive. Q: I was expec?ng some fancy exercises, but all of the ones you recommend are really basic, what gives? You do not need fancy exercises to build muscle mass. While they are entertaining and fun to try, the main exercises are the main exercises for a reason – they work well. Q: I want to use KeKle bells in Anabolic Again, where would you fit them in? I would use KeSle Bells AFTER finishing the Anabolic Again Muscle Building Protocol.
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Q: Can I incorporate parts of the Anabolic Again protocol with my regular workout? No -‐ the Anabolic Again protocol is designed to be done from start to finish as it’s own workout. You will lose the benefit of the protocol if you try to use only certain parts of it, you must complete all 16 weeks in a row and it is laid out to get the full benefit. Q: I only have approximately 1 hour to workout per session will I be able to do the Anabolic Again protocol in this ?me frame? Yes each anabolic again workout is designed to last approximately 1 hour (give or take 10 mins). As long as you s?ck to the prescribed rest periods during your accessory an complimentary sets you should have no problem geIng through the workout in an hour. Q: I workout at home, can I s?ll follow the Anabolic Again program? Yes, as long as you have some basic equipment such as: A squat rack, a bar, and a ton of weight! If you want to workout at home, and are serious about geIng back on track, then spend the money and do it right (In fact, this is exactly what I did). Q: What do I do once I’m finished the 12 week program? Once you are finished your 12 week program you can go back to following your favorite workout program. It can be low or high volume, it can be bodyweight training or keSlebells, it just can’t be Compound Cluster Cycles. Take a break of at least 2-‐3 months before aSemp?ng another cycle of Anabolic Again. Q: Can I lose fat while following Anabolic Again? Absolutely, you can lose a ton of body fat while following Anabolic Again. You could lose 25 pounds of fat if you wanted to, it all depends on your diet. If you follow a calorie restricted diet while you are following Anabolic Again, you will lose body fat. If you are going to lower your calorie intake while following anabolic again I suggest not going below HALF of the maximal calorie sugges?ons from your ESTIMATED MAX CALORIES NEEDS Chart. I’d also increase your protein intake from the 100-‐150 range to between 150-‐200.
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1
About Brad Pilon and the Anabolic Again Muscle Building Protocol… My name is Brad Pilon. I'm the author of Eat Stop Eat and How Much Protein. I've developed a revolu?onary new 12 week muscle building protocol called Anabolic Again. This protocol is the first muscle building program to ever be designed specifically to help the experienced liHer who has stopped growing and stopped geIng stronger. This program is based on the recently uncovered phenomenon of Anabolic Slow Down, an emerging new area of study in the world of exercise science. Chances are Anabolic Again is a radical change from the way you are used to training. You are not going to find this program in top fitness magazines or being endorsed by elite trainers, because quite frankly, they’ve never heard of it. Just – The informa?on in Anabolic Again is for educa?on purposes only. It is not medical advice and is not intended to replace the advice or aSen?on of qualified health-‐care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medica?ons. Brad Pilon, MS Creator of the Anabolic Again Protocol. Brad’s other websites include: www.BradPilon.com www.EatStopEat.com www.TruthAboutProtein.com
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Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommenda?ons are not medical guidelines and are for educa?onal purposes only. You must consult your physician prior to star?ng this program or if you have any medical condi?on or injury that contraindicates physical ac?vity. This program is designed for healthy individuals 18 years and older only. The informa?on in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before prac?cing the exercises in this book, be sure that your equipment is well-‐maintained, and do not take risks beyond your level of experience, ap?tude, training and fitness. The exercises in this book are not intended as a subs?tute for any exercise rou?ne or treatment or dietary regimen that may have been prescribed by your physician. Don’t liH heavy weights if you are alone, inexperienced, injured, or fa?gued. Don’t perform any exercise unless you have been shown the proper technique by a cer?fied personal trainer or cer?fied strength and condi?oning specialist. Always ask for instruc?on and assistance when liHing. Don’t perform any exercise without proper instruc?on. Always do a warm-‐up prior to strength training and interval training. See your physician before star?ng any exercise or nutri?on program. If you are taking any medica?ons, you must talk to your physician before star?ng any exercise program, including the Anabolic Again Muscle Building Protocol. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examina?on if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutri?onal changes with your physician or a ed die?cian. If your physician recommends that you don’t use The Anabolic Again Protocol, please follow your doctor’s orders.
3
It is very important to train properly and follow instruc?ons in order to get the maximum benefits for the Anabolic Again Protocol. 1) This Program is for EXPERIENCED liJers only. Do not aKempt this program if you are a beginner. 2) Don't do anything that hurts or ‘doesn't feel right’. It’s OK to train while ‘sore’ but NOT while ‘hurt’. If you don’t know the difference, this program is probably not for you. 3) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Anabolic Again was designed so you could insert an extra rest day whenever needed. 4) Use a spoSer if you are training with heavy weights. If you train alone at home, follow my recommenda?ons in the manual and do NOT train to failure. Except on the third day – find a spoSer for this day. 5) This is not a ‘work from home’ type of program, unless you have a really, really nice home gym. If you do not have access to heavy weights, this is not the right program for you. 6) If you want to start the Anabolic Again Protocol but think you have an injury, get medical aSen?on and have a professional therapist rehabilitate your injury before star?ng this program. 7) Check with your doctor before star?ng a new exercise or diet program. Safety first!
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•
First off, let me say that geIng big, strong and powerful is not rocket science. It takes intense effort, progression and adequate recovery to build muscle (with or without drugs).
•
Let me also say that the vast majority of what you read about ‘building muscle’ is almost all a form of ‘info-‐ tainment’ (sciency sounding ar?cles meant more to entertain then they are to educate – think supplement adver?sements).
•
Of course the further you progresses and the more muscle and strength you gain, the less easily the gains come. This is not only obvious to anyone who has worked out consistently over the years, but is also a phenomenon that is validated by scien?fic research. This is the sole reason why this program was developed.
•
For many people who have been working out long enough to see no?ceable results, their gains in size and strength have most likely come to a complete halt.
•
They have goSen to the point where ‘going to the gym’ is just a habit, a way to stay in shape, but no longer a way to actually improve and gain muscle or get stronger.
•
They may not know it, but they are actually suffering from a physiological phenomenon known as ‘Anabolic Slow Down’.
•
This is the reason this manual was created. 6
•
The reason for crea?ng the Anabolic Again protocol is simple: I have been training consistently for the last ten years, and I look exactly the same.
•
I made phenomenal gains in size and strength in my twen?es, only to see those same gains come a screeching halt in my thir?es.
•
I wasn’t losing muscle, and when my ts permiSed I could occasionally get back to being ALMOST as strong as I was when I was younger, but I was definitely suffering the same fate that most people begin to suffer aHer 10-‐15 years of steady and consistent training: I wasn’t seeing the results I wanted to see, and I wasn’t seeing the results that I DESERVED to see.
•
With a liSle bit of research I realized I was suffering from something called ‘Anabolic Slow Down’. For whatever reason my muscles were no longer responding to my workouts.
•
In short, I was geIng almost zero progress out of my workouts. 7
•
There isn’t much that can be called new in the world of weight liHing. Almost every idea is either used, recycled or ‘borrowed’ from some other source.
•
Anabolic Again is no different. I did not rewrite the rules of weight liHing, I simply rearranged them to fit my needs.
•
I took my favorite weight training programs and combined them, using the strengths of each one to compliment what I believed to be the weakness of the others.
•
Not that these programs were weak by any means (They were my favorites for a reason), but they needed to be fixed for the expressed reason of comba?ng Anabolic Slow Down.
•
I had to DRASTICALLY alter how I arranged my workouts in order to have a figh?ng chance at bea?ng Anabolic Slow Down.
•
Here is a list of the four main workouts that helped shape and inspire the Anabolic Again protocol.
8
•
The ‘Sheiko’ rou?ne is a power liHing protocol developed by Boris Sheiko.
•
I loved the frequency (the amount of ?mes you work a muscle or muscle group) of the Sheiko power liHing rou?ne.
•
In this rou?ne you workout for LONG (some?mes over two hours) periods, where you squat, dead liH and bench several ?mes in a week.
•
SquaIng, dead liHing and bench pressing 4 or 5 days a week may sound extreme, but a funny thing happened about a month into this program: My liHs “FELT” awesome. I was in a groove. Training while ‘?ght’ seemed to have no?ceable benefits.
•
Unfortunately I found the Sheiko programs didn’t provide enough rest. Obviously, this is a personal observa?on and not a slight against what I believe to be a great program.
•
So from Sheiko I took the idea of high frequency training, but found other ways to increase the amount of rest. 9
•
The 5/3/1 program is designed by re?red power liHer Jim Wendler.
•
I had very good results with the Progression of the 5/3/1 rou?ne.
•
There are many benefits to this program, but to me the main benefit is it’s straight forward and simplis?c approach to strength progression.
•
My strength increased every month on this program.
•
While these constant improvements in strength were great, in order fix Anabolic Slow Down I needed to take advantage of the early changes that occur in a muscle during the first 24-‐48 hours aHer a workout.
•
So this progression simply had to be ’faster’. What I accomplished in a month, I need to accomplish in week for the purpose of pushing my body into recovering from anabolic slow down.
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The Adonis Effect program is probably one of the best thought-‐out programs currently on the market (of course I’m bias – I helped review the science behind it).
•
Designed by John Barban and based on our research into body propor?ons the Adonis Effect workout has the purpose of altering body propor?ons more than simply ‘adding muscle mass’.
•
I found the daily volume of this workout to be perfect. And thus used it as a template for my Anabolic Again Workouts.
•
Just like the Sheiko and the 5/3/1 program, there is nothing wrong with the Adonis Effect program save for the fact that is was not designed with the sole purpose of overcoming Anabolic Slow Down.
•
And, since a workout is only as good as it’s defined purpose, I knew I was going to have to make some tweaks to it.
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I really enjoy High Intensity Training, a style made popular by body builder Mike Mentzer and writer/inventor Arthur Jones.
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In this style of training you workout for very brief periods, and with excep?onally long rest periods in between workouts, some?mes going as long as 14 days in-‐between training sessions.
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I was able to maintain my muscle mass while training as liSle as once or twice a week for long periods of ?me.
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However, I wasn’t able to get stronger or add any muscle. This being said, the one MAJOR benefit was that my ts felt TERRIFIC.
•
Somehow I need to find a way to incorporate this type of rest and recovery into the Anabolic Again protocol, while also having room for the amount of volume, progression and frequency needed to get me growing again.
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These four workouts served as the star?ng point for Anabolic Again. These aren’t the only influences by any means, but they are the four main ones worth men?oning.
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My goal was to take the best parts of some of my favorite workouts and combined them into a new style of training.
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Basically, aHer reviewing these workouts I realized I needed to find a way to incorporate more volume, more frequency, more progression and more rest into my workouts.
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This seemed almost impossible un?l one night I realized that ALL of the best parts of these workouts could be combined into something called ‘Compound Cluster Cycles’.
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But, before I begin explaining this workout, there are some things that we need to review first.
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Obviously, if you have been training for long enough to need this program you know a thing or two about training.
•
This being said, it’s worth reexamining the basics in-‐order to try and figure out why you stopped progressing. 13
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Simply put, muscles are the contrac?le units of the body. For some reason most people think they are ‘made of protein’ but in reality, they are mostly water held together by protein.
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Their job is to create force. Typically this force is used to create mo?on.
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Your muscles are aSached to your bones via tendons. It is this contrac?le unit that allows you to Move your limbs.
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Muscle is an amazingly adaptable part of your body, since it has The capacity to respond to stress by becoming more efficient.
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(Plus a bunch of anatomy you really don’t need to know) 16
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It is widely accepted in the scien?fic community that the amount you use your muscles is the main factor in influencing muscle growth in adults.
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In other words, how much and how oHen you stress your muscles dictates how big your muscles will become.
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Obviously this is a very simplified descrip?on of the cause and effect rela?onship of work and muscle growth, but for our needs there really isn’t any reason to dig any deeper.
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In reality, the phenomena of muscle growth is extremely complex, and involves much more than simply working out and ea?ng protein.
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The process of muscle growth is regulated by mechanical, hormonal and nutri?onal signals.
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AND, as we are about to learn, there are many other factors that can limit how large a muscle can become.
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This is the essen?al theory behind weight training and muscle growth.
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Weight training causes a SMALL amount of muscle damage.
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Muscles respond to this damage by repairing and remodeling so that they are beSer prepared to deal with future damage.
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This remodeling will typically involve some form of hypertrophy or growth.
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Unfortunately, this remodeling is also transient – if you wait to long, it goes away. If you train again to early, it may be stunted.
Exercise
Muscle Remodeling and Hypertrophy (Growth)
Essen?al Muscle Damage
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Muscle responds to work.
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When a muscle is challenged with a workload above a certain threshold it will adapt during recovery by growing larger and stronger.
