hypertrophy max - primer phase

7/23/2019 Hypertrophy Max - Primer Phase

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Vince Del Monte & Ben Pakulski

PAUSE & PRIME

PRIMER

PHASE

PAUSE & PRIME

PRIMER

PHASE

http://www.hypertrophymax.com/




HYPERTROPHY M.A.X “PAUSE & PRIME”PREPARATORY PROGRAMWelcome aboard!

We want to first congratulate you

for joining the most elite muscle-

building program in the world

and being the newest “Hyper

MAXER!” We are ALL here to

make each other better, which

is why activity on the forums

has been running rampant for

the past six months (since we

officially opened registration) and

if you haven’t introduced yourself

yet, do that soon.

You’re going to see why the

Private Members’ Forum is the

crown jewel of the program and

you’ll get to meet more than

3,700 amazing members

who will be of valuable assistance

to you, since they have already

gone through what you’re

starting. After going through a few

posts on the forums you’ll quickly discover that Hypertrophy M.A.X. has the

smartest members in the world and that you made an awesome decision!

WWW.HYPERTROPHYMAX.COM

http://www.hypertrophymax.com/forums/








When we rst discussed the idea of an exclusive members’ forum we were both

really excited about the possibilities - connecting men and women from all overthe globe in one place, with a unique goal, all following the same program and

helping each other every single step of the way! We are creating a network of

FRIENDS, co-workers, and training partners to help everyone overcome their

obstacles and eliminate their limiting beliefs. We all have those beliefs that hold

us back from being where we want to be in life. Whether it’s the belief that we

CAN’T, or maybe we’re not good enough, or we just don’t have the time or the

resources.

Well guess what? We just gave YOU the tools to overcome each and every one

of those useless beliefs. There is someone somewhere in this world that is facing

the exact same obstacles you are. Chances are that even WE (Ben and Vince

speaking here) have encountered the very same obstacles. We are ALL here to

help each other.

As your coaches we are constantly seeking the best information in the world. We

want to bring the best to you! The forums will be our place to personally interact

and chat about what we are doing and what we have learned that you can apply -NOW. Obviously, there are thousands of you, and only TWO (2) of us, so please

take the time to help each other rst.

We are doing our best to give you all the tools you need to achieve the physique

of your dreams in 12 months. For some of you, your profession is personal

training. This program will be the best personal training course you’ve ever taken!

Hypertrophy M.A.X. will get you THINKING! That is the goal. We do not want to

teach autonomous robots. We strive to educate so that you can decipher all the

crap that exists out there.

First things frst, until you receive your Phase 1 package of Hypertrophy M.A.X.

in the mail, we are going to be providing EVERYONE with the HypertrophyMAX

primer and the MI40 execution videos to allow you some time to watch, and re-

watch the videos so that you can brush up on the details of intention and perfect

execution.





THE GOAL OF THEPRIMER PHASEThe direct goal of the

Hypertrophy M.A.X. Primer Phase

is to prepare your body and set

you up to optimize gains over

the next 12 months. The goal is

to break old “crappy” movement

patterns and replace with them

with new biomechanically-optimal

movement patterns.

To do this we must ensure

you are accessing a full and

maximum range of motion for

your body. Each body part has acorrect biomechanical range of

motion that must be utilized under

some varying degree of tension

to ensure all muscle bers and

motor units are stimulated to

maximize the growth potential of

that muscle.

In layman’s terms: If you’re

looking for maximum muscle

growth (or any amount of growth in a healthy and balanced way) stimulate a

muscle at all points along its predetermined range of motion with maximum

tension.





In stating this, it is important to recognize that any point in the range that is

bounced or moved with inertia would not constitute muscular “tension.” It’s moreconsidered “fools gold.” So even though you may feel like you’re getting a “full

range of motion” the missing ingredient would be a full range of motion under

tension.

Making Growth Inevitable

To get the most out of any workout plan, being able to execute optimal movement

patterns is vital and must be implemented at all times. When you get to the point

of using these optimal movement patterns without thought, or what is known

as “unconscious competence,” you will be able to shift focus from exercise

execution, to taking your body and mind to the absolute limit. At this point, growth

will be inevitable. This is the direct goal of every stage and step of Hypertrophy

M.A.X. If you carefully adhere to the plan that has been set forth, eliminating

inertia and cheating until your body only knows the absolute perfect movement

patterns, growth will be 100% under your conscious control, and it will seem as

though you’re able to grow at will.





THE WORKOUT GUIDELINESTHE MOST IMPORTANT THINGS to remember when undergoing the

Hypertrophy M.A.X. Primer Phase:

1) Every exercise in this primer is specically selected for a reason and to be

done in a very specic way. See the execution videos for additional pointers, and

even if you’ve watched them before, watch them again. Heck, you should watch

them at least once a month if you truly want to master optimal technique.

2) Each exercise is to be done in a “PAUSE & PRIME” fashion.

