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Learn how get outside of your
Get an inside look at what's Optimize your results with the
happening in the professional best staple and situational comfort zone and live a life of passion,
and personal world of BPak & supplement stacks to perform fulfillment and purpose.
Vinny D. like a monster.

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Dedicated to explaining the
theory, science and principles 1Iltlt[$tl
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See what we have in store for you next...
behind this months phase. Discover how to grow into a
mindset that takes your mind,

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body and life from good to
g reat.

The Wave Loading & Eccentric

Loading Workouts For Big
Strength Gains.

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Balanced nutritional strategies,
habits, meal plans and recipes to
fuel your workouts and
recovery.
M.A.X PHASE 5 I
IIHI W[ ENOWAEAIil
I t's been an exciting two
I weeks of traveling for the
Ir Del Monte family. First stop;
Asheville, North Carolina
to explore George Vanderbilt's
extraordinary Biltmore hoffie,
beautiful gardens and Antler
Hill Village & Winer1l, nestled on
8,000 acres in the mountains of
Asheville, NC.
This is a great place to es-
cape for a truly rejuvenating
and relaxing vacation. Sur-
rounded by acres of forest, I
ventured into the trails for my
cardio with my good friends
Mike Geary, author of Truth
About Abs, and Charles Livings-
ton, author of The Fat Loss Fac-
tor. We enjoyed some intense
hikes where we spontaneously
sprinted up every hill we came
to - a little fartlek runnihg, if
you will. Fartlek means speed
play in Swedish and is the origi-
nal inspiration behind what we
know as H.l.l.T. Essentially you
don't plan any set work or rest
times , you just sprint as hard
and far as you want and recov-
2 I vr .A.x PHASE 5
er for as long as you want - so
you can leave your stopwatch
at home. That's fartlek running
and you should go out and try
it this month. On another day
we ventured into some hilly
terrain for a two-hour moun-
tain bike. I have a feeling l'll be
buying a mountain bike next
spring !
Next stop; Las Vegos, baby!
Each yeaL Flavia and I go to Las
Vegas for the Olympia week-
end and this was probably our
best trip yet ! We arrived at
Dream Car Rentals at 7:00 a.m.
to rent one of their Ferraris or
Lambourghinis to take to the
Grand Canyon but were quickly
informed that wouldn't be
possible because of a nine mile
off-road strip that the sports
cars weren't permitted on. So
we ended up taking a Jeep
that was on its last wheels, but
it turned out to be a real life
mini roller coaster ride. The
West Rim of the Grand Can-
yon is pretty spectacular and
I was shocked to see that one
of the picture-taking spots had
no guardrail or anything - just
a sudden drop off the ledge.
!magine Niagara Falls without a
guardrail!
Flavia and I like to party
like rock stars when we go to
Vegas so we stayed at Encore
this year and were very im-
pressed. Our typical Vegas trip
includes starting the day with
a workout, then a "no calorie
cou nti ng" breakfast, followed
by relaxing at the pool or do-
ing some shopping or walking
around the strip. We always go
to the Expo and stock up on
clothes at Better Bodies and
this year was extra exciting be-
cause we got to hang with Big
Ben and get him pumped up.
At night we either do a piano
ba1 comedy show, Cirque du
Soleil show (so far I've fallen
asleep at every one including
this yea r's; I guess it's not my
thing) or one of the "off-the
hook" night clubs. This year we
saw Steve Aoki, by far one of
the best DJs l've seen live - it
was like being at a rock concert
and we "beat up the beat"
pretty hard.
Obviously the highlight of
the trip was seeing Big Ben
compete in his first Mr. Olym-
pia, and although he just
missed the Top 10, he had one
of the loudest cheering squads
in the stadium which made us
all proud. There is no doubt in
my mind that he'll continue to
climb the ranks and make a run
for the title. It was great seeing
Ben in positive spirits the next
day where we "beat up the
beat" even more for his post
Olympia pool party at Encore
Beach Club, which was literally
"off the chain !" Just ask )ari,
one of our very own Hyper-
trophy M.A.X. members who
joined the party. I will admit
that the beverages got the bet-
ter of me and I decided to do
a flip into the pool, failing to
remember that ! had my iPhone
in my swim trunks. Duh ! Oh
well, I got to live without a
phone for a week, which was
quite freeing ! The next big-
gest highlight was filming this
month's phase of Hypertrophy
M.A.X. in Las Vegas and filming
while Phil Heath, Kai Greeh€,
Ronnie Colemoh, Evan Centro-
pani and Tony Freeman were
photo shooting. lf that doesn't
motivate you, I don't know
what will.
The next stop was in blister-
ing hot Arizona for an lnternet
Marketing event where we got
to meet Lou Ferrigno who gave
us a motivating talk on "push-
ing your own fear factor." Each
year I try to attend one or two
marketing events to stay on
top of the latest info and ideas
to build my business, and the
relationships you form at these
meet-ups can pay back your in-
vestment for the event tenfold.
Next month l'm looking
forward to giving you an up-
date on how Gym Del Monte is
coming along and the status of
my elbow after a very uncom-
fortable MR! experience. Stay
tuned !
M.A.X PHASE 5 I 3
Lldies Apd 6e,^rts,
BPak is BACK!
After four months of dieting
and caloric restriction, my brain
is back and fully functioning. €3
I must admit, l've NEVER
been more motivated and
focused in my life. I have spent
a lot of my "down time" over
the last few months reading
and preparing for what the
next 12 months has in store.
My brain is spinning with ideas
to bring you, ond all my follow-
ers, THE best information that
exists anywhere. I am blessed
to meet you brilliant people
almost daily nory and con-
tinue to surround myself with
some of the most intelligent
and successful people from all
walks of !ife. l'm learning that
people just really appreciate
my sincerity and the passion I
put forth for what I do. THAT'S
lT! Nothing magical. Just find
what you LOVE...al'ld Iive the
life you want, with passion. The
people you want to surround
yourself with will migrate to
you. Ever notice in school that
without ever thinking about it,
you just find friends that dress
the same, tolk the same, and do
the same things? Even people
from the same socioeconomic
background. You have all shown
that your desire to improve your
physical self has led you to find
the best information possible.
You're taking the right steps
to achieving the body of your
dreams.
ls your dream clear enough?
This is something I will discuss
more in depth in this month's
"Champion's Mindset."
4 | vr .A.x PHASE 5
Many of you may have noticed
my blogs and posts about the
fact that l'm big on immediately
setting new goals after you've
accomplished something you set
out to achieve. Most people will
tell you to relax and enjoy it for
awhile. I say, nope ! Get on with
setting your new goals NOW!
Why? Cause really, in !ife, no
goal is ever really complete. Sure
you may achieve some tremen-
dous feat, but there is always
something more just beyond
that - something that will make
you stretch as a person, some-
thing that will make you reach