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This process is called remodeling and is VERY specific. Your muscles will adapt to the EXACT type of stress that is placed on them, and this adapta?on is exclusive to the muscle group that has been stressed (Despite common folklore, squaIng does NOT make your biceps bigger).
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This is the basic premise behind liHing weights -‐ Stress the muscle by making it contract against a heavy weight or resistance, repeat this process un?l the muscle is fa?gued and damaged then let it recover and it will grow.
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This basic theory has been proven categorically in both men and women across a large range of ages.
However…
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Research, experience and simple logic has proven that you simply can’t grow forever…At least, not without using a lot of drugs.
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There is a very large body of scien?fic research studying the factors that limit to how much lean body mass you can build naturally. Our bodies have built in protec?ve mechanisms to prevent uncontrolled muscle growth. We simply cannot con?nue to build muscle at an uncontrolled rate.
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In fact, uncontrolled growth is HIGHLY damaging to the human body (think cancer). 19
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Your individual gene?c poten?al is largely determined by your adult height and the specific muscle distribu?on paSern you inherited from your parents.
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You can increase the size and strength of your muscles, however you (and everyone else) are limited by your own personal gene?c poten?al.
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There are chemical compounds in your body that serve the purpose of limi?ng muscle growth. In fact, just like every other process in your body, muscle growth is ?ghtly regulated by your physiology.
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Things like the available satellite cell pool for an individual muscle, and regula?ng compounds like Myosta?n and MechanoGrowth Factor all play a role in determining your muscle mass.
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In other words, you can grow, but you can’t grow forever.
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The key is to maximize this growth – to push up as close to your personal maximum as possible.
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Despite knowing that we are ALL limited by our gene?cs, I am also POSITIVE that very few of us have hit our proverbial ‘gene?c limit’.
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We may be close, but there is s?ll room to grow.
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For most of us, we hit the limit imposed by our current training paradigms long before we hit our true gene?c limits. The key to new growth is rethinking how we approach our training.
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1. Muscle is a contrac?le unit made up of water (approx 80%) and protein (less than 20%). 2. Muscle grows as a response to being challenged. 3. This growth is dependent on an adequate size of the challenge, and adequate rest in between ‘challenges’. 4. Typically this ‘challenge’ occurs when a muscle is forced to contract against resistance. 5. Weight training is the most common way to accomplish this challenge. 6. Research has shown that in men and women of all ages weight training can increase the size and strength of your muscles. 7. Research has also shown us that this growth is limited. 8. The purpose of the next chapter is to explore exactly how much muscle we can realis?cally expect to add with ANY weight training program. 21
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If you are reading this report then I’m going to make the assump?on that you are interested in either building muscle or at least maintaining the muscle you already have while also losing as much body fat as possible.
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With this in mind, it is important for you to know there are actually two different types of muscle growth. 1) Juvenile Muscle Growth
2) Work Induced Muscle Growth •
It is this liSle known fact that allows people to tell you their success stories of how they put on thirty pounds of muscle using their ‘patented’ workout program.
•
Upon closer inspec?on you will find that in most of the ‘before’ pictures these people are almost always teenagers, 17 or 18 years old, and in the ‘aHer’ pictures they are in their early twen?es.
•
The magic lies in the fact that, for a brief period of your life, these two types of muscle growth actually overlap. 23
•
When you are young your body is undergoing a type of growth called ‘juvenile growth’. Your muscles are growing at an unparalleled rate while your body grows both in height and maturity.
•
It is this type of muscle growth that is very sensi?ve to nutrient status, specifically calorie and protein intake.
•
This is why poorly fed children tend to be smaller than normally fed children. This is also why re-‐feeding a group of poorly fed children will quickly return them to normal ranges of muscle mass.
•
Juvenile growth con?nues un?l you’ve reached full skeletal maturity (when your bones fuse and stop growing), this typically happens when you’re a young adult in your early twen?es.
•
Once you have reached your full mature size, this high-‐ speed nutrient dependent growth comes screeching to a halt. In other words, you are simply done growing.
24
•
Work induced growth is the second type of muscle growth. This type of muscle growth is caused by placing ‘mechanical stress’ (such as liHing weights) on your muscles.
•
The explana?on behind Work Induced Muscle Growth is as follows: As you stress your muscles and challenge them by making them contract against some form of resistance, they respond by adap?ng to become stronger and larger.
•
Work induced muscle growth is much slower than juvenile muscle growth and nutrient status (what, or how much you eat) has far less influence over this type of growth.
•
In other words, once you are a full grown adult, it is the work you do in the gym that determines how much more your muscles will grow! (not some magical diet).
•
In fact, with the proper amount of work, human muscles can maintain or even increase in size during extended periods of very low calorie and moderate protein diets (for more informa?on on this see www.EatStopEat.com)
25
•
AHer puberty, when sex steroids like Testosterone are at their highest, the human body is in a unique state when work induced AND juvenile growth happen at the same ?me. This typically happens in the early to mid twen?es.
•
This is why young (18-‐25 year old) men with liSle or no training experience are always the ones who get the most impressive weight gain results in clinical research trials (and I suspect this is also the reason why this is the type of person who is always asked to take part in muscle building research studies).
•
This overlapping effect of juvenile and work induced muscle growth is the reason today’s workout advice confuses so many of us, including me.
•
The prac?ce of simply training 6 days a week, while ea?ng high amounts of calories and high protein may have worked great when we were 21, but not anymore.
•
The cold hard truth is that if you are older than 30 or you’ve been training for more than 10 years your days of gaining fiHeen pounds of muscle over a summer are long gone.
•
Protein and calories have a minimal, almost undetectable effect on our muscle growth, and our workouts must be more planned and technical (rather than just showing up to the gym)
•
For advanced trainers, we are leH with nothing but hard work and proper recovery to s?mulate our muscles to grow, and even when they do grow, they are going to grow very slowly. 26
There are 3 major components to work induced growth: 1) Stress/Intensity – Most commonly referring to how much weight you are liHing, or more specifically how much force is being applied to each contrac?on. 2) Volume – Referring to how much work you do in a given ?me. You will most likely track your volume by reps x sets. For example 1 set of 10 reps is twice as much volume as 1 set of 5 reps (liHing the same weight). 3) Frequency – How oHen you workout, usually this is best thought of as how many ?mes you workout per week. For example if you workout two ?mes per week, you would say that you’re frequency is twice a week. There are two more components to work induced growth that are oJen overlooked. 1) Progress – How much we improve from one training session to the next. 2) Rest & Recovery – The remodeling that occurs as a result of a workout happens AFTER the workout, when the muscle is recupera?ng (as long as it is ALLOWED to recuperate).
27
•
It may seem like everyone has muscle growth all figured out, but the truth is, the study of muscle building and muscle growth is fairly young (by scien?fic standards).
•
In fact, not only is the study of muscle growth young, but it’s also limited by our ability to actually measure muscle growth mainly because muscle growth is a very slow process (rela?ve to other processes in the body).
•
Combine this with the fact that our anecdotal examples of muscle building are skewed by the use of drugs, by unrealis?c expecta?ons and by clever use of photography, ligh?ng, and computer edi?ng, and it becomes clear why it’s so difficult to study ‘muscle building’
•
Luckily, there is a large amount of research on human body propor?ons that can give us excellent insight into our ability to build muscle, and give us clues to why muscle eventually stops growing.
28
•
To understand muscle and muscle building we need to start with something called ‘epidemiology’
•
Basically, we need to study large groups of humans to figure out what is ‘normal’ and what are ‘outliers’.
•
When we graph this data, we typically get something that is called a ‘normal distribu?on’.
•
Basically, this is a way of looking at averages, and how far a group of people can move away from that average.
•
By studying these averages it helps us realize why our muscle growth has slowed, and how much more we can possibly grow.
•
AHer all, have you ever stopped to consider what the AVERAGE amount of muscle is for someone your height?
29
•
A normal distribu?on can be used to describe any variable that clusters around a mean.
•
Since this is a rather meaningless defini?on, lets look at it this way: A normal distribu?on is how we describe the traits of a really large group of people.
•
For example, the heights of adult males in the U.S. are roughly normally distributed, with a mean of about 70 inches.
•
This means that the ‘average height of a man in the US is about 70inches’’
•
Most men have a height close to the mean, but there are a small number of outliers have a height significantly above or below the mean.
•
So if the average height is 70 inches, the ‘outliers’ would be NBA Basketball players on one end, and Dwarfs on the other. 30
•
Basically, a normal distribu?on looks like a Bell…
31
•
The average height for adult men in the U.S. is about 70 inches, We call this the Mean.
•
The standard devia?on (SD) is around 3 inches.
•
This means that most men (about 68 percent), fall within one Standard Devia?on of the mean (67–73 inches)
•
Whereas almost all men (about 95%) fall within two Standard devia?ons of the mean (64–76 in).
•
If the standard devia?on were zero, then all men in the U.S. would be exactly 70 inches tall.
•
I realize this may be a liSle confusing but don’t worry it all relates back to muscle growth…
32
Almost 70% of all U.S. Men
As extremely rare as it is, we all probably know someone In this range!
5’1” 5’4” 5’7”
5’10”
6’1” 6’4” 6’7” The Mean
Most of the popula?on falls somewhere along this con?nuum. 33
Alright, so you are probably wondering what do: – – – –
Normal Distribu?ons Means Standard Devia?ons Height Have to do with the process of Gaining Muscle? Well, believe it or not, the answer is:
Almost EVERYTHING. •
It is a well known fact in the scien?fic community (but one that is rarely talked about in the body buildling community) that the amount of lean mass you have is ?ghtly correlated to your height.
•
This means that for people of the same height, Lean Mass follows a normal distribu?on ( just like our height example from before)
•
Meaning most people are in the middle, with outliers to the far leH and far right of the curve.
•
From my review of the research I have found that there is a Standard Devia?on of Approx 7 pounds for men within two Standard Devia?ons of Average height.
•
This means that if you are between 5’4” and 6’3” you will fall into these rules.
34
Most men who workout are somewhere in here
Max Poten?al for 98% of the popula?on Some Pro athletes and other ‘gene?c freaks’
127 lbs. 134
141 lbs. 148 155 lbs. 162 170 lbs.
POUNDS OF LEAN MASS You need to be aware of this informa?on to set REALISTIC expecta?ons of how much muscle you can build!
35
•
I know this science stuff can be dry, but you need to be aware of this informa?on to set REALISTIC expecta?ons of how much muscle you can build or even carry on your body!
•
Look at the previous page again – this clearly outlines why you probably will not be 5’10” and 190 pounds with 8% body fat unless you are an extremely lucky person with great gene?cs, or on steroids.
•
For most of us a much more realis?c goal would be 5’10” and 175 pounds with 9% body fat.
•
However, keep in mind that just as for a super small group of people 5’10 and 190 pounds at 8% IS POSSIBLE, there is another group where 5’10” and 160 pounds at 8% is IMPOSSIBLE. You have to know your limita?ons…then get as close to them as possible!
•
Lastly a quick note: All weights in this manual are true FASTED weights. As an example, day to day my bodyweight is roughly 177-‐179 pounds, but my weight aHer a 24 hour fast is 173-‐175 pounds.
•
So 173-‐175 is my TRUE body weight.
36
•
The interes?ng thing about lean mass is that it is fairly predictable at any given height.
•
Meaning for every inch in height, all you need to do is add roughly 7 pounds to the mean. For people below 5’10”, all you need to do is subtract roughly 7 pounds from the mean.
•
So if the mean for an athle?c 5’10 male is about 148 pounds of lean mass, then we can es?mate the mean for a 6’ tall athle?c man to be around 162 pounds (148 pounds +7 pounds, + 7 pounds), and the mean for a 5’8” tall athle?c man to be 134 pounds (148 pounds -‐7 pounds, -‐7 pounds)
•
The Standard Devia?on remains as 7 pounds for the heights between 5’4” and 6’3” (Think 7 up and 7 over).
•
Obviously this number is a rough average, but it gives us a great star?ng point for es?ma?ng the amounts of muscle mass that we can expect to gain.
•
Therefore, to es?mate maximum Lean Body Mass of any man at any given height, simply think 7 up and 7 over.
37
Most men who workout are somewhere in here
Max Poten?al for 98% of the popula?on Some Pro athletes and other ‘gene?c freaks’
162 lbs.
169 lbs. 167 lbs.
183 lbs. 190 lbs. 197 lbs. 204 lbs.
148 lbs. + 25 lbs. (7 lbs for each inch above 5’10”)
The rule of Sevens illustrates why a 6’3” man will almost always carry more lean mass than a 5’10” 38 man
What Gives? Hint: Even an extra THREE pounds of muscle is a very, very large amount!
39
Lean Body Mass Only about 50% of an athle?c man’s Lean Body mass is Muscle*. Skeletal Muscle Bone Organs and Residual
*Wang Z, et al. Muscularity in Adult Humans: Propor?on of Adipose Tissue-‐Free Mass as Skeletal Muscle. American Journal of Human Biology. 13:612-‐619;2001.
