Introduction (This is preview of the first week only) Program Protocol. The Basic Muscle Gain Program Mesocycle 3 Hypertrophy Phase (3-split)

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1 Introduction (This is preview of the first week only) The Basic Muscle Gain Program is a scientific sound and proven training program spanning over 5 mesocycles for a total of 20 weeks. The first two mesocycles (first 8 weeks) are strength specific and will prepare you for the three following mesocycles of hypertrophy specific training. The strength phase will increase the efficiency of your central nervous system, which will increase your capacity to recruit fast twitch muscle fibers. This will make the following hypertrophy specific phase even more efficient for building muscle mass. This 20-week training program was developed after the success with my book The Maximum Muscle Guide. It was tested by more than 50 people and finalized as a blueprint for beginners and intermediates in That is, it was used as a base for certain clients and then individualized. This program is now being released to subscribers/members of The Classic Muscle Newsletter. Program Protocol This is mesocycle 3 of the program, or if you prefer, training block 3. A mesocycle (or training block) consists of several microcycles. These microcycles are usually referred to as a training week and can be anything from 5 to 10 days. For the sake of convenience and guaranteed recovery, the microcycles in this program are 7 days long. The mesocycles are structured to progressively increase training volume over the course of the mesocycle while maintaining intensity levels. It s important that you do your best to generate as much force as you can during every repetition. This means that you try to accelerate the load as much as possible through the full range of motion, no matter how much weight is on the bar. This goes beyond being just explosive, you need to treat every rep as a max-rep. This intention to always generate maximum force and power will further enhance the activation and development of your central nervous system (and let you recruit more muscle fibers). Never bounce at the bottom of a movement and always lower the weight slow and under full control. The eccentric part of the movement should take somewhere between 2 to 3 seconds. Don t waste energy or mental focus on counting seconds or lowering the weight extremely slow. Simply lower it under control and make sure you feel your muscles working against the load. This hypertrophy phase capitalizes on the strength gains you achieved in the previous two strength-based phases. This is partly because your increased strength will allow you to handle heavier weights, increasing the levels of muscle tension. And more importantly, some of the strength gains comes from increased central nervous system efficiency, allowing you to recruit more fast-twitch muscle fibers (which has the most growth potential). This will allow you to tap into more muscle fibers during each set, generating more muscle damage and growth without the need to add in extra recovery draining volume. Since this program is tailored for beginners and intermediates, training volume will increase during the full length of the program, increasing your work capacity and preparing you for my more advanced and high frequency training programs //Text has been cut from the original. To get the full program, subscribe to Classic Muscle Newsletter today!

2 Example of program structure Week 1/Microcycle 1 Week 2/Microcycle 2 Week 3/Microcycle 3 Week 4/Microcycle 4 Monday: Chest, Shoulders, Triceps Wednesday: Legs Friday: Back, Biceps, Abs Structural: 8 reps Assistance: reps

3 Training Session 1: Chest, Shoulders and Triceps (Mesocycle 3, Microcycle 1) A1. Vertical Jump (from approximately 110 ) Max Explosiveness 30-45s A2. Push-Ups against a bench Max Explosiveness 30-45s A1. Go down just above parallel, pause for one second and then explode up as high as possible. Use your arms as pendulums. A2. Perform these explosive push-ups against the side of a bench. Try to explode up to standing. B. Barbell Bench Press >3 Max Force Production C. Barbell Bench Press 4 8 (10RM) Max Force Production 60-90s D. Incline Barbell Bench Press 4 10 (12RM) Max Muscle Contraction 60-90s E. Cable or Pec Deck Fly 3 12 (14RM) Max Muscle Contraction 60-90s F. Standing Military Press 4 8 (10RM) Max Force Production 60-90s G. Cable or Dumbbell Side Lateral 3 12 (14RM) Max Muscle Contraction 60-90s H. Machine Rear Delt Fly 3 12 (14RM) Max Muscle Contraction 60-90s I. Close Grip Bench Press 3 8 (10RM) Max Force Production 60-90s J. Lying Dumbbell Triceps Extension 3 12 (14RM) Max Muscle Contraction 60-90s

4 Training Session 2: Legs (Mesocycle 3, Microcycle 1) A1. Vertical Jump (from approximately 110 ) Max Explosiveness 30-45s A2. Standing Long Jump Max Explosiveness 30-45s A1. Go down just above parallel, pause for one second and then explode up as high as possible. Use your arms as pendulums. A2. Jump as far as you can from a standstill. B. Barbell Back Squat >3 Max Force Production C. Barbell Back Squat 4 8 (10RM) Max Force Production 60-90s D. Barbell Reverse Lunge 4 10 (12RM) Max Force Production 60-90s E. Leg Extension 3 12 (14RM) Max Muscle Contraction 60-90s F. Lying Leg Curl 4 8 (10RM) Max Force Production 60-90s G. Romanian/Stiff-legged Deadlift 4 12 (14RM) Max Muscle Contraction 60-90s H. Standing Calf Raise 4 8 (10RM) Max Force Production 60-90s I. Seated Calf Raise 3 12 (14RM) Max Muscle Contraction 60-90s

5 Training Session 3: Back, Biceps and Abdomen (Mesocycle 3, Microcycle 1) A. Vertical Jump (from approximately 110 ) Max Explosiveness 30-45s A. Go down just above parallel, pause for one second and then explode up as high as possible. Use your arms as pendulums. B. Barbell Row >3 Max Force Production C. Barbell Row 4 8 (10RM) Max Force Production 60-90s D. Lat Pull-down, wide grip 4 10 (12RM) Max Muscle Contraction 60-90s E. Dumbbell Pullower 3 12 (14RM) Max Muscle Contraction 60-90s F. Barbell Curl 3 8 (10RM) Max Force Production 60-90s G. Scott/Preacher Curl 2 10 (12RM) Max Muscle Contraction 60-90s H. Cable Rope Hammer Curl 2 12 (14RM) Max Muscle Contraction 60-90s I. Standing Weighted Crunche 4 8 (10RM) Max Muscle Contraction 60-90s J. The Janda Sit-up 3 10 (12RM) Max Muscle Contraction 60-90s K. Russian Twist (preferable on incline board) 3 12 (14RM) Max Muscle Contraction 60-90s