The Hybrid Muscle Cycle

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2 The Hybrid Muscle Cycle All muscle fibers. All rep ranges. All Muscle. Jason Maxwell, CPT 2 P age

3 The Hybrid Muscle Cycle Copyright 2014 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 ISBN ISBN ISBN 13 XXXXXX (paperback): XXXXXXX 10 (paperback): XXXXXXXXXX 13 (electronic): XXXXXXXXXXXXX 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. 3 P age

4 Table of Contents The Hybrid Muscle Cycle... 2 All muscle fibers. All rep ranges. All year long Jason Maxwell, CPT... 2 How This Program Works... 7 How to Be Successful With This Program... 8 Step 1:... 8 Step 2:... 8 How to Use the Schedule... 8 Step 3:... 8 Step 4:... 8 Step 5:... 9 Step 6:... 9 The Schedule Starting the Program How to Test Your 3RM Other Points of Reference Meals Macronutrient Calculations Days Non- Days The Jacked Foods List Proteins Fats Carbohydrates (90% of your carbs should come from the first 5 items on this list) Vegetables The 7 Commandments of Getting Jacked Bonus Tip P age

5 Supplements Fish Oil Magnesium Creatine (mandatory) Vitamin D Zinc Multi Vitamin Leucine Peri- Nutrition Final Words Terminology Why The Hybrid Muscle Cycle Works The s P age

6 Recommended Resources The Fast Muscle Solution About the Author My Story FTC Disclosure P age

7 How This Program Works To start off, I give you your exact Hybrid Muscle Cycle Schedule to follow in order build muscle along all rep ranges. This is such a complicated process that you should follow this schedule to a T. The rep ranges change weekly, so you will be using different weights each week. Because of this, you can keep repeating this program for as long as you want and still make gains. Unless stated, use a weight that you can do for the given number of reps. For example, if it says to do reps, then you should use a weight that you can get between reps. If the exercise calls for 8-10 reps, make sure you use a heavier weight. If you are using bad form, then the weight is too high. Check your ego at the door. Each day of the schedule tells you what workout and eating plan you need to do. These workouts and eating plans can be found in their appropriate chapters in this manual. Supplementation is also included in the Meals chapter. Read this book front to back, print it off, and follow the schedule religiously and you will be rewarded for your discipline. Without wasting your time, let s dive right in. 7 P age

8 How to Be Successful With This Step 1: Program Read this book from front to back. It only takes 52 minutes, and it ll give you a better idea with what to expect in the program. Step 2: Print off the Schedule, as well as the individual workout sheets. How to Use the Schedule The schedule is assuming workouts on Sunday, Monday, Wednesday, Thursday, and Friday. While these are my preferred days to train on, you can train on any day you want, just as long as you do 5 workouts per week. If you look in the schedule (next page), the workouts are in bold. On Week 1, you start by testing your 3 Rep Maxes (explained later on). Then that week, you'll do s 1-5. On Week 2, you do workouts On Week 3, you do workouts Finally, on Week 4, you do workouts Each workout takes about 60 to 75 minutes to complete. Step 3: Weigh yourself and calculate your macronutrient needs (explained in the meals chapter). Download an app for your phone like My Fitness Pal. You can use it to track your calories. Step 4: Buy the ingredients in order to make the Muscle Cocktail. 8 P age

9 Step 5: Study the chapter on Terminology. It defines what everything means in the workouts. Step 6: When performing the workouts, learn to feel your muscle working. The goal is to provide as much tension as possible in your working muscle. In turn, this will allow blood to pool into the muscle, and damage the muscle fibers. This provides the stimulus for muscle growth. 9 P age

10 The Schedule Week 1 Week 2 Week 3 Week 4 Week 5 Saturday Sunday Monday Tuesday Wednesday Thursday Friday Test Nonworkout 3 3RMs plan plan plan plan plan plan plan Nonworkout plan Nonworkout plan Nonworkout plan 6 plan 11 plan 16 plan 7 plan 12 plan 17 plan Nonworkout plan Nonworkout plan Nonworkout plan 8 plan 13 plan 18 plan 9 plan 14 plan 19 plan Repeat or move on to a long term program such as the Fast Muscle Solution 5 10 plan 15 plan 20 plan 10 P age