*Gallagher D, et al. Appendicular Skeletal muscle mass: Effects of age, gender, and ethnicity. Journal of Applied Physiology. 83:229-‐239;1997.
40
Lean Body Mass This is the only part of Lean Mass that is significantly affected by Resistance training…
Skeletal Muscle Bone Organs and Residual
41
•
When it comes to your lean mass, the weight of your bones, organs and ‘other’ is rela?vely fixed.
•
In a fully grown adult, lean muscle is the only part of our bodies (other than fat) that we can actually control.
•
Weight training (especially in a person not abusing anabolic steroids) will not cause significant increases in organ weight or the weight of your skeleton.
•
In other words, weight training only makes your muscles bigger, and your muscles only make up about 50% of your lean body mass.
•
If we go back to our original Normal Distribu?on graph, but instead of Lean mass use skeletal muscle mass we get….
42
Most men who workout are somewhere in here
Max Poten?al for 98% of the popula?on Some Pro athletes and other ‘gene?c freaks’
51 lbs. 58 lbs. 65 lbs. 72 lbs. 79 lbs. 86 lbs. 93 lbs.
Pounds of MUSCLE MASS
There is only a 28 pounds of difference between 95% of the popula?on at the 43 same height.
44
•
Your Height is what correlates best to your skeletal muscle mass* ( the rules of 7)…
•
So a blanket statement of 40 pounds simply does not work for all people.
•
Based on the rules of height and muscle mass, it would be easier for a 6’6” man to gain muscle then it would a 5’6” man (even though the gains on the 5’6” man may end up being far more no?ceable)
•
The only people who put on 40 pounds in a year are growing kids or people abusing a LARGE AMOUNT of drugs.
•
But to be clear, it is possible to put on this much weight. Especially if you are 18-‐25 years of age and new to resistance training. This is mostly because High school / College aged kids grow differently than the rest of us.
•
But , if you are reading this then you are most likely NOT new to weight training. Which means your days of gaining even 10 pounds of muscle are probably behind you.
*Janssen I, et al. Skeletal muscle mass and distribu?on in 468 men and women aged 18-‐88 yr. Journal of Applied 45 Physiology. 89: 81-‐88; 2000.
2 to 20 years: Boys Stature-for-age and Weight-for-age percentiles Mother’s Stature Date
Father’s Stature Age
Weight
Stature
BMI*
62
S T A T U R E
60 58 56 54 52 50 48 46 44 42 40 38
cm
3
4
5
6
7
8
9
RECORD #
12 13 14 15 16 17 18 19 20 cm AGE (YEARS)
Normal growth Curve from The Na?onal Center for Health Sta?s?cs in
NAME
10 11
95 90 75 50 25 10 5
190 185 180 175 170 165
160
160
155
155
150
150
74 72 70 68 66 64 62 60
140
105 230
135
100 220
130
95
125
90
120
95 210 90 200 85
115
75
80 75
110 105
50
100
25
95
10 5
190 180 170 160
70
150 65 140 60 130
36
90
34
85
50 110
32
80
45 100 40 90
35
35
80 70 60 50 40 30 lb
S T A T U R E
145
30
W E I G H T
in 76
55 120
W E I G H T
80
20 pounds!
30
30
25
25
20
20
15
15
10 kg
10 kg
AGE (YEARS) 2
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 19 20
Published May 30, 2000 (modified 11/21/00). SOURCE: Developed by the National Center for Health Statistics in collaboration with the National Center for Chronic Disease Prevention and Health Promotion (2000). http://www.cdc.gov/growthcharts
70 60 50 40 30
lb 46
•
From 16 to 20-‐24 years of age (depending on the person), you can easily gain 20 pounds of weight.
•
Add in weight training and an increase in height and it becomes easy to see where a 40 pound claim could come from….
•
However, you simply CANNOT recreate this type of growth (without drugs) as an Adult.
•
And, you DEFINITELY CANNOT recreate this type of growth if you are already an experienced liHer.
•
The goal of Anabolic Again is not to help you gain 40 pounds of muscle in a year.
•
If you are reading this manual, your years of rapid natural growth are long ed.
•
The goal of this manual is to help you start growing again, and to appreciate that gaining 3-‐5 pounds more muscle is a MASSIVE feat.
47
48
49
(Ten pounds of muscle is a HUGE amount) Even two-‐three pounds will make a massive difference!
50
1. Even a couple of pounds of muscle can make a HUGE difference in how you look. 2. Realis?cally, 10 pounds of TRUE addi?onal muscle may be all you see in your life ?me (Depending on your height and gene?cs of course). 3. The goal of Anabolic Again is to help you gain another 2,3 maybe even 5 pounds, which for an experienced liHer is enough to DRASTICALLY change your look, if done properly. 4. It’s going to take a very altered approach to working out, combined with some extreme dedica?on, and some serious strength increases to get you those new 2-‐3 pounds. (But don’t worry it will be worth it) 5. In the next chapter we will inves?gate why different people have different abili?es to build muscle mass through different stages in their weight training career.
51
•
The anabolic con?nuum is a term that describes the ‘life cycle’ of muscle anabolic response.
•
The con?nuum starts with the anabolic resistance associated with non-‐use. This is the reason why you don’t grow RIGHT AWAY when you start working out. (it is also the reason you lose muscle when you are in a cast etc)
•
AHer anabolic resistance, there is a slow and steady climb to Anabolic Sensi?vity, where amino acids, insulin, working out…everything seems to help your muscles grow. This is the magic spot we all .
•
From Anabolic sensi?vity is a slow steady decline to your muscles once again becoming unresponsive to growth signals. This is Anabolic Slow Down.
•
AHer anabolic slowdown comes the complete absence of any growth response from your muscles. This is anabolic Slow Down.
•
For the purpose of this workout, we will concentrate on anabolic slow down. 53
54
•
Anabolic Slow Down (some?mes referred to as Anabolic Exhaus?on in more extreme cases) describes the host of symptoms that occur when skeletal muscle stops or greatly slows it’s response to exercise and resistance training.
•
There are many different changes that take place in your muscles in response to progressive resistance training, some of which are beSer understood than others.
•
All of these changes plays a role in the con?nued progress and growth you will see from a progressive resistance training program.
•
However, once a person increases their muscle mass by 10-‐15% there is an obvious decrease in the response of the muscle to the s?mulus of resistance training.
•
While it is not unusual for people to increase their muscle mass by 10% in the first couple of years of training, this rate of muscle growth simply cannot be sustained.
•
You simply cannot grow forever. Even top level Professional Bodybuilders, on massive amounts of drugs eventually stop growing.
55
•
The actual physiological cause of Anabolic Slow Down has not yet been completely uncovered.
•
Our current understanding is that aHer reaching a certain amount of growth, our muscles actually fight to stay the same size. This is based on the principles of homeostasis.
•
There are many theories on why this happens, including the roles of lowered Testosterone sensi?vity, increased myosta?n, or altered responsiveness of the muscle to signaling molecules such as folista?n or the myogenic regulatory factors.
•
Whatever the physiological or metabolic explana?on, the actual cause of Anabolic Slow Down is obvious: Resistance training causes Anabolic Slow down. Sad, but true!
•
Highly effec?ve progressive resistance training workout programs cause Anabolic Slow Down. The beSer the program is at causing muscle growth the more drama?c the results and the more likely you will eventually suffer from Anabolic Slow Down.
•
Anabolic Slow Down can also be the result of poor resistance training program design. A lack of variety in workout design, a lack of consistency, and a lack of progressive overload or a lack of rest and recovery.
•
The boSom line is that when you are suffering from Anabolic Slow Down the exercise s?mulus that once caused muscle growth and strength increases is no longer sufficient enough to cause your muscles to grow and adapt.
56
•
There are two hallmark signs of Anabolic Slow Down: 1. A diminishing rate of strength despite a consistent effort to follow a progressive resistance training program. 2. A diminishing rate of gains in muscle mass despite a consistent effort to follow a progressive resistance training program.
•
In other words, you s?ll workout a lot, but you’re not gaining strength or size as quickly as you used to.
•
Slight changes in total bodyweight may mask Anabolic Slow Down, as may the phenomena that simply by losing body fat you may ‘look bigger’. However, over the long term you’re muscle propor?ons have not really changed.
•
In extreme cases of anabolic slow down (known as Anabolic Exhaus?on) there can even be a complete absence of improvement in muscular strength or size despite years of con?nual and consistent resistance training. 57
•
Evidence suggests that Anabolic Slow Down can be reversed (or at least delayed).
•
Experienced trainers who have not progressed in years will regain the ability to gain both muscle size and strength with the use of Anabolic Steroids.
•
I’m not sugges?ng that you use anabolic steroid use, but their effec?veness is evidence that muscles do have extra capacity to grow, despite being temporarily stagnant.
•
(It should also be noted that even people on anabolic steroids will once again suffer from Anabolic Slow down.)
•
Dras?cally changing work out programs, or workout parameters can also effec?vely reverse Anabolic Slow Down.
•
The most effec?ve method of reversing anabolic slow down seems to be op?mizing both volume and rest periods (The stronger and bigger a muscle becomes the more work is needed to make it grow, and the more recovery and rest is needed to allow it to grow). 58
•
There is no evidence to suggest you can reverse Anabolic Slow Down by ea?ng more food or by changing the types of food you eat.
•
In fact, one of the physiological signs of Anabolic Slow Down is a reduced anabolic response in your muscles to Amino Acids.
•
While there may be some periods of the anabolic con?nuum where muscles are highly responsive to amino acids, this responsiveness declines during Anabolic Slow Down.
•
Not only does it decline, but increasing the dosage of amino acids does not help.
•
There is also a blunted response to insulin with Anabolic Slow Down.
•
The boSom line is that ea?ng for muscle growth MIGHT work when you are in a state of high anabolic sensi?vity (young and new to working out), but you simply can not out-‐eat anabolic slow down. 59
•
Resistance training seems to be the only non-‐pharmaceu?cal way of comba?ng anabolic Slow down..
•
Unfortunately, evidence has shown us that the tradi?onal style in which most of us train does not seem to be effec?ve (otherwise, we wouldn’t be suffering from anabolic slow down in the first place)
•
The workout must address the needs of Anabolic Slow Down. Specifically:
•
It must take advantage of the early adapta?ons to resistance training that occur in your muscles during the first 24-‐48 hours aHer a workout.
•
It must u?lize compounded stress to illicit a compounded and exaggerated super-‐compensa?on effect.
•
It must allow for a large rest period for muscle groups, to give sufficient ?me for muscle remodeling to take place (In other words, you have to take some amount of rest between workouts to allow for adapta?on to take place).
•
To accomplish all of this the Anabolic Again Muscle Building Protocol uses a style of training named: Compound Cluster Cycles 60
•
The goal of the Anabolic Again 12 week muscle building protocol is to provide: – A faster progression of strength. – High Volume of work during any given week. – High Frequency of work during any given week. – High Amount of Rest during any given week.
•
By accomplishing these 4 goals we allow for a sustainable and constant increase in strength which translates into bigger muscles.
•
We accomplish this by using a very unorthodox workout program based on weekly upper body/lower body split.
•
This style of training is referred to as: Compound Cluster Cycles
62
•
Compound Cluster Cycles are a style of training that allows you to do an immense amount of volume and frequency in a given week.
•
This massive amount of volume and frequency allows for very rapid increases in strength.
•
This increase in strength is sustainable and compounds on an every other week basis, crea?ng the perfect environment for increases in muscle size.
•
The workouts are ‘compounded’ because each workout builds upon itself, crea?ng very quick yet sustainable gains in strength.
•
They are ‘clustered’ because we condense a month worth of workouts into one week of ?me.
•
They are ‘cycled’ because on a weekly basis you cycle between an upper body cluster and a lower body cluster.
63
•
More Rest – In tradi?onal workout styles there simply is not enough rest to allow for large gains in strength.
•
Consider a workout rou?ne where: – Monday you trained chest, – Tuesday you trained Back, – Wednesday you took off, – Thursday you trained shoulders and Arms – Friday you trained legs.
•
Under this scenario, your shoulder t never has more than 3 days off from performing in a large range of mo?on while weighted.
•
With Compound Cluster Cycles, Your shoulder girdle can go as long as 9 days without performing movements of a large range of mo?on while weighted (they are s?ll weighted occasionally, but it is kept to a minimum).
•
This large rest period allows for beKer, more complete recovery, but is not a long enough ?me period to cause a drop off in strength (consider that MANY workout programs have 7 days rest when a muscle group is only trained once a week, unfortunately the ts and suppor?ng muscles are oHen worked 4 or 5 ?mes in the same period of ?me). 64
•
Compound Cluster Cycles allow for a large amount of volume over a 7 day period.
