Getting Started FAQS

Q.Where should I start?
A.If you are a beginner or a novice lifter (less than 1 year) it is best to start in the Pre-Phase
section. Do three weeks in this phase before moving on to Phase I. If you have been lifting
consistently for over a year, then start in phase I.
Be sure to download the QuickStart Guide in the MAPS Training section of this membership
portal. This will detail how to get started immediately.

Q. Is this program suitable for women?
A.Of course it is. Women will respond just like men except they typically have a much lower
potential for muscle growth. They can expect incredibly tight and toned muscles with
accelerated fat loss.
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Q.What age is suitable to start MAPS?
A.The youngest I would advise starting MAPS is 13 years old. There is no age limit.

Q.Can I do MAPS without having access to weights?
A.It is imperative to have access to weights for the Foundational Workouts.
Phases FAQS

Q.Why are the workouts for the 3 phases so different?
A.Each phase is designed to specifically address a different facet of muscle adaptation and
each facet contributes to the ultimate goal of bigger, stronger muscles. Focus on one facet
for too long and your body stagnates as the adaptation signal loses its potency.

Q.Who should start in Phase I?
A.If you have been lifting weights consistently for over a year then Phase I is the appropriate
place to start. Everyone else should begin with Pre-Phase.

Q.Can I switch out of each phase before 3 weeks is up?
A.Yes, if your body feels like it needs a change or if you feel excessively fatigued or burned
out move on to the next phase.

Q.Can I stay in a phase for longer than 3 weeks?
A.If you feel that you have not gotten everything out of the phase and are continuing to
achieve fast results then try going a bit longer if you desire. If you notice your progress
stagnating or any aches and pains then switch. In my experience my clients and I progress
best when we switch phases every 3 weeks regardless if we feel like we can go another week
or two.

Q.Phase III seems to have a lot of exercises. How can I complete my Phase III
workouts in less than an hour?
A.Rest 30 seconds between sets and don’t mess around. Your goal with Phase III is to finish
in under an hour. Race the clock. The pumps you will get are insane.
MAPS Foundational Workouts FAQS

Q.How long should Foundational Workouts take?
A.Between 30-60 minutes.

Q.How much resistance is the right amount?
A.The right amount of resistance will allow you to perform the desired number of reps
without going to failure. Aim for about 2-3 reps short of failure. In other words stop when
you know you can maybe squeeze out 2-3 more reps.

Q.Why shouldn’t I go to failure?
A.Any time you are trying to trigger a muscle building response your goal is to do so with as
little damage as possible. Damage beyond what is necessary to stimulate a muscle building
response will only add time to your recovery and bring your body closer to prioritizing
recovery over adaptation or muscle growth. Failure is unnecessary 90% of the time and
muscle growth is signaled before you reach failure. Stay away from failure and you will
experience superior gains especially if you are a natural (drug-free) athlete.

Q. How do I know if my intensity is too high or too low?
A.If you find your progress stopping or you are experiencing excessive fatigue and soreness
then reduce your intensity. It is very rare for someone who wants to build muscle to train
with too low intensity (we tend to overdo it) however, if you are not feeling like your
muscles are getting a good workout and you are not progressing then increase your
intensity. Train close to failure but never train to failure… stop a few reps short of it.

Q.Can I replace exercises?
A.The exercises I have listed in the foundational workouts are the absolute most effective
when it comes to building muscle and real world strength. I am basing this on over 16 years
of experience of training thousands of people and myself. HOWEVER, some people may have
injuries, tightness or muscle imbalances that make these exercises difficult or impossible to
do. Other people may simply hate some of the exercises I have listed. In these cases it is ok
to replace the exercises but be sure to replace them with free weight barbell or dumbbell
exercises when possible.

Q. Can I modify my workouts?
A.Yes you can. MAPS is not set in stone…it is a philosophy. If you are absolutely set on a
particular routine then add what you have learned from MAPS to make it better. MAPS
principles will positively influence ANY muscle building routine.

Q.Should I use lifting accessories?
A.I advise not using any accessories except for a lifting belt on your heaviest sets. Lifting aids
take the stress off the muscles and reduce the overall effectiveness of exercises.

Q.How do I know if I should do foundational workouts 3 days a week instead of 2?
A.For most of you two days a week is perfect. If you are very advanced in your current
training (more than 2 years consistent) then try three days a week.
MAPS Anabolic Triggering Workouts FAQS

Q.Why bands?
A.Bands are convenient and they trigger the anabolic signal with minimal muscle damage.
Remember, the foundation workouts are designed to break muscle down and the triggering
workouts are designed to keep the anabolic signal on when you are not in the gym. Too
much muscle breakdown will put you in the breakdown recovery trap and will slow or stop
your gains.

Q.What if I don’t have bands?
A.Bodyweight exercises work great as well BUT watch the intensity.

Q.How far should I space my triggering workouts?
A.Aim for at least 2 hours between workouts. Ideally if you are doing two triggering sessions
a day, do one in the morning when you wake up and another in the evening. If you are doing
three triggering workouts a day try doing them in the morning when you wake up, again at
noon and again in the evening.

Q.How do I know if I should do triggering exercises 1 or 3 times each day?
A.Do the least necessary to achieve your desired result. For most of you that means doing
the triggering workouts 1-2 times a day. For others 3 times a day will elicit best results.
Experiment and listen to your body.

Q.Can I do more than 3 triggering workouts/day?
A.Experiment and see if it works better for you. MAPS is not set in stone…it is a philosophy. I
have personally found that most people do best with 2 triggering sessions on off days with
people who have great recovery doing best with three triggering session a day. I have
personally tried more than 3 a day but it has always been too much.

Q.How long should my triggering sessions last?
A.Between 5-10 minutes. No longer.

Q.What is the pace of the triggering workouts?
A.The pace should be vigorous. No rest between exercises.

Q.Should I take time off or skip a day with triggering workouts?
A.If you feel like you really need to rest then do so, however, it has been proven that very
low intensity movement facilitates recovery better than being totally sedentary. Instead of
taking a day off try going extra easy instead.

Q.How often should I change my triggering exercises?
A.Change them as often as you want.

Q.If I am on vacation with no access to gym should I still do my triggering workouts?
A.Yes. Even if you do not have access to a gym the triggering workouts done daily will do a
fantastic job of maintain your strength and muscle.
Terminology FAQS

Q.What is myofibril hypertrophy?
A.This is when the actual muscle fibers in muscle grow. This is the ultimate goal as bigger
muscle fibers make muscle larger, stronger and denser.

Q.What is sarcoplasmic hypertrophy?
A.This is when the non-muscle fiber structures and fluids within muscle increase in size and
volume. This increases the size of the muscle but it also contributes to increased
performance and an increase in the muscles ability to recover. It also stretches out the
muscle fascia, which stimulates muscle fiber growth.

Q.What is the “Breakdown/Recovery Trap”?
A.When your body moves it focus from adaptation solely to recovery you have entered the
“Breakdown/Recovery Trap”. If you go to the gym, work out intensely and your body is
unable to repair your muscles in time for your next workout it will not have resources for
adaptation and there will be no growth. In other words, you break down your muscles and
your body focuses its resources recovering from the damage, just to have you break them
down again. It is a viscous cycle that most people enter and never leave.

Q.How do I know if I enter the “breakdown/recovery” trap?
A.You are excessively fatigued, sore, and you are not progressing.