The MAX Muscle Plan
Brad Schoenfeld
Language: English
Pages: 161
ISBN: B00LLOM2PA
Format: PDF / Kindle (mobi) / ePub
Blast through training plateaus, add lean muscle, and achieve your best body ever with The MAX Muscle Plan. This scientifically proven program will help you maximize your muscle potential and transform your physique. No gimmicks, no expensive supplements, just results.
Developed by renowned strength and fitness expert and bestselling author Brad Schoenfeld, The MAX Muscle Plan is a six-month periodized program that manipulates exercise variables to generate clear and steady muscle growth. Each phase of the plan—MAX strength, MAX metabolic, and MAX muscle—is explained in detail and insights and advice for optimal performance and immediate results are provided.
With step-by-step instructions for 108 of the most effective exercises, guidance for incorporating cardiorespiratory workouts into the program, and nutrition recommendations for fueling muscle growth and recovery, The MAX Muscle Plan is your complete guide to total-body transformation.
If you’re ready to take your body to the next level, turn to the scientifically based and most effective muscle building program available, The MAX Muscle Plan. The results will speak for themselves.
Hard Style Abs: Hit Hard. Lift Heavy. Look the Part.
Muscles of the lower body, particularly the adductors of the inner thigh. Start Assume a wide stance, approximately one foot (0.3 m) or more past the width of your shoulders. Grasp two dumbbells and hold them at your sides. Movement Keeping your left leg straight, slowly bend your right knee out to the side until your right thigh is parallel with the floor. Forcefully rise back up and immediately repeat the exercise to your left. Alternate legs until you reach the desired number of.
Glutes, and back) with a high training volume. Conversely, the muscles of the arms and calves are the target of fewer total direct sets because they are smaller and they function as secondary muscle movers in many mulitjoint exercises. Training frequency progressively increases over the course of the mesocycle, which culminates with a shock phase that will bring about short-term overreaching (see Table 9.1 for a schedule). Reduced-frequency unloading phases are interspersed throughout the.
Greater fatigue and stress. Paired Sets Recall that we used paired-set training in the MAX metabolic phase of the program to take advantage of the high metabolite buildup associated with supersetting. Paired-set training also can help increase muscle development—provided that intensity and rest intervals correspond to a hypertrophy range. As opposed to same-muscle supersets, reciprocal supersets do not cause much of a reduction in strength. In fact, contracting an antagonist muscle.
Position Stand: Protein and Exercise. International Society of Sports Nutrition Position Stand: Protein and Exercise, 4(8). Churchley, E.G., Coffey, V.G., Pedersen, D.J., Shield, A., Carey, K.A., Cameron-Smith, D., & Hawley, J.A. (2007). Influence of preexercise muscle glycogen content on transcriptional activity of metabolic and myogenic genes in well-trained humans. Journal of Applied Physiology, 102(4), 1604-1611. Creer, A., Gallagher, P., Slivka, D., Jemiolo, B., Fink, W., & Trappe, S.
Shape), and has appeared on hundreds of television shows and radio programs across the United States. He also serves as a fitness expert and contributor to www.bodybuilding.com, www.diet.com, and www.t-nation.com. Certified as a strength and conditioning specialist by the National Strength and Conditioning Association and as a personal trainer by both the American Council on Exercise and the American College of Sports Medicine, Schoenfeld was awarded the distinction of master trainer by IDEA.