Thundrbro
BY Dave Lipson & Andrew Charlesworth
90 DAY
“Get Huge”
Program
DISCLAIMER
By accessing this eBook, you accept this disclaimer in full.
eBook is meant to supplement, not replace, proper training. The authors advise readers to take
full responsibility for their safety and know their
limits. Before practicing the skills described in this
eBook, ensure that your equipment is well maintained, and do not take risks beyond your level of
experience, aptitude, training, and comfort level.
No part of this eBook may be reproduced or
transmitted in any form or by any means, electronic or mechanical, without written permission
from the authors.
The information provided within this eBook is for
general informational purposes only.
The authors are not medical professionals and
nothing in this publication constitutes medical
advice, nor does it replace professional medical advice, diagnosis, or treatment. Any dietary
changes should be approved by your qualified
The methods described in this eBook represent
the authors’ personal experiences. The methods
are not intended to be a definitive set of instructions for this project. You may discover there are
other methods and materials to accomplish the
same end result. Your results may differ.
All trademarks appearing in this eBook are the
property of their respective owners.
healthcare provider.
Any exercise program, including the exercise
routines outlined in this publication, may result
in injury. To reduce the risk of injury, consult your
doctor before beginning any exercise program.
The materials presented in this publication in
no way substitute medical counseling. You must
not avoid or delay medical treatment because
of anything contained in this publication. For the
avoidance of doubt, there is an increased risk of
injury with high-intensity workouts. By purchasing this product, you accept the risks to your
health and safety by starting a high-intensity
exercise program and participating in exercise
activities. The authors are not responsible or
liable for any injuries or damage occasioned to
any person as a result of reading or following
the information contained in the eBook. As such,
any fitness program contains an inherent risk of
physical injury or death. The information in this
The authors have made every effort to ensure
the accuracy of the information in this eBook at
the time of its publication, however, the authors
do not guarantee that all of the information in
this eBook is correct or up-to-date. Even though
the authors have attempted to present accurate
information, there are no representations or warranties, express or implied, about the completeness, accuracy, or reliability of the information,
products, services, or related graphics contained
in this eBook for any purpose. The information is
provided “as is” and to be used at your own risk.
Your reliance on any of the materials presented is
at your own risk. Without limiting the generality
of the foregoing, there is no guarantee that your
results will be the same, or similar, as those of
the author. Nothing in this disclaimer is intended
to limit or exclude liability in any way that is not
permitted under applicable law.
PAGE 02
The Thundrbros
“We understand the importance of
a steel chest, big biceps and rock
hard erections and we want to help
you reach your full potential!”
CONTACT
info@thundrbro.com
www.thundrbro.com
Thundrbro is a training and lifestyle brand. Our goal is to
bring quality products, information, and resources to help people live
optimally and bro hard! This brand was born inside a garage gym where
two best buds would wake the neighborhood every morning crushing
weights in epic training sessions together. Building a camaraderie and
respect for each other, rooted in brotherhood, hard work, and optimal
living, the Thundrbro mission is to make the world a better place through
physical training, mental toughness with a winning mindset, and elevating those around you.
PAGE 03
PHOTOGRAPH
DAVID TITTLE
SAMANTHA RICE
CREATORS
DAVE LIPSON
ANDREW CHARLESWORTH
PAGE 04
Content
02
Disclaimer
03
About Us
06
Chapter 1: Intro
14
Chapter 2: Program
16
Week 1
17
Movements
22
Week 2
24
Week 3
29
Week 4
32
Week 5
34
Week 6
36
Week 7
38
Week 8
40
Week 9
42
Week 10
44
Week 11
46
Week 12
48
Nutrition
52
Supplements
56
Chapter 4: Recovery
58
Chapter 5: Training
Environment
PAGE 05
CHAPTER 1.
Introduction to the Get
Huge Program:
Welcome
to the Jungle, You just made the best choice of
your life, time to get huge! The goal of this program is to build overall
size. And yes... The kind of size your thinking of….ROCK SOLID STEEL!
This program can be done inside of your traditional “globo” gym or in
any functional fitness facility. We want to provide you with a platform to
see solid gains over the course of these 60 days... that is our pledge to
you. Your job is to follow the “Bro-Gram” and bring the intensity, drive
and dedication to smash! If you are consistent, the results are undeniable.
The bread and butter lies in our high rep/volume sets with minimal rest.
8x8 will become your friend, your bitch and your overall lover. You may
not be lifting with maximal weights and that is totally fine, the magic is still
working. You will have such a massive pump going, your cardiovascular
system will be pumping pure gains in these 500 rep workouts. Derived
from the ancients secrets of German volume training and the Godfathers of bodybuilding, what was once old is now re-tooled with modern
strength science to provide max muscle!
PAGE 06
BEFORE
AFTER
Who this Program is for:
This program is for intermediate level athletes and above. Prereq-
uisite experience with basic squatting, pulling and pressing movements is
an advantage. All athletes looking to rebuild themselves, heal injuries, or
fortify joints stand to benefit from the training. The program is as much
rehabilitative as it is for gaining muscle mass. It was originally designed as
a method for regaining size and strength after back surgery without experiencing set-backs. The strategic use of lighter loads and slower tempos
mitigates some of the risk involved in strength training without sacrificing
the muscle building effects. Of course use pain free range of motion for
deciding the appropriateness of loads and movements if you are dealing
with injuries.
If you are blending the program with CrossFit, endurance training, or any other training method we recommend doing those activities on
the off days, separating sessions by 48 hour to allow healing. Be mindful
of the volume and intensity of other training. For example, you might
program lighter aerobic based CrossFit workouts between, but not more
destructive heavy workouts. This can sacrificing your ability to recover between hypertrophy sessions. You can only make as much gains in muscle
mass and performance as you can recover from.
