©2009 Joel Marion Fitness Solutions, LLC

In the next several pages I’m going to unveil to you a training program that couldn’t be any more simplistic, yet at the same time it will prove to yield greater gains in muscle mass than more complicated programs could ever dream of. In the last seven years, through both my own training and working with hundreds of clients all over the world, I’ve learned quite a bit about building muscle. And instead of throwing something complex your way, I want to give you a program based on what I consider to be the three most fundamental principles of hypertrophy: 1. Central Nervous System burnout (overtraining) must be avoided at all costs for training to be effective. 2. Optimal hypertrophy occurs when muscle tissue is stimulated as frequently as possible (while still adhering to #1). 3. Volume is king. That’s it. And if you are someone who thinks that high frequency coupled with high volume is a recipe for overtraining, let me share something with you. Overtraining and recovery have to be two of the most misunderstood concepts in bodybuilding, so to better understand each, I want to take a moment to delve a little bit into the various types of fatigue.

There are two primary types of fatigue – peripheral and central. Peripheral fatigue (A.K.A. metabolic fatigue) occurs within the metabolic tissues of the muscle. Examples of peripheral fatigue are acute and/or delayed onset muscle soreness (DOMS), being in a state of negative etc. www.BodyTransformationInsider.com protein balance (protein breakdown is greater than protein synthesis),

Central fatigue is within the brain and spinal cord (the Central Nervous

System [CNS]). It is this type of fatigue that is of prime importance to our discussion of overtraining, recovery, and training frequency. Now, this is not to say that peripheral fatigue isn't important, but provided that your nutritional and supplemental regimens are up to par, it's not a major factor, especially when compared to fatigue of the central nervous system. For instance, it was originally thought that training a muscle while it was still sore from a previous workout would be detrimental to the recovery process and consequently gains in muscle mass; however, recent research and plenty of empirical evidence has proven this to be untrue. Training a sore muscle does NOT adversely affect metabolic recovery. In fact, doing so can actually speed up the recovery process by increasing the flow of nutrient rich blood to recuperating muscle tissue.

Now, let's get back to central fatigue and overtraining. As stated previously, it is central fatigue that we as physique conscious individuals need to be concerned with. When the CNS becomes fatigued, the body responds by decreasing anabolic hormone output and increasing the circulation of catabolic (muscle-wasting) stress-related hormones and inhibitory neurotransmitters; this pretty much puts the breaks on your progress stagnates- you become "overtrained." It has been my experience (as well as the experience of numerous other strength coaches) by observing both myself and my clients that the best indicator of central fatigue is a loss of motivation. I'm sure you can all remember a point in time (maybe you're dealing with it now) in which you loathed the thought of going to the gym and no longer looked forward to your training sessions. When this happens the CNS is present and overtraining has begun to set in. www.BodyTransformationInsider.com (when you lose your motivation to train), you can be sure that fatigue of muscle building efforts. Motivation dwindles, performance declines, and

If you find yourself in this situation, it is my recommendation that you cut back on your training frequency and/or volume to allow for the CNS to recover. On a similar note, since we know that fatigue of the CNS kills motivation, you can assess whether or not your CNS has recovered by your degree of motivation. If you are highly motivated to train, your CNS has recovered and you can train again, even if you are sore and/or have trained that body part recently. Stop. Reread the last sentence. Now read it again. If there is only one thing that you remember from these pages, please let it be that sentence. This is a simple concept, but one that is often dismissed or overlooked: the more frequently you can train with a fresh CNS, the more gains you will make.

Going back to the program, in order to satisfy the three fundamental program will be: 1. Relatively short (to ensure the CNS remains fresh) 2. Performed at a high frequency 3. Fairly high in volume

principles of hypertrophy I mentioned previously, each workout in this

In fact, the program calls for just one 40-minute full-body workout that you will perform 5 times weekly (yes, the same workout). The goal is of this program achieves. maximal stimulation without the burnout, and is exactly what the setup


The High Frequency Solution Workout Exercise Selection For each workout, you'll be choosing one exercise from each of the those same exercises for three weeks. Upper Body Push (Horizontal) - Flat, Incline, or Decline Bench Press (Barbell or Dumbbell), Close-grip Bench Press, Iso-ballistic Push-ups Upper Body Pull (Horizontal) - Bent-over Row (Supinated or Pronated Grip), One-arm Dumbbell Rows, Seated Rows (Triangle Attachment, Straight Bar Attachment, Double-D Bar Attachment) Upper Body Push (Vertical) - Standing Military Press, Push Press, Push Jerk, Dips, Wide-grip Dips, Close-grip Triceps Push Press Upper Body Pull (Vertical) - Pull-ups (Pronated, Supinated, Semisupinated Grip), Pulldowns (Pronated, Supinated, Semi-supinated grip, Wide Pronated Grip, w/ Double D Bar Attachment)

following lists. Whatever exercises you choose, you will continue to use

Lower Body Quad Dominant* - Back Squat, Front Squat, Lunges, Leg Press, Hack Squats, Duck Deadlifts