11 Starting the Program On the first day of the cycle, you will need to test your 3 rep max (RM) for each of the following lifts: Barbell military press Barbell bent over row Low incline barbell bench press Rack deadlift Bulgarian split squat How to Test Your 3RM 1. Perform 3 reps of the exercise. 2. Add weight 3. Repeat steps 1 & 2 until you ve reached a maximum weight that you can perform the exercise for 3 reps (without breaking form). For example, if you were testing your military press: 1. Press the bar overhead for 3 reps. 2. Add 5lbs to each side. 3. Press the bar overhead for 3 reps. 4. Add 5lbs to each side. 5. Press the bar overhead for 3 reps. 6. Add 5lbs to each side. 7. Press the bar overhead for 3 reps. 8. Add 5lbs to each side. 9. Press the bar overhead for 3 reps. 10. Add 5lbs to each side. 11. Press the bar overhead, and cannot get 3 reps without breaking form. 12. Record the weight you used in step 9. This is your 3RM. Other Points of Reference On top of this, you will need to weigh yourself, take pictures of yourself in your underwear (front, back, sides), and calculate your macronutrient needs for the cycle to come (formulae are provided in the Meals chapter). 11 P age

12 Meals This section is all about how you need to eat during The Hybrid Muscle Cycle. First, you will learn how many carbs, protein, and fat to eat, then you will learn the foods you should be eating, and finally, the supplements. Macronutrient Calculations Days Formula Example If You Weigh 180lbs Protein (g) Bodyweight x lbs x 1.46 = 263g of Protein Carbs (g) Bodyweight x lbs x 1.56 = 281g of Carbs Fat (g) Bodyweight x lbs x 0.74 = 133g of Fat Non- Days Formula Example If You Weigh 180lbs Protein (g) Bodyweight x lbs x 1.46 = 263g of Protein Carbs (g) Bodyweight x lbs x 1.56 = 94g of Carbs Fat (g) Bodyweight x lbs x 0.74 = 133g of Fat 12 P age

13 The Jacked Foods List Here s the deal, in order to have a fantastic physique, you should be eating the following foods 80% of the time: Proteins Fats Meats and poultry Wild game/meat (including fowl and poultry) Fish and seafood Eggs Protein powders with no fillers Cottage cheese (plain) Greek yogurt (plain) Fish oil Organic unrefined coconut oil Extra virgin olive oil Avocadoes Nuts and seeds Butter from grass fed cows Meat fat Carbohydrates (90% of your carbs should come from the first 5 items on this list) Potatoes Sweet potatoes White Rice Extra Ripe Bananas Pumpkin Ezekiel bread Quinoa Wild Rice All Fruits Tubers Other grains Beans 13 P age

14 Vegetables Any vegetable that is not in the carbohydrate list. Leafy greens are more important than other vegetables. Even though tomatoes are fruits, I will still include them as a vegetable The 7 Commandments of Getting Jacked Everyone needs to have their own commandments, even people looking to get jacked. Luckily, I ve created 6 simple rules in order to get jacked with food. 1. Eat from the Jacked Foods List at least 80% of the time. 2. Every meal should include Protein. 3. Every meal should include Vegetables. 4. Every meal before 5pm should include a Fat, unless the meat you are eating is fatty. 5. Every meal after 5pm should include a Carbohydrate. 6. If you are planning to eat junkfood, eat it after 5pm. 7. Track your macronutrients using or My Fitness Pal Bonus Tip You can definitely get jacked with the 7 commandments above, and they all work. As a bonus tip, use my secret method for increasing growth hormone naturally. This will help you build muscle and keep your six pack. All you have to do is postpone eating breakfast in the first 2 hours after you wake up in the morning. Here s what to do: Eat your first meal 2 hours after waking. Upon waking, drink 500mL of water. Black coffee or tea is acceptable to drink here but not mandatory. I wrote a whole page on why this works in the Fast Muscle Solution. 14 P age

