TriedButFailed
learn & unlearn
A MINI GUIDE TO MAXIMIZE
YOUR MUSCLE BUILDING
POTENTIAL
2022
WHAT THIS MINI
GUIDE/HYPERTROPHY
PROGRAM AIM FOR
Aim of this program is to help you reach your potential of
muscle building by guiding and teaching you what's
essential in attaining a good physique of your
imagination(not really imagination you might not reach
there: will be explained in coming chapter).
3
KEY TERMS TO KNOW BEFORE
YOU PROCEED
1RM: 1 REPETITION MAXIMUM
AMRAP: AS MANY REPETITONS AS POSSIBLE
PROGRESSIVE OVERLOAD: THE GRADUAL INCREASE OF STRESS
PLACED UPON THE BODY DURING EXERCISE TRAINING
RIR: REPETITIONS IN RESERVE
DO KEEP
THIS IN
MIND
You might have heard it's
80% diet 20% workout
well theoretically it's true but what
I've seen in most of people who goes
to the gym are not giving the
stimulus it needs for muscle growth
in the first place or in other words
" NOT TRAINING HARD ENOUGH" .
As the term RIR/RPE spreads "oh
you should be training only on 3
RIR rest is useless" . It seems so
good on paper but! what happens
is there's a high chance of
underestimating on how much
reps is left for you. Maybe you'll
be on 5,6 or 7 RIR , which
ultimately leads to Not Training
HARD!
IT IS IMPORTANT TO
TRACK YOUR
WORKOUT
I use
"Fitnotes"
app to
track it.
BECAUSE
PROGRESSIVE
OVERLOAD IS
THE KEY AND
YOU'LL MISS
OUT HUGE
AMOUNT OF
GAINS
"not really imagination you
might not reach there: will
be explained in coming
chapter"
This is not to say that you
won't achieve a great
physique
~Muscle insertion/genetics play a
great role in how you look
muscular and that's the reason
why it's important not to
compare yourself with fitness
influencers you see in social
media
EXAMPLES OF
MUSCLE INSERTION
Notice the differences in gap between chest
Can he do anything about it to decrease the gap?
uh.. Absolutely nothing and that's muscle
insertion. When click bait titles says work your
inner chest there's nothing as inner chest muscle
also nothing to do about the insertion
comparison between biceps
one has a comparitively good biceps peak and the
other don't . Can he do anything about it?
much
CHOOSE ANY OF
THE NATTY
SIDE
NATURAL
THE
NATTY
TRIANGLE
BIG
SHREDDED
NATURAL AND BIG
NATURAL AND SHREDDED
NATURAL ,SHREDDED AND BIG
NOT HERE TO SAY
THAT YOU CAN'T BE
THE ONE TO BE ALL
THREE OF THEM
"NATURAL, BIG AND
SHREDDED "
but the
chances are 1
in 1000000
so for the
majority of us
this won't be the
case!
which
supplement to
buy?
HAH...interesting question and
my favorite !
I would like to say none but
if you were to buy any it
should be creatine and
protein powders.Just
because whey protein is
convenient and creatine
gives energy for workout
plus a little a very little size
difference as water storage
increases.
*protein powder is not necessary if you're
able to meet your protein daily requirement
GOOD IF YOU
LEARN
DOESN'T REQUIRE BRAIN OF ELON
UH... JUST SAYING
TOP 3 THINGS
YOU HAVE TO
MASTER
1) Lifting Technique/Form
It doesn’t matter how hard you train if your form is
poor. That is the first key to weight training. You
must use lifting technique that ensures stress is
directed to the muscles you are trying to work. This
will also greatly reduce your risk of injury. Poor
form will likely slow down muscle growth and will
eventually catch up to you in the form of some sort
of injury.
2) Progressive Overload
This is a key concept that will drive most of your
training goals. What this means is that you gradually
increase the stress you place on the body in order to
elicit a stress response, such as making muscle fibers
larger. Generally, this means that you do a little more
weight or do a few more reps with a given weight
then the last time for beginners. As an intermediate
we will additionally now start to use more intensity.
As a novice, I never let you go to complete
failure.
3)Consistency
Ok let you learn all the single
thing possible regarding building
muscle it will be no use if you
simply didn't showed up to the
gym and in my opinion people
should develop that passion to
lift for this . Just don't try to do it
for sake of someone else
NET PROTEIN
BALANCE
Let’s talk about another core concept
that I think is important for a beginner to
understand.
The concept is net protein balance.
There are two factors that make up your
net protein balance.
Muscle Protein Synthesis and Muscle
Protein Breakdown.
We will call them MPS and MPB
Muscle
Protein
Breakdown
Muscle
Protein
Synthesis
MPS is a process that involves building
muscle up. Your body adds protein to
build muscle. Think of it like bricks.
Protein are the bricks making up muscle
and you can add bricks to build the
muscle.
MPB is the process by which proteins are
broken down. For our purposes this is caused
by 2 main things.
1. Training hard drives MPB. This is not
necessarily a bad thing! When we break
down proteins they can be disposed of and
new and better proteins or bricks can be laid
down. Still, you do not want an extreme
amount of MPB.
2. Your diet can manage MPB. Eating enough
carbohydrates especially can help in addition
to the protein content helping to drive MPS.
The simple message is eating enough protein
and carbs will address this!
So, let’s stop and recap again. Now where
we are at?
