ALPHA MUSCLE ALAIN GONZALEZ

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1 ALPHA MUSCLE ALAIN GONZALEZ

2 COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.

3 LEGAL DISCLAIMER Warning: All the information presented in this guide is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider. Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in this guide is perceived and utilized and so, you do so at your own risk. In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with this guide be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within. PERSONAL DISCLAIMER We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s. MUSCLE-BUILDING DISCLAIMER Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a typical result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.

4 INTRODUCTION The Anabolic Assault Mass Building System is 90 days long with three separate 4-week phases. We will start with low-medium volume in Phase 1. The volume will increase steadily through Phase 1 and peak during Phase 2, where volume gets high. The final phase tapers volume back down to low volume to facilitate strength gains. So it looks like this: Phase 1 - Low/Medium Volume Phase 2 - High/Very High Volume Phase 3 - Medium/Low Volume You can expect to see visual, measurable muscle growth in all of the major muscle groups by the end of this 12-week program. You will train 4-days per week on this program. If this is absolutely not possible and you can only get 3 days in per week, skip day 4. The ideal training schedule is to separate days 1, 2, and 3 with a day of rest. So Monday/Wednesday/Friday/ Saturday is a great option. However, we all know that sometimes life doesn t allow for ideal, so just get whatever four days you can make it work. Anytime you see Superset written in a green box to the left of exercises, that means you will alternate backand-forth between those two exercises. For example, on Day 3 of Phase 1 you will do a superset with lateral raises and incline rows, so you will do the following: Lateral raise x reps rest 45 seconds Dumbbell Incline Rows x 8-10 reps rest 45 seconds Repeat until you ve done all prescribed sets for each exercise.

5 PRE-WORKOUT WARM-UPS No one really likes doing pre-workout warm-ups and it s usually the first thing guys skip. But this is a big mistake. If you want to avoid the usual aches, pains, and injuries most lifters experience, then you gotta do a good 5-10 minute warm-up. This is especially true for a high-volume mass building program like Anabolic Assault. Below are two separate warm-ups (one for upper body days and one for lower body days) that you need to do before pumping iron. I ve done my best to make them quick and painless. UPPER BODY WARM-UP (DO BEFORE DAYS 1 AND 3) minutes on bike, elliptical, or rowing machine to get blood flowing 2. Arm Circles Forward/Backward - 10 each direction 3. Scapular Wall Slide Cat/Camel Band Pull-Apart or Face Pull Pushup Jumping Jacks - 20 UPPER BODY WARM-UP (DO BEFORE DAYS 1 AND 3) minutes on bike, elliptical, or jump rope to get blood flowing 2. Leg Swings Forward/Backward - 10 each direction 3. Warrior Lunge Stretch - 30 seconds per leg 4. Cat/Camel Bodyweight Reverse Lunge - 6 per leg 6. Cossack Squat - 10 per side 7. Jumping Jacks - 20

6 PHASE 1 Welcome to Phase 1 of Anabolic Assault. We are going to start out with medium volume and slowly ramp-up over the next 4 weeks. You will notice that volume (sets per exercise) changes from week-to-week on a number of lifts throughout Phase 1, so make sure you keep an eye on that and take the printable templates below with you each time you work out. Make sure to check out the Exercise Demo PDF included with the main Athletic-Aesthetic Physique package for any exercises you are un-familiar with.

7 PHASE 1: DAY 1 1. Dumbbell Incline Squeeze Press m m m m 2. Barbell Incline Press m m m m 3. 1-arm Dumbbell Push Press s b/t arms s b/t arms s b/t arms s b/t arms 4. 1-arm Dumbbell Row s b/t arms s b/t arms s b/t arms s b/t arms 5. Cable/Band Face Pull m m m m Optional Finisher: Battling Ropes, Med Ball Slams, or rowing intervals - go hard for 15 seconds, then rest for 45 seconds. Repeat for 8-10 minutes. If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