PAGE 07
Requirements:
We
will be requiring about 70-90 minutes of your time. 3 days a week. We recommend that this “Bro-Gram” be your only workout of the day. It can be supplemented
with others in between as well but just remember that “bringing it” 3 days a week is
what we are after. Be aware of overstraining and under recovering can inhibit gains, so
rest as needed. As far as doing the 8x8, FOLLOW THE REST PERIODS AND TEMPOS TO
A T! (you can have your bro count for you), and do not move on to the next exercise
until you have finished all 8 sets of each movement. The rest periods are short (30 seconds) so will be doing a new set around the top of each minute. STICK TO THE WEIGHT
PERCENTAGES! They catch up to you quickly! Keep moving between exercises. There
is no time to check your phone, ham it up or lallygag around the gym. This program is
no for lollygaggers, it is for hungry beast mode, vein popping, head turning stallions.
The compounding effect of the tempo and volume is very potent especially when you
get to sets 6,7, and 8. Set 1 might feel easy, however stay to course. You should be
struggling and getting close to failure holding the tempo and rest in the last 3 sets.
PAGE 08
Recovery:
The program is designed to make you sore. The time under tension causes
metabolic stress and micro tearing in muscle fibers so take at least 48 hours between
sessions to get max muscle growth. A schedule such as Monday, Wednesday, Friday
work well.
SEE THE CHAPTER ON RECOVERY FOR A COMPREHENSIVE BREAKDOWN ON WHAT
YOU NEED TO HEAL AND REMODEL MUSCLE TISSUE FASTEST.
PAGE 09
Getting
Enough Fuel:
Energy cannot be created or destroyed. Getting enough food is vital for
gaining mass. Flesh builds Flesh. 15-20 KCal per pound of lean body mass has been
proven to keep athletes in a positive caloric balance for the sake of gaining quality
size. Eating 1 gram of protein per pound of body mass can get athletes into a positive nitrogen balance to synthesize food into muscle .
*See the comprehensive chapter on Nutrition for Hypertrophy for in depth details
on max gainz!
PAGE 10
Equipment
Substitutions:
Many movements that require a cable can be done with bands hooked
up to a training bar or PVC. The goal is to just get them in. Don’t think too hard.
If there are any bodyweight movements that are too challenging, use bands or
machines with assistance. If any are too easy.. Add some external weight. You
can sub KB’s for DB’s or vice versa. For single leg and single arm work you will
do 8 sets of 8 on each arm or leg which basically translates to virtually no rest.
*See the movement index to view all the exercises.”
Blending Hypertrophy With
General Physical Preparedness
The “90 Day Get Huge Training Program” is not a
complete fitness program. Rather it is a specialized program
targeting muscle hypertrophy with a limited scope of physical
adaptation as the goal. For this reason the program is extremely effective at getting you huge, but may neglect other
aspects of fitness. If you are interested in pursuing a more
rounded and inclusive level of fitness we recommend blending the program with other fitness programs of your choice
such as CrossFit training on the off days. For instance, if you
do the “Get Huge” Program Monday, Wednesday, and Friday,
you might introduce lighter aerobic based CrossFit training or
conditioning on Tuesday and Thursday to maintain general
fitness capacity.
PAGE 11
PAGE 12
Grab a Training Partner:
Working out with a bro is always more epic than rolling solo. The program works perfect
alternating a 1:1 work rest ratio. Don’t waste any time, when your bro is smashing, you rest, then get immediately back on to your next set. When done correctly it come out to almost exactly 30 seconds rest.
PAGE 13
CHAPTER 2.
PAGE 14
Time to Smash!!!
PAGE 15
week 1:
Day 1: (Lower Pull/ Upper Push)
Exercise
Stiff Leg RDL
Sets
8
Reps
8
Rest
30 Sec.
Percentage
40-60%
Tempo
3 Sec. Negatives
DB Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bulgarian Split
Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Strict
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hamstring Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Side Delt
Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
Tricep Extension 8
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Chest Flys
LOG
80
24
24
27.5
16
Day 2: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Back Squat
8
8
30 Sec.
40-60%
Power Clean
8
8
30 Sec.
40-60%
Chin Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
Leg extensions
8
8
30 Sec.
40-60%
3 Sec. Negatives
Chest Supported 8
Row
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
DB Step Ups
LOG
3 Sec. Negatives
70
50
Pdc
27.5 unilatérale
40
30 Sec.
40-60%
3 Sec. Negatives
10
Straight Bar Bicep Curls
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable High Pulls
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 16
25
42
Day 3: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
LOG
Sumo Deadlift
8
8
30 Sec.
40-60%
Barbell Incline
Bench
8
8
30 Sec.
40-60%
3 Sec. Negatives
Wide Stance
Good Morning
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Arnold Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Glute
Bridge
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bar Dips
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Front Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
EZ Curl Bar
Skull Crushers
8
8
30 Sec.
40-60%
3 Sec. Negatives
85
40
30
25
70
10
25
Movements:
Stiff Leg RDL
DB Bench
Press
PAGE 17
Bulgarian
Split Squat
Barbell Strict
Press
Hamstring
Curl
DB Side Delt
Raises
Power Clean
Chin Ups
Leg extensions
Cable High
Pulls
Sumo Deadlift
PAGE 18
Barbell Incline Bench
Tricep Extension
Chest Flys
Back Squat
Chest Supported Row
DB Step Ups
Straight Bar
Bicep Curls
DB Arnold
Press
Barbell Glute
Bridge
Wide Stance
Good Morning
PAGE 19
Bar Dips
Front Raises
EZ Curl Bar
Skull Crushers
week 2:
Day 1: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Front Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hang
