ANABOLIC ALIENS

ANABOLIC ALIENS

THE 9 ALIEN SECRETS FORPUTTING ON LEAN MUSCLE MASS

THE 9 ALIEN SECRETS FOR PUTTING ON LEAN MUSCLE MASS

Who am I & What is Anabolic Aliens?

https://www.youtube.com/user/AnabolicAliens

Mike RosaMy name is Mike Rosa and I am the CEO/Founder of Anabolic Aliens LLC as well as the creator of the workout app Exerprise. I am a University of New Hampshire graduate with my B.S. in Nutrition & Wellness. Originally, I went to Western New England University to play baseball, but ended up transferring to UNH and pursuing powerlifting as my new sport. My first powerlifting meet was in the summer of 2014 going into my sophomore year of college. I ended up breaking two world records (Bench Press & Total) and multiple state records in the RPS federation in future meets. Currently, I compete in the USAPL Federation at the National level.

One of my biggest goals with Anabolic Aliens is to take away excuses for people not to exercise but also have fun with it!

Anabolic Aliens is a community that pushes each other to get better and have no limits!

FOLLOW ME

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Subscribe to my channel:

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Instagram

@AnabolicAliens

SECRET #1:MECHANICAL

TENSION

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#1 of 3 of the primary muscle building mechanisms is mechanical tension

There are 3 primary muscle building

mechanisms.

Mechanical Tension: How much stress you’re placing onto the muscles

Progressional methods for mechanical tension are:

increasing weightincreasing repsapplying tempos to increase time under tensionapplying static holdsdecreasing excess rest

SECRET #2:METABOLIC

STRESSHow long you’re placing

stress onto the muscles

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Metabolic stress: 

Progressional

methods for

Metabolic Stress:

Shorter rest

periods

Higher rep

schemes

Increase tempos

Increase holds

Add Supersets

#2 of 3 of the primary muscle

building mechanisms is

Metabolic Stress

SECRET #3:MUSCLEDAMAGE

When you workout, you

create micro tears in

your muscles that rebuild

into new muscle fibers

resulting in growth.

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Muscle Damage:

NOTE: It is absolutely essential for growth to avoid

overtraining, and avoid injury.

You want to make sure you rest at least 24 hours

before repeating workout on the same muscle group.

To prevent injury, make sure to perform dynamic

warm up before your workout, and a static

stretching after your workout. You can find both

dynamic and static warm ups on my Youtube

Channel!

#3 of 3 of the primary muscle

building mechanisms is

Muscle Damage

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SECRET #4:SLIGHTCALORICSURPLUS

To add mass, you need to be eating in a caloric surplus so above

your maintenance value. You can find your maintenance value

by downloading the app myfitness pal, or using:

 https://www.calculator.net/calorie-calculator.html

Don’t increase your

calories too drastically

if you’re trying to

minimize fat gain.

Try to keep your

surplus between 100-500

excess.

More than 500 and

you’ll notice more fat

gain too

Caloric cycling

meaning changes the

calories in that deficit

range weekly or

biweekly (once every 2

weeks) is a great way

to avoid your

metabolism from

adapting.

https://www.youtube.com/user/AnabolicAliens

SECRET #5:HIGHPROTEIN

You need to be

consuming a lot of

protein!

The body works harder

to digest protein than it

does for carbs and fats

Try to consume 1.2-1.5g

per lb of bodyweight in

protein for muscle gain

High protein diet will

help you gain mass

while also helping you

stay leaner

Protein also helps aid

recovery process more

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SECRET #6:PROGRESSIVE

OVERLOAD The gradual increase of

stress placed upon the

body during exercise

training

Progressive Overload:

You NEED to progress in

order to keep building.

Monitor your progression,

it will help you get results

exponentially faster

Track your workouts in

order to ensure

progression. You need to

know where you left off

last training session to

push forward for the new

one. Hard work plus

consistency is crucial for

muscle growth.

https://www.youtube.com/user/AnabolicAliens

SECRET #7:KEEP DOING

CARDIO

Biggest mistake made when people try to gain size is stopping cardio,

DON'T DO THAT.

Cardio will help you

minimize the fat gain as

you gain mass

Do HIIT cardio which is high intensity interval

training. I like to recommend Tabata which is 20

seconds high intensity followed by 10 seconds of

rest and repeated for a 4 minute circuit.

3-5 sets 3-4 times a week when you’re trying to gain

and that will help you keep your conditioning and not

effect any muscle gain. Not make you waste muscle

mass like long distance running does

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SECRET #8:OPTIMAL

HYPERTROPHY

If gaining size is

your goal, you

want to make

sure your training

is optimized for

hypertrophy.

If gaining size is your goal, prioritize these training

schemes but DON’T neglect strength and endurance.

It’s still very important to train in entirety, and make

sure you are adding strength exercises and endurance

rep ranges as well. Ex: Strength 1-5 Rep ranges,

Endurance 15+ reps.

Hypertrophy Rep Ranges:

6-12 reps or 0:30-1:00 per

exercise.

Rest Periods for

Hypertrophy:

Middle ranged rest

periods of 0:45-1:30

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SECRET #9:STRENGTH

SIZE POTENTIALCONCEPT

The more size you have, the more strength potential you

acquire. So it’s a never ending cycle that works together and

that’s why it’s important you don’t neglect your strength

training or your hypertrophy training.

This concept is crucial. The more

strength you have, the more

muscle size you can create.

Incorporating powerlifting and bodybuilding tactics is a great way

to train for overall mass based off this strength size potential

concept. This is how I personally train. Powerbuilding exercising

include: Bench Press, Squat, Deadlift, Overhead Press, Pullups.

Start strength, then hypertrophy, then endurance. This is by far

the best way to gain muscle without pre fatigue. Start with your

strength exercises and rep ranges (1-5 reps), then move to your

hypertrophy exercises and rep ranges (6-12 reps) then finish with

your endurance exercises and rep ranges (15+ reps).

For Optimal Training Results:

This WasJust The

BeginningWe have barely scratched the surface on

how these strategies work.

For more FREE information:

www.YouTube.com/user/AnabolicAliens

Subcribe to my channel:

Instagram

@AnabolicAliens

This ebook gives a great overview, and will give you some

AWESOME actionable steps you can implement right away so start

taking some ACTION! If you think this was useful you have no idea

what’s coming up in the next couple of weeks, because I have some

things that are going to absolutely change your life... 

 -Mike Rosa

RESOURCESHIIT Workouts:

You Can Download My Workout

App Exerprise here

MyFitnessPal App: 

Fat Burning Tabata Workout (HIIT Cardio) 4Fat Burning Tabata Workout (HIIT Cardio) 5Intense 5 Minute Belly Fat Burning Cardio Abs Workout

Download on the Apple Store Download on the Google Play Store

(to track calories, maintenance, bulk/cut)

*Special Challenge*If you've made it this far, I want to congratulate you! The sad truth is that I know some of you will download this guide, read it, and wont take any action... But I know if you have made it this far, you're not one of those people. You're someone who takes your health seriously and you will take action, right? So my challenge for you is to go out there, apply these tips, and share this with a friend who you know needs to see this so you can hold eachother accountable and get results. If you choose to accept my challenge and implement these tips right away, comment "I accept your challenge" on my most recent YouTube video so I know you're ALL IN!

*Special Challenge*