•
The average Anabolic Again Workout contains between 20 and 25 total sets with 4 workouts per week. This means that both your upper and lower body will see as much as 100 sets of work before it gets a week to recover.
•
If you consider our example of a typical workout rou?ne: – Monday you trained chest, – Tuesday you trained Back, – Wednesday you took off, – Thursday you trained shoulders and Arms – Friday you trained legs.
•
In this example, if Monday had a total volume of 20 sets, this would be ALL the training chest would get in an en?re 7 day period.
•
With Compound Cluster Cycling your chest could see a volume of over 45 sets in a given week.
•
This high amount of volume over a small period of ?me allows for an extreme level of s?mula?on of your muscles. Over the course of several months, your volume will end up being the same as with most other workouts (assuming you work a muscle group twice per week).
•
However, due to the quick progression in Anabolic Again your volume will be completed using a much higher weight then with any other training program.
65
•
With compound cluster cycles you will train the same muscle groups 4 ?mes in a 7 day period, allowing for a constant growth s?mula?on at several different rep ranges and intensity levels.
•
By only training upper body or lower body during any given week it allows you to focus all of your energy on one sec?on of your body at a ?me.
•
This high frequency of focused training is what allows for such quick increases in strength, while the large amounts of rest allow for proper recovery and adapta?on to these new strength levels.
•
On occasion you may be slightly sore on the final days of a cluster, however more oHen than not a good warm up will allow you to s?ll have an effec?ve workout.
•
High frequency training takes advantage of the quick adapta?ons that muscle make 24-‐48 hours aHer a workout.
66
•
By combining a high amount of volume and frequency into one week, it allows you to progress at an extremely rapid pace, oHen increasing your es?mated one rep max in as liSle as three days.
•
Muscles adapt to a workout much faster than most of us give them credit for. Taking advantage of the early adapta?ons that occur 24-‐48 hours post workout seem to allow for measurable increases in strength in as liSle as 3-‐4 days.
•
Combined with the 7 day rest period in-‐between each cycle this allows you to make step wise progressions in strength by op?mizing the work-‐to-‐rest ra?o for any given muscle group.
•
In other words, simply by rearranging the tradi?onal approach to working out, we can get more done in less ?me, and allow for a full and complete recovery before we progress again.
•
This creates a true ‘step-‐wise’ approach to improving strength and muscle size.
67
•
4 days of training per week.
•
The First 3 days consist of: – 1 Progressive Exercise (3 sets) – 1 Volume Exercise (5 sets) – 1 Complimentary Exercise (3 sets) – 1 group of supersets / giant sets (5 sets) – 1 Accessory Exercise (3 sets) – 1 finishing Exercise (1 set)
•
The fourth and final day consists of: – 2 High Volume LiHs (8 sets each) – 1 Group Supersets (3 sets each exercise)
•
All workouts should take just under 60 minutes to complete.
68
Days 1-‐3 are a planned progression of strength in one specific exercise. Day 4 is used to incorporate a high volume of work at your new strength level. Weeks are split one week Upper Body, followed by one week of Lower Body
The typical split for an upper body week would look like this: – – – – – – – –
Sunday – Workout 1 Monday – Workout 2 Tuesday – Off Wednesday – Workout 3 Thursday– Workout 4 Friday – Off Saturday -‐ OFF Sunday – Day 1 of Lower Body cluster
The typical split for a Lower body week would look like this: – – – – – – – –
Sunday – Workout 1 Monday – Workout 2 Tuesday – Off Wednesday – Workout 3 Thursday – OFF Friday -‐ Workout 4 Saturday -‐ OFF Sunday – Day 1 of Upper Body cluster
69
•
The progression of each cluster is based on the concept of improving upon your es?mated 1 rep max (e1RM) during days 1 through 3.
•
With Anabolic Again there is no need to actually test your single 1 rep max.
•
Use the following formula to es?mate your 1 rep max on any exercise used as the ‘progression exercise’ on days 1-‐3.
e1RM = [(weight x reps) x 0.0333] + Weight •
It does not maSer if this is 100% accurate as we are only interested in using it to es?mate change (not so we can go around bragging about our 1 rep max).
•
The en?re workout is based around this equa?on, so DO NOT SKIP THIS PART!
•
This is how you determine how much weight to use for each set.
70
•
If I Squat 335 for 8 reps then my predicted one rep max would be: e1RM = [(weight x reps) x 0.0333] + Weight e1RM = [(335x8) x 0.0333] + 335 e1RM = [(2680) x 0.0333] + 335 e1RM = [89] + 335
•
My es?mated 1 Rep Max = 420 (always round DOWN to the nearest 5)
•
This equa?on may not be perfect, but it allows for us to track improvements without having to test our 1 rep max directly every week.
•
If I squat 335 for 8 reps on week one, then two weeks later I squat 360 for 6 reps, I can see that my strength has actually improved (my es?mated 1 rep max from the second squat week would now be 430).
•
Use this equa?on to track your progression of your ‘progression exercises’ on days 1 through 3. 71
1 Progressive Exercise (3 sets) 1 Volume Exercise (5 sets) 1 Complimentary Exercise (2 sets) 1 Group of supersets / giant sets (5 sets) 1 Accessory Exercise (3 sets) 1 finishing Exercise (1 set)
72
•
The progressive Exercise is the key to Compound Cluster Cycling.
•
The Progressive Set is always a main liH, such as: – Squat and it’s varia?ons – Bench press and it’s varia?ons – Dead liH and it’s varia?ons – Shoulder press and it’s varia?ons – Seated rows – Chins ups/pull ups.
•
The weight chosen for your Progressive Exercise is always based on a percentage of your e1RM.
•
Rest as long as you need in-‐between sets. (Typically this is between 2 and 4 minutes.)
•
This is the exercise that we use to gage our strength increases, which over ?me is the driving force behind muscle growth.
73
Progressive sets are performed using the following formula: •
Day 1: Work up to 13 reps @ 70% e1RM » 1 set of 13 reps @ 60% e1RM » 1 set of 13 reps @ 65% e1RM » 1 set of 13 reps @ 70% e1RM
•
Day 2: Work up to 8 reps @ 80% e1RM » 1 set of 8 reps @ 70% e1RM » 1 set of 8 reps @ 75% e1RM » 1 set of 8 reps @ 80% e1RM
•
Day 3: Work up to 1 all out set @ 85% » 1 set of 13 reps @ 70% e1RM » 1 set of 8 reps @ 80% e1RM TEST SET ! » 1 set of 5 PLUS reps @ 85% e1RM* • This should be an all out max effort with a MINUMUM of 5 reps and con?nue pushing as many reps as you can. • The goal is to ALWAYS get more than 5 reps!
74
•
It is the third day that sets your new strength level on your progressive exercise.
•
On days 1,2 and 4 you ONLY perform the required reps DO NOT DO MORE.
•
The final set on day 3 is YOUR TEST SET. During the test set your goal is to complete more than 5 reps.
•
This is the ONLY set in the en?re program where you will push to failure, and it is an ALL OUT EFFORT.
•
The number of reps x weight liHed during your TEST SET on day 3 is what you will use to es?mate your new one rep max. Use this new es?mated max to determine the amount of weight for your next cluster cycle of this exercise.
•
This allows for a rapid ‘step wise’ approach to gains in strength and muscle recovery.
75
Every week you are improving your strength in either your upper or lower body.
•
Every week you are allowing a full and complete rest in either your upper or lower body.
Strength
•
Week 1 Week 2 Week 3 Week 4 Week 5 • •
Blue lines are upper-‐body strength Red lines are lower-‐body strength 76
Assuming a e1RM of 300 pounds on Bench Press •
Day 1: Work up to 13 reps @ 70% e1RM » 1 set of 13 reps @ 180 pounds » 1 set of 13 reps @ 195 pounds » 1 set of 13 reps @ 210 pounds
•
Day 2: Work up to 8 reps @ 80% e1RM » 1 set of 8 reps @ 210 pounds » 1 set of 8 reps @ 225 pounds » 1 set of 8 reps @ 240 pounds
•
Day 3: Work up to 1 all out set @ 85% » 1 set of 13 reps @ 210 pounds » 1 set of 8 reps @ 240 pounds » 1 set of 9 MAX reps @ 255 pounds*
•
In this example our liHer completes 9 reps at 255 pounds giving him a new e1RM of 330 pounds.
•
Therefore day 4 would look like this:
•
Day 4: 8 sets of 8 with 70% NEW e1RM » 8 sets of 8 @ 230 Pounds
•
One week later (aHer the lower body week is completed), the process would start over using 330 as the new e1RM
77
•
The volume sets are complimentary exercises to the exercise chosen for the progressive sets.
•
If bench press is the progressive sets, then floor press, or incline dumbbell press would be used for the volume sets.
•
Volume sets are either 5x8 or 5x5.
•
Weight is chosen that is easily handled for 5 or 8 reps (generally the rule is ‘two reps leH in the tank’)
•
Rest is 90 seconds between sets
•
Weight is “straight weight” meaning it doesn’t increase from set to set.
•
Goal is to ‘get the work done’
•
If you have access to chains or bands for accommodated resistance, this is the place to use it. If you have no idea what I’m talking about, don’t worry, it’s not essen?al to the anabolic again program.
•
WARNING: The biggest mistake is using to much weight or pushing to hard on this exercise. Dial it back to 6-‐7 and just get the work in.
78
•
LiH used either to: – A) address weak spots in a liH or – B) address weak spots in physique.
•
Three sets using following templates: – 1 set of 8 reps
•
Rest is 60-‐90 seconds. – Drop the weight by 10-‐15% – 1 set of 13 reps
•
Because of the lower volume this exercise can be more intense than the volume exercise. If the Volume exercise was at 6-‐7 effort, consider this one 7-‐ 9 (out of 10).
79
•
High amount of work in a body part.
•
These exercises are used to work whatever muscle is lagging, or not worked in the first 3 exercises.
•
Typically this would be back exercises on a cycle when chest is the progressive exercise. It can also be extra work, like lunges on a leg cycle where squats is the progressive exercise
•
Just get the work done. Work hard but never train to failure on these exercises.
•
During a lower body week, this exercise will only be 1 exercise (supersets are only used for upper body week)
•
Exercises are not taken to failure. Effort level is 5 -‐7 (out of 10).
•
Rest sessions are short 60-‐90 seconds.
80
Accessory Exercise: •
3 sets x 13 reps with 60-‐90 seconds rest.
•
Any muscle group that needs the extra work.
•
Rest periods are 60-‐90 seconds.
•
Effort Level 7-‐8
Finishing Exercise •
1 set of 21 reps, great way to tax the system and finish off the workout
•
This is an all-‐out effort and is the only exercise (other than the progression exercise on day 3) that you are allowed to go to failure with.
•
You may not get 21 straight reps. In this case, simply rest of 2-‐3 seconds then con?nue.
•
An Example may look like this
•
14 reps, pause, 3 reps, pause, 2 reps, pause, 2 reps. DONE!
•
Effort Level 10 out of 10. 81
•
The following is an example of 1 week of workouts for someone who has chosen shoulder press as their progressive sets.
•
They ‘tested’ on shoulder press and completed 10 reps at 135 pounds.
•
Using our equa?on of:
e1RM = [(weight x reps} * 0.0333] + weight •
we get an es?mated 1 rep max of 180 pounds for shoulder press.
•
All numbers are based on this es?mated one rep max.
•
Always be conserva?ve and honest with this measurement; Using more weight than you are supposed to may ruin your ability to progress and improve.
•
When in doubt ROUND DOWN. When in doubt GO A LITTLE LIGHTER. 82
Shoulder Press
Incline Bench Press
Flat Dumbbell Bench Press
1st set
13x 105 (60% e1RM)
2nd set
13 x 115 (65% e1RM)
3rd set
13 x 125 (70% e1RM)
1st set
5 x 205
2nd set
5 x 205
3rd set
5 x 205
4th set
5 x 205
5th set
5 x 205
1st set
8 x 80
2nd set
13 x 70
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
DB Lateral Raises
Bicep Curls
1st set
13 x35
2nd set
13 x35
3rd set
13 x 35 21 x 95
83
Shoulder Press
Incline Bench Press
Dumbbell Flat Bench Press
1st set
8 x 110 (70% e1RM)
2nd set
8 x 125 (75% e1RM)
3rd set
8 x 140 (80% e1RM)
1st set
5 x 205
2nd set
5 x 205
3rd set
5 x 205
4th set
5 x 205
5th set
5 x 205
1st set
8 x 80
2nd set
13 x 70
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
DB Lateral Raises
Bicep Curls
1st set
13 x35
2nd set
13 x35
3rd set
13 x 35 21 x 95
84
Shoulder Press
1st set
13x 110 (70% e1RM)
2nd set
8 x 140 (70% e1RM)
<
3rd set
5 x 155 (85% e1RM)
Incline Bench Press
1st set
5 x 205
2nd set
5 x 205
3rd set
5 x 205
4th set
5 x 205
5th set
5 x 205
1st set
8 x 80
2nd set
13 x 70
Flat Dumbbell Bench Press
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
Rows
13 x 200
Chins
8 X BW + 10 pounds
DB Lateral Raises
Bicep Curls
1st set
13 x35
2nd set
13 x35
3rd set
13 x 35 21 x 95
85
•
In this example the liHer took his es?mated 1 rep max from 180 pounds to 190 pounds in just three days.