Power Clean
8
8
30 Sec.
40-60%
3 Sec. Negatives
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB weighted
step down
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Arm DB
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Pull Over
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Bar
Reverse Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Preacher
Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 20
LOG
50
45
8
20
20
20
20
Day 2: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Deadlift
8
8
30 Sec.
40-60%
Barbell Bench
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Step Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
LOG
95
50
30
8
Alternating
DB Overhead Press
8
30 Sec.
40-60%
3 Sec. Negatives
Weighted GHD
Hip Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Floor Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Overhead
Tricep Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Face Down DB
Reverse Fly
8
8
30 Sec.
40-60%
3 Sec. Negatives
30
47.5
5
Day 3: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Overhead Squat
8
8
30 Sec.
40-60%
DB Power Clean
8
8
30 Sec.
40-60%
Wide Grip
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Alternating 8
Front Rack Lunges
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Arm Press 8
Down
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Band Resisted Inverted Row
Alternating DB
Hammer Curl
PAGE 21
3 Sec. Negatives
LOG
40
18
50
12
Front Squat
Hang
Power Clean
Pull Up
Straight Bar
Reverse Curl
DB Preacher
Curl
Deadlift
Weighted GHD
Hip Extension
KB Floor
Press
PAGE 22
Overhead
Tricep Extension
DB weighted
step down
Single Arm
DB Row
Barbell
Bench Press
Barbell Step
Ups
Face Down DB
Reverse Fly
Overhead
Squat
PAGE 23
DB Pull Over
Alternating
DB OverheadPress
DB Power
Clean
Wide Grip
Pull Up
Barbell Alternating
Front Rack Lunges
Band Resisted
Inverted Row
week 3:
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
8
Rest
Percentage
30 Sec.
Tempo
3’’ Deficit Deadlift
8
Narrow Grip
Barbell Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Front Rack
Lunges
8
8
30 Sec.
40-60%
3 Sec. Negatives
Seated Overhead
Pin Press (Nose
Height)
8
8
30 Sec.
40-60%
3 Sec. Negatives
Glute Ham Raise
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Curl To
Overhead Press
8
8
30 Sec.
40-60%
DB rolling
Tricep extensions
8
8
30 Sec.
40-60%
Dumbbell Complex
of 1 Fly+ 1 DB Chest
Press
8
LOG
40-60%
100
50
12
35
12
3 Sec. Negatives
12
8
30 Sec.
40-60%
PAGE 24
Straight Arm Press
Down
Alternating DB
Hammer Curl
Day 2: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Zercher Squat
8
8
30 Sec.
40-60%
KB Snatch
8
8
30 Sec.
40-60%
Neutral Grip
Pull Ups 8
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg Squat
To Box
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Bent Over
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Reverse Lunge
8
LOG
3 Sec. Negatives
60
Bb 40
5
50
8
30 Sec.
40-60%
3 Sec. Negatives
45
Concentration Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable Face Pulls
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 25
25
Noir
Day 3: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Rack Pull
8
8
30 Sec.
40-60%
Barbell Floor Press
8
8
30 Sec.
40-60%
Split Stance Good
Morning (Alt.Stance
each set)
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Clean and Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg GHD
Hip Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell JM Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Kneeling Single Arm 8
Landmine Press
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
Push Up to
Renegade Row
3’’ Deficit
Deadlift
3 Sec. Negatives
LOG
100
60
30
16
5
35
15
30 Sec.
40-60%
Narrow Grip
Barbell Bench Press
PAGE 26
Bb pu + dl 70
KB Front
Rack Lunges
Seated Overhead
Pin Press
Glute Ham
Raise
DB rolling
Tricep extensions
Dumbbell Complex of 1
Fly+ 1 DB Chest Press
KB Snatch
Neutral Grip
Pull Ups 8
PAGE 27
DB Curl To
Overhead Press
Zercher Squat
Single Leg Squat
To Box
Barbell Bent
Over Row
Split Stance Good
Morning
Barbell JM
Press
DB Reverse
Lunge
KB Clean and
Press
Kneeling Single Arm
Landmine Press
PAGE 28
Concentration
Curl
Single Leg GHD
Hip Extension
Push Up to
Renegade Row
Cable Face
Pulls
Rack Pull
Barbell Floor
Press
week 4:
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Stiff Leg RDL
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bulgarian Split
Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Strict
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hamstring Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Side Delt
Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
Tricep Extension 8
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Chest Flys
PAGE 29
LOG
95
Bb 55
20
Bb 35
Violet rouge
7.5
Violet
Rouge
Day 2: (Squat/ Pull)
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Back Squat
8
8
30 Sec.
40-60%
Power Clean
8
8
30 Sec.
40-60%
Tempo
3 Sec. Negatives
LOG
85
55
Chin Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
Leg extensions
8
8
30 Sec.
40-60%
3 Sec. Negatives
Noir
Chest Supported 8
Row
8
30 Sec.
40-60%
3 Sec. Negatives
DB Step Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Bar Bicep Curls
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable High Pulls
8
50
35
25
8
30 Sec.
40-60%
3 Sec. Negatives
Noir
Day 3: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Sumo Deadlift
8
8
30 Sec.
40-60%
Barbell Incline
Bench
8
8
30 Sec.
40-60%
3 Sec. Negatives
Wide Stance
Good Morning
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Arnold Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Glute
Bridge
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bar Dips
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Front Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
EZ Curl Bar
Skull Crushers
8
8
30 Sec.
40-60%
3 Sec. Negatives
LOG
110
50
40
PAGE 30
2x16
100
10
10
30
PAGE 31
week 5:
Day 1: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Front Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hang