The denition of “Pause and Prime”:

The best way to “prime” a muscle for optimal execution (i.e. FORM), neural

ring (increasing the efciency of your nervous system), and hypertrophy (i.e.

GROWTH!) is to learn to generate tension throughout the entire range of motion.

This can be done manually (with conscious intent), or with added resistance.

STEPS TO PRIME:

1) CONTRACT THE ANTAGONIST - To ensure you are using a full range of

motion for the working muscle, start by contracting its antagonist muscle when

the working muscle (agonist) is fully lengthened or relaxed.

2) PAUSE - While contracting the ANTAGONIST.

3) SQUEEZE BEFORE INITIATING MOVEMENT - Now, before moving at all,

squeeze the working muscle and create tension in that muscle. (Note: nothing

has moved at this point - only a conscious engaging of the agonist muscle in its

fully lengthened position.





4) SQUEEZE THROUGH - Continue with that initial squeeze and now contract

the muscle harder to nish the rep through the entire range.

5) MAINTAIN CONTINUOUS TENSION AND TEMPO - No resting at the top of

the range, only in the fully lengthened position.

6) USE ONLY 60% INTENSITY - The preparatory phase is not designed for

you to be a hero or set new personal bests. You have 12 months of workouts

just around the corner that will do that so don’t think you know what you’re doing

and deviate from the Prime & Pause Phase (I don’t care if you’re an IFBB Pro

Bodybuilder)!

Examples:

CHEST: Rest and pause at the

bottom of a chest press while there

is still tension, not at the top.

BACK: Only pause in a fullylengthened position.

AGONIST/ANTAGONIST

PAIRINGS

i) Biceps/Triceps

ii) Quads/Hamstrings

iii) Chest/Back

iv) Calves/Tibialis Anterior (shin

muscle)

v) Delts/Lats





This primer program is a 7-day program that can be repeated as

many times as necessary to attain the desired result or “unconsciouscompetence.”

It is recommended that you follow the program a minimum of two times through

(three to four times is optimal).

The primer is NOT intended to be a “heavy” training session. It is contraction-

based training. Focus on intention and contracting as hard as you can from top

to bottom. Don’t forget to stick to the 60% intensity for load selections (1RM X

0.6).

Take approximately a 45-90 second rest between sets. Don’t worry too much

about the rest periods during the Primer Phase - take enough time so you’re

relatively fresh for each set.





The Prime & PausePreparatory Phase

Day 1: Chest & BackEXERCISE SETS REPS

Incline Barbell Bench Press (pull shoulders back, squeeze your back) 4 10

Supported Machine Row (stretch, retract, then pull through) 4 10

Flat Dumbbell Press 4 6

One Arm Dumbbell Row 4 6

Flat Dumbbell Fly 3 15

Assisted Pull Up 3 15

Incline Dumbbell Bicep Curl 4 10

Lying Barbell Tricep Extension 4 10

*Make sure to keep shoulders depressed the entire time.






Day 2: Legs & CalvesEXERCISE SETS REPS

Leg Extension 4 12

Leg Curl 4 12

Hack Squat 4 10

Wide Stance (toes out) “Plie” Squat 4 10

Bulgarian Split squat 4 15

Stiff leg Deadlif 4 20

Seated Cal 3 20

Standing Cal 3 12






Day 3: Shoulders & BackEXERCISE SETS REPS

Two Arm Cable Side Laterals (cross body) 4 15

Assisted Pull Up 4 15

Incline Dumbbell Front Raise 4 12

Decline Dumbbell Pullover 4 12

Two Arm Cable Bent Over Laterals (cross body) 4 15

Seated Cable Row Elbows High 4 15

Day 4-OFF






Day 5: Biceps & TricepsEXERCISE SETS REPS

Incline Dumbbell Bicep Curl 4 10

Close Grip Bench Press (2” outside shoulder width) elbows high 4 10

Two-Arm Bicep Cable Curl 4 15

Bench Press (4” outside shoulder width) elbows high 4 15

Barbell Preacher Curl 4 15

Flat Dumbbell Pec Fly 4 15

Cable Triceps Pushdown 4 20






Day 6: Legs & ShouldersEXERCISE SETS REPS

Front Squat 4 12

Deadlif (stop 2” rom floor) 4 12

One Leg Hack Squat 4 12

One Leg Lying Leg Curl 4 12

Leg Press 4 20

Back Extension 4 20

Two Arm Cable Side Laterals (cross body) 4 20

Incline Dumbbell Front Raises 4 12

Bent Over Two Arm Cable side Laterals (cross body) 4 15

Day 7 OFF





THE NUTRITIONAL GUIDELINESFor those of you that are familiar with

the nutrition concepts set forth in

MI40, those same concepts hold true

for this program. They are sound,

scientic methods and should be

applied to your training protocols at

all times.

For those of you that haven’t followed

MI40 in the past, we are going to

be providing basic macro nutrient

guidelines for the Hypertrophy M.A.X.

program below. These macros will

need to be adjusted according to

your goals and according to the

results you experience along the way.Use outcome-based decision making

(we’ll teach you more about this later)

to continue moving closer to your

goals.

