HYBRID MUSCLE TRAINING Build Bigger, Stronger Muscle Using Science Hybrid Muscle Training Copyright ©2017 by Jason Max
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HYBRID MUSCLE TRAINING Build Bigger, Stronger Muscle Using Science
Hybrid Muscle Training Copyright ©2017 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000. ISBN‐ 13 (paperback): XXXXXXXXXXXXX ISBN‐ 10 (paperback): XXXXXXXXXX ISBN‐ 13 (electronic): XXXXXXXXXXXXX ISBN‐ 10 (electronic): XXXXXXXXXX Trademarked names may appear in this book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.
Table of Contents Table of Contents .................................................................................................................. 4 Introduction .......................................................................................................................... 5 How Much Weight to Use ...................................................................................................... 6 Too Light........................................................................................................................................6 Too Heavy......................................................................................................................................6 Just Right .......................................................................................................................................6
Contraction ........................................................................................................................... 7 Workout Terminology............................................................................................................ 8 How many days should I train? .............................................................................................. 9 4-Day Schedule ..............................................................................................................................9 5-Day Schedule ..............................................................................................................................9 *Important* .......................................................................................................................................... 9 Upper Body Strength.................................................................................................................... 10 Lower Body Strength.................................................................................................................... 11 Upper Body Hypertrophy ............................................................................................................. 12 Lower Body Hypertrophy ............................................................................................................. 13 Chest & Back Hypertrophy ........................................................................................................... 14 Arms & Shoulders Hypertrophy .................................................................................................... 15
Introduction First of all, welcome to Hybrid Muscle Training. The goal of Hybrid Muscle Training is to build muscle (obviously), but also to build strong muscles. In other words, you’ll look strong, but you’ll also feel strong. The program has 2 phases during the week and is based on a Non-Linear Periodization approach. Basically, all this means is that in the start of the week, you’re training for strength. Later in the week, you use that new-found strength to build muscle. The stronger you are, the more potential there is for muscle growth, and that’s why you will be training for both strength and muscle. The workout is based on the latest science of muscle growth which states: • • • • • •
Train each muscle 2x per week. Take longer rest periods. Use big compound movements most of the time. Isolate lagging body parts. Train to failure occasionally. Always try to get stronger.
Before I reveal the workout to you, I want to go over some things you’ll need to know to be successful on the program. NOTE: This is Week 1 of a 4-Week program. If you love this workout after 1 week and want to continue making gains, you can get the whole Hybrid Muscle Training program here: http://www.JMaxFitness.com/HMT
How Much Weight to Use I want you to use the maximum weight possible to accomplish the given number of reps without compromising your form. Here are some examples:
Too Light Let’s say your workout calls for 3 sets of 12 reps on the bench press. You choose to use 100lbs. You knock out 12 reps with perfect form and you feel like you could have done 5 more reps. Your second set comes along, you knock out 12 reps and feel like you had 4 more in the tank. Your last set comes around, and low and behold, you did 12 reps and probably could have done 3 more if you pushed yourself. The last set felt tough, but if it came down to it, you could do 3 more reps. This means the weight was too light.
Too Heavy If your form starts to break down before your last rep of the exercise, then it’s too heavy. Alternatively, if you weren’t able to get all the reps in, it’s too heavy.
Just Right Using the bench press example, if on your last set of 12 reps, upon completion ask yourself, “If I had a gun to my head and someone told me I had to do more reps with perfect form, how many more could I do?” If the answer is 0 or 1 more rep, then you’re using the right weight. If the answer is more than 1, then it’s probably too light.
Contraction Since your goal is to build muscle, the goal of every single rep is to squeeze the working muscle as hard as possible. This sends the signal to the brain to build that muscle. If you haven’t been doing this before, then you might need to lower the weight on an exercise until you feel the contraction. For example, if you are doing biceps curls, your goal is to contract your biceps as hard as possible. Ideally, you want to try to make the muscle cramp up. Using this method, you’ll need to leave your ego at the door, since the weights will go down at first. This is fine.