•
AHer making such a large improvement in strength in such a small period of ?me, we then take advantage of this new strength by doing some high volume exercises.
•
On the last day, he will do volume work with the NEW es?mated 1 rep max performing 8 sets of 8 reps at 70%..
•
Then 3 sets of supersets for arms.
•
One week later, when it’s ?me to perform this exercise again, our trainer will use that same 70% of e1RM doing it for 3 sets of 13..etc
86
Shoulder Press
1st set
8 x 130 (70% e1RM)
2nd set
8 x 130 (70% e1RM)
3rd set
8 x 130 (70% e1RM)
4th set
8 x 130 (70% e1RM)
5th set
8 x 130 (70% e1RM)
6th set
8 x 130 (70% e1RM)
7th set
8 x 130 (70% e1RM)
8th set
8 x 130 (70% e1RM)
5th set
5 x 205 plus chains
Barbell Bicep Curls
1st set
8x 115
Barbell Tricep skull crushers
1st set
13 x 115
Barbell Bicep Curls
2nd set
8 x 115
Barbell Tricep skull crushers
2nd set
13 x 115
Barbell Bicep Curls
3rd set
8 x `115
Barbell Tricep skull crushers
3rd set
13 x 115
87
•
AHer comple?ng a week 1 of upper body week 2 is a full week of lower body, doing everything possible to COMPLETELY rest the upper body.
•
Week 3 is upper body again repea?ng that same upper body protocol with the new Es?mated 1 rep max as your new star?ng point.
•
During week 3 you may keep all of your exercises the same as week 1 or you can select new ones.
•
Generally, during the second week you should be able to use SLIGHTLY higher weights on your volume and complimentary exercises.
•
Con?nue this progression for the full 12 weeks. AHer you’ve completed Anabolic Again, go back to using any of your favorite workout programs.
•
Wait at least 3 months before star?ng another 12-‐week Anabolic Again protocol.
•
Only do a Maximum of 2 Anabolic Again training periods per year.
88
•
Only use the same progressive set exercise for two weeks, then switch to a different one.
•
As an example you would use squats for 2 weeks for your lower body progressive exercise, aHer which you would switch to something different like straight legs dead liHs.
•
On the first two days ONLY do the required sets ( 13 or 8 ) even if you have ‘one leH in the tank’’, don’t push it.
•
The rep ranges are designed to create a specific adapta?on response, so don’t change or alter them.
•
When es?ma?ng your 1RM always round DOWN. Working with too much weight can also weaken your results.
•
Split the days up as you need. I usually rest between days 2 and 3 and then between 3 and 4.
•
On your Volume Exercises, keep the weight respectable. This is s?ll an assistance exercise, and is not meant to be an all out effort.
89
•
During any given week the point is to rest the non-‐working muscle as much as possible.
•
Obviously it impossible to 100% rest your muscles, so the goal should be as liSle range of mo?on under stress as possible.
•
Under this logic deadliHs can be used during leg week, even though they also work the muscle of your upper back, they do so under a limited range of mo?on (especially at the shoulder girdle).
•
Standing shoulder press can be used during upper body week even though they also work the muscles of your lower back and legs as stabilizers.
•
Outside of your workouts you should also try to rest as much as possible.
•
During Upper body week do everything you can to avoid stressing your legs.
•
This means no running, pulling sleds, playing excessive amounts of sports etc.
•
During lower body week do everything you can to avoid stressing your upper body.
•
Light walking and daily ac?vi?es are fine, as is stretching, but in general, this is meant as a REST week.
90
•
Research has shown that when you take longer than 3 days off from training, your body image drops.
•
Here’s the truth: It’s 7 days. You are not going to shrink, or get weaker just because you took 7 days off from training.
•
Consider the following – The average person trains bench once a week, and trains legs once a week and back once a week.
•
They may not become inhumanly strong following such a simple program, but they do improve.
•
You will need to remind yourself that this is NEEDED rest, that you are NOT shrinking, and that you are actually growing and healing.
•
Don’t let the mind games ruin your 7 days of rest, recovery and growth.
•
For some people, this may be the hardest part of the Anabolic Again Muscle Building Protocol.
91
•
It may be temp?ng to skip the week of legs, but this would be a massive mistake! Do NOT sell yourself short on this program.
•
Do the work, and , over 50% of your muscle is in your legs! (There is typically about THREE TIMES as much muscle in an adults legs as compared to their arms!!)*
•
The leg work is essen?al to the Muscle Building Effect.
*Janssen I, et al. Skeletal muscle mass and distribu?on in 468 men and women aged 18-‐88 yr. Journal of Applied Physiology. 89: 81-‐88; 2000.
92
*Gallagher D, et al. Appendicular Skeletal muscle mass: Effects of age, gender, and ethnicity. Journal of Applied Physiology. 83:229-‐239;1997.
•
This program is designed as a ‘fix’ for anabolic slow down, and should not be followed year-‐round.
•
This is also my best possible op?on to help you gain more strength and some more muscle, but it is not a life-‐long solu?on to Anabolic Slow Down.
•
Do not skip the e1RM calcula?ons, and always be conserva?ve – If you pick a weight that is too heavy just to appease you ego, you will not get the same quick increases in strength.
•
This program is based on combining the benefits of the quick changes that occur in the 24-‐48 hours aHer a workout combined with the benefits of long term rest. Therefore, please only use this workout as designed.
•
Lastly a note on exercise subs?tu?ons: This program was designed for experienced liHers (I know, I sound like a broken record) but the fact remains, if you are using the Anabolic Again you should be familiar enough with the weight room to know what an acceptable subs?tu?on exercise would be…but just in case you’ve run out of ideas, please consult the exercise index. 93
•
To be completely honest and upfront, at this current ?me nobody knows the EXACT answer to the ques?on ‘how many calories does it take to build a pound of muscle’.
•
We know how much protein is IN a pound of muscle, so we know how much protein you need, but we really don’t know the exact amount of energy it takes to fuel the reac?ons that put that protein INTO the muscle.
•
Obviously there are many assump?ons and guesses involved in figuring out how many calories are needed to build a pound of muscle.
•
To date, the closest thing we may have available to us is the following equa?on:
95
•
When we use this formula and coun?ng the known assump?on that human skeletal muscle is between 80-‐85% water, we get a very rough es?mate of: 3.6 KiloJoules per gram of newly synthesized protein.
•
Transla?ng this to Calories we get: 0.86 Calories per gram of newly synthesized protein.
•
Based on the assump?on that muscle is 80-‐85% water, and excluding the small amount of weight that comes from muscle glycogen, minerals and fat we also know that 1 pound of muscle would contain roughly 80 grams of protein and we get the following:
To build one pound of newly synthesized Skeletal Muscle you would need roughly 100 grams of protein and 100 Calories. (the cost of BUILDING muscle, and does not include the calorie content of the 100-‐150 grams of protein used in the structure of the muscle.) •
However, please keep in mind that some of this protein could have been recycled from other areas of the body and is not actually being used as a fuel, hence not actually coun?ng towards the calorie needs.
96
•
Granted this number is lower than we have been lead to believe, but there is evidence to the idea that the amount of calories you need to build muscle is much lower than we may have thought.
•
Firstly, we know that the ‘Eat big to get big’ mantra is oHen used by bodybuilders as a way to explain their massive muscle growth without iIng to steroid use. So Eat Big to Get Big is not always the best advice for muscle growth.
•
Secondly, we have seen that modest reduc?ons of dietary energy intake during growth in childhood and adolescence can s?ll result in muscle mass growth.
•
And lastly, obese adults that start an intensive lifestyle interven?on including resistance training (e.g., The Biggest Loser) can eat rela?vely few calories yet can increase their muscle mass while losing fat mass.
•
So we s?ll don’t have a true answer to our ques?on.
97
•
There is a common belief that you must eat 500 extra calories every day in order to build muscle….
•
There are many problems with this, but firstly we need to define what ‘extra’ means. Does extra mean 500 calories above basal metabolic rate, above daily requirements, or is it something else all together?
•
And, where did this 500 number come from?
•
As near as I can tell, the concept that it takes an extra 500 calories to build a pound of muscle is from an old research study that was conducted on sheep.
•
In this 1974 paper it was found that protein synthesis required 45 Calories for every gram of protein synthesized.
•
If you use our es?mate that a pound of muscle contains 80 grams of protein then 80 x 45 = 3,600 calories needed to build a pound of protein.
•
Conveniently divide 3,600 calories over a week and you get 514 calories per day.
•
The mistake of course, is that this was also including the protein synthesis associated with growing wool! 98
•
Keep in mind that even with our mathema?cally derived 100 Calories needed to power protein synthesis, there is no reason to think that these calories NEED to come from our food.
•
They could come from body fat stores.
•
AHer all, other than the actual protein needed to build the muscle, energy is energy.
•
Proof that building muscle is more than just ea?ng enough calories -‐ When looking at people’s responses to weight training, not everyone responds in the same way.
•
In fact, we can divide most people into three dis?nct categories: – Non-‐responders – Moderate-‐responders – Extreme-‐responders
99
•
In clinical research looking at a group of people’s muscle building response to a 16 week weight training program it was found that:
•
Non-‐responders increased muscle cross sec?onal area by -‐16 ± 99 um2
•
Moderate-‐responders increased muscle cross sec?onal area by +1,111 ± 46 um2
•
Extreme-‐responders increased muscle cross sec?onal area by +2,475 ± 140 um2
THESE ARE BIG DIFFERENCES!! * Interes?ngly, all groups lost fat mass while
gaining muscle size.
•
When analyzing the diets of these three groups it was found that despite PROFOUND differences in the amount of muscle they built during a 16 week workout rou?ne there was NO difference in the Calories consumed in the three groups.
•
All groups consumed roughly 1,900 Calories per day. (there was also no difference in protein intake between the groups)
100
•
You may be thinking this number is a bit low. It is true that underrepor?ng is a RAMPANT problem in measuring calories in clinical trials, so this number MAY be ar?ficially low.
•
However, this study does show that calorie intake alone is not enough to explain the large differences that the groups saw in muscle growth (follow up studies actually suggested it was satellite cell availability).
•
Considering the star?ng lean mass numbers of the subjects in this study, their average Res?ng Metabolic Rate would be roughly 1,500 Calories.
•
So from this data it seems that the ‘500 extra calories’ would be 500 above RESTING metabolic rate. However, it could also be much lower than this. Regardless, calories were not the ‘difference maker’ in this study.
•
The boSom line is that we may have been using ‘lack of Calories’ as an reason for poor muscle growth because we previously did not understand the Anabolic Con?nuum. 101
Since we s?ll don’t have an exact number let’s look at what we do know. 1.
Most likely, the number is much lower than we have been lead to believe.
2.
There are studies showing people are able to increase muscle size while ea?ng an extremely calorie restricted diet.
3.
There are many studies showing that people are able to increase muscle size while ea?ng the amount and type of calories they normally eat (no dietary interven?ons)
4.
There is a very large amount of studies showing that you can definitely increase muscle size while not increasing body fat.
5.
It is logical to suggest that the calorie cost of building muscle may be increased in people who already have a high amount of musculature.
102
• Based on these five assump?ons, we can create a simple solu?on for discovering how many calories we need to eat to build muscle. • Basically, since we know that is en?rely possible to build muscle WITHOUT having to add body fat, we know that the amount of calories it takes to build muscle must fall SLIGHTLY below that which builds body fat, since obviously the calories going towards body fat were not used for muscle growth. • To find your specific number you need to start with figuring out your metabolic rate. • To do this we’re going to review some informa?on from the Anabolic Again Muscle Building Protocol.
103
•
To figure out how many calorie you need to eat to build Muscle, you first need to understand the factors that determine how many calories you need to eat in a day.
•
It is your metabolic rate that determines how many calories you need to eat in a day.
•
To understand your metabolic rate you will need to understand it’s rela?onship with your Lean Body Mass.
•
Your LEAN BODY MASS is the main determinant of your res?ng metabolic rate (RMR), or put differently, your lean body mass determines how many calories you need to eat in any given day.
•
Simple and oHen used equa?on: Your Res?ng Metabolic Rate = (21.6 x your Lean Body Mass in Kilograms) + 370
•
This illustrates the importance of your Lean Body Mass to your Metabolic Rate.
•
Basically ‘Lean Body Mass’ is everything in your body that is NOT fat (body fat needs only a small amount of calories to survive – somewhere in the neighborhood of 2 Calories per pound).