15 Supplements In this section, I m going to tell you the exact supplements you need to be taking, and how much to take. Just remember that no supplement will counteract a bad diet. If you don t follow the advice in the nutrition chapter then you ll never look the way you want. You might as well stick to the program. Supplements on top of a foundation of good nutrition and training will help you build the ultimate body. I promise. As a reminder, all supplements that contain calories (fish oil, protein powder, dextrose etc.) should be recorded on Livestrong.com/myplate or the MyFitness Pal App (on your phone). All supplements can be purchased here for dirt cheap: While all of these supplements work and will give you better results with the program, they are all optional (except creatine). Fish Oil Take 2 tablespoons of fish oil daily (30 grams) if you are male, or 1 tablespoon of fish oil daily if you are female. This stuff is awesome and it is shown to help build more muscle and burn more fat. It has amazing anti-inflammatory properties, so it will help you not to feel as sore after workouts. This should be one of your top 2 supplements. Magnesium Take 1000mg before bed. It ll help you sleep deeper and detox cortisol from your killer workout sessions. You can also take 500mg at 6pm and 500mg before bed. Your choice. Creatine (mandatory) Take 5g of creatine per day plus whatever is in your Peri Nutrition and in The Dirty 30. Creatine helps refill glycogen in the muscles and blunt myostatin. Myostatin tells the body to stop building muscle. If you block this signal, it means you ll build more muscle. This supplement is NOT optional. 15 P age

16 Vitamin D3 This is actually a hormone and not a vitamin. It kicks ass for building lean muscle and over health, especially in the winter. Take IU per day. Zinc Most people are deficient in zinc. If you are, your testosterone will be low. Don t risk it. Take 25mg per day, or make sure it s in your multivitamin. Multi Vitamin It s always good to have the bases covered. Leucine Take 6g (approximately 2 teaspoons) of leucine between meals (if you are eating multiple meals). This will help keep up protein synthesis. If you don t want to buy Leucine, just know that it s in BCAA s, so use accordingly. Peri- Nutrition When building muscle, your goal is to do 3 things: 1. Provide your muscles with fast acting nutrients in order to repair muscle as fast as possible. 2. Provide your muscles with energy so that you can train them harder. 3. Reduce soreness. This can be accomplished by eating a combination of protein, fat, and carbs before your workout, drinking fast acting carbs and proteins during your workout, and eating a balanced meal of protein and carbs after completing your workout. This is all covered in the Muscle Cocktail (available as a bonus to people who purchased the Hybrid Muscle Cycle). Final Words Now that I ve given you all the supplements you are going to take, I don t want you to ask me, Jason, can I take this pre-workout instead. No. That s not how this program works. 16 P age

17 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 nese (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 ). 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 3 rd is the action phase of the movement, and the 4 th 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 4 th 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. 17 P age

18 Why The Hybrid Muscle Cycle Works The Hybrid Muscle Cycle is based on non-linear periodization (NLP). This means that in the same week, you are training the muscle with two different methods. In our case: strength and hypertrophy. The first two days of the week are geared towards getting stronger and feeding our muscles with lots of tension. The next three days are geared towards using our new-found strength to build muscle. NLP is a great short term approach for packing on as much as 5 lbs of muscle in 1 month, and 10 lbs of muscle if you use it for 2 months, but I wouldn t recommend using it for longer than that. For a long-term approach (gaining more than 5 or 10lbs of muscle), I d recommend a combination of NLP and Linear Periodization (which is used in the Fast Muscle Solution). Linear Periodization is what I used on my client, Paul, who gained 29lbs in his first 12 weeks of training with me: 18 P age

19 1 The s Exercise Sets Reps Rest Tempo to Use 1: Lying Leg Curl min : Rack Deadlift 3 5,5,AMAP* 3 min 3010 Set 1: 0.63 Set 2: 0.72 Set 3: : Bulgarian Split Squat 3 5,5,AMAP* 3 min 3010 Set 1: 0.63 Set 2: 0.72 Set 3: : Romanian Deadlift min : Calf Raises on Leg Press min 4010 *AMAP means as many reps as possible. 19 P age

20 2 Exercise Sets Reps Rest Tempo to Use 1: Military Press 3 5,5,AMAP 3 min 3010 Set 1: 0.63 x 3RM Set 2: 0.72 x 3RM Set 3: 0.82 x 3RM 2: DB Lateral min 2010 Raise 3: BB Bent Over Row 3 5,5,AMAP 3 min 3010 Set 1: 0.63 x 3RM Set 2: 0.72 x 3RM Set 3: 0.82 x 3RM 4: Chinup min 30X0 5: Low Incline Barbell Bench Press 6: DB Low Incline Bench Press 7a: Fat Gripz Barbell Curls 7b: Fat Gripz Biacromial Bench Press 3 5,5,AMAP 3 min 3010 Set 1: 0.63 x 3RM Set 2: 0.72 x 3RM Set 3: 0.82 x 3RM min sec sec P age

