MAX Issue 3-Digital

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HERE WE GROW AGAIN Get an inside look at what’s happening in the professional and personal world of BPak & Vinny D.

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MUSCLE LOGIC Dedicated to explaining the theory, science and principles behind this months phase.

FEATURED WORKOUT MAX-LACTIC: The High Lactic Threshold Workouts For Optimal Body Composition

GROW TIME NUTRITION Balanced nutritional strategies, habits, meal plans and recipes to fuel your workouts and recovery.

CUTTING-EDGESUPPLEMENT STACKS Optimize your results with the best staple and situational supplement stacks to perform like a monster.

A CHAMPION’S MIND SET Discover how to grow into a mindset that takes your mind, body and life from good to great.

A REALISTIC APPROACH TO LIVING LARGE Learn how to get outside of your comfort zone and live a life of passion, fulfillment and purpose.

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NEXT MONTH & UPCOMING EVENTS See what we have in store for you next...

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IN THIS ISSUE PHASE 2: MAX-LACTIC

12 UNIQUE HYPERTROPHY MODELS & ELITE COACHING FOR COLOSSAL GAINS IN SIZE & STRENGTH

INSIDER MONTHLY MEMBERSHIP BENEFITS:1. Brand New Hypertrophy M.A.X. 24-Page Hardcopy Newsletter

2. Brand New Hypertrophy M.A.X. Coaching DVD

3. Brand New Hypertrophy M.A.X. Featured Workout

4. Members Only 90-Minute Coaching Call

5. Exclusive ‘Secrets Of The Pros’ DVD Interview

6. Exclusive “Getting To Know Your Coach” DVD Interview

6. Access To Private Membership Forum

7. Special Discount On Blue Star, All-Max & Prograde Supplements

8. Special Discounts On Current & Future Products

9. Special Discounts On Future Events, Seminars & Hypertrophy Camps

10. Advanced Notification On New Releases

11. Chance To Win The Hypertrophy M.A.X. Transformation Contest

12. Surprise Bonuses & Gifts!

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3 M.A.X PHASE 3

HERE WE GROW AGAIN

couldn’t believe it! After traveling from Maui to Kailua-Kona for a quick stopover before flying to

the Big Island, I sat outside on our hotel balcony admiring the clear blue waters of the Kona harbor - and it hit me - I recog-nized this place. The only thing missing was the ABC helicop-ters circling over hundreds of super ripped and brave triath-letes getting ready to take on the most grueling endurance race in the world -- the inaugu-ral “Hawaii IRONMAN Triath-lon.” In 1977, San Diego-based John Collins proposed combin-ing the three toughest endur-ance races in Hawaii -- the 2.4 mile Waikiki Roughwater Swim, 112 miles of the Around-O’ahu Bike Race and the 26.2 mile Honolulu Marathon - into one event.

On Feb 18, 1978, 15 coura-geous athletes came to Waikiki to take on the IRONMAN chal-lenge. Before the race began, each person received three sheets of paper with a few rules of the course description. The last page read: “Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life!”

In 1981, the race moved from the tranquil shores of Waikiki to the barren lava fields on the Big Island of Hawaii. On my drive to the hotel I immediately recog-nized the black lava rock that

dominates the landscape, and I even jumped out of my car so I could experience the 45 mph “ho’omumuku” crosswinds and the 95 degree heat and scorch-ing sun the athletes experience!

The IRONMAN is now in its 34th year and was my favorite sporting event to watch grow-ing up. To me it was the ulti-mate test of the human body, mind and spirit. Dave Scott, Mark Allen, Scott Tinley and Scott Molina - The Big Four - were my sporting heroes. They battled each other from 1982 to 1995 and it was this specific event that was instrumental in inspiring me to believe in the IRONMAN mantra, “ANYTHING IS POSSIBLE.” Call me naive, call me a dreamer, but at the age of 16, I decided to take this mantra literally. Why not? Interestingly, this “unrealistic” belief has only served me. It’s one characteristic of mine that I hope gets passed onto my own kids. This is a big part of the Live Large message too.

You see, it was the IRONMAN mantra that inspired me to train for the National Junior Triathlon Championships when I was 16 years old. Instead of going to bush parties in the summer, I was training two or three times a day. I would train before class and after class every day. The goal was to represent Canada at the World Junior Triathlon Championships by placing in the

top six at Nationals. In July of 1996 the big day arrived. After swimming 1.5 km in the open water, riding 40 km up and down the Niagara Escarpment I found myself in 7th place - 1 spot away from qualifying - with 100 meters to go in the 10km run! I sprinted as hard as I could to the finish line and found the strength (and speed) to chase down the final spot and quali-fied for Worlds! It was the big-gest accomplishment in my life and an event that begged the question, “Hmmm… what else is possible?”

Sixteen years later, I am standing on the starting line of the place that influenced my “live large” approach to fitness, business and life. The moment was surreal, especially because I was sharing it with my amazing wife who is the result of believ-ing, “ANYTHING IS POSSIBLE!”

HERE WE GROW AGAINIUpdate from Coach Vince

I finished 52nd of 153 at the Junior World Championships. I was the 4th of 12 Canadians. I still own that Speedo!

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What’s going on with me? After having spent eight weeks on the road making appear-ances for ALLMAX Nutrition, I arrived home twelve weeks out from the Olympia contest.