8 PHASE 1: DAY 2 1. Bodyweight Jump Squat m m m m 2. Dumbbell/Kettlebell Front Squat m 30s m 30s m 30s m 30s 3. Dumbbell/Kettlebell Single Leg Deadlift per leg 60s b/t legs per leg 60s b/t legs per leg 60s b/t legs per leg 60s b/t legs 4. Plank s 1m s 1m s 1m s 1m 5. 1-arm Farmers Walk s per side 1m s per side 1m s per side 1m s per side 1m Optional Finisher: minutes of steady-state 60-70% Max Heart Rate (220 - age = max heart rate). If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

9 PHASE 1: DAY 3 1. Pull-Ups (AMRAP = As many reps as possible) 1 2 AMRAP 1m 30s 2 2 AMRAP 1m 30s 3 3 AMRAP 1m 30s 4 3 AMRAP 1m 30s 2. Dumbbell Curl & Press m m m m 3a. Dumbbell Lateral Raise s s s s 3b. Dumbbell Incline Row s s s s 4. 1-arm Dumbbell Shrug s b/t arms s b/t arms s b/t arms s b/t arms Optional Finisher: Jump Rope for 10 minutes. If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

10 PHASE 1: DAY 4 1a. Dumbbell Hammer Curls s s s s 1b. Lying Dumbbell Triceps Extension s s s s 2a. Walking Lunge per leg 45s b/t legs per leg 45s b/t legs per leg 45s b/t legs per leg 45s b/t legs 2b. Dumbbell/Kettlebell Swing s s s s 3. Farmers Walk s 1m s 1m s 1m s 1m

11 PHASE 2 You re now moving into Phase 2 of Anabolic Assault, which is where the volume really starts to get cranked up. You will see increases in sets on various exercises each week throughout Phase 2, similar to Phase 1. You will notice that many of the lifts change. This is to avoid overuse injuries and can develop from doing the same movement patterns week after week. Get jacked is great, but we want to do it without aches, pains, and injuries, so intelligent programming is a must. Plus, doing the same exercises over and over again is boring, and I don t know about you, but I like to have fun at the gym. Just like you did in Phase 1, make sure you are doing 1-3 warm-up set prior to the work sets listed on the templates below. So when it says to do 3 sets for example, this really means do 1-3 warm-ups and then 3 work sets. For the first 1-2 exercises in each workout, you re probably better off doing 2-3 warm-ups, whereas you can get away with 1-2 for exercises later in the workout when you re already warmed up and have a good pump. Make sure to check out the Exercise Demo PDF included with the main Athletic-Aesthetic Physique package for any exercises you are un-familiar with.

12 PHASE 2: DAY 1 1. Divebomber Pushup s s s s 2. Dumbbell Incline Press (Do 3 progressively heavier sets: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps.) 1 3 8, 6, 4 1m 2 3 8, 6, 4 1m 3 3 8, 6, 4 1m 4 3 8, 6, 4 1m 3. Seated Dumbbell Shoulder Press m m m m 4. Inverted Row m m m m 5. Straight-Arm Pulldown m m m m Optional Finisher: Jump Rope for 10 minutes. If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

13 PHASE 2: DAY 2 1. Bodyweight Jump Squat m m m m 2. Dumbbell Reverse Lunge per leg 1m b/t legs per leg 1m b/t legs per leg 1m b/t legs per leg 1m b/t legs 3. Front Squat (barbell or dumbbell) m 30s m 30s m 30s m 30s 4. Standing Calf Raise m m m m 5. 1-arm Farmers Walk s per side 1m s per side 1m s per side 1m s per side 1m Optional Finisher: minutes of steady-state 60-70% Max Heart Rate (220 - age = max heart rate). If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

14 PHASE 2: DAY 3 1. Chin-Ups (Underhand Grip) AMRAP = As many reps as possible 1 3 AMRAP 1m 30s 2 3 AMRAP 1m 30s 3 3 AMRAP 1m 30s 4 3 AMRAP 1m 30s 2. 1-arm Dumbbell Row per arm 1m per arm 1m per arm 1m per arm 1m 3a. Cable/Band Face Pull s s s s 3b. Pushup (wrap band around back or place weigh plates on back to add resistance if necessary) s s s s 4. Seated Lateral Raise s s s s Optional Finisher: Jump Rope for 10 minutes. If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