21 3 Exercise Sets Reps Rest Tempo 1: Fat Gripz sec 3010 Preacher Curls 2: DB sec 3010 Zottman Curl 3: EZ Bar sec 3010 Reverse Drag Curl 4: EZ Bar sec 3010 Overhead Extension 5: Fat Gripz sec 3010 Cable Triceps Pressdown 6: Cable sec 3010 Kickbacks 7: Barbell sec 3010 Behind the Neck Press 8: Cable sec 3010 Lateral Raise 9: Rear Delt Machine sec P age

22 4 Exercise Sets Reps Rest Tempo 1: Lying Leg sec 3011 Curl 2: Romanian sec 3010 Deadlift 3: Bulgarian sec 3010 Split Squat 4: Squats sec : Walking sec 3010 Lunges 6: Standing sec 3010 Calf Raise 7: Seated Calf Raise sec P age

23 5 Exercise Sets Reps Rest Tempo 1: Low Incline sec 3010 Barbell Bench Press 2: Higher sec 3010 Incline Smith Machine Press 3: Low to High sec 3010 Cable Fly 4: Lat sec 3010 Pulldown 5: Seated sec 3010 Cable Row 6: Gironda sec 3010 Lat Pull 7a: Behind sec 2022 The Back, Flat Bar Wrist Curl, Close Grip 7b: Reverse EZ Bar Curl, 1 1/4 At Top sec P age

24 6 Exercise Sets Reps Rest Tempo to Use 1: Lying Leg Curl min : Rack Deadlift 3 3,3,AMAP* 3 min 3: Bulgarian Split Squat 3 3,3,AMAP* 3 min 4: Romanian Deadlift min 3010 Set 1: 0.68 x 3RM Set 2: 0.77 x 3RM Set 3: 0.87 x 3RM 3010 Set 1: 0.68 x 3RM Set 2: 0.77 x 3RM Set 3: 0.87 x 3RM : Calf Raises on Leg Press min 4010 *AMAP means as many reps as possible. 24 P age

25 7 Exercise Sets Reps Rest Tempo to Use 1: Military 3 3,3,AMAP* 3 min 3010 Set 1: 0.68 Press Set 2: 0.77 Set 3: : DB Lateral min 2010 Raise 3: BB Bent Over Row 3 3,3,AMAP* 3 min 3010 Set 1: 0.68 Set 2: 0.77 Set 3: : Chinup min 30X0 5: Low Incline Barbell Bench Press 6: DB Low Incline Bench Press 7a: Fat Gripz Barbell Curls 7b: Fat Gripz Biacromial Bench Press 3 3,3,AMAP* 3 min 3010 Set 1: 0.68 Set 2: 0.77 Set 3: min sec sec P age

26 8 Exercise Sets Reps Rest Tempo 1: Fat Gripz Double 60 sec 3010 Preacher Curls Dropset on Last Set* 2: DB Double 60 sec 3010 Zottman Curl 3: EZ Bar Reverse Drag Curl 4: EZ Bar Overhead Extension 5: Fat Gripz Cable Triceps Pressdown 6: Cable Kickbacks 7: Barbell Behind the Neck Press Dropset on Last Set Double Dropset on Last Set Double Dropset on Last Set Double Dropset on Last Set Double Dropset on Last Set Double Dropset on Last Set 60 sec sec sec sec sec : Cable Double 60 sec 3010 Lateral Raise Dropset on Last Set 9: Rear Delt Machine Double Dropset on Last Set 60 sec 3010 * In a nut shell, for a double drop set, you d finish your set of 8-10 and immediately reduce weight by 15-30%, do as many reps as possible then immediately reduce weight by 15-30% again and do as many reps as possible. 26 P age

27 9 Exercise Sets Reps Rest Tempo 1: Lying Leg Double 60 sec 3011 Curl Dropset on Last Set 2: Romanian Double 60 sec 3010 Deadlift Dropset on Last Set 3: Bulgarian Double 60 sec 3010 Split Squat Dropset on Last Set 4: Squats Double 60 sec 3010 Dropset on Last Set 5: Walking Double 60 sec 3010 Lunges Dropset on Last Set 6: Standing Double 60 sec 3010 Calf Raise Dropset on Last Set 7: Seated Calf Raise Double Dropset on Last Set 60 sec P age