Power Clean
8
8
30 Sec.
40-60%
3 Sec. Negatives
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB weighted
step down
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Arm DB
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Pull Over
8
8
30 Sec.
40-60%
3 Sec. Negatives
LOG
65
55
12
25
20
Straight Bar
Reverse Curl
8
DB Preacher
Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
17.5
8
30 Sec.
40-60%
3 Sec. Negatives
25
PAGE 32
Day 2: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Deadlift
8
8
30 Sec.
40-60%
Barbell Bench
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Step Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
LOG
110
60
30
8
Alternating
DB Overhead Press
8
30 Sec.
40-60%
3 Sec. Negatives
Weighted GHD
Hip Extension
8
8
KB Floor Press
8
Overhead
Tricep Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Face Down DB
Reverse Fly
8
8
30 Sec.
40-60%
3 Sec. Negatives
16
30 Sec.
40-60%
3 Sec. Negatives
10
8
30 Sec.
40-60%
3 Sec. Negatives
16
20
4
Day 3: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Overhead Squat
8
8
30 Sec.
40-60%
DB Power Clean
8
8
30 Sec.
40-60%
Wide Grip
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Alternating 8
Front Rack Lunges
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Arm Press 8
Down
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Band Resisted Inverted Row
Alternating DB
Hammer Curl
3 Sec. Negatives
LOG
45
20
Mag 50kg
55
5
20
14
PAGE 33
week 6:
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
8
Rest
Percentage
30 Sec.
Tempo
3’’ Deficit Deadlift
8
Narrow Grip
Barbell Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Front Rack
Lunges
8
8
30 Sec.
40-60%
3 Sec. Negatives
Seated Overhead
Pin Press (Nose
Height)
8
Glute Ham Raise
8
8
30 Sec.
40-60%
DB Curl To
Overhead Press
8
8
30 Sec.
40-60%
DB rolling
Tricep extensions
8
8
30 Sec.
40-60%
Dumbbell Complex
of 1 Fly+ 1 DB Chest
Press
8
8
30 Sec.
40-60%
LOG
40-60%
110
8
30 Sec.
40-60%
3 Sec. Negatives
55
35
35
PAGE 34
3 Sec. Negatives
27
3 Sec. Negatives
25
Day 2: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Zercher Squat
8
8
30 Sec.
40-60%
KB Snatch
8
8
30 Sec.
40-60%
Tempo
3 Sec. Negatives
LOG
65
24
Neutral Grip
Pull Ups 8
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg Squat
To Box
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Bent Over
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Reverse Lunge
8
8
30 Sec.
40-60%
3 Sec. Negatives
10
60
28
Concentration Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable Face Pulls
8
8
30 Sec.
40-60%
3 Sec. Negatives
12 et 10
20
Day 3: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Rack Pull
8
8
30 Sec.
40-60%
Barbell Floor Press
8
8
30 Sec.
40-60%
Split Stance Good
Morning (Alt.Stance
each set)
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Clean and Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg GHD
Hip Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell JM Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Kneeling Single Arm 8
Landmine Press
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
Push Up to
Renegade Row
PAGE 35
3 Sec. Negatives
LOG
110
55
40
40
40
37
17
.5
Pu + DL 80
week 7:
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Sumo Deadlift
8
8
30 Sec.
40-60%
Barbell Incline
Bench
8
8
30 Sec.
40-60%
Wide Stance
Good Morning
8
DB Arnold Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Glute
Bridge
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bar Dips
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Front Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
EZ Curl Bar
Skull Crushers
8
LOG
120
3 Sec. Negatives
55
8
30 Sec.
40-60%
3 Sec. Negatives
37.5
2x20 2x16
120
12
12
8
30 Sec.
40-60%
3 Sec. Negatives
30
PAGE 36
Day 2: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Front Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hang
Power Clean
8
8
30 Sec.
40-60%
3 Sec. Negatives
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB weighted
step down
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Arm DB
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Pull Over
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Bar
Reverse Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Preacher
Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
LOG
70
60
15
25 22 20
20
20
27.5
Day 3: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Deadlift
8
8
30 Sec.
40-60%
Barbell Bench
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Step Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
8
Alternating
DB Overhead Press
8
30 Sec.
40-60%
3 Sec. Negatives
Weighted GHD
Hip Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Floor Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Overhead
Tricep Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Face Down DB
Reverse Fly
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 37
LOG
120
62.5
35
16
10
2x20
20
4
week 8:
Day 1: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Overhead Squat
8
8
30 Sec.
40-60%
DB Power Clean
8
8
30 Sec.
40-60%
Wide Grip
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Alternating 8
Front Rack Lunges
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Arm Press 8
Down
8
30 Sec.
40-60%
3 Sec. Negatives
Alternating DB
Hammer Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Zottman Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
Band Resisted Inverted Row
PAGE 38
LOG
3 Sec. Negatives
50
57.5
60
50
Day 1: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
LOG
3’’ Deficit Deadlift
8
8
30 Sec.
40-60%
Narrow Grip
Barbell Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
55
KB Front Rack Lunges
8
8
30 Sec.
40-60%
3 Sec. Negatives
20x2
Seated Overhead
Pin Press (Nose
Height)
8
8
30 Sec.
40-60%
3 Sec. Negatives
Glute Ham Raise
8
8
30 Sec.
40-60%
DB Curl To
Overhead Press
8
8
30 Sec.
40-60%
DB rolling
Tricep extensions
8
8
30 Sec.
40-60%
Dumbbell Complex of 1 8
Fly+ 1 DB Chest Press
8
30 Sec.
40-60%
115
40
3 Sec. Negatives
16
3 Sec. Negatives
12
12
Day 3: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Zercher Squat
8
8
30 Sec.
40-60%
KB Snatch
8
8
30 Sec.
40-60%
Neutral Grip
Pull Ups 8
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg Squat
To Box
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Bent Over
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Reverse Lunge
8
8
30 Sec.
40-60%
3 Sec. Negatives
Concentration Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable Face Pulls
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 39
3 Sec. Negatives
LOG
week 9:
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Rack Pull
8
8
30 Sec.
40-60%
Barbell Floor Press
8
8
30 Sec.
40-60%
Split Stance Good
Morning (Alt.Stance
each set)
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Clean and Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg GHD
Hip Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell JM Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Kneeling Single Arm 8
Landmine Press
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
Push Up to
Renegade Row
PAGE 40
3 Sec. Negatives
LOG
Day 2: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Stiff Leg RDL
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bulgarian Split
Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Strict
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hamstring Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Side Delt
Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
Tricep Extension 8
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Chest Flys
LOG
Day 3: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Back Squat
8
8
30 Sec.
40-60%
Power Clean
8
8
30 Sec.
40-60%
Chin Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
Leg extensions
8
8
30 Sec.
40-60%
3 Sec. Negatives
Chest Supported 8
Row
8
30 Sec.
40-60%
3 Sec. Negatives
DB Step Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Bar Bicep Curls
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable High Pulls
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 41
3 Sec. Negatives
LOG
week 10:
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Sumo Deadlift
8
8
30 Sec.
40-60%
Barbell Incline
Bench
8
8
30 Sec.
40-60%
3 Sec. Negatives
Wide Stance
Good Morning
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Arnold Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Glute
Bridge
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bar Dips
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Front Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
EZ Curl Bar
Skull Crushers
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 42
LOG
Day 2: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Front Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hang
Power Clean
8
8
30 Sec.
40-60%
3 Sec. Negatives
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB weighted
step down
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Arm DB
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Pull Over
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Bar
Reverse Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Preacher
Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
LOG
Day 3: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Deadlift
8
8
30 Sec.
40-60%
Barbell Bench
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Step Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
8
Alternating
DB Overhead Press
8
30 Sec.
40-60%
3 Sec. Negatives
Weighted GHD
Hip Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Floor Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Overhead
Tricep Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Face Down DB
Reverse Fly
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 43
LOG
week 11:
Day 1: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Overhead Squat
8
8
30 Sec.
40-60%
DB Power Clean
8
8
30 Sec.
40-60%
Wide Grip
Pull Up
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Alternating 8
Front Rack Lunges
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Arm Press 8
Down
8
30 Sec.
40-60%
3 Sec. Negatives
Alternating DB
Hammer Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Zottman Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
Band Resisted Inverted Row
PAGE 44
3 Sec. Negatives
LOG
Day 2: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
3’’ Deficit Deadlift
8
8
30 Sec.
40-60%
Narrow Grip
Barbell Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Front Rack Lunges
8
8
30 Sec.
40-60%
3 Sec. Negatives
Seated Overhead
Pin Press (Nose
Height)
8
8
30 Sec.
40-60%
3 Sec. Negatives
Glute Ham Raise
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Curl To
Overhead Press
8
8
30 Sec.
40-60%
DB rolling
Tricep extensions
8
8
30 Sec.
40-60%
Dumbbell Complex of 1 8
Fly+ 1 DB Chest Press
8
30 Sec.
40-60%
LOG
3 Sec. Negatives
Day 3: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Zercher Squat
8
8
30 Sec.
40-60%
KB Snatch
8
8
30 Sec.
40-60%
Neutral Grip
Pull Ups 8
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg Squat
To Box
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Bent Over
Row
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Reverse Lunge
8
8
30 Sec.
40-60%
3 Sec. Negatives
Concentration Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable Face Pulls
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 45
3 Sec. Negatives
LOG
week 12:
Day 1: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Rack Pull
8
8
30 Sec.
40-60%
Barbell Floor Press
8
8
30 Sec.
40-60%
Split Stance Good
Morning (Alt.Stance
each set)
8
8
30 Sec.
40-60%
3 Sec. Negatives
KB Clean and Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Single Leg GHD
Hip Extension
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell JM Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Kneeling Single Arm 8
Landmine Press
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
Push Up to
Renegade Row
PAGE 46
3 Sec. Negatives
LOG
Day 2: (Lower Pull/ Upper Push)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Stiff Leg RDL
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Bench Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Bulgarian Split
Squat
8
8
30 Sec.
40-60%
3 Sec. Negatives
Barbell Strict
Press
8
8
30 Sec.
40-60%
3 Sec. Negatives
Hamstring Curl
8
8
30 Sec.
40-60%
3 Sec. Negatives
DB Side Delt
Raises
8
8
30 Sec.
40-60%
3 Sec. Negatives
Tricep Extension 8
8
30 Sec.
40-60%
3 Sec. Negatives
8
8
30 Sec.
40-60%
3 Sec. Negatives
Chest Flys
LOG
Day 3: (Squat/ Pull)
Exercise
Sets
Reps
Rest
Percentage
Tempo
Back Squat
8
8
30 Sec.
40-60%
Power Clean
8
8
30 Sec.
40-60%
Chin Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
Leg extensions
8
8
30 Sec.
40-60%
3 Sec. Negatives
Chest Supported 8
Row
8
30 Sec.
40-60%
3 Sec. Negatives
DB Step Ups
8
8
30 Sec.
40-60%
3 Sec. Negatives
Straight Bar Bicep Curls
8
8
30 Sec.
40-60%
3 Sec. Negatives
Cable High Pulls
8
8
30 Sec.
40-60%
3 Sec. Negatives
PAGE 47
3 Sec. Negatives
LOG
CHAPTER 3.
NUTRITION FOR
HYPERTROPHY:
Calories
One of the most influential factors for muscle growth is nutrition. In order
to gain muscle mass, one must consume enough calories to support
growth and an increase in mass. A caloric surplus results in mass gain
(where a caloric deficit results in a mass loss).
One approach is to consume a maximal amount of food, which will increase mass. Traditionally, this is how many bodybuilders have attempted
to eat during “bulking” phases. These are periods of intense gluttony
where food quality and any quantity controls are relatively ignored in
favor of cheap and calorically-dense foods. The problem, however, is the
mass gained can be mostly fat. Then, they must go through a “cutting”
phase (periods of caloric deficits) and much of the muscle mass gained is
subsequently lost. There are potential long-term metabolic and hormonal
health concerns as well due to the yo-yo dieting. It is more ideal for your
health and body composition to take a conservative approach that results
in sustainable muscle growth without excessive body fat. This is done
with a caloric intake that is slightly above what is required to sustain one’s
activity and muscle mass (versus an excessive surplus).