•
Scien?fically, Lean body mass is made up of structural and func?onal elements of your body, including: – cells, – body water, – muscle, – bones, – and other body organs such as the heart, liver and kidneys.
... In fact, it is your major organs the require the most calories per day.
ORGAN
CALORIES BURNED Per Day
Brain
110 Calories per Pound
Heart
200 Calories Per Pound
Liver
90 Calories Per Pound
Kidney
200 Calories Per Pound
Muscle
6 Calories Per Pound
Fat
2 Calories Per Pound
105
•
Despite the fact that the human body can vary in weight by a massive amount, your lean body mass is rela?vely fixed at a given height.
•
At any given height the amount of lean body mass will be within a 40 pound range for almost all men.
•
If we start with the Katch-‐McArdle formula : RMR = (LBM x 21.6) + 370 And,
•
If we assume that ALL of this LBM is highly metabolic lean mass like organs (instead of just being extra muscle)
•
Then for a 6’3” man:
RMR would range from about 2,000 to about 2,400 Calories per day. 106
• The boSom line is that at any given height most peoples res?ng calorie needs will only vary by about 400 Calories (at most). • It doesn’t maSer if you are skinny or extremely muscular! • AND, since fat has almost no metabolic cost (about 2 calories per pound of fat), it also doesn’t even really maSer if you are overweight! • BoSom line, a skinny person, a lean person, a muscular person and obese person all have roughly the same res?ng metabolic rate if they are the same height. • This means in regards to building muscle, we all start at roughly the same star?ng point (at any given height) 107
•
At a given weight, the average res?ng metabolic needs of men of the same height will vary by a MAXIMUM of about 400 Calories.
•
AND, since fat mass has almost no caloric need, this leads to the conclusion that…
•
It doesn’t maSer how much you weigh, the amount you need to eat is rela?vely fixed based on your height and ac?vity!
•
The only thing that can change this is your ac?vity level. In other words the only way to chronically increase the amount of calories you burn is through excessive vigorous exercise.
•
Therefore, regardless of our current weight, the calories needed to build that muscle mass should be rela?vely the same for any man at a given height or any woman at a given height, assuming equal amounts of daily exercise. 108
• When it comes to building muscle, if you include: – the cost of actually building that extra muscle, – the cost of the exercise you had to do in order to build that extra muscle….and, – The cost of carrying around the extra muscle,
• The added amount of calories you would need would be about the same calories as in two large coffee with two cream and two sugar…
109
•
Based on the facts that our lean mass is highly correlated to our height, and..
•
That our lean mass is used to predict our res?ng metabolic rate, and…
•
That the metabolic cost of building muscle is probably much less then we’ve been lead to believe..
•
The easiest way to figure out how many calories you should be ea?ng to build muscle is as follows.
Step 1: Measure your waist circumference:
•
Measure at your belly buSon, in the morning in the fasted state (before ea?ng).
•
Record for 4-‐5 days in a row to get an ‘average’ 110
•
Step 2: Find your height in the Calories Chart The first column is the MAXIMUM lean mass you can naturally carry at your height.
(This is assuming you aren’t part of the 0.1% of the popula?on that is above this number.) •
The second Column is your es?mated Res?ng Metabolic Rate for your MAXIMUM lean body mass. (This would be your daily calorie needs IF you already has this high amount of lean body mass.)
•
The last column is your MAXIMUM daily calorie needs using your maximal RMR mul?plied by 1.5 – using the assump?on that you are moderately ac?ve (Since this is a muscle building protocol I’m assuming you aren’t running 10 miles every single day).
•
This is the Calorie intake that should allow for muscle growth in a very large percentage (99.99%) of the popula?on.
111
Step 3. Do your best to eat the amount of calories
found in the last column. •
Use your waist measurements to guide your calorie intake.
•
AHer one month, if you have not seen any extra muscle growth, and your waist circumference has stayed the same or even gone down by more than 1 inch simply increase your calorie intake by 500 calories.
•
However, If your waist measurements has increased by more than 1 inch then you know you are ea?ng a surplus of calories beyond what is needed to build muscle (since we know you can build muscle without adding body fat), so decrease your intake by 500 calories
112
MEN HEIGHT Maximum LBM Maximum RMR 5'4" 5'5' 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6' 6'1" 6'2" 6'3" 6'4" 6'5" 6'6"
127 134 141 148 155 162 169 176 183 190 197 204 211 218 225
1617 1686 1754 1823 1892 1961 2029 2098 2167 2235 2304 2373 2442 2510 2579
Estimated MAXIMUM Calorie Needs 2,425 2,525 2,630 2,083 2,735 2,941 3,040 3,100 3,250 3,350 3,450 3,560 3,660 3,770 3,870
WOMEN HEIGHT Maximum LBM Maximum RMR 5'0" 5'1" 5'2" 5'3" 5'4" 5'5' 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'
93 96 99 102 105 108 111 114 117 120 123 126 129
1283 1313 1342 1371 1401 1430 1460 1489 1519 1548 1578 1607 1637
Estimated MAXIMUM Calorie Needs 1,925 1,970 2,015 2,056 2,100 2,150 2,200 2,230 1,779 2,275 2,350 2,410 2,450
113
•
Research has shown that we are very poor at es?ma?ng calorie intake.
•
Research has also shown that the calorie calculators and charts that tell you how many calories are in food are only rough es?mates at best.
•
Finally, research has also shown that our ability to es?mate the size or weight of the food we eat is very poor.
•
Based on these facts we must keep in mind that while these numbers are guidelines, the amount of calories you think you are ea?ng is very close to a guess.
•
No part of calorie coun?ng is an exact science.
•
The boSom line: Regardless of the amount of calories you THINK you are ea?ng, if your waist measurement is going up, then the amount of food you are ea?ng needs to go down.
•
Use your WAIST as your guide and then try to eat the MOST CALORIES POSSIBLE without gaining inches on your waist. 114
•
The amount of calories you need to eat to build muscle is probably much less than you originally thought.
•
The idea that ALL you have to do is eat 500 more calories is a complete myth. (Just because you ate it, doesn’t mean you can direct it towards muscle growth)
•
You are probably already ea?ng enough to build muscle, even if you are die?ng.
•
Even the number in this guide is a MAXIMUM es?mate and is most likely an overes?ma?on. For most of us the true amount of calories we need to build muscle while not gaining fat will be somewhere slightly BELOW this number.
115
•
The amount of calories you are ea?ng is probably NOT what is limi?ng your muscle growth.
•
(There are many other factors at play)
•
Grossly overea?ng is a great way to build extra body fat (which at first may ‘seem’ like muscle), but this does not guarantee extra muscle mass.
•
Simply put, you can't just eat extra calories and expect to channel them to muscle protein synthesis.
•
Just because it takes 130, or 220 or 500 calories to build a pound of new muscle (Whatever the number may be) this doesn’t mean we have to eat this many EXTRA calories.
•
It is possible that the calorie needs for muscle growth COULD come from our body fat stores.
116
•
Regardless of how many calories you are ea?ng, the available research shows that a protein intake of between 100 and 150 grams per day is more than enough to op?mize muscle growth.
•
This amount IS considered ‘high protein’ to scien?sts, represen?ng an amount that is between 2 and 3 ?mes the RDA for Protein.
•
It is also considered ‘low protein’ by those who advocate massive protein intakes in the 200-‐300 grams per day range.
•
Keep in mind this is the amount of protein ed by research. It is also the amount ed by nutri?onal scien?sts responsible for the diets of NCAA Football players.
•
Other than maintaining a high protein intake, the rest of your calorie intake can be split between carbohydrates and fats in a way that best suits you and your individual tastes.
•
I recommend NOT cuIng carbs on the protocol, but your macronutrient breakdown is up to you.
•
I’ve found meal ?ming (when you eat) and meal frequency (how many ?mes you eat) to not change the results of this program.
117
Why not just eat MORE to be ‘on the safe side’? • •
Your body has build-‐in regulators to prevent massive increases in muscle growth. When we overeat our body turns on counter-‐regulatory factors to prevent the build-‐up of muscle mass.
Some Examples: •
Overea?ng causes decreased testosterone levels in men
•
Overea?ng causes decreased insulin sensi?vity in men and women.
•
Overea?ng also causes increased low grade systemic inflamma?on
•
While some inflamma?on is good for you, low grade systemic inflamma2on blocks muscle growth and is associated with ahost of chronic diseases.
•
Again – eat as much as you can WITHOUT gaining fat, overdoing could actually PREVENT you from gaining muscle.
118
• Supplements you can try – Preworkout – Protein – Crea?ne
119
•
It was largely thought that the reason crea?ne supplementa?on helped you gain muscle was simply by adding water weight, however we now know this is not true.
•
We know that crea?ne use is associated with an actual increase in muscle fiber diameter, so the weight added by crea?ne is not simply ‘bloa?ng’ or ‘only water’ but actual muscle mass.
•
It is now being suggested that crea?ne’s main muscle building effect comes from altering our satellite cells and their ac?vity.
•
I suggest crea?ne monohydrate – 5 grams aHer every workout, mixed in 16 ounces of water.
120
•
My Protein recommenda?ons are between 100-‐150 grams of protein per day, and while this may sound low to some people, for others it is extremely high.
•
For this reason I recommend a protein powder if you have problems reaching this number while ea?ng whole foods.
•
You can use your protein powder whenever you wish (it doesn’t have to be right aHer your workout)
•
Generally I favor whey protein and casein protein, but really any high quality protein powder will do.
121
•
Generally these supplements are mostly made of caffeine and possibly some ephedrine like compounds.
•
I don’t use them myself, but for people who need an extra boost these supplements may help.
•
There are lots of various types out there, and I don’t have a personal preference, so experiment and find one that feels best for you.
•
these are OPTIONAL and not something I typically use.
122
•
This is a rough guideline only, not an exact prescrip?on. Also, this is meant as a guide for Experienced liJers ONLY and not as a blanket recommenda?on for Everyone.
•
Chances are, your calorie intake is NOT what’s limi?ng your ability to build muscle.
•
Protein intake IS important, but the available research suggests 100-‐150 grams of protein is enough to op?mize the muscle building process.
•
The Anabolic Con?nuum is a more logical explana?on for slowed muscle growth than ‘simply not ea?ng enough’
•
The calorie recommenda?ons in this guide should be enough for most people to build muscle, and most likely is even an overes?ma?on.
123
•
3 days before you are going to start Anabolic Again, test your e1RM on the following exercises: – – – – – –
Incline Bench Press DeadliHs (sumo or conven?onal stance) Flat Bench Press Straight Leg DeadliHs Standing Shoulder Press Squat / LegPress
•
Warm up thoroughly then choose a weight you can normally use for 8 reps and test yourself to failure.
•
Rest should be 5 to 10 minutes between each exercise test.
•
Use these results to calculate your star?ng e1rm
125
10 – An all out effort. The type that leaves you winded and needing 3-‐5 minutes to recovery, nothing leH in the tank. 9-‐ Heavy Effort. You might possibly have one more rep in you, but your training partner would need to ‘help’ at the top. 8-‐ Big Effort. The last two reps are a grind. You might have one more rep in you. 7-‐ Good Effort – It was tough, you probably could have got two more reps if you HAD two. 6-‐ Pumping – This is the type of effort you’d use to get a good solid pump. Weight isnt’ too heavy, but rather just enough that you can ‘feel’ the weight. 5-‐ Prac?ce sets – Weight is around 50% of your e1RM. This is the weight used to get work done, prac?ce form or work on weak areas.