Every nutrition program is only as good as the changes you make to t your

current goals. Not gaining as fast as you like? Increase by 500 calories a day for

two weeks. Still not there? Add another 500 calories a day for two weeks until

you see the results you expect! But remember, consistency is the key!

I like to ALWAYS make sure that my rst meal of the day and my last meal of the

day never change. So I know I’m getting 1,000 calories in each of those meals.

(Ben speaking). After that, the next two most important meals are pre and post

workout. I will adjust these on a day to day basis according to my prescribed





workout. Long leg workout? I need more carbs before and after (100 grams

before and 100 grams after). Arm workout? I use no carbs before, and a relativelysmall amount after (50 grams). Base it on an on-demand basis! What amount

of carbs do I need to replenish? What amount of carbs did I “earn?” Did you do

some crazy deadlifts and a hard back session? Chances are you’ll need more

nutrients (carbs AND aminos/protein) than you might need after a bicep workout.

Don’t worry, all of this will be explained in further detail in the private members’

forum and via the monthly newsletters.





5 STEPS TO INDIVIDUALIZING YOUR DIETStep 1: Determine Calorie Needs

The goal is to match your activity level and goals and to determine calorie needs.

Here is a chart to help you decide which multiplier is appropriate for you.

DETERMINE CALORIE CHART

YOUR GOAL WEIGHT LOSS WEIGHT MAINTENANCE WEIGHT GMultiply Bodyweight In Pounds By:

Sedentary (minimal

exercise)

10-12 12-14 16-18

Moderately active 12-14 14-16 16-18

Very active (*Hypertrophy

M.A.X. member)

14-16 16-18 20-22

A 120 pound female following Hypertrophy M.A.X. interested in adding muscle

mass will be taking in 2,400 to 2,640 calories on training and non-training days.

A 180 pound male following Hypertrophy M.A.X. interested in adding muscle

mass will be taking in 3,600 to 3,960 calories on training and non-training days.

Step 2: Determine Macronutrient Split





For AVERAGE METABOLISM:

For those of you that view yourselves as having an “average” metabolism, begin

with the following macronutrient split and then use outcome-based decision

making to move closer to your goal:

1 gram of protein/lb of bodyweight.

1 gram of carb/lb of bodyweight.

0.5 grams of fat/lb of bodyweight

To BUILD MUSCLE:

For someone who believes he or she has a faster metabolism or simply knows

he/she has a problem gaining weight, begin with the following macronutrient split

and then use outcome-based decision making to move closer to your goal:

1.5 grams of protein/lb of bodyweight

2 grams of carb/lb of bodyweight

0.5 grams of fat/lb of bodyweight

For HARDGAINER:

For someone who can eat everything and still has a hard time growing, begin

with the following macronutrient split and then use outcome-based decision


1.5 grams of protein/lb of bodyweight

4 grams of carb/lb of bodyweight

0.5gram fat/lb bodyweight

For SLOW METABOLISM:

For someone looking to get big and to lose body fat or keep body fat minimal,





begin with the following macronutrient split and then use outcome-based decision


2 grams of protein/lb of bodyweight

0.5 grams of carb/lb of bodyweight

1 gram of fat/lb of bodyweight

NOTES:

*For ANYONE eating 1 gram of protein/lb a day PLEASE remember it is important

that you eat 15 grams of ber for every 1,000 calories of food you eat.

Supplementing is not a bad idea. Find a balance of soluble and insoluble bers.

**For now, don’t worry about nutrient timing, we’ll get to that later. For now, we want

you to simply focus on hitting your daily calories and macros, which will put you miles

ahead of the pack.

***The only nutrient timing strategy will suggest you employ is to try to take in a large

percentage of your daily carbohydrates around the workout in two separate servings.For example, if your carb intake was 300 grams for the day, you would have 150

grams one hour after the workout and 150 grams four hours after the workout. If 150

grams is too much for one sitting, you could do 100 grams of liquid carbs during your

workout, 100 grams one hour after your workout and 100 grams four hours after your

workout. If 100 grams per meal was too much you could do 75 grams of carbs two

hours before you train, 75 grams of carbs during your workout, 75 grams one hour

after your workout and 75 grams four hours after you workout. How you portion out

your macronutrients is an advanced strategy that should only be considered AFTER

you’re hitting your daily calorie and macro needs, period!

****IF you are training twice a day, add 20% to your total calorie intake from a

balance of all three macros. This will be discussed in more detail once we introduce

Twice-A-Day Training to those who purchased the Twice-A-Day Training Workouts.





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&

Done For YouMeal Plans

Click Here To Order the

555 Cycle Diet

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http://www.hypertrophymax.com/limited-time-offer/nutrition-systems-offer.html

http://www.hypertrophymax.com/limited-time-offer/nutrition-systems-offer.html




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