Surprisingly, my training on the road was great. I have some good training partners while on the road which keep me on track. At times it gets difficult to get all my meals in but I make the most of it and never let it stress me.

Once back home, training has gone to a whole new level.Dieting began and my training volume increased. This is how I choose to get a caloric deficit (via increased training volume versus starving myself -- at least at first). My cardio of choice for this prep is called “Wingate Sprint Bike” Pro-tocol.

For those of you that aren’t familiar with this, its basically 100% all out inten-sity for a shorter period of time (10, 15, 20, 30 seconds) followed by a rest of 2-3 minutes.

Doesn’t sound like much, but the sprints are actually very high resistance as well.

A few of these sprints and most people (myself in-cluded) are laying on the floor gasp-ing for air, on the verge of vomiting. Its HARD, but very effective or fat

loss.You can actually feel your

body temperature increased for four hours after each ses-sion (Hello calorie burning!) I’ve become a big believer in H.I.I.T. It’s harder than most people can handle at first, but once you’re able to, it seems that fat literally melts away. I think this stuff will set a new standard for the amount of fat that can be burned on a weekly basis.

Just before weight weeks out from the Olympia, I was so blessed to be able to film a movie documentary on body-building. The idea is to create a modern day Pumping Iron. The film is following the top seven guys in the world on their

journey to the Olympia. There is definitely some drama, some hardcore training and an in-depth look into our personal lives. The way the movie unfolds will completely depend on what unfolds the week leading into the show in Vegas, as well as what happens on stage. It will definitely be entertaining none-theless.

While filming the movie I managed to hurt my back a bit. This minor set back encouraged a trip to see my friend and ther-apists in Denver. MAT (muscle activation techniques) creator Greg Roskopf and therapist and trainer Derek Woodske and my team to get things working bet-ter than new. No time to waste.

While in Denver, I actually will be filming my own docu-mentary of the journey to my first Mr Olympia Contest. “Liv-ing my Dream”. The idea is to document my entire prep so it not only give, you, my fans and followers a view into my life, but also something for me and my family to look back on to re-member this momentous event in my life.

I’ll leave you with a quote that is the current desktop back-

ground on my Mac and keeps me moving when rough times roll through….

“You have to fight through some bad days to earn the best days of your life.”

Let’s make this month better than last!

Update from Coach Ben

Swim start and run finish of the Hawaii IRONMAN Triathlon!

With Derek Woodske and Dylan Armbrust. Just wrapped up a killer leg session Armbrust Pro Gym in Denver

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NTRODUCTION Phase 3 will easily be voted one of the most excruciating

phases in Hypertrophy M.A.X. history and it’s all because two painful words - lactic acid! You gotta love it and hate it! I can’t tell you how many training partners I’ve taken through lactic acid style workouts that ended up green within the first ten minutes and bowed out of the workout early. Take one of your friends through these workouts and they’ll call you in-sane! Remember, while you’re dying and feel like crying to momma, so are all your fellow HyperMAXers this month!

Get Growth Hormone. Get Anabolic! This month is dedicated to maximizing your bodies natural hormonal system to kick out as much growth hormone as possible. The hormonal, or endocrine, system supports your body’s equilibrium by releasing hormones in response to stresses such as resistance training or interval training.

* Next month we’ll teach you how to maximize the most potent hormone, testosterone, and this month we’ll teach you how to maximize the most interesting one, growth hormone.

MUSCLE LOGIC

IMUSCLE LOGIC

HERE’S OUR LOGIC BEHIND THE PAIN:

1. Short Rest Periods

Generally, the shorter the rest interval, the greater the metabolic adaptation. When you keep the number of RM identical (e.g. 6RM) but manipulate only the rest interval (1 minute versus 3 minutes), the growth hormone response varies dramatically. In this case, the shorter rest interval, the great-er GH response. In contract, when repeti-tions are low and the rest interval is long,

there is minimal hor-monal response.

2. High Volume + Short Rest Periods = Increased GH Levels Extensive research shows these two fac-tors play a huge role in dramatic increases in GH. The key is to use a heavy resistance (not maximal strength loads), such as 75 to 85 percent of the 1 RM. That’s why we kick start your first two exercises of your giant set with your 6RM.

3. Be Smart. Do Large Muscle Mass Lifts First

In Phase 1 we focused on more single-limb exercises to correct structural imbalances between the left and right side of the body and agonist/antago-nist muscle pairs. This Phase decreased the injury potential and improved improper movement patters, setting you up for some heavy-lifts back to back this Phase. Research has com-

pared GR response when doing unilateral and bilateral exercises at 80 percent of 1RM. GH increased for both groups but more elevated in the bilat-eral group. For best GH response, we start you with large muscle mass exercises first. 4. Use Longer Rest Periods Between Giant Sets For Maximal GH Release

It’s well accepted that shorter rest periods with a high volume of work results in the greatest GH response.

ENDODRINE SYSTEM

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The simple strategy we include in Phase 3 are longer rest periods between giant sets: A full three minutes! Take every second. This will help you do manage five things you experi-ence during intense exercise:

1) The accumulation of fa-tigue substrates (e.g., lactic acid)

2) The depletion of energy substrates (e.g., lowering of glycogen levels)

3.) Changes in the physio-chemical state (e.g., lowered blood pH)

4.) Disturbed coordination of movement

5.) Lowering of neural con-duction

These are the 5 interrelated

causes of fatigue, all of which affect recovery from giant set to giant set and workout to workout.