CLUSTER ONE
CLUSTER TWO
Progressive Exercise: Incline Bench Press
Progressive Exercise:
Volume Exercise:
Volume Exercise:
Complimentary Exercise:
Complimentary Exercise:
Giant Exercise:
Giant Exercise:
Barbell Row
Standing DB Lateral Raise
Barbell Curls / Barbell Reverse Curls
Accessory Exercise: Chin-‐ups
Finishing Exercise: Adonis Cross
Squats
DB Straight Leg DeadliHs
Seated Quad Extensions
Step Ups
Accessory Exercise: Shrugs
Finishing Exercise: Calf Raises
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1set of 13 reps x 60% e1RM 1 set of 13 reps x 65% e1RM 1 set of 13 reps x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Volume Exercise: Incline Bench Press
8 sets of 8 reps x 70% of NEW e1RM
(8 sets, extended rest 120 seconds)
Super-‐Set: Cable Triceps Pushdowns
3 sets of 13 reps x Effort Level of 7
Chin Ups (Repeat for 3 total Supersets)
Followed immediately by: 3 sets of 13 reps x Effort Level of 7
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 13 x 60% e1RM 1 set of 13 x 65% e1RM 1 set of 13 x 70% e1RM
5 sets of 5 reps x Effort Level 6
Complimentary Exercise: Seated Quad Extensions (machine)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest) (8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 8
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 5 reps x Effort Level 6
Complimentary Exercise: Seated Quad Extensions (machine)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest) (8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 8
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive E xercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 ser of 13 reps x 70% e1RM 1 set of 8 reps x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions (machine)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest) (8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
5 sets of 8 x Effort Level of 8
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Shrugs Calf Raises (Repeat for 3 total Supersets)
13 x Effort Level of 6 13 x Effort Level of 6
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 13 repss x 60% e1RM 1 set of 13 reps x 65% e1RM 1 set of 13 reps x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
5 sets of 13 x Effort Level of 7 Followed Immediately by: 5 sets of 13 x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
5 sets of 13 reps x Effort Level of 7 Followed Immediately by: 5 sets of 13 reps x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Progressive Exercise: Incline Bench Press
Volume Exercise: Barbell Row (5 sets, 90-‐120 seconds rest)
1 ser of 13 reps x 70% e1RM 1 set of 8 reps x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Dumbbell Lateral Raise (2 sets, use 60 seconds rest)
Super-‐Set:
Barbell Curls Barbell Reverse Curls (Repeat for 5 total Supersets)
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
5 sets of 13 reps x Effort Level of 7 Followed Immediately by: 5 sets of 13 reps x Effort Level of 6
Accessory Exercise: Chins (weighted if needed) (60 seconds rest)
Finishing Exercise: Adonis Crosses (Use rest pause method if needed)
3 sets of 13 reps x Effort Level 6
1 ALL OUT set of 21 reps x Effort Level 10
Volume Exercise: Incline Bench Press 8 sets of 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Cable Triceps Pushdowns 3 sets of 13 reps x Effort Level of 7 Chin Ups (Repeat for 3 total Supersets)
Followed immediately by: 3 sets of 13 reps x Effort Level of 7
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 13 reps x 60% e1RM 1 set of 13 reps x 65% e1RM 1 set of 13 reps x 70% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 8
(8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 8
(8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats
Volume Exercise: Dumbbell Straight Leg DeadliJs (5 sets, 90-‐120 seconds rest)
1 set of 13 reps x 70% e1RM 1 set of 8 reps x 80% e1RM 1 set of as many reps as possible x 70% e1RM
5 sets of 5 reps x Effort Level of 6
Complimentary Exercise: Seated Quad Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Step Ups ( 5 total sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 8
(8 reps per leg, so 16 reps TOTAL per set)
Accessory Exercise: Dumbbell Shrugs (60 seconds rest)
Finishing Exercise: Calf Raises (Use rest pause method if needed)
3 sets of 8 reps x Effort Level 6
1 set of 21 reps x Effort Level 10
Progressive Exercise: Squats 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Shrugs 13x Effort Level of 7 Calf Raises 21x Effort Level of 7 (Repeat for 3 total Supersets)
! I found that concentra?ng on a pause at the boSom of the incline bench press made this exercise more difficult and really worked my Triceps. Try a one-‐two count on the boSom of each rep. ! For the squats make sure you are consistent with your depth. Your stance can be wide or narrow (personal preference), but do not cheat yourself on the test day, if you weren’t deep enough, it doesn’t count. ! For the lateral raises, use a pause at the top each rep. ! For the Step-‐ups be sure not to ‘jump’ with your rear-‐foot to get started. Put all your weight on the heel of your front foot, then start the movement. ! For chinups, once you can do 3 sets of 13 with your bodyweight you can start to slowly add weight Do NOT sacrifice form for weight ! Finally, for the Adonis Cross, going slow makes this exercise deadly, try a three count on the way down and a three count on the way up. The more you can feel the stress move from your side delts to your rear delts, the more effec?ve the exercise becomes And don’t let your arms drop. ! If you have chain available, or even a piece of rope, use it to test your arms on the Adonis Cross. Have it so the chain or rope is touching your chest at the top of the movement, then make sure it stays touching through each rep.
CLUSTER ONE
CLUSTER TWO
Progressive Exercise: Barbell Flat Bench Press
Progressive Exercise:
Volume Exercise:
Volume Exercise:
Complimentary Exercise:
Complimentary Exercise:
Giant Exercise:
Giant Exercise:
Accessory Exercise:
Accessory Exercise:
Finishing Exercise:
Finishing Exercise:
Dumbbell Pull Overs
Standing Triceps Pull Down
Adonis Cross / Lateral Raise
Dumbbell Biceps Curls
Chin ups
Barbbell Straight Leg Dead LiH
Barbell or Dumbbell Step Ups
Barbell Back Squats
Good Mornings
Calf Raises
Barbell or Dumbbell Shrugs
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
1 set of 13 reps at x 60% e1RM 1 set of 13 reps at x 65% e1RM 1 set of 13 reps at x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Tricep Cable Pushdowns (2 sets, use 60 seconds rest)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps x Effort Level 10
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
1 set of 8 reps at x 70% e1RM 1 set of 8 reps at x 75% e1RM 1 set of 8 reps at x 80% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Tricep Cable Pushdowns (2 sets, use 60 seconds rest)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps x Effort Level 10
Progressive Exercise: Barbell Flat Bench Press
1 set of 13 reps at x 70% e1RM 1 set of 8 reps at x 80% e1RM 1 set of as many reps as possible at x 85% e1RM
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Standing Tricep Cable Pushdowns (2 sets, use 60 seconds rest)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps x Effort Level 10
Volume Exercise: Bench Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Hammer Curls 13 x Effort Level of 7 Dumbbell Skull Crushers 8 x Effort Level of 7 (Repeat for 3 total Supersets)
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 13 x 60% e1RM 1 set of 13 x 65% e1RM 1 set of 13 x 70% e1RM
5 sets of 8 reps x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 5
1 set of 21 reps x Effort Level 8 1 set of 13 reps x Effort Level 8 1 set of 8 reps x Effort Level 8
1 set of 21 reps x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 8 reps x 70% e1RM 1 set of 8 reps x 75% e1RM 1 set of 8 reps x 80% e1RM
5 sets of 8 reps x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 5
1 set of 21 reps x Effort Level 8 1 set of 13 reps x Effort Level 8 1 set of 8 reps x Effort Level 8
1 set of 21 reps x Effort Level 10
Progressive E xercise: Barbell Straight Leg DeadliJs 1 set of 13 reps at x 70% e1RM
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 8 reps at x 80% e1RM 1 set of as reps as possible at 85% e1RM
5 sets of 8 reps x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 reps x Effort Level of 5
1 set of 21 reps x Effort Level 8 1 set of 13 reps x Effort Level 8 1 set of 8 reps x Effort Level 8
1 set of 21 reps x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJ 8x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Shoulder Shrugs 13x Effort Level of 7 Dumbbell Calf Raises 21x Effort Level of 7 (Repeat for 3 total Supersets)
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
13 reps at x 60% e1RM 13 reps at x 65% e1RM 13 reps at x 70% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Overhead Cable Triceps Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps xEffort Level 10
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
13 reps at x 60% e1RM
5 sets of 8 reps x Effort Level of 7
13 reps at x 65% e1RM 13 reps at x 70% e1RM
Complimentary Exercise: Overhead Cable Triceps Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps xEffort Level 10
Progressive Exercise: Barbell Flat Bench Press
Volume Exercise: Cross Bench Dumbbell Pull-‐over (5 sets, 90-‐120 seconds rest)
13 reps at x 70% e1RM 8 reps at x 80% e1RM As reps as possible at 85% e1RM
5 sets of 8 reps x Effort Level of 7
Complimentary Exercise: Overhead Cable Triceps Extensions
1 set of 8 reps x Effort Level 8 1 set of 13 reps x Effort Level 9
Super-‐Set:
Standing DB lateral raise 13 reps x Effort Level of 8, FOLLOWED BY: Standing Barbell Shoulder Press 8 x Effort Level of 6 (Perform exercise 1, the immediately move to exercise 2, then 90 seconds rest)
Accessory Exercise: Biceps Curls (60 seconds rest)
Finishing Exercise: Cable Chest Fly (Use rest pause method)
3 sets of 13 reps x Effort Level 6
21 reps xEffort Level 10
Volume Exercise: Bench Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Hammer Curls 13 x Effort Level of 7 Dumbbell Skull Crushers 8 x Effort Level of 7 (Repeat for 3 total Supersets)
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 13 x 60% e1RM 1 set of 13 x 65% e1RM 1 set of 13 x 70% e1RM
5 sets of 8 x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 x Effort Level of 5
1 set of 21 x Effort Level 8 1 set of 13 x Effort Level 8 1 set of 8 x Effort Level 8
1 set of 21 x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
1 set of 8 x 70% e1RM 1 set of 8 x 75% e1RM 1 set of 8 x 80% e1RM
5 sets of 8 x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 x Effort Level of 5
1 set of 21 x Effort Level 8 1 set of 13 x Effort Level 8 1 set of 8 x Effort Level 8
1 set of 21 x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJs
Volume Exercise: Barbell or Dumbell Step-‐ups (5 sets, 90-‐120 seconds rest)
13 reps at x 70% e1RM 8 reps at x 80% e1RM As reps as possible at 85% e1RM
5 sets of 8 x Effort Level of 6
Complimentary Exercise: Barbbell Squats
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Barbell Good Mornings ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Single leg, Dumbbell Calf Raises (60 seconds rest)
Finishing Exercise: Barbell Shrugs (Use rest pause method if needed)
5 sets of 8 x Effort Level of 5
1 set of 21 x Effort Level 8 1 set of 13 x Effort Level 8 1 set of 8 x Effort Level 8
1 set of 21 x Effort Level 10
Progressive Exercise: Barbell Straight Leg DeadliJ 8x 70% of NEW e1RM (8 sets, extended rest 120 seconds) Super-‐Set: Dumbbell Shoulder Shrugs 13x Effort Level of 7 Dumbbell Calf Raises 21x Effort Level of 7 (Repeat for 3 total Supersets)
! For the Pullovers you can use dumbbells, a single dumbbell, a barbell or even a keSle bell, just be sure to get a good stretch at the top and try your best to flex your lats as you bring the weight back over head. ! U?lize the squats as a way to get usde to going low and using proper form. Your stance can be wide or narrow (personal preference). ! Take it easy on the good mornings. Just put the work in. They are an effort level of 5, so no reason to kill youself on this, just get the mo?on in. ! For the Step-‐ups be sure not to ‘jump’ with your rear-‐foot to get started. Put all your weight on the heel of your front foot, then start the movement. ! Finally, use the same technique for your working sets of bench press that you use for your tes?ng set… try to keep your form and temp exactly the same.
CLUSTER ONE
CLUSTER TWO
Progressive Exercise: Standing Shoulder Press
Progressive Exercise:
Volume Exercise:
Volume Exercise:
Complimentary Exercise:
Complimentary Exercise:
Giant Exercise:
Giant Exercise:
Accessory Exercise:
Accessory Exercise:
Finishing Exercise:
Finishing Exercise:
Triceps cable press downs
Incline Dumbell Fly
2 arm Double Row / Chin ups
Hammer Curls
Rear Delt Dumbbell Flies
Dead LiHs
Quad Extensions
Standing Dumbbell Shrugs
Reverse Lunges
Calf Raises
Step Ups
Progressive Exercise: Standing Barbell Shoulder Press
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
13x 60% e1RM 13x 65% e1RM 13x 70% e1RM
5 sets o 13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
1 set of 21 x Effort Level 10
Progressive Exercise: Standing Barbell Shoulder Press
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
5 sets o 13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly
Standing bent two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
Super-‐Set:
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
1 set of 21 x Effort Level 10
Progressive Exercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets o 13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
1 set of 8 x Effort Level 8 1 set of 13 x Effort Level 9
1 set of 21 x Effort Level 10
Progressive Exercise: Standing Barbell Shoulder Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Dumbbell Bench Press Dumbbell Two Arm Bent Rows (Repeat for 3 total Supersets)
13 x Effort Level of 7 8 x Effort Level of 7
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
13 x 60% e1RM 13 x 65% e1RM 13 x 70% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: DeadliJ 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Barbell Shoulder Shrugs Dumbbell Reverse Lunges (Repeat for 3 total Supersets)
13 x Effort Level of 7 21 x Effort Level of 7
Progressive Exercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
13x 60% e1RM 13x 65% e1RM 13x 70% e1RM
13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly (3 sets, use 70% e1RM from month 2)
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
8x Effort Level 8
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
21xEffort Level 10
Progressive Exercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly (3 sets, use 70% e1RM from month 2)
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
8x Effort Level 8
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
21xEffort Level 10
Progressive E xercise: Standing Barbell Shoulder Presss
Volume Exercise: Triceps Cable Press Down (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
13x Effort Level of 7
Complimentary Exercise: Incline Dumbbell Chest Fly (3 sets, use 70% e1RM from month 2)
Super-‐Set:
Standing two-‐arm dumbell Row Chin Ups (Repeat for 5 total Supersets)
Accessory Exercise: Dumbbell Hammer Curls (60 seconds rest) `
Finishing Exercise: Rear Delt Dumbbell Flies (Use rest pause method if needed)
8x Effort Level 8
13x Effort Level of 8 8x Effort Level of 6
13 x Effort Level 6 13 x Effort Level 6 13 x Effort Level 6
21xEffort Level 10
Progressive Exercise: Standing Barbell Shoulder Press 8 x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Dumbbell Bench Press Dumbbell Two Arm Bent Rows (Repeat for 3 total Supersets)
13 x Effort Level of 7 8 x Effort Level of 7
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
13 x 60% e1RM 13 x 65% e1RM 13 x 70% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
8 x 70% e1RM 8 x 75% e1RM 8 x 80% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive E xercise: Barbell DeadliJs
Volume Exercise: Quad Extensions (5 sets, 90-‐120 seconds rest)
1 ser of 13 x 70% e1RM 1 set of 8 x 80% e1RM As many reps as possible x 85% e1RM
5 sets of 8 x Effort Level of 7
Complimentary Exercise: Dumbbell or Barbell Shrugs
1 set of x Effort Level 8 1 set of 13 x Effort Level 9
Second Volume Exercise: Elevated Reverse Lunges Also called ‘Bulgarian split squats’ ( 5 total sets, 90-‐120 seconds rest)
Accessory Exercise: Calf Raises (60 seconds rest)
Finishing Exercise: Step Ups (Use rest pause method if needed)
8 x Effort Level of 8
21 x Effort Level 6 21 x Effort Level 6 21 x Effort Level 6
21 x Effort Level 10
Progressive Exercise: DeadliJ 8x 70% of NEW e1RM (8 sets, extended rest 120 seconds)
Super-‐Set: Barbell Shoulder Shrugs Dumbbell Reverse Lunges (Repeat for 3 total Supersets)
13x Effort Level of 7 21x Effort Level of 7
! The shoulder press is a strict press and NOT a push press so don’t use your legs to get an extra rep or two, keep It strict. ! Use a slow tempo on rear delt flies, make sure you feel the stress in your rear delts. ! For the Step-‐ups be sure not to ‘jump’ with your rear-‐foot to get started. Put all your weight on the heel of your front foot, then start the movement. ! Dead liHs can be conven?onal stance, sumo stance or hybrid, your choice.