28 10 Exercise Sets Reps Rest Tempo 1: Low Incline Barbell Bench Press Double Dropset on Last Set 60 sec : Higher Incline Smith Machine Press 3: Low to High Cable Fly 4: Lat Pulldown 5: Seated Cable Row 6: Gironda Lat Pull 7a: Behind The Back, Flat Bar Wrist Curl, Close Grip 7b: Reverse EZ Bar Curl, 1 1/4 At Top Double Dropset on Last Set 60 sec Double Dropset on Last Set 60 sec Double 60 sec 3010 Dropset on Last Set Double 60 sec 3010 Dropset on Last Set Double 60 sec 3010 Dropset on Last Set sec sec P age

29 11 Exercise Sets Reps Rest Tempo to Use 1: Lying Leg Curl min : Rack Deadlift 3 5,3,AMAP* 3 min 3: Bulgarian Split Squat 3 5,3,AMAP* 3 min 4: Romanian Deadlift min 3010 Set 1: 0.72 x 3RM Set 2: 0.82 x 3RM Set 3: 0.92 x 3RM 3010 Set 1: 0.72 x 3RM Set 2: 0.82 x 3RM Set 3: 0.92 x 3RM : Calf Raises on Leg Press min 4010 *AMAP means as many reps as possible. 29 P age

30 12 Exercise Sets Reps Rest Tempo to Use 1: Military Press 3 5,3,AMAP* 3 min 3010 Set 1: 0.72 x 3RM Set 2: 0.82 x 3RM Set 3: 0.92 x 3RM 2: DB Lateral min 2010 Raise 3: BB Bent Over Row 3 5,3,AMAP* 3 min 3010 Set 1: 0.72 x 3RM Set 2: 0.82 x 3RM Set 3: 0.92 x 3RM 4: Chinup min 30X0 5: Low Incline Barbell Bench Press 3 5,3,AMAP* 3 min 3010 Set 1: 0.72 x 3RM Set 2: 0.82 x 3RM Set 3: 0.92 x 3RM 6: DB Low Incline Bench Press 7a: Fat Gripz Barbell Curls 7b: Fat Gripz Biacromial Bench Press *AMAP means as many reps as possible min sec sec P age

31 13 Exercise Sets Reps Rest Tempo 1: Fat Gripz Rest Pause on 60 sec 3010 Preacher Curls Last Set* 2: DB sec 3010 Zottman Curl 3: EZ Bar Reverse Drag Curl sec : EZ Bar Overhead Extension 5: Fat Gripz Cable Triceps Pressdown 6: Cable Kickbacks 7: Barbell Behind the Neck Press Rest Pause on Last Set* 60 sec sec sec Rest Pause on Last Set* 60 sec : Cable sec 3010 Lateral Raise 9: Rear Delt Machine sec 3010 * For a rest pause, you d finish your set of 6-8, rest 15 seconds and then do as many reps as possible with the same weight. Rest another 15 seconds then do as many reps as possible again. 31 P age

32 14 Exercise Sets Reps Rest Tempo 1: Lying Leg Rest Pause on 60 sec 3011 Curl Last Set* 2: Romanian sec 3010 Deadlift 3: Bulgarian Rest Pause on 60 sec 3010 Split Squat Last Set* 4: Squats sec : Walking sec 3010 Lunges 6: Standing Rest Pause on 60 sec 3010 Calf Raise Last Set* 7: Seated Calf Raise sec P age

33 15 Exercise Sets Reps Rest Tempo 1: Low Incline Rest Pause on 60 sec 3010 Barbell Bench Press Last Set* 2: Higher sec 3010 Incline Smith Machine Press 3: Low to High sec 3010 Cable Fly 4: Lat Rest Pause on 60 sec 3010 Pulldown Last Set* 5: Seated sec 3010 Cable Row 6: Gironda sec 3010 Lat Pull 7a: Behind sec 2022 The Back, Flat Bar Wrist Curl, Close Grip 7b: Reverse EZ Bar Curl, 1 1/4 At Top sec P age

34 16 Exercise Sets Reps Rest Tempo to Use 1: Lying Leg Curl min : Rack Deadlift min 3: Bulgarian Split Squat min 4: Romanian Deadlift min 3010 Set 1: 0.38 x 3RM Set 2: 0.48 x 3RM Set 3: 0.58 x 3RM 3010 Set 1: 0.38 x 3RM Set 2: 0.48 x 3RM Set 3: 0.58 x 3RM : Calf Raises on Leg Press min 4010 *AMAP means as many reps as possible. 34 P age