Workout Terminology I wanted to quickly define some terms that will be used throughout. To give you the best workout possible, I give guidelines on a number of different factors beyond sets and reps. Below are definitions of some terms used in workoutnese (my term for workout jargon) that I use to describe the different aspects of the program. Rep – One performance of a single exercise. Set – The number of repetitions performed without stopping. Tempo – The speed at which one repetition is performed. It’s denoted with 4 numbers (ex. 4-0-1-0). Each of the 4 numbers is in seconds. The first number represents the speed of the movement that follows one repetition, the second is the pause, the 3rd is the action phase of the movement, and the 4th is the pause. In the example of a bench press, the first number denotes the speed at which the weight is lowered, the second is the pause at the bottom, the 3 rd is the speed at which the bar is pressed, and the 4th is the pause at the top. Rest – The rest is the time in seconds between two sets. 1A/1B – In the workouts, you will see "1A" and "1B" or "2A" and "2B". This refers to the order of exercises. "1A" is usually the first exercise for a particular set for a particular body part, while "1B" refers to the second exercise. After completing 1A, the trainee rests for the predetermined amount of time and then goes the 1B exercise. After this, the trainee rests for the predetermined amount of time and then goes back to their second set of 1A.
How many days should I train? I’ve included two different workout plans: a 4-day plan and a 5-day plan. Both of these plans are effective, so it just comes down to how many days you can train. Here’s how I laid it out:
4-Day Schedule Sunday
Monday
Tuesday
Upper Body Strength
Lower Body Strength
Wednesday
Thursday
Friday
Upper Body Hypertrophy
Lower Body Hypertrophy
Saturday
5-Day Schedule Sunday
Monday
Tuesday
Upper Body Strength
Lower Body Strength
Wednesday
Thursday
Friday
Saturday
Chest & Back Hypertrophy
Lower Body Hypertrophy
Arms & Shoulders Hypertrophy
Included in this package is Week 1 of the Hybrid Muscle Training. You can get Weeks 2, 3, and 4 at http://www.JMaxFitness.com/HMT Each week training week is different and builds upon the week before it. Week 1 preps you for week 2, and so on. Using this method, you should be able to gain 5-10lbs of muscle in only 4 weeks (depending on how long you’ve been training and your nutrition). We’ll change the reps each week, and add in intensification and failure techniques to keep building muscle. You’ll love it.
*Important* I’m giving all the workout days on the next few pages. Use the schedule above depending on whether you’re training 4 or 5 days per week, and then find the names of those workout days in the pages to follow.
Upper Body Strength Exercise
Sets
Reps
Rest (min)
Tempo
1A: Bench Press
4
5
2
40X0
1B: Single Arm Dumbbell Row
4
5 each side
2
4011
2A: Barbell Military Press
4
5
2
40X0
2B: Chinup
4
5
2
4011
3A: Cable Biceps Curl
3
6-8
1
4011
3B: Cable Triceps Pressdown
3
6-8
1
4010
Lower Body Strength Exercise
Sets
Reps
Rest (min)
Tempo
1A: Bulgarian Split Squat
4
5 each side
2
40X0
1B: Rack Deadlift
4
5
2
40X0
2A: Barbell Front Squat
4
6-8
2
40X0
2B: Single Leg Romanian Deadlift
4
6-8 each side
2
4010
3: Standing Calf Raises
3
10
2
4222
Upper Body Hypertrophy Exercise
Sets
Reps
Rest (min)
Tempo
1A: Low Incline Dumbbell Bench Press
3
10-12
2
30X0
1B: Chest Supported Dumbbell Row
3
10-12
2
3011
2A: Seated Dumbbell Overhead Press
3
10-12
2
30X0
2B: Lat Pulldown
3
10-12
2
3011
3A: Incline Biceps Curl
3
12-15
1
3011
3B: Lying EZ Bar Triceps Extension
3
12-15
1
3010
Lower Body Hypertrophy Exercise
Sets
Reps
Rest (min)
Tempo
1A: Reverse Lunges
3
10-12 each side
2
30X0
1B: Barbell Romanian Deadlift
3
10-12
2
30X0
2A: Barbell Back Squat
3
12-15
2
30X0
2B: Leg Press (Glute Emphasis)
3
12-15
2
3010
3: Seated Calf Raises
3
20
2
4222
Chest & Back Hypertrophy (For 5-Day Program Only) Exercise
Sets
Reps
Rest (min)
Tempo
1A: Low Incline Dumbbell Bench Press
4
10-12
2
30X0
1B: Lat Pulldown
4
10-12
2
3011
2A: Chest Supported Dumbbell Row
4
10-12
2
30X0
2B: Dumbbell Flyes
3
12-15
2
3111
Arms & Shoulders Hypertrophy (For 5-Day Program Only) Exercise
Sets
Reps
Rest (min)
Tempo
1: Chest 3 Supported Dumbbell Fly
30
2
30X0
2: Seated Dumbbell Overhead Press
4
10-12
3
3011
3A: Incline Biceps Curl
4
12-15
1
3011
3B: Lying EZ Bar Triceps Extension
4
12-15
1
3010