Lower Body Hip Dominant Options* - Deadlift (Sumo or Conventional), Glute-ham Raises, Dumbbell Swings, One-arm Dumbbell Snatches

Romanian Deadlift, Sumo Squats, Good Mornings, 1-leg Back Extensions, *If choosing the squat for the quad dominant exercise, choose something other than the deadlift as the hip dominant exercise (i.e. dumbbell swings). Likewise, if choosing the deadlift as the hip dominant exercise, choose something other than the squat for the quad dominant lift (i.e. lunges).


Setup Each workout consists of two groups of movements. They are as follows: Group 1

A1) Upper Body Push (Horizontal) A2) Upper Body Pull (Horizontal) B) Quad Dominant Legs Group 2 A1) Upper Body Push (Vertical) A2) Upper Pull Push (Vertical) B) Hip Dominant Legs Casually alternate back and forth between the A movements of Group 1, then perform the B movement via straight sets. Repeat for Group 2.

Example Workout Group 1 A1) Dumbbell Bench Press A2) Seated Rows B) Back Squats Group 2

A1) Dips A2) Pull-ups B) One-arm Dumbbell Snatches Sets and Reps For each workout, you will train one grouping via a 4x10 set/rep scheme and the other via a 5x5 set/rep scheme, switching the two schemes each workout. For instance, if you train Group 1 via 4x10 and Group 2 via 5x5 www.BodyTransformationInsider.com

one day, the next time you hit the gym you will train each group via the opposite set/rep scheme. Here’s a more visual example: Workout 1 Group 1 (5x5) Group 2 (4x10) Workout 2 Group 1 (4x10) Group 2 (5x5) Workout 3

Group 1 (5x5) Group 2 (4x10) Workout 4 Group 1 (4x10) Group 2 (5x5) and so on. Frequency Perform five workouts per week. I don’t care how you set that up,

although something like Mon, Tues, Thurs, Fri, Sat is be preferable to working out five days in a row. Also, the setup need not be uniform from week to week; just be sure to get in five sessions. Variation Although I’m not big on variation, it’s somewhat necessary when performing workouts this frequently and also helps to keep things interesting. That said, I’d recommend selecting a new group of exercises www.BodyTransformationInsider.com

from the above lists every three weeks. If you choose to continue with the program beyond six weeks, switch the set/rep schemes to 6x3 and 5x8.

General and Workout Nutrition This really goes without saying, but I’ll say it anyway. You will not achieve anywhere close to the gains that are possible with this program without adequate nutrition for growth and recovery. Plenty of food is a must. A quickly digesting protein/carbohydrate beverage during and after every workout is a must. Wrap Up There you have it, a simple, highly effective program based on the most fundamental principles of hypertrophy. If you do this program as outline, along with adequate nutrition, I can promise you that you will be absolutely blown away by the results. Enjoy your new muscle.

Here’s Your Chance to Work One-on-One With America’s Best

Are you ready to take the next step and really change your body? If so,

my Premium Web-based Coaching program offers you the opportunity to work with me directly, one-on-one, to skyrocket your success and ensure your results.


And right now, it’s available for less than the cost of working with an average, local personal trainer. To learn more, visit the coaching page here. Spots are always limited and acceptance is by application only (#1 criteria for acceptance: you are highly motivated and have a burning desire to see your body changed, quickly and efficiently, by putting everything you have into following the plan I give you).

About Joel Marion, CISSN, NSCA-CPT

America’s top 50 personal trainers, and even more, America’s #1 “Virtual” Trainer. When it comes to getting results with clients, regardless of location, Joel delivers, time and time again. As a nationally published author and fitness personality, Joel has appeared on such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite radio, and has been featured in the pages of more than 20 popular national newsstand magazines including Men’s

Joel Marion has been recognized by Men’s Fitness magazine as one of

Fitness, Woman’s Day, Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle & Fitness Hers.


His other accomplishments include winning the world’s largest Body Transformation contest for “regular” people, the Body-for-Life Transformation Challenge, as well as graduating Magna Cum Laude from a top-20 Exercise Science program and being certified as both a sports agencies. Learn how you can work one-on-one with Joel for less than the cost of a local personal trainer by visiting the Premium Web-based Coaching page here. For daily body-changing tips and strategies, become an “insider” today at BodyTransformationInsider.com nutritionist and personal trainer through the nation’s premier certification


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