Muscle gain should be a slow ascent to a distant horizon. Gaining 0.5-1
pounds (lb) of body weight per week is a good goal. This rate maximizes
the muscle mass to fat ratio. A rough caloric guideline for this rate of mass
gain is eating 15-25 calories (cal) per pound of bodyweight. For example,
a 200 lb male may start at 20 cal/lb ending up with a caloric target of:
200 lb male x 20 cal/day =
4,000 cal/day
However, the exact prescription will be highly individualized based on an
athlete’s metabolism and activity level. You find the “right” number by putting a number into practice and observing the effect. If you put on weight
fast and particularly as fat, you need fewer calories. If you aren’t gaining
weight, you need more calories.
For hypertrophy, you need a caloric surplus. So if you aren’t gaining
weight, you simply aren’t eating enough. It really is as simple as that,
and all focus needs to be on getting enough quantity of food every
day. That’s the hard part for most people: doing this consistently for
weeks and months to see the results they want.
PAGE 48
Macronutrients:
Macronutrients are significant sources of calories to the diet and there
are three: protein, carbohydrate, and fat. Intake of all three and in appropriate quantities plays a vital role in performance and hypertrophy goals.
The macronutrients are used for different endpoints, but collectively
they provide the fuel sources for training and nutrient sources for tissue
growth.
Protein
Protein has so many different uses in the body, including comprising
skeletal muscle. Proteins in food are broken down into amino acids,
which are the building blocks of proteins manufactured in the body. The
amount of protein influences the nitrogen balance in the body. A negative
nitrogen balance means you are breaking down proteins faster than you
are synthesizing them, where a positive nitrogen balance means you are
making new proteins faster than you are breaking them down. Building
new muscle requires a positive nitrogen balance, and therefore a high
protein diet is conducive for muscle growth. A rough starting point for
athletes looking to increase muscle mass is consuming ~1 gram (g) of
protein/day per pound of bodyweight. For a 200 lb male example, he
would consume ~200g protein/day. This a reasonable target to achieve a
positive nitrogen balance for athletes without being excessive. The best
sources of protein provide the widest breadth and depth of amino acids
per calorie are animal proteins, i.e., chicken, beef, dairy, fish, eggs.
Carbohydrates
Carbohydrates break down into glucose and provide immediate fuel for
the brain and muscles. Glucose is also stored in muscles and the liver in
the form of glycogen. This is the most readily available and most efficient source of energy in the body for high-intensity training. Training in a
depleted state of glycogen increases muscle catabolism: exactly the opposite of what you want for hypertrophy. However, excessive consumption of carbohydrates, particularly highly-processed, sugar-laden, and
calorically dense carbs have been linked to chronic diseases like obesity,
heart disease, and diabetes. Furthermore, highly processed carb-laden
foods are stripped of micronutrients (vitamins and minerals) that are essential for the body’s health and performance. Therefore, the majority of
one’s carbohydrates should come from whole foods to promote muscle
gain and health. A baseline starting point is 1.5-3 grams/day per pound
of bodyweight. A 200 lb male may consume 300-600g carbohydrates/
day.
Fats
Fats are essential nutrients. They are used for the absorption of vitamins,
production of hormones, overall tissue recovery and as an efficient fuel
source. Fat is particularly beneficial for the production of anabolic muscle
building hormones such as testosterone. It is also a great way to obtain
calories simply because they are more calorically dense, which means eating less total volume. For people eating in a caloric surplus, consolidating
the volume has practical significance particularly for sustainability. Fat consumption for the sake of hypertrophy and health should range anywhere
from 20-30% of total caloric intake. Generally, it is best practice to set
protein and carbohydrate levels first and fill in the balance of caloric
needs with fat.
PAGE 49
Sample Baseline Hypertrophy
Calculations for a 200lb Male
Caloric Target:
200lb male x 20 cal/day = 4,000 calories/day
Protein:
200lb male x 1 g protein/lb bodyweight = 200g protein/day goal
This is 800 calories.
Carbohydrate:
200 lb male X 2g carbohydrates/lb bodyweight = 400g carbs/day goal
This is 1600 calories.
Fat:
Fat calories = 4,000 cal - (800 + 1600 cal) = 1,600 cal
Fat grams = 1,600 cal / 9 cal/g fat = 178g fat/day
Note: at a higher carbohydrate load (i.e., 3g carbs/lb bodyweight), the
fat grams would be lower.
Track Your Intake
Many people complain they don’t see any muscle mass gains, but they
aren’t also tracking their nutrition. The same way you might approach
your training and tracking performance in the gym, tracking nutrition is
paramount for success. This is especially true for people who want to put
on weight - it can be hard to eat more than your caloric needs every day
for months.
You can audit yourself and consistency with a simple food log. Yes, plenty
of Apps are available if you prefer them, but even paper and pen is effective once you know how much you need to be eating. Most of us eat the
same things most days and you can come up with some template meals
to be sure you hit your caloric needs. You will see very quickly the reasons
for your progress (or lack thereof).
Remember, too, small deviations in caloric intake isn’t the problem. You
don’t need to worry about the calories in spinach for example. So don’t
get too caught up in perfection. As a general guide - within a couple hundred calories a day is a fine enough approach (though it shouldn’t always
be under 200 calories of your target, otherwise it will stymie progress).
The same way you might approach your training and tracking performance in the gym, tracking nutrition is paramount for success.
PAGE 50
Inflammation
Inflammation is part of the stressor needed to initiate muscle repair and growth. But there is a balance between necessary inflammation from training and excessive inflammation from over training and under recovery. You can manage your inflammatory status
largely through your diet. Supercharge your diet with these foods so that you can train harder, recover more quickly and oh yeah,
get some nice health benefits, too.