Additional Principles On Selecting Optimal Rest Periods

1. The length of the rest inter-val between sets is also a func-tion of the amount of muscle mass recruited. The larger the muscle mass recruited, the greater the length of rest inter-val needed. Considering each giant set starts with compound movements, you’re going to tire out faster as opposed to using isolation exercises for the entire giant set.

2. Another component when considering rest periods if the neural complexity of the exer-cise. For instance, exercises of a highly coordinative nature, such as clean and pulls or pow-

er snatches, need far longer recovery than simple isolation exercises like wrist curls or rota-tor cuff work. Generally, Olym-pic lifts and compound move-ments on free weights will also need a longer rest period than machine exercises.

3. Rest periods between sets are also a function of training age. Tolerance to short rest intervals with loads of 60-80 percent range (6-20 reps) is a function of accumulated train-ing. For instance, well-condi-tioned HyperMAXers will find the three minute rest period probably just perfect. Novice lifters in Hyper MAX may still feel gassed at the three minute mark since your bodies buffer-ing mechanisms are adapting to the increase muscle and blood lactate concentrations! This is normal.

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FEATURED WORKOUT

Phase 3/Month 3: MAX-LACTIC

The H.L.T. Workouts For Optimal Body Composition

Always acknowledge your body’s “current settings” before starting each workout. Are you well nourished? Hydrated? Were you out for a night of drinking with your buddies? Did you sleep well last night? If it’s colder outside then consider a longer warm up. Never just jump into a workout blindly. CREATE an environment for success each and every time you step in the gym. Leave nothing to chance.

Always assess your “Available Range of Motion” (AROM) before each exercise. Knowing your current AROM is vital! The body is smart, so always rehearse the range of motion you’re about to perform without any weights. Each AROM will reveal a limit to a range of motion, which means this is the maximum range of motion you have the opportunity of accessing. This is the range your body can control and “allows” based on your current built-in protective mechanisms. Do not violate your anatomy and go beyond your current AROM. It will change from week to week, day to day and even set to set so make this a regular ritual. This can seem a bit complicated at first, but literally takes seconds once you know what to do. Remember, your body moves in planes and your ability to control and maintain a weight in a plane will dictate success versus injury.

Take as many warm-up sets as you need. There is no “correct” amount of warm-up sets. When you’re warm, you’re warm. If the movement is unfamiliar, spend more time rehearsing it. If you’re lifting closer to your 1 RM (repetition maximum), take more sets.

Prior to every single repetition, engage and initiate the movement with the working muscle FIRST. No rocking, no jerking, no bouncing. LOCK YOUR BODY DOWN and focus on selectively recruiting only the muscle you are targeting.

Keep conscious of posture ALWAYS. Stand tall, chest and chin up, shoulders back. Your neck should always be in a neutral position (i.e. never cocked up and never looking down) - NEUTRAL. No head bouncing (you’re not at a disco - save that for the weekend – but be sure to send Vinny the pictures – it gets the Italian rock star in him fired up)!

Be especially aware to control the movements at the extremes of the range (fully lengthened and fully shortened muscles) as this is where injuries are going to occur. A good way to know if you’re in control of the weight is being able to stop the movement and pause with it. If you cannot control every inch of the rep, it’s too heavy. If you need someone to lift the weight for you to get it started, it’s too heavy.

We would never say “you do not need a spotter” but for this month, if you use a spotter, the moment he or she touches the bar, your set is over. As a general rule, the only time you use a spotter is to literally save your life. The goal of these workouts is to use a weight where YOU can control and YOU can complete all the assigned reps on your own.

TRAINING GUIDELINES

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THE WEEKLY PROGRESSION

A REVIEW OF THE TEMPOA 4010 tempo would mean 4 seconds on the eccentric (lowering), 0 second isometric (pause), 1 seconds on the concentric (lifting), 0 second isometric (pause).

AN IDEAL SPLITMonday, Tuesday, Wednesday, Friday, Satur-day (taking Thursday and Sunday OFF).

A1:A2:A3:A4 means “giant set” so you will do A1 first, 10 second rest, A2, 10 second rest, A3, 10 second rest, A4, 3 minute rest and repeat.

Need an exercise substitution? That’s what the Private Membership Forum is for. Let us know and we’ll fix you up. Hypertrophy MAXERS don’t make excuses!

Can I change the order of the workouts?Do NOT change the order of the workouts. They are prescribed in this order based on what you will be doing next month.

How do you know how much weight to use? The tempo and reps dictate weight selection. If we say to do 6 reps, it means 6 reps. Not 5 and not 7. The 2.5 lb weights are going to be your friend this month. Utilize them to ensure you’re using the appropriate weight for your prescribed reps.

How do I implement the abdominal training?Abdominal training: Select three of your favorite exercises and perform 20-30 slow speed repetitions on each one and rotate around for 10 -15 minutes (set the clock - decrease the time between sets each week). Train your abs at least two times per week in this phase.

Week 1 – 2 giant sets Week 2 – 3 giant sets

Week 3 – 4 giant sets

Week 4 – 2 giant sets but increase weights 5%

WORKOUT TIPS & FAQ

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FEATURED WORKOUT



Day 1: Chest & BicepsEXERCISE SETS REPS TEMPO REST

A1. Barbell Bench Press 4* 6 4010 0

A2. Incline Chest Press 4* 6 4010 0

A3. Incline Dumbbell Flys 4* 12 4010 0

A4. Seated Clean & Press 4* 20 20x0 3 min.