•
There are no fancy exercises in Anabolic Again. All exercises should be performed under strict control. The best way I can describe control is: At any point during your rep you should be able to stop and pause the weight. This ensures you are not swinging or bouncing the weight.
•
I am also assuming you are an experienced liHer and do not need much guidance on how to perform these exercises.
•
I have not included pictures for any of the machine or cable based exercises as they should be self explanatory.
•
If my pictures are unclear you can always Google the ?tle of the exercise to find videos or alterna?ve exercise descrip?ons.
•
The most popular subs?tu?on is replacing squats with the leg press. I have not done this personally but clients who used the first version of Anabolic Again have used this subs?tu?on with success.
•
To replace the triceps cable pushdowns you can do lying dumbbell extensions (also known as French curls or skull crushers)
•
Bent 2 arm double rows is a barbell row performed with dumbbells. 197
•
Measuring muscle mass isn’t as simple as it might seem, and unless you have access to a high tech body composi?on lab you will be leH guessing at how much muscle mass you have and more importantly whether or not your muscles are growing.
•
Some common mistakes made when trying to define muscle mass gains and changes in muscle mass comes from a misunderstanding of the following two defini?ons “Lean Body Mass” and “Skeletal Muscle Mass”.
•
Lean Body Mass -‐ Defini?on: – This is all the parts of your body that are not fat. This includes skeletal muscle, smooth muscle, bone, organs, blood vessels, blood, intracellular water, extracellular water, and depending on the way you measure it the food in your stomach and intes?nes will also show up as lean body mass.
•
Skeletal Muscle Mass -‐ Defini?on: – Skeletal muscles are the ones you build in the gym by working out with weights like your biceps, chest legs and back. You have conscious control of your skeletal muscles. In other words you can decide when you want to flex these muscles.
•
Skeletal muscle mass usually makes up about 50% of your total Lean body Mass (the rest is bone, blood, organs, smooth muscles, water and other non muscle ?ssues).
•
These defini?ons are important because “Lean Body Mass” and “Skeletal Muscle Mass” are oJen assumed to be the same.
•
Many measurement techniques can only determine changes in total Lean Body Mass without dis?nguishing the skeletal muscle mass component from the rest. Research studies on muscle building tend to look at total lean body mass changes instead of skeletal muscle mass changes specifically.
•
This can produce false results as transient changes in hydra?on (body water) and food in your system (having a full or empty stomach) can greatly influence your lean body mass measurement without any real change in skeletal muscle mass.
217
•
rapid changes in bodyweight are usually due to changes in the other parts of your Lean Body Mass that are NOT Skeletal Muscle.
•
The most accurate way of measuring changes in the size of specific muscles is with a DEXA scanning machine. If you check with your local university you might be able to get into one of these labs to have you body composi?on done. Otherwise you are basically leH guessing, and unless you can get access to a DEXA scan you’ve got to come up with a cheaper and simpler way to measure your muscle mass.
•
This is why we developed The Muscle Index
•
There are 2 facts that we know about body composi?on that can be combined to create a simple and effec?ve way to measure gains in muscle mass.
•
1. Muscle Cross Sec?onal Area is directly related to the strength of the muscle. In other words, the bigger the muscle is the strong it is. I’m sure this isn’t news to you.
•
2. Your waist measurement can give us an accurate indica?on of your overall fat mass as men typically store the bulk of their fat around the waist.
•
With these two pieces of informa?on we can determine how much muscle you have with the two following measurements: 1. Volume Index (VI): compares muscle size to waist size 2. Strength Index (SI): compares strength to bodyweight
VI x SI = Muscle Index (MI) •
The Muscle Index is your most accurate way of determining both your total muscle mass and changes in your total muscle mass. This is a rela?ve number that s for your body weight, fat mass and hydra?on status.
218
•
There are mul?ple key circumference measurements that tell us about the size of various muscles on your body. The key circumference measurements you must take are as follows: – M#1: Upper arm circumference -‐ Take this measurement at the thickest part of your bicep/triceps girth. Take this measurement in the flexed posi?on (keep in mind to flex both bicep and triceps at the same ?me) – M#2: Shoulder circumference -‐ This is a measurement of the circumference of your shoulder girdle which includes the size and thickness of your shoulders mid chest, traps and upper back. Take this measurement standing in good posture with the tape wrapping around the outside of your shoulders across the middle of your chest and across the widest part of your upper back. The tape measure should be lined up with the widest part of your shoulders and will be approximately at the height of your arm pit (as viewed with your arms relaxed at your sides) – M#3: Chest circumference -‐ This measurement is taken as a circumference around the thickest part of your chest and around your back. The tape measure goes under your arms and around your chest at approximately the height of your nipples. – M#4: Thigh circumference -‐ Thigh measurement is taken at the thickest part of your leg approximately 2/3 up from your knee t. Take this as a circumference around your leg. – M#5: Waist circumference -‐ Take your waist measurement at the level of your belly buSon.
•
Add the first 4 measurements together (M1 to M4) then divide it by the M5, the answer is your Volume Index (VI). 219
220
•
We know the strength of a muscle is directly related to its cross sec?onal area (size) therefore strength must be included in our muscle mass measurement. Strength is also exercise specific and rep range specific.
•
This means that a person who regularly trains in the 10-‐12 rep range will have developed strength in this rep range more so than in the 3-‐5 rep range. For this reason we use the e1RM formula to predict your one rep max strength (instead of measuring your 1 rep max directly)
•
e1RM recap: If you can bench press 225lbs for 8 reps you would es?mate your 1 rep max (e1RM) as follows:
•
[(225lbs x 8) x 0.0333] + 225lbs = 284.9lbs (round to 285lbs)
•
By using your e1RM you can test your strength in the rep range that you are most comfortable with and that matches your regular workout rep ranges
•
TEST LIFTS -‐ There are 5 standard liHs that you will use to test your maximum strength. 1. Squat 2. Bench Press 3. DeadliH: Conven?onal or Sumo 4. Standing Barbell Shoulder Press 5. Pull Ups* *Use Pulldowns if you cannot complete a chin up with your bodyweight
221
•
Note: Select a weight that will allow you to complete between 5 – 15 reps for each li=.
•
Tes?ng procedure -‐ It is too difficult to test your en?re body during one session therefore you must break up your test days into sec?ons. The following breakdown is what I have found works best for tes?ng each muscle group without compromising the other tests. – Test Day 1 DeadliJ & Standing Barbell Shoulder Press – Test Day 2 Bench Press & Pull Ups (or Pulldowns) – Test Day 3 Squats
•
Warm up the specific test muscles with a series of light sets (approx 40-‐60% of your working weight) for 3-‐5 sets (you can take more warm up sets if you feel it’s necessary). Once you feel that you’re ts and muscles are warm enough complete one test set for each exercise listed. Select a weight you can complete more than 5 reps but less than 15 for the test set. The total number of reps x the weight you liH is your aggregate upper body strength number.
•
If you regularly train in the 8-‐12 rep range choose a weight that you are fairly certain you can liH for 10 reps to test with. On the other hand if you rou?nely train in the 3-‐7 rep range choose a weight that you are fairly certain you can liH for 5-‐7 reps and use it for your test set.
222
•
Use this Formula to determine your 1 rep max strength for each liH:
•
[(weight liJed x reps) x 0.0333] + weight liJed = e1RM
• • • • •
Squat =(S1) Flat Barbell Bench Press =(S2) DeadliJ =(S3) Standing Barbell Shoulder Press =(S4) Chin Up (or Pulldown) =(S5)
•
Note: It doesn’t maSer if you don’t use the test exercises in your regular workout rou?ne. You can s?ll use them as a measurement of rela?ve strength. Any change you have in muscle mass and strength will be reflected in these test exercises regardless if they are part of your workouts. Calcula?ng Strength Index (SI)
[(S1) + (S2) + (S3) + (S4) + (S5)] ÷ bodyweight = SI
223
224
Q: Is Anabolic Slow Down the same thing as ‘Sarcopenia’? No, but they are related. Sarcopenia is the loss of muscle due to the mul?ple factors associated with aging. Anabolic Slow Down is a decreased anabolic response due to prolonged resistance training. So they are similar, and probably involve some similar pathways, but they are also very different. Q: Has this workout been tested in a scien?fic study? No, and it probably never will be. While the science behind the Anabolic Con?nuum is concrete, the Anabolic Again solu?on is theore?cal based on the known science at this ?me. So it’s a really, really good guess at what might work and it has been tested in real world seIng, but it has not been ‘clinically tested’. Q: Is the Anabolic Con?nuum Muscle Specific? Quite possibly. It would make sense that someone with over-‐developed legs (sprint speed skater) could s?ll build muscle on his or her upper-‐body, even though their lower bodies aren’t nearly as responsive. Q: I was expec?ng some fancy exercises, but all of the ones you recommend are really basic, what gives? You do not need fancy exercises to build muscle mass. While they are entertaining and fun to try, the main exercises are the main exercises for a reason – they work well. Q: I want to use KeKle bells in Anabolic Again, where would you fit them in? I would use KeSle Bells AFTER finishing the Anabolic Again Muscle Building Protocol.
226
Q: Can I incorporate parts of the Anabolic Again protocol with my regular workout? No -‐ the Anabolic Again protocol is designed to be done from start to finish as it’s own workout. You will lose the benefit of the protocol if you try to use only certain parts of it, you must complete all 16 weeks in a row and it is laid out to get the full benefit. Q: I only have approximately 1 hour to workout per session will I be able to do the Anabolic Again protocol in this ?me frame? Yes each anabolic again workout is designed to last approximately 1 hour (give or take 10 mins). As long as you s?ck to the prescribed rest periods during your accessory an complimentary sets you should have no problem geIng through the workout in an hour. Q: I workout at home, can I s?ll follow the Anabolic Again program? Yes, as long as you have some basic equipment such as: A squat rack, a bar, and a ton of weight! If you want to workout at home, and are serious about geIng back on track, then spend the money and do it right (In fact, this is exactly what I did). Q: What do I do once I’m finished the 12 week program? Once you are finished your 12 week program you can go back to following your favorite workout program. It can be low or high volume, it can be bodyweight training or keSlebells, it just can’t be Compound Cluster Cycles. Take a break of at least 2-‐3 months before aSemp?ng another cycle of Anabolic Again. Q: Can I lose fat while following Anabolic Again? Absolutely, you can lose a ton of body fat while following Anabolic Again. You could lose 25 pounds of fat if you wanted to, it all depends on your diet. If you follow a calorie restricted diet while you are following Anabolic Again, you will lose body fat. If you are going to lower your calorie intake while following anabolic again I suggest not going below HALF of the maximal calorie sugges?ons from your ESTIMATED MAX CALORIES NEEDS Chart. I’d also increase your protein intake from the 100-‐150 range to between 150-‐200.
227
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