35 17 Exercise Sets Reps Rest Tempo to Use 1: Military min 3010 Set 1: 0.38 Press Set 2: 0.48 Set 3: : DB Lateral min 2010 Raise 3: BB Bent Over Row min 3010 Set 1: 0.38 Set 2: 0.48 Set 3: : Chinup min 30X0 5: Low Incline Barbell Bench Press 6: DB Low Incline Bench Press 7a: Fat Gripz Barbell Curls 7b: Fat Gripz Biacromial Bench Press min 3010 Set 1: 0.38 Set 2: 0.48 Set 3: min sec sec P age

36 18 Exercise Sets Reps Rest Tempo 1: Fat Gripz sec 3010 Preacher Curls 2: DB sec 3010 Zottman Curl 3: EZ Bar sec 3010 Reverse Drag Curl 4: EZ Bar sec 3010 Overhead Extension 5: Fat Gripz sec 3010 Cable Triceps Pressdown 6: Cable sec 3010 Kickbacks 7: Barbell sec 3010 Behind the Neck Press 8: Cable sec 3010 Lateral Raise 9: Rear Delt Machine sec P age

37 19 Exercise Sets Reps Rest Tempo 1: Lying Leg sec 3011 Curl 2: Romanian sec 3010 Deadlift 3: Bulgarian sec 3010 Split Squat 4: Squats sec : Walking sec 3010 Lunges 6: Standing sec 3010 Calf Raise 7: Seated Calf Raise sec P age

38 20 Exercise Sets Reps Rest Tempo 1: Low Incline sec 3010 Barbell Bench Press 2: Higher sec 3010 Incline Smith Machine Press 3: Low to High sec 3010 Cable Fly 4: Lat sec 3010 Pulldown 5: Seated sec 3010 Cable Row 6: Gironda sec 3010 Lat Pull 7a: Behind sec 2022 The Back, Flat Bar Wrist Curl, Close Grip 7b: Reverse EZ Bar Curl, 1 1/4 At Top sec P age

39 Recommended Resources The Fast Muscle Solution Not sure what program to do after completing the Hybrid Muscle Cycle? The Fast Muscle Solution is your answer. It s a 12 week pure-muscle building program, complete with HD exercise videos. Learn more here: The Fast Muscle Solution 39 P age

40 About the Author My name is Jason Maxwell and I am a Certified Personal Trainer (CPT) under the National Strength and Conditioning Association (NSCA) and am a certified Functional Movement Screen practitioner. Fitness health, nutrition, and helping people to lose fat and gain muscle are my passions. It s just way too much fun helping people to look better naked. My Story Grew up in a small town with less than 3500 people. Was a huge Toronto Maple Leafs fan as a kid Actually, I still am Was fat until I hit puberty, then I kind of grew out of my tubbiness. Was skinny fat all through high school (even though I played every sport). I started lifting weights in my senior year of high school in order to get stronger for football. After starting to lift weights, I was seeing some results, but I was still skinny fat. Went to Ryerson University in Toronto (for Aerospace Engineering) and got my nutrition and lifting dialled in. Gained 20lbs of muscle my first semester and got leaner in the process. I wasn t skinny fat anymore. I became obsessed with everything to do with fitness and nutrition. I started personal training, online coaching, and writing. To date, I ve helped 100s of people transform their bodies. This book was the result of me consistently screwing up with my own fitness and nutrition until I finally got it right. 40 P age

41 Everyone always asks me, Why don t you be an astronaut instead of a fitness professional?. Here s what I ve realized: throughout my degree, I ve found myself studying and reading fitness, health, and nutrition literature at times when I should have been studying for aerodynamics, aircraft performance etc. Some people in my program go home and read about airplanes. I read about health. That is where my passion lies. The path of health and fitness that I ve chosen will inevitably help people improve the quality of their life. Sure, aerospace engineering can inevitably help people, but not on the same degree and magnitude as health and fitness. There s no way it can help someone live a longer, happier life. For more info on health, fitness, and nutrition, subscribe to my website: 41 P age

42 FTC Disclosure As of December 1st, 2009 the FTC requires that we disclose whenever there could be hidden interests or unspoken biases related to recommendations. Although I support and truly believe in all the products I recommend in this ebook, for legal reasons, let s assume that they pay me loads of cash so I can race dolphins in my yacht, golf with celebrities, and have a butler named Alfred. 42 P age