B1. Incline Dumbbell Curl 4* 6 4010 0

B2. EZ Bar Curls With Elbows In Front 4* 6 4010 0

B3. Standing Preacher EZ Bar Curls 4* 12 4010 0

B4. Alternate Hammer Marching Curls 4* 20 20x0 3 min.

NOTES: X means explosive during the tempo

Total Workout Time Week 1 - 23 minutesTotal Workout Time Week 2 - 34 minutesTotal Workout Time Week 3 - 45 minutesTotal Workout Time Week 4 - 23 minutes

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Day 2: Back & TricepsEXERCISE SETS REPS TEMPO REST

A1. Neutral Grip Lat Pulldowns 4* 6 4010 0

A2. 45 Degree Lat Pulldowns 4* 6 4010 0

A3. Bent Over Rows Holding Straps 4* 12 4010 0

A4. Bent Over Alternating DB Row 4* 20 20x0 3 min.

B1. DB Close Grip Press 4* 6 4010 0

B2. Flat Bench Lying EZ Bar Extension 4* 6 4010 0

B3. Incline Bench Lying EZ Bar Extension 4* 12 4010 0

B4. DB Bent Over Row + Kicks Backs 4* 20 20x0 3 min.

NOTES: X means explosive during the tempo


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FEATURED WORKOUT



Day 3: Quads & Calves EXERCISE SETS REPS TEMPO REST

A1. Back Squats - Medium Stance 4* 6 4010 0

A2. Back Squats - Wide Stance 4* 6 4010 0

A3. Leg Press - Low Foot Position 4* 12 4010 0

A4. Alternating Plyometric Lunges 4* 20 20x0 3 min.

B1. Standing Calve Raises - Wide Stance 4* 6 4010 0

B2. Standing Calve Raises - Medium Stance 4* 6 4010 0

B3. Horizontal Calf Press - Wide Stance 4* 12 4010 0

B4. Horizontal Calf Press - Narrow Stance 4* 20 20x0 3 min.

NOTES: X represents explosive during the tempo


12 M.A.X PHASE 3


The H.L.T. Workouts For Optimal Body Compositions

Day 4: Shoulders & Bodyweight Challenge

EXERCISE SETS REPS TEMPO REST

A1. Poliquin Raises 4* 6 4010 0

A2. Arnold Presses 4* 6 4010 0

A3. Prone Incline Lateral Raises 4* 12 4010 0

A4. Standing Clean + Push Press 4* 20 20x0 3 min.

B1. Pull Ups* 1* 40 4010 0

B2. Push Ups* 1* 100 4010 0

NOTES: You can alternate push up technique from workout to workout. Shove inwards, shove outwards, use a staggered hand stance, use a super wide hand stance, use a narrow hand stance, use a medium hand stance. Feel free to rotate your hand stances from workout to workout.

NOTES: You can alternate pull up technique from workout to workout. Choose from a wide grip, medium grip, narrow grip, underhand grip and if pull ups are too challenging you can use a Machine Pull Up. You can change grips near the end to achieve your goal reps if you need a mechanical advantage.

NOTES: Don’t forget to time how long it takes to accomplish your Pull Ups and Push Ups so that you can try to do all 140 reps faster next week.


Total Workout Time Week 1 - 23 minutes + bodyweight challengeTotal Workout Time Week 2 - 34 minutes + bodyweight challengeTotal Workout Time Week 3 - 45 minutes + bodyweight challengeTotal Workout Time Week 4 - 23 minutes + bodyweight challenge

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FEATURED WORKOUT



Day 5: Hips & TrapsEXERCISE SETS REPS TEMPO REST

A1. Lying Leg Curls - Body Extended 4* 6 4010 0

A2. Lying Leg Curls - Bent Flexed 4* 6 80x0 0

A3. One Legged Step Ups 4* 12 4010 0

A4. Dumbbell Deadlifts 4* 20 20x0 3 min.

B1. Prone Incline Dumbbell Shrugs 3 10 4010 0

B2. Standing Dumbbell Shrugs 3 10 4010 0

B3. Shrug + Upright Rows 3 10 4010 2 min.

NOTES: Flex your toes on the concentric portion of the lying leg curls and point your toes on the eccentric portion.


NOTES: During the deadlifts, make sure you are bending over at the hips before you begin bending your knees to keep the emphasis on the hips, not quads, as this is the hip day.

NOTES: On the dumbbell shrugs, you’re retracting your shoulder blades, not your traps.