15 PHASE 2: DAY 4 1a. Band/Cable Curls s s s s 1b. Band/Cable Rope Triceps Extension s s s s 2a. Rear Foot Elevated Split Squat per leg 45s b/t legs per leg 45s b/t legs per leg 45s b/t legs per leg 45s b/t legs 2b. Single Leg Hip Thrust per leg 45s b/t legs per leg 45s b/t legs per leg 45s b/t legs per leg 45s b/t legs 3. Farmers Walk s 1m s 1m s 1m s 1m

16 PHASE 3 Welcome to Phase 3. For the first two phases, we slowly ramped up volume to where you were doing a pretty high number of sets and reps each workout. That was great for building muscle (and probably the reason for your gun show ), but you can t just keep pushing more and more volume forever or you re setting yourself up for injury/possible recovery issues/etc. Which would actually stall progress. So for for phase 3 we re gonna cut back on the volume and watch your strength shoot through the roof. We took a break from some of the barbell exercises, but we re going to bring back a few of these. You want to push yourself here and try to move heavy weight but don t do any slow, grinding reps or sacrifice form. I want you to keep a workout log with the weight/reps you perform on each exercise. You want to try to either add weight, complete more reps, or feel more muscular tension in each exercise, each week. Really look to dominate the lifts, while staying smart. You ll notice that Day 4 has become more of a conditioning/lower body day and there is no longer arm exercises that s to give your elbow and wrist joints a break so that you don t have any issues there with the heavier barbell pressing we re doing this phase. Make sure to check out the Exercise Demo PDF included with the main Athletic-Aesthetic Physique package for any exercises you are un-familiar with.

17 PHASE 3: DAY 1 1. Dumbbell Alternating Incline Press per arm 2m per arm 2m per arm 2m per arm 2m 2. Flat Dumbbell Bench Press m m m m 3a. Dumbbell Incline Row s s s s 3b. Standing Dumbbell Shoulder Press s s s s 4. Standing Dumbbell Curls m 30s m 30s m 30s m 30s Optional Finisher: Jump Rope for 10 minutes. If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

18 PHASE 3: DAY 2 1. Jump Squat Holding 10-Pound Dumbbells (rest on shoulders) m m m m 2. Dumbbell Romaninan Deadlift m 30s m 30s m 30s m 30s 3. Dumbbell Goblet Squat m 30s m 30s m 30s m 30s 4. Standing Calf Raise m m m m 5. Plank s 1m s 1m s 1m s 1m Optional Finisher: minutes of steady-state 60-70% Max Heart Rate (220 - age = max heart rate). If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

19 PHASE 3: DAY 3 1. Neutral Grip Pullup (add weight to increase difficulty if necessary) m 30s m 30s m 30s m 30s 2. Seated Cable Row m 30s m 30s m 30s m 30s 3. Standing Lateral Raise m m m m 4. Dumbbell Overhead Triceps Extension m m m m 5. 1-P-2 Pushup (Lower yourself to the count of 2, pause at the bottom and flex chest, pushup back up explosively). 1 2 AMRAP 1m 2 2 AMRAP 1m 3 2 AMRAP 1m 4 2 AMRAP 1m Optional Finisher: Jump Rope for 10 minutes. If you re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.

20 PHASE 3: DAY 4 1. Bike Sprint Turn resistance up to where you can feel resistance, but not to the point where your legs are moving really slowly. Don t overthink this. Just put some resistance on there and go for it s 1m s 1m s 1m s 1m 2. Hip Thrust (use EZ bar or Bands for resistance) m 30s m 30s m 30s m 30s 3. Farmers Walk s 60s s 60s s 60s s 60s 4. Pallof Press per side 30s b/t sides per side 30s b/t sides per side 30s b/t sides per side 30s b/t sides

ALPHA MUSCLE ALAIN GONZALEZ

ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution