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primer

Cover tK
Vince Del Monte & Ben Pakulski

PAUSE & PRIME

PRIMER
PHASE
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HypertropHy M.A.X “pAUSe & prIMe”
prepArAtory progrAM
Welcome aboard!

We want to first congratulate you
for joining the most elite muscle-
building program in the world
and being the newest “Hyper
MAXER!” We are ALL here to
make each other better, which
is why activity on the forums
has been running rampant for
the past six months (since we
officially opened registration) and
if you haven’t introduced yourself
yet, do that soon.

You’re going to see why the
Private Members’ Forum is the
crown jewel of the program and
you’ll get to meet more than
3,700 amazing members
who will be of valuable assistance
to you, since they have already
gone through what you’re
starting. After going through a few
posts on the forums you’ll quickly discover that Hypertrophy M.A.X. has the
smartest members in the world and that you made an awesome decision!

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When we first discussed the idea of an exclusive members’ forum we were both
really excited about the possibilities - connecting men and women from all over
the globe in one place, with a unique goal, all following the same program and
helping each other every single step of the way! We are creating a network of
FRIENDS, co-workers, and training partners to help everyone overcome their
obstacles and eliminate their limiting beliefs. We all have those beliefs that hold
us back from being where we want to be in life. Whether it’s the belief that we
CAN’T, or maybe we’re not good enough, or we just don’t have the time or the
resources.

Well guess what? We just gave YOU the tools to overcome each and every one
of those useless beliefs. There is someone somewhere in this world that is facing
the exact same obstacles you are. Chances are that even WE (Ben and Vince
speaking here) have encountered the very same obstacles. We are ALL here to
help each other.

As your coaches we are constantly seeking the best information in the world. We
want to bring the best to you! The forums will be our place to personally interact
and chat about what we are doing and what we have learned that you can apply -
NOW. Obviously, there are thousands of you, and only TWO (2) of us, so please
take the time to help each other first.

We are doing our best to give you all the tools you need to achieve the physique
of your dreams in 12 months. For some of you, your profession is personal
training. This program will be the best personal training course you’ve ever taken!
Hypertrophy M.A.X. will get you THINKING! That is the goal. We do not want to
teach autonomous robots. We strive to educate so that you can decipher all the
crap that exists out there.

First things first, after you become a Hypertrophy M.A.X. member and are waiting
on Phase 1 package of Hypertrophy M.A.X. to arrive in the mail, we are going to
be providing EVERYONE with the HypertrophyMAX primer and the MI40
execution videos to allow you some time to watch, and re-watch the videos so
that you can brush up on the details of intention and perfect execution.

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The Goal of the
Primer Phase
The direct goal of the
Hypertrophy M.A.X. Primer Phase
is to prepare your body and set
you up to optimize gains over
the next 12 months. The goal is
to break old “crappy” movement
patterns and replace with them
with new biomechanically-optimal
movement patterns.

To do this we must ensure
you are accessing a full and
maximum range of motion for
your body. Each body part has a
correct biomechanical range of
motion that must be utilized under
some varying degree of tension
to ensure all muscle fibers and
motor units are stimulated to
maximize the growth potential of
that muscle.

In layman’s terms: If you’re
looking for maximum muscle
growth (or any amount of growth in a healthy and balanced way) stimulate a
muscle at all points along its predetermined range of motion with maximum
tension.

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In stating this, it is important to recognize that any point in the range that is
bounced or moved with inertia would not constitute muscular “tension.” It’s more
considered “fools gold.” So even though you may feel like you’re getting a “full
range of motion” the missing ingredient would be a full range of motion under
tension.

Making Growth Inevitable

To get the most out of any workout plan, being able to execute optimal movement
patterns is vital and must be implemented at all times. When you get to the point
of using these optimal movement patterns without thought, or what is known
as “unconscious competence,” you will be able to shift focus from exercise
execution, to taking your body and mind to the absolute limit. At this point, growth
will be inevitable. This is the direct goal of every stage and step of Hypertrophy
M.A.X. If you carefully adhere to the plan that has been set forth, eliminating
inertia and cheating until your body only knows the absolute perfect movement
patterns, growth will be 100% under your conscious control, and it will seem as
though you’re able to grow at will.

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The Workout Guidelines
THE MOST IMPORTANT THINGS to remember when undergoing the
Hypertrophy M.A.X. Primer Phase:

1) Every exercise in this primer is specifically selected for a reason and to be
done in a very specific way. See the execution videos (accessible after you
become a Hypertrophy M.A.X. member) for additional pointers, and even if
you’ve watched them before, watch them again. Heck, you should watch them at
least once a month if you truly want to master optimal technique.

2) Each exercise is to be done in a “PAUSE & PRIME” fashion.
The definition of “Pause and Prime”:

The best way to “prime” a muscle for optimal execution (i.e. FORM), neural
firing (increasing the efficiency of your nervous system), and hypertrophy (i.e.
GROWTH!) is to learn to generate tension throughout the entire range of motion.
This can be done manually (with conscious intent), or with added resistance.

STEPS TO PRIME:

1) CONTRACT THE ANTAGONIST - To ensure you are using a full range of
motion for the working muscle, start by contracting its antagonist muscle when
the working muscle (agonist) is fully lengthened or relaxed.

2) PAUSE - While contracting the ANTAGONIST.

3) SQUEEZE BEFORE INITIATING MOVEMENT - Now, before moving at all,
squeeze the working muscle and create tension in that muscle. (Note: nothing
has moved at this point - only a conscious engaging of the agonist muscle in its
fully lengthened position.

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4) SQUEEZE THROUGH - Continue with that initial squeeze and now contract
the muscle harder to finish the rep through the entire range.

5) MAINTAIN CONTINUOUS TENSION AND TEMPO - No resting at the top of
the range, only in the fully lengthened position.

6) USE ONLY 60% INTENSITY - The preparatory phase is not designed for
you to be a hero or set new personal bests. You have 12 months of workouts
just around the corner that will do that so don’t think you know what you’re doing
and deviate from the Prime & Pause Phase (I don’t care if you’re an IFBB Pro
Bodybuilder)!

Examples:

CHEST: Rest and pause at the
bottom of a chest press while there
is still tension, not at the top.

BACK: Only pause in a fully
lengthened position.

AGONIST/ANTAGONIST
PAIRINGS

i) Biceps/Triceps
ii) Quads/Hamstrings
iii) Chest/Back
iv) Calves/Tibialis Anterior (shin
muscle)
v) Delts/Lats

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This primer program is a 7-day program that can be repeated as
many times as necessary to attain the desired result or “unconscious
competence.”

It is recommended that you follow the program a minimum of two times through
(three to four times is optimal).

The primer is NOT intended to be a “heavy” training session. It is contraction-
based training. Focus on intention and contracting as hard as you can from top
to bottom. Don’t forget to stick to the 60% intensity for load selections (1RM X
0.6).

Take approximately a 45-90 second rest between sets. Don’t worry too much
about the rest periods during the Primer Phase - take enough time so you’re
relatively fresh for each set.

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The Prime & Pause
Preparatory Phase
Day 1: Chest & Back
Exercise SETS REPS
Incline Barbell Bench Press (pull shoulders back, squeeze your back) 4 10
Supported Machine Row (stretch, retract, then pull through) 4 10
Flat Dumbbell Press 4 6
One Arm Dumbbell Row 4 6
Flat Dumbbell Fly 3 15
Assisted Pull Up 3 15
Incline Dumbbell Bicep Curl 4 10
Lying Barbell Tricep Extension 4 10

*Make sure to keep shoulders depressed the entire time.

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The Prime & Pause
Preparatory Phase
Day 2: Legs & Calves
Exercise SETS REPS
Leg Extension 4 12
Leg Curl 4 12
Hack Squat 4 10
Wide Stance (toes out) “Plie” Squat 4 10
Bulgarian Split squat 4 15
Stiff leg Deadlift 4 20
Seated Calf 3 20
Standing Calf 3 12

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The Prime & Pause
Preparatory Phase
Day 3: Shoulders & Back
Exercise SETS REPS
Two Arm Cable Side Laterals (cross body) 4 15
Assisted Pull Up 4 15
Incline Dumbbell Front Raise 4 12
Decline Dumbbell Pullover 4 12
Two Arm Cable Bent Over Laterals (cross body) 4 15
Seated Cable Row Elbows High 4 15

Day 4-OFF

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The Prime & Pause
Preparatory Phase
Day 5: Biceps & Triceps
Exercise SETS REPS
Incline Dumbbell Bicep Curl 4 10
Close Grip Bench Press (2” outside shoulder width) elbows high 4 10
Two-Arm Bicep Cable Curl 4 15
Bench Press (4” outside shoulder width) elbows high 4 15
Barbell Preacher Curl 4 15
Flat Dumbbell Pec Fly 4 15
Cable Triceps Pushdown 4 20

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The Prime & Pause
Preparatory Phase
Day 6: Legs & Shoulders
Exercise SETS REPS
Front Squat 4 12
Deadlift (stop 2” from floor) 4 12
One Leg Hack Squat 4 12
One Leg Lying Leg Curl 4 12
Leg Press 4 20
Back Extension 4 20
Two Arm Cable Side Laterals (cross body) 4 20
Incline Dumbbell Front Raises 4 12
Bent Over Two Arm Cable side Laterals (cross body) 4 15

Day 7 OFF

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The Nutritional Guidelines
For those of you that are familiar with
the nutrition concepts set forth in
MI40, those same concepts hold true
for this program. They are sound,
scientific methods and should be
applied to your training protocols at
all times.

For those of you that haven’t followed
MI40 in the past, we are going to
be providing basic macro nutrient
guidelines for the Hypertrophy M.A.X.
program below. These macros will
need to be adjusted according to
your goals and according to the
results you experience along the way.
Use outcome-based decision making
(we’ll teach you more about this later)
to continue moving closer to your
goals.

Every nutrition program is only as good as the changes you make to fit your
current goals. Not gaining as fast as you like? Increase by 500 calories a day for
two weeks. Still not there? Add another 500 calories a day for two weeks until
you see the results you expect! But remember, consistency is the key!

I like to ALWAYS make sure that my first meal of the day and my last meal of the
day never change. So I know I’m getting 1,000 calories in each of those meals.
(Ben speaking). After that, the next two most important meals are pre and post
workout. I will adjust these on a day to day basis according to my prescribed

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workout. Long leg workout? I need more carbs before and after (100 grams
before and 100 grams after). Arm workout? I use no carbs before, and a relatively
small amount after (50 grams). Base it on an on-demand basis! What amount
of carbs do I need to replenish? What amount of carbs did I “earn?” Did you do
some crazy deadlifts and a hard back session? Chances are you’ll need more
nutrients (carbs AND aminos/protein) than you might need after a bicep workout.
Don’t worry, all of this will be explained in further detail in the private members’
forum and via the monthly newsletters.

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5 Steps To Individualizing Your Diet
Step 1: Determine Calorie Needs

The goal is to match your activity level and goals and to determine calorie needs.
Here is a chart to help you decide which multiplier is appropriate for you.

determine calorie chart
Your Goal Weight Loss Weight Maintenance Weight Gain
Multiply Bodyweight In Pounds By:
Sedentary (minimal 10-12 12-14 16-18
exercise)
Moderately active 12-14 14-16 16-18
Very active (*Hypertrophy 14-16 16-18 20-22
M.A.X. member)

A 120 pound female following Hypertrophy M.A.X. interested in adding muscle
mass will be taking in 2,400 to 2,640 calories on training and non-training days.

A 180 pound male following Hypertrophy M.A.X. interested in adding muscle
mass will be taking in 3,600 to 3,960 calories on training and non-training days.

Step 2: Determine Macronutrient Split

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For AVERAGE METABOLISM:

For those of you that view yourselves as having an “average” metabolism, begin
with the following macronutrient split and then use outcome-based decision
making to move closer to your goal:

1 gram of protein/lb of bodyweight.
1 gram of carb/lb of bodyweight.
0.5 grams of fat/lb of bodyweight

To BUILD MUSCLE:
For someone who believes he or she has a faster metabolism or simply knows
he/she has a problem gaining weight, begin with the following macronutrient split
and then use outcome-based decision making to move closer to your goal:

1.5 grams of protein/lb of bodyweight
2 grams of carb/lb of bodyweight
0.5 grams of fat/lb of bodyweight

For HARDGAINER:
For someone who can eat everything and still has a hard time growing, begin
with the following macronutrient split and then use outcome-based decision
making to move closer to your goal:

1.5 grams of protein/lb of bodyweight
4 grams of carb/lb of bodyweight
0.5gram fat/lb bodyweight

For SLOW METABOLISM:
For someone looking to get big and to lose body fat or keep body fat minimal,

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begin with the following macronutrient split and then use outcome-based decision
making to move closer to your goal:

2 grams of protein/lb of bodyweight
0.5 grams of carb/lb of bodyweight
1 gram of fat/lb of bodyweight

NOTES:

*For ANYONE eating 1 gram of protein/lb a day PLEASE remember it is important
that you eat 15 grams of fiber for every 1,000 calories of food you eat.
Supplementing is not a bad idea. Find a balance of soluble and insoluble fibers.

**For now, don’t worry about nutrient timing, we’ll get to that later. For now, we want
you to simply focus on hitting your daily calories and macros, which will put you miles
ahead of the pack.

***The only nutrient timing strategy will suggest you employ is to try to take in a large
percentage of your daily carbohydrates around the workout in two separate servings.
For example, if your carb intake was 300 grams for the day, you would have 150
grams one hour after the workout and 150 grams four hours after the workout. If 150
grams is too much for one sitting, you could do 100 grams of liquid carbs during your
workout, 100 grams one hour after your workout and 100 grams four hours after your
workout. If 100 grams per meal was too much you could do 75 grams of carbs two
hours before you train, 75 grams of carbs during your workout, 75 grams one hour
after your workout and 75 grams four hours after you workout. How you portion out
your macronutrients is an advanced strategy that should only be considered AFTER
you’re hitting your daily calorie and macro needs, period!

****IF you are training twice a day, add 20% to your total calorie intake from a
balance of all three macros. This will be discussed in more detail once we introduce
Twice-A-Day Training to those who purchased the Twice-A-Day Training Workouts.

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Click Here To Order the

555 Cycle Diet
&
Done For You
Meal Plans

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Got a Question about the
Primer Phase?
Click here to post in on the Private Member Forums

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