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Phase 3/Month 3: MAX-LACTIC The H.L.T. Workouts For Optimal Body Composition

MONTHLY CALENDAR

HIGH INTENSITY WEEK

DAY 1

Chest & Biceps

DAY 2

Back & Triceps Optional Interval Cardio

DAY 3

Quads & Calves

DAY 4

Optional Interval Cardio

DAY 5

Shoulders & Bodyweight Challenge

DAY 6

Hips & Traps Optional Interval Cardio

DAY 7

Off

DAY 8

Chest & Biceps

DAY 9


DAY 10

Quads & Calves

DAY 11


DAY 12


DAY 13


DAY 14

Off

DAY 15

Chest & Biceps

DAY 16


DAY 17

Quads & Calves

DAY 18


DAY 19


DAY 20


DAY 21

Off

DAY 22

Chest & Biceps

DAY 23


DAY 24

Quads & Calves

DAY 25


DAY 26


DAY 27


DAY 28

Off

DAY 29

Off

DAY 30

Off

DAY 31

Off

DAY 1 DAY 2 DAY 3 DAY 4

WEE

K 1

WEE

K 2

WEE

K 3

WEE

K 4

WEE

K 5

START NEXT PHASE

MEDIUM INTENSITY WEEK

HIGH INTENSITY 2- CALCULATED PROGRESS WEEK

LOW INTENSITY WEEK

Low Intensity Week = focus on technique, easy loading, no high level of fatigue, no forced reps

Medium Intensity Week = maintain technique, medium loading, medium level of fatigue, no forced reps

High Intensity Week = maintain technique, higher level of fatigue, failure is likely, minimal forced reps

High Intensity Week 2- Calculated Progress Week = maintain technique, highest level of fatigue, failure is likely and acceptable, forced reps ONLY if form is PERFECT.

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GROW TIME NUTRITION

hase three nutrition is going to focus on the concept of optimizing muscle growth around the workout.

Pre workout, we want to ensure to consume a low fat, high protein meal. A faster absorbing protein source is a better choice at this time because it quickly frees up the necessary amino acids to ensure your body has what it needs to fuel energy production and muscle contraction. Being deficient in any of the 20 amino acids is a surefire way to not build muscle.

Some examples of faster absorbing protein sources are:

Egg whitesWhey proteinLean fish Poultry (sometimes)

It might also be a good idea to consider an amino acid supplement at this time. Whether it be BCAA or EAA (essential amino acids), both are effective at stimulating protein synthesis (the main reason we eat protein in the first place).

GROW TIME NUTRITIONP

A quick lesson on protein synthesis:

As people who exercise, we eat protein to stimulate protein synthesis. Protein synthesis can also be called anabolism (the process by which we build up muscle tissue). For this process to occur, amino acids must first be present in the blood stream (whether that comes from food we eat, or from our bodies breaking down muscle tissue). The rate limiting factor of protein synthesis is the amino acid leucine.

For protein synthesis to occur, leucine must pass a threshold (3-9 grams depending on bodyweight) and this must be consumed all at once. The foods we eat contain leucine while some foods have more than others.

To maximize leucine intake from your diet, check out this chart provided by Dr. Wilson’s labs that shows the leucine content per gram of various protein sources.

Noting that leucine stimulates protein synthesis is a very important fact. If your daily protein consumption is high enough, it may be sufficient to simply consume supplemental leucine or BCAA BETWEEN meals to stimulate protein synthesis to maintain muscle mass and grow. Not having to consume a full meal (in the case of someone looking to shed bodyfat on a calorically reduced diet, this fact is vital), can be a valuable tool in keeping your daily caloric intake down, while still maintaining muscle.

Visit http://www.BlueStarBCAA.com for an Ordering Bonus!

Blue Star Nutraceuticals:

BCAA XD Reduce Muscle Damage!Promote Muscle Protein Synthesis!

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Other considerations around the workout are what types of carbohydrates are best, and what amounts?

The effect of carbohydrate is not as substantial as most people think in improving recov-ery per se. Post workout carbo-hydrates will lessen the catabolic effect of exercise, and will also kick start the replenishment of stored glycogen that has been burned off during intense exercise. But a word to the wise, the most difficult and intense weight training sessions that last one hour or less, will not burn nearly as many carbohydrates as people believe. For most people 20-30 grams will be more than sufficient.

Post workout is a great time

to consume carbohydrates for many reasons. This is the time when you can be positive your body will be insulin sensitive and use most of that which you consume. Other times of the day, insulin sensitivity is decreased which simply means you do not use sugars as well. When your cells are insensitive or “resistant” to insulin, you

will store dietary carbohydrates as fat.

Another important fact to note is that when insulin levels in the blood are elevated (that means having consumed any amount of carbohydrate), fat burning is halted, and fat stor-ing begins (insulin is a stor-age hormone - you will store anything that is present in the blood at the time of elevated insulin levels). Therefore, con-suming fats pre or post workout when you intend on elevating insulin levels with dietary carbo-hydrates is not a good idea if a lean physique is your goal.

For those looking to maximize muscle growth, 0.4g/kg of bodyweight is more than enough to get the most out of the post workout window of increased nutrient absorption.

Join like-minded Hypertrophy MAXERS on the private membership forums for private coaching from one of the top professional fitness models and bodybuilders in the world -- where else can you get access to not one but two coaches in one spot? Here’s the spot to start a training journal, get your physique critiqued, ask questions related to training, nutrition, supplements, contest and anything else on your mind! Find out what Hypertrophy MAXERS are talking about this month… we’ll see you on the inside!