Green Stuff
Greens have anti-inflammatory flavonoids and are rich in antioxidants that restore cellular health. They are high in Vitamins A, C,
and K, which protect the brain from oxidative stress. Spinach can help the body’s natural production of erythropoietin (EPO) which
assists in the utilization of oxygen. Here are my top 5 picks:
*
*
*
*
*
Spinach
Kale
Broccoli
Celery
Bok Choy
Fruits
Dark colored berries contain quercetin a flavonoid that fights cognitive decline, memory loss, cancer and supports motor function.
Cherries may reduce symptoms associated with gout. Pineapples contain bromelain, a powerful digestive enzyme that promotes
gut health, immune function, and may help reduce the risk of heart attack. Here are my top 5 picks:
*
*
*
*
*
Blueberry
Cherries
Pineapple
Strawberries
Apples
Fish
Fish are a great source of omega-3 fatty acids, which are known to reduce inflammation and improve cardiovascular and cognitive
health. One of the most powerful natural ways to reduce inflammation and avoid chronic diseases such as heart disease, cancer,
and arthritis, is to include fish regularly in the diet. Here are my top 3 picks:
*
*
*
Salmon
Mackerel
Sardines
Fats
The phytonutrients in walnuts can help protect against metabolic syndrome, cardiovascular disease, and diabetes. Coconut oil has
been anecdotally used to help mitigate arthritis. Olive oil can assist in blood sugar control and insulin sensitivity.
Roots
Instead of relying on an over-the-counter anti-inflammatory, try 2 teaspoons of turmeric, which contains curcumin, a powerful
anti-inflammatory. Ginger supports the immune system and gut health. Maca helps balance hormones in the body. Beets inhibit the
activity of enzymes that trigger inflammation.
Minimize
Omega-6 fats are pro-inflammatory and can be problematic when consumed in excessive quantities. To reduce the quantity in
your diet:
*
*
*
Avoid processed packaged foods, particularly grain-based products.
Avoid fried food and items cooked in sunflower, corn, soy or cottonseed oil.
When possible, select grass-fed meats.
PAGE 51
Supplements:
“Whole foods in the right quantities
are the most important aspect of
your daily nutrition.”
Re-read that!!!
Many people attempt a piece-meal supplement approach (which ends up being
ineffective and expensive) versus using whole foods as the foundational aspect of their
nutrition. Consider supplements a garnish with potential fringe benefits. However, there
will be no fringe benefits if you skip the step of first eating whole foods in the right
quantities. Be sure the consistency of whole foods in the right quantities is of utmost
importance over playing with any of the supplements listed herein.
PAGE 52
Testosterone Promoting Supplements:
Testosterone is an important sex hormone that aids in protein synthesis and muscle growth. It also plays a role in libido, aggression, and motivation. Although women have significantly less testosterone than males, it is still an important hormone for them. Before going to the doctor and asking for a testosterone patch or Androgel, some supplements may increase your ability to produce
testosterone.
D-Aspartic Acid
D-aspartic acid is one of two forms of the amino acid aspartic acid. It can be used as a testosterone booster by athletes as a temporary booster as elevated testosterone levels only last about a week in healthy men.
Vitamin D
Vitamin D can regulate testosterone levels where maintaining levels in the 30-50 nmol/l range may be the most beneficial. Depending on your daily sun exposure and where you live, you may need Vitamin D supplementation.
Eurycoma Longifolia Jack
Eurycoma Longifolia Jack is the herb name for what is more commonly known as Tongkat Ali, Malaysian Ginseng, or Longjack. In
animal studies, Eurycoma has anti-estrogenic effects, but no human studies exist.
Tribulus-Terrestris
Tribulus-Terrestris is a herb from Ayurveda that is mostly recommended for male health including virility and vitality. It is a common
supplement for its libido-enhancing and testosterone-boosting properties.
Ashwagandha
Withania somnifera, commonly known as ashwagandha, is an herb used in Ayurveda medicine. Ashwagandha is an adaptogen, and
by way of lowering cortisol, may enhance testosterone levels.
Masturbation and Sex
Not sure it’s a supplement (!), but masturbation and sex can enhance the function of the testes which produce testosterone. However, excessive masturbation can reduce sperm count so a healthy sexual relationship is optimal.
PAGE 53
Fish Oil:
There are numerous health and performance benefits to supplementing with fish oil.
Proper application of fish oil can benefit cognitive and cardiovascular health, aid in
recovery and fat loss, insulin sensitivity, and results in the gym. More importantly, fish oil
can help you avoid chronic diseases associated with inflammation.
The idea is to balance the amount of anti-inflammatory fats in the diet (omega-3’s)
with the inflammatory fats (omega-6’s). One way to do this is through diet (re-read
the Inflammation section in this chapter). Make sure you are consuming natural anti-inflammatory foods regularly in the diet before using a band-aid approach with fish oil. It
won’t work.
About 3 grams/day combined of the omega-3 fats (Eicosapentaenoic Acid (EPA) and
Docosahexaenoic Acid (DHA)) is a good starting point. Some people might increase
this, but the ideal dose is determined based on how you feel and perform, as well as the
amount of omega-6’s in your diet.
PAGE 54
CBD:
CBD is commonly used to address anxiety, and for patients who suffer through the misery of insomnia, studies suggest that CBD may help with both falling asleep and staying
asleep.
CBD may offer an option for treating different types of chronic pain. A study from the
European Journal of Pain showed, using an animal model, CBD applied on the skin could
help lower pain and inflammation due to arthritis. Another study demonstrated the
mechanism by which CBD inhibits inflammatory and neuropathic pain, two of the most
difficult types of chronic pain to treat.
PAGE 55
CHAPTER 4.
