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 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.
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 Wednesday Thursday Friday Saturday Upper Body Strength Lower Body Strength Upper Body Hypertrophy Lower Body Hypertrophy 5-Day Schedule Sunday Monday Tuesday Wednesday Thursday Friday Saturday Upper Body Strength Lower Body Strength 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 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 Bench Press 3 10-12 2 30X0 1B: Chest Supported Row 3 10-12 2 3011 2A: Seated 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 Bench Press 4 10-12 2 30X0 1B: Lat Pulldown 4 10-12 2 3011 2A: Chest Supported Row 4 10-12 2 30X0 2B: Flyes 3 12-15 2 3111
Arms & Shoulders Hypertrophy (For 5-Day Program Only) Exercise Sets Reps Rest (min) Tempo 1: Chest Supported Fly 3 30 2 30X0 2: Seated 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