WWW.HYPERTROPHYMAX.COM/FORUMS

GET ELITE COACHING VIA THE PRIVATE MEMBERSHIP

FORUMS

17 M.A.X PHASE 3

GROW TIME NUTRITION

Here are a few post workout nutrition meals that consist of primarily proteins and carbohydrates:

Boneless turkey breast Egg whites Rice Veggies

1. THE STIR FRY OPTION:

Salmon Sweet potatoes Spinach

2. THE TRIPE S SOLUTION:

White Fish Quinoa Vegetables

3. GET LEAN FAST OPTION:

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Chocolate Milk Almond Ezekiel Cereal

4. CRAVING CRUSHER OPTION:

BananaVector cerealCottage cheese

5. THE BULKER BREAKFAST OPTION:

OatmealBerries Greek yogurt

6. THE LEAN BREAKFAST OPTION:

19 M.A.X PHASE 3

CUTTING EDGE SUPPLEMENT STACKS

s Aristotle said, “The whole is greater than the sum of its parts.” In bodybuilding, this phrase means that it’s more important to synergistically combine all the foundational nutrition strate-gies -- calories, macros, and hydration -- before getting too excited about what’s in your post workout shake, which is simply one part. In short, don’t expect magical results from the Post

Workout Shake if compliance to your calories, macros and hydration is not in order. Now, when you have the foundation of your nutrition in tact, that’s when these shakes will give you an edge.

CUTTING-EDGE SUPPLEMENT STACKS

APOST WORKOUT SUPPLEMENTATION

PROTEIN INTAKE. Should be 0.6g/kg of lean bodyweight. So if you weigh 80 kg and have 15% body fat, you would need 40 grams of protein. Opt for a whey protein over casein for a faster digestive response. Whey is re-sponsible for greater increase in protein synthesis upon ingestion, whereas casein protein releases its amino acids at a slower rate from the gut - not the optimal situation after a tough workout. Whey is also preferable because it has an antioxidant effect and sup-ports the immune system. Recommended Products:

- Iso-Smooth http://www.BlueStarNutritionals.com

- Isoflex from AllMAX

- Hexapro from ALLMAXhttp://www.allmaxnutrition.com

- Prograde Protein http://www.VinceDelMonteNutrition.com

CARB INTAKE. Should be influenced based on the number of reps per work-out, that is the total training volume. Based on our work-outs ranging from 176 reps in Week 1, 264 reps in Week 2 and 352 reps in Week 3 and 176 reps in Week 4, adapt your carb intake based on the week and your current LMB (lean body mass):

- Week 1 - 0.8 g/kg/LBM- Week 2 - 1.0g/kg/LBM- Week 3 - 1.2 g/KG/LBM- Week 4 - 1.0/kg/LBM

In terms of optimal carb sources, combine a blend of fruit juices and carb powder. Go with a high glycemic index juice like pineapple or grape and combine it with a carb powder that complements the taste. Pineapple juice, vanilla protein powder and orange Gatorade is a tasty mix. If you have more than 15% body fat or you are trying to maximize fat loss, avoid post workout carbs completely.

CREATINE INTAKE. Creatine is an essential supple-ment to ingest post-workout because it’s your body’s first energy source. It plays a pri-mary role in energy metabo-lism and is a more efficient energy source than ATP. To maximize your hypertrophy and strength gains, add in five grams of powdered creatine monohydrate - and it’s a good idea to take five grams before training, too.

Recommended Products:

- Power XDhttp://www.BlueStarNutritionals.com

- Creatine Monohydratehttp://www.allmaxnutrition.com

20 M.A.X PHASE 3

POST WORKOUT SHAKEOF THE MONTH

SUNSHINE SENSATION!1 cup of frozen cranberries or cranberry juice 1 cup of freshly squeezed orange juice

2 scoops of vanilla protein powder from ISO-SMOOTH or ISO-FLEX

1/2 tsp honey

1 scoop of greens powder Blend and Enjoy!

GLUTAMINE INTAKE. There is a correlation between muscle gain and how strong your immune system is. Gluta-mine helps boost the immune system. To accelerate glycogen resynthesis and glutamine levels, which are also crucial for an anabolic environment and to prevent overtraining, consume 0.33g/kg. So a 90 kg individual would consume 30 grams. If you have more than 15% body fat or you’re looking to maximize fat loss, it’s advisable to eliminate all your post-workout carbs and double your glutamine intake instead. Recommended Products:

- Glutamine XD http://www.BlueStarNutritionals.com

- Glutamine

GREENS POWDER. The more alkaline you are, the more anti-catabolic you are. Cortisol puts your body in an acidified state and 1 or 2 scoops of a greens powder alkalizes you and reverses that state nice and fast. Recommended Products:

- Genesis http://www.VinceDelMonteNutrition.com

GLYCINE INTAKE. This amino acid helps elevate immune system function and speed recovery when com-bined with glutamine as they are both building blocks for glutathione, which is used to measure the strength of the immune system. Glutathione also helps de-toxify. Glycine also helps lower cortisol faster and is an effec-tive anti-inflammatory. Be warned though, taking more than two grams the first time might put you in the washroom because it assists your liver with detoxification. You can add one gram from workout to workout without exceeding 10 grams.

21 M.A.X PHASE 3

A CHAMPION’S MINDSET

hat allows champions to grow into champions? I’m sure it’s the culmina-tion of many factors that

ultimately lead to someone’s success, and each month I will try to give you an insight into the factors that I believe are the greatest contributing fac-tors to anyone’s rise to the top.

This month I chose to focus on one enormous aspect of suc-cess in life: PERCEPTION!

In order for someone to become great, we must learn to only allow positive thoughts to influence our actions. If we constantly allow our minds to

be bombarded with negativity and the sensationalism of the modern world, we don’t stand a chance of getting where we want to go.

If you truly want to change your life for the better, change begins with the way you view the world.