RECOVERY:
Recovery is almost as important as your training, yet many people
overlook it. There are four factors in your control that have the most
significant impact on recovery outside of your genetics. If you are serious
about gains, consider these as musts in your overall training program.
PAGE 56
Blood Flow
Increasing blood flow enhances recovery by bringing the nutrients and compounds necessary for repair and growth to damaged
tissue. Of course, exercise increases blood flow, but typically with the corresponding muscle damage due to intensity. So for recovery, you can increase blood flow with muscle stimulation devices, hot/cold contrast therapy, massage, or low-intensity regenerative
workouts. Increasing blood flow with light workouts (think restorative forms of yoga or bodyweight movements) is also a great
way to get a lymphatic flush to move the metabolic by-products of intense exercise from the muscles. Be sure these restorative
workouts are restorative - not hundreds of push-ups in a power yoga class or some other bodyweight workout with high volume
or intensity.
Nutrition
Specifics for a nutrition approach for hypertrophy is covered in the next chapter, but what you eat has a significant impact on your
recovery. Food fuels all of life’s activities, but can also reduce inflammation and promote tissue remodeling. Food quality and quantity are the two most significant factors when eating. Whether you are concerned with maximizing your performance or just living a
happy and healthy life, food is a widely underutilized piece of the puzzle.
Sleep
Sleep helps the body recover, reduce stress, and is important for hormonal recovery. Overtraining, work stress, and nutrition all
can adversely affect the length and quality of sleep. We recommend 8-10 hours of sleep a night to keep you happy, healthy, and
performing well.
Look at your sleep environment like mattress quality, noise, darkness and temperature, and adjust until you fall asleep and stay
asleep for 8-10 hours. Generally, a quiet room with total darkness and cool temperatures (62-66 degrees Fahrenheit) enhances
sleep quality. Even creating a sleep log, just like a workout or nutrition log, can help you create a roadmap to success. And we
totally recommend spending the extra bucks on that expensive mattress because, over the long term, it is worth it!
Recovery Time
Time is perhaps the most important factor for muscle tissue healing and remodeling. While training provides the stimulus for
growth, rest periods are when the majority of positive physiological adaptations occur. Over-stressing the body and not allowing
time for recovery can also raise cortisol levels, which among other things can lower testosterone (not good for hypertrophy!).
Heavy intense workouts involving compound movements (large muscle groups) can result in damage that requires 48-72 hours
of recovery! Isolation movements (smaller muscle groups) can result in damage needing 24-48 hours of recovery. Re-read that.
Short-changing recovery can undercut long-term progress for muscle hypertrophy.
You can measure recovery and readiness for training. An easy test is looking at grip strength prior to training. This can be done
with affordable digital monitors. Gripping outside of 5% of an athlete’s best score suggests that more recovery is needed. Since
the central nervous system recovers fast compared to soft tissue and other systems of the body if your grip strength is not recovered than the soft tissue definitely needs more time. The function of the testes which produce testosterone. However, excessive
masturbation can reduce sperm count so a healthy sexual relationship is optimal.
PAGE 57
CHAPTER 5.
CREATING THE RIGHT
TRAINING ENVIRONMENT
Many people see athletes at the pinnacle of success, but they don’t see
the years of hard work that came before that success. It’s the daily training that is paramount to becoming a high-performing athlete. This means
that the training environment - both mentally and physically - is key to
one’s overall success. It can help provide the motivation to stay committed in the long-term.
Mental Preparation
Outline your goals and be sure they are tangible and measurable. You
want a way to measure progress after all your time in the gym. Also,
be sure your list of goals is readily available. Looking at them before or
during training is a great mental cue to stick with the program when it
becomes hard and uncomfortable.
It is not only important to have your goals outlined, but understand why
you want to achieve those goals. In other words, why are you doing this?
Or why do you want to do this? Similar to the goals themselves, your why
provides the motivation to endure each session.
You also need confidence and belief in yourself and the program. Have
belief that you will succeed, but know that success only comes if you do
not let up or become complacent. So, it’s confidence and hard work that
breeds success. Your mindset and how you view training effects your
body language, performance and even hormone levels. This embodiment
of the warrior spirit is one the most beautiful adaptations to a training
program: soft athletes become hard, weak athletes become strong, and
scared athletes become brave. And these results don’t end in the gym;
they spread to all aspects of your life creating a more resilient and accomplished individual.
PAGE 58
Physical Environment
Creating a harsh training environment is one mechanism to cultivate mental toughness but also results. Harsh training means bringing intensity to
the session: work hard, work fast, and be aggressive. Go faster than you
are comfortable and skip the water breaks. Train in conditions that force
you to get up early, work out in the cold or heat, late at night, or with
different equipment.
“The worst thing that could happen to a fighter is that he becomes civilized.”
This quote is paraphrased from the movie Rocky III, where Mickey
(Rocky’s trainer) is talking about finding the hunger, desperation, and
sense of urgency needed to succeed in training. Rocky created this harsh
environment is many different ways: boxing meat in a meat locker, lifting
rocks in a hot barn, or running up a mountain in the Siberian wilderness.
When we look at the basic components of Rocky’s training, it is not so
atypical. Essentially, there is footwork, lifting, and conditioning. But, what
is different is that the niceties are gone. Early in the morning? No problem. Work out in the heat or freezing cold? No problem. A lack of nice
equipment? Good. Get comfortable being uncomfortable. The mental
fortitude you develop will translate into training, work ethic, and results.
Another great aspect of creating the right training environment is having
a training partner to push you. Pick a person of a similar size and strength
or even just someone with a similar goal or drive. A buddy can keep you
accountable for showing up and working hard. In many cases, having
another person with you next simply switches the perception from something viewed as painful and miserable to something fun and exciting.
PAGE 59
Thundrbro
BY Dave Lipson & Andrew Charlesworth
90 DAY
“Get Huge”
Program
BY Dave Lipson & Andrew Charlesworth