Anyone who wants to optimize muscular development! Now the NSCA Personal Trainer of the Year and best-selling author brings his expertise to a resource that has everything needed to complete a total body transformation in just six months. The MAX Muscle Plan is packed with over exercises and more than photos that demonstrate the exercises and revolutionary, ready-to-use muscle building program. The book revolves around MAX - Mitogen Activated Xtreme training - mitogens being the chemical substances that encourage cells to remodel, a process essential to muscle growth. The scientifically proven program enhances mitogenic and other growth-oriented training responses to promote optimal muscle development and eliminate training plateaus.
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I wanted to get some great tips for packing on muscle so I called up the person who knows best, Brad Schoenfeld, and asked him for an interview. Today he tells us how he copes with covering up his massive biceps in the winter and other bodybuilding stuff.
Give me your top 3 tips for putting on muscle. Your site is a great resource for trainers and consistently delivers top-notch info. As for your question, here are three that are super-important: 1 Train in a variety of rep ranges—Varying your training intensities serves to optimize the three primary components essential to muscle development: mechanical tension, metabolic stress, and muscle damage. When properly manipulated, the combination of intensities has a synergistic effect on muscle growth.
If you do it right, there is a supercompensation of muscle where growth is maximized. Many serious lifters would substantially improve their results simply by employing this strategy. My research focus is on the mechanisms of muscle hypertrophy and their application to resistance training. My dissertation focuses on determining if there is a specific range of intensity that is optimal for maximizing muscle growth.
I owned a private training facility for many years and now teach in the exercise science program at Lehman College in New York City as well as continuing to consult with a select clientele, primarily physique athletes. For those interested in my complete bio, check out my blog at: www. What got you interested in researching muscle hypertrophy?
I was the epitome of the pound weakling when I was in high school probably around lbs, actually, soaking wet. By the time I got to college I was very unhappy about my physique. At that point, I made a commitment to change my shape. Lifting weights was my salvation. They had to know a thing or two about getting big, right? Well it worked, at least early on. I put on about 15 pounds of muscle in my first year lifting.
Not too shabby. Problem is, I suddenly hit that dreaded plateau where gains came crashing to halt. I soon came to realize that the majority of pro bodybuilders had superior genetics and even better pharmacologic enhancement.
I knew there had to be a better way. To make a long story somewhat short, I immersed myself in the scientific literature, reading every study I could on hypertropy. I became a student of the literature, and then began experimenting with different routines based on scientific principles.
I started to pack on muscle again at an accelerated rate. That led me to enter a natural bodybuilding show my first of many , and ultimately paved the way for a career in the fitness field with a particular focus on muscle physiology.
Why brindle? The book outlines a six month periodized program that takes the reader step-by-step through each training cycle.
I map out every set, every rep, and every exercise. Most importantly, I describe in detail how to customize the routine based on individual factors. In effect, the program serves as a template that is adapted to the needs and abilities of the lifter—which is essential for optimizing results.
There really is nothing else like it on the market. What exactly is this? This creates a wave-like loading pattern that allows for better gains while diminishing the potential for overtraining. The primary benefit to periodization is that it balances the training stimulus with proper recovery, so that adaptations are optimized. In addition, it allows you to systematically target a desired training effect, in this case muscle development, so that you can peak at a given time.
Now there are dozens of different periodization models and countless variations of each model, and each can have practical application depending on the goal and client. But the important point here is that all training should be systematized to bring about optimal results. What might they say to sell them on the workout? This is known as evidence-based practice, and it should be the approach taken by every trainer. Keep abreast of new research.
Develop a working knowledge of anatomy, physiology, biomechanics, motor learning, and exercise psychology. And finally, adhere to the principles of overload, specificity, individuality and reversibility—these are immutable tenets of exercise training. Only if you are grounded in these facets can you then employ your artistic talents to their fullest.
Where can somebody pick a copy up? Click this link to buy it on Amazon.
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Contact A number of people have asked about our recent paper Resistance Training Volume Enhances Muscle Hypertrophy, but Not Strength, in Trained Men, wondering if the hypertrophy results may be related to swelling edema from post-exercise muscle damage. Indeed, research shows that an acute bout Brad Schoenfeld, Ph. He is a lifetime drug-free bodybuilder, and has won numerous natural bodybuilding titles.
The Max Muscle Interview with Brad Schoenfeld