So many times in life we al-low our minds to be filled with negativity that easily creeps up on us.

Your freedom to choose your perception might be the only true freedom that exists in the world.

Looking for positives can some-time be a challenge, but once you train your brain, like any habit, it becomes second na-ture. Just like you’ve trained your brain to expect the worst, so too can you train your brain to accept only the best. Noth-ing in life needs to be a stress. Perhaps some things can be “a kick in the butt” to remind you to get to work, but that’s all it is.

The true ‘master of his mind’ will find something in all situa-tions to make him happy and smile.

I call it “finding the joy.”

A CHAMPION’S MINDSET:BY BEN PAKULSKI

W

“BELIEVE IT OR NOT, THERE IS A

POSITIVE IN EVERY

SITUATION, EVERY COMMENT, EVERY FAILURE, EVERY STUMBLE,

AND EVEN EVERY LOSS...” Getting ready for the Olympia with Ryan Watson!

22 M.A.X PHASE 3

Find the joy in cardio, find the joy in your crazy workouts, find the joy in helping your crazy coworker (maybe your kind words can change his life). Find the joy in the parking ticket you just got - you are putting food on the table for someone’s family.

All that being said, it can be difficult at times to completely avoid all the negative rubbish thrown around in the media - sometimes choosing to accept that which you cannot change is a great tool.

One of the ways I learned to implement an attitude of posi-tive perception in life is to take

on an ‘attitude of gratitude.’ Start each day with three

minutes of gratitude. I do this while lying in bed.

You can find thousands of things to be grateful for - if you want to.

OR, conversely, you can also find thousands of things to complain about - the CHOICE is yours!

Perception in the key. Treat every day as a learning

experience - as a test in life’s lessons. The best books and quotes are only effective if you actually implement them in the test of life.

I know it all sounds a bit

cheesy, and sounds like it might not work to change your life. But take it from me, regard-less of the things in life that you can’t control, if you take control of the things in life that you CAN control, you will lead a happy life for the short time you spend on this planet. Practice finding joy in the small things in life and the things you look at change. Joy will present itself everywhere you turn. No point in waking up each day and being grumpy about life!

The biggest guys Powerhouse has ever seen?

Dreke and Ben

“FIND THE

POSITIVE,

FIND THE

JOY, OR

CHANGE IT!”

23 M.A.X PHASE 3

A REALISTIC APPROACH TO LIVING LARGE

hile watching the 2012 Olympics in London, I had my eye on a few of my favorite athletes

(some that I personally compet-ed and trained with years ago) and was stunned by the over-whelming amount of heartache experienced by many of my fellow Canadians.

Thirty-seven year-old Simon Whitfield, and Canada’s flag-bearer, saw his shot at a third Olympic medal dashed when he crashed, just moments into the bike portion of the race. He hit a speed bump in the worst possible spot.

The Canadian women’s soc-cer team was unquestionably robbed of a victory against the US to advance to the Gold medal game because of two back-to-back “sketchy” calls from the referee.

Paula Findlay, gulped down

tears, her face melted into a mask of pain and humiliation, as she finished the Olympic triathlon in dead last. Her legs were dead but she ran and wept and screamed inside – and she finished.

Canadian sprinters came across the finish line in the men’s 4x100 relay in third place. Only instead of celebrat-ing, they were all in tears from being disqualified because of a lane violation.

And lastly, Nate Brannen, Canada’s top 1,500-metre run-ner, who I trained with through high school.

Nate arrived in London to chase down a medal but his dream was crushed when he tumbled to the track during the blisteringly fast 1,500-metre semifinal. Although he picked himself up from the ground, leg bleeding, he ran his heart

out to the finish the last 600 metres, eventually finishing 12th. Less than four seconds away from 7th place which would have qualified him for the final. I heard Nate say that moment was “the lowest point” of his life. If you saw the race then you will know that Bran-nen’s heartache was written all over his face. He walked off the track utterly distraught, with nasty-looking gashes running down his calf. I know it will take a while for the gut-wrenching feeling to go away. I went to Nate’s Facebook Fan Page to see the hundreds of messages of support and came across this outstanding editorial from The Record. It’s worth sharing:

Nate Brannen may not have shown the world how to win a medal at the Olympics this week, but he did something as impor-tant and perhaps more rare.

W

A REALISTIC APPROACH TO LIVING LARGE: BY VINCE DEL MONTE

HOW DO YOU HANDLE SETBACKS & STRUGGLES & UTTER DISAPPOINTMENT?

24 M.A.X PHASE 3

The Cambridge runner taught 80,000 spectators inside London’s Olympic Stadium, and millions more watching around the world on TV, how to compete with courage, perseverance and true integrity. Even when victory was impossibly, agonizingly out of grasp. That should make him a winner in sports and life in anyone’s book.

Try for a minute to see the race through his eyes. After waiting four years for his second shot at an Olympic medal, after overcoming injuries and training seemingly end-less and always exhausting hours, the 29-year-old was giving his all in a blisteringly fast 1,500-metre semi-final on Sunday. The faces in the roaring crowd blurred as he rushed by. The finish line and his dream lay ahead, waiting. Then the unex-pected and disastrous happened. He made one misstep.

Emerging from a tangle of legs and feet, he fell, face-first on the track then heard the other runners thunder by as one of them stepped on his calf and tore it open.