1. Use great form when lifting weights
2. Try to focus on muscles contracting hard
during isolation exercises
and moving the bar with good form on
compound movements
3. Plan to add in more weight lifted or
repetitions each week – use
progressive overload!
4. Use 60-85% of your 1 rep max when
training, no ultra-light weights!
5. Consume a balanced macronutrient
(protein, carbs, and fat) diet to
ensure we end up in a positive net
protein balance.
HOW OFTEN
SHOULD YOU
TRAIN?
This is another great topic for us to
discuss. I mentioned weight training
driving a process called Muscle Protein
Synthesis (MPS) earlier. This is a good
thing, and means we are potentially
adding bricks to our layers of muscle. How
long does this process take though? Most
of the scientific evidence would point to
around 48 hours. Some research would
say less, but this is generally where it falls
out. It also is nearly back to baseline at 36
hours
This would lead us to believe that training
a muscle every 2-3 days would be
optimal.If you wait, you could lose out on
gains! This is why it is good to train a
muscle 2-3 times a week.
THE
PROGRAM
UPPER/LOWER
BASED
PROGRAM DURATION
AND SPLIT
THIS IS AN 8 WEEK PROGRAM
How does it look exactly? You will
have 8 different workout spread out
like this. This is week 1-4 you will have
2 4-week blocks to complete
THIS IS WEEKS 5-8
DELOADS
You may need to do a deload after
your 8 weeks. Deloads are simply
a period where you don’t go as hard.
This can mean taking a week
off from the gym for some. For others
it can mean dialing down the
intensity during your work sets or
even decreasing the amount of sets
you do (reduce volume). I like to
decrease the number of sets done
by 20% overall. This means if your
workout is 20 sets total, then you
go down to 16. I also like to ensure no
sets are taken to failure. In your
case we aren’t doing that anyway, so a
volume reduction will likely do
the trick for 1-2 weeks.
Deloading benefits:
1. Reduces chance of injuries by
allowing soft tissues to get a break.
2. Resets your responsiveness to
training. This means your hard work
will create more changes once again.
Maybe not newbie gains, but it’s
exactly like the old saying, 1 step
back, 2 forward.
3. Creates hunger, not physical
hunger, mental hunger. You start to
get antsy to train hard again after
pulling back so much. This will give
youa mental edge when resuming
your normal program
HOW MANY SETS
YOU SHOULD DO ?
Volume is the amount of sets you do for a
muscle group. It can be tricky because
many people count everything they do as
a set including warmups, while people like
me only count the harder sets.
This can skew the numbers. The scientific
literature seems to point to anywhere
from 10-20 sets per muscle group per
week. I think 10 is a bit low, even for a
beginner, but 20 is really pushing it. The
sweet spot is probably somewhere in the
middle for novices and more toward the
20 number for intermediates and
advanced trainees, which is what I target.
In some cases, coaches increase volume
as a means of overload. I don’t have an
issue with this for more advanced
trainees, but I think the focus for novices
should be to keep the number of sets the
same but improve on execution and
progressive overload. The focus for
intermediates should be adding intensity!
!
Y
E
H
HEY!
BORED ?
JUST ASKING
JUST HOLD
ON A BIT
OKAY HAH!
HEY!
HOW LONG
TO REST
REST AS LONG AS YOU WANT
CONSIDERING THESE THREE
THINGS
THE SUPPORTING
MUSCLE IS NOT
INTERFERING THE
ABILITY TO LIFT
CARDIO
VASCULAR
LIMITATION
DOESN'T HINDER
THE SET
THE MUSCLE YOU
WORKED IS
RESTED
PROPERLY/ IS
ABLE TO LIFT
PROPERLY
HOW
MUCH/WHAT TO
EAT
TO GET STARTED HERE ARE THE BASICS
-YOU SHOULD TRY TO BE IN A SURPLUS
MOST OF THE TIME
-TO FIND THE MAINTENENCE/SURPLUS
CALORIES MULITPLY YOUR
BODYWEIGHT(IN POUNDS) X 16
-FIRST COMES CALORIES FROM PROTEIN
THEN COMES FATS OR CARBS
-TO FIND HOW MUCH PROTEIN MULTIPLY
BODYWEIGHT X 1.6 GRAMS
For example :
A man who is 70KG
Maintanence calories = 70x2.2x16=2464kcal.
Protein Intake = 70x1.6=112grams
JUST A ROUGH NUMBER
it'll depend on acitivity level and many
other things, if calories are too much
reduce accordingly if it's too low increase
accordingly!!!!!!!!
THE HYPERTROPHY
EXERCISE TIER LIST
Sustainability
Extremely
Essential
Very
Vital
Somewhat
significant
Rarely
relevant
Hypertrophy
Joint Pain
Range of
Motion
Biomechanics
Loadability
Injury Risk
working more
muscles
Micro
loadability
The strecth
Equipment
Enjoyment
Soreness
Contraction
Mind muscle
connection
Not
necessary
Stimulus to
Fatigue Ratio
Pump
EMG
activation
Constant
Tension
Popularity
Convenience
Stability
unilateral
or bilateral
"The only bad workout is the one that
didn't happen."
Starting a fitness journey can be
intimidating, but it's important to
remember that every step you take
towards your goals is a step in the right
direction. Don't let setbacks or obstacles
discourage you. Keep pushing forward
and know that every effort you make is
bringing you closer to your goals.
Remember, the only workout that doesn't
matter is the one that you didn't do. So
don't let anything hold you back - get
out there and start your journey today!