What must have gone through

his mind in a second or two? Did the pain in his leg bring back ago-nizing memories of the torn ham-strings, broken bones, ankle sprains and stress fractures he had suffered but put behind him? Did he recall missing the final by less than a second at the Beijing Olympics four years ago? Did he ask why this had happened to him, when he was in the best shape of his career? Did he shudder at all the eyes watching his humiliation? Or was he tempted to flee from all those eyes and out of that stadium as quickly as possible?

Only Brannen knows what flashed by in those moments. But the world knows what he did next. He got up. He got back in the race. He ran as hard and fast as he could. And even though he couldn’t catch the leaders, he finished the race ahead of one of the other runners who just moments before had left him so far behind.

What a Herculean feat. Falling and getting back up to speed at this level takes incredible physical energy. But it also took immense courage to get up, try to get back

in the race and finish it. Brannen may not be a medal winner, but he demonstrated all the guts and cour-age it takes to become one.

It is said that more than 2,000 years ago the great Chinese phi-losopher Confucius remarked: “Our greatest glory is not in never falling, but in getting up every time we do.” He must have been talking about someone amazing, someone like Canada’s Nate Brannen.

To me, this is another attitude that represents LIVING LARGE! This is how Hypertrophy M.A.X. users respond to heartache and disappointment. I believe that all the Olympic athletes who experienced disappointment and didn’t go home with any hardware are examples of true champions. They will take an unfortunate situation and turn it into a positive one. They will get back up. Like always, they will keep fighting like hell! That is what living large is all about.

“OUR GREATEST

GLORY IS NOT IN NEVER

FALLING, BUT IN GETTING UP

EVERY TIME WE DO” - CONFUCIUS

Nate posted this on Facebook afterwards - and this is the attitude that I wish upon all Hyper-trophy M.A.X. members….

25 M.A.X PHASE 3

NEXT MONTH & UPCOMING EVENTS

fter Phase 3 you’re going to be four weeks away from taking your after pictures. Boom! Are you ready to

shock the world with your 16-week transformation? Make every day count because the competi-tion is fierce!

Next month we’ll be taking you to the one and only Down-town Powerhouse Gym in Tampa Bay, Florida. This was filmed while Vince was one week out from his IRONMAN photo shoot and while Ben was 12 weeks out from his first Mr. Olympia com-petition, so you’ll get to see us training “balls out” (not literally) this phase! You guys are getting a good handle on the technique and now it’s time to start crank-ing up the intensity and showing you how we really train.

Phase 4 of Hypertrophy M.A.X. is called MAX-VOLUME: The Overreaching Workouts to Break Through Your Pleateau. Be sure to watch the killer video trailer too! Next month is going to be a game-changer! Not only will you be training with 20% more volume than any other month but we’ve also got SIX (6) full-blown workouts for you in one week, so this will be the ultimate test of your body, mind and spirit. Do not fear! These were the same workouts Vince did while in prep for his photo shoot on virtually zero carbs, and he survived with the corti-sol-managing supplement stack we’ll share next month. You’re going to also learn the three key secrets behind strategically over-reaching, without overtraining. While everyone else is paranoid about overreaching, we’ll show

you how to train at the upper echelon of your abilities, recover from it and then experience su-per compensation greater than ever. If you thought Phase 3 was tough, wait until you see what we have for you next month!

Top Forum Contributors So Far - THANK YOU! We’re extremely thankful for those of you who have fostered the growth of our killer community! You have EX-CEEDED our expectations!

1. The_Buffer2. ArtZilla3. athornton9274. SpartanWarrior5. Laptopdavinci 6. Razorguts7. teamchad8. rebeka9. Anna10. lee822511. sean.lifeisgood12. jason_horstman13. Carl Richmond14. mossimus15. garyhooks16. Starla17. dbryk011618. edgarzhito19. dlove20. dwdanny21. abaxter22. luribe23. wardswaytofitness24. brandown_s_crowe25. Vinnie Leone26. branner127. seiken8528. mdblaise29. portiaally30. JuanMC

Are You Getting Our Emails? We email you from [email protected] at least once a week to notify you of the new weekly habit and the coach-ing call, plus other member-only

updates. If you’re not receiving the Hypertrophy M.A.X. mem-ber only emails, please submit a ticket at www.hypertrophymax.com/helpdesk with the category, “Not getting HyperMAX emails” and we’ll add you manually. Are You Participating In The Forums?

Our records show that over half of the members have participat-ed in the forums at least once! This is good but not great! Come on. If you haven’t joined the pri-vate forums conversation, what are you waiting for? Community is what results in accountability, support, motivation and further education. If you haven’t no-ticed yet, our forum has some extremely smart and helpful individuals and we brag to our friends about how awesome our forum is (trust me, we’ve heard some horror stories from other business colleagues who started forums and they regret it… not us, because our members ROCK!) You are an important part of the HyperMAX family and we want to hear from you! How can we help you? How are your results? What can you share with the group? You should be jumping on the forums AT LEAST five minutes a day to offer some encouragement, share your progress or answer a question. This forum is just as much yours as it is ours. TAKE ADVANTAGE OF IT and get educated in one spot! Thank you again to each of you who check in regularly and has become a valuable asset to HyperMAX! FORUMS

NEXT MONTH & UPCOMING EVENTS

A

WWW.HYPERTROPHYMAX.COM/FORUMS

26 M.A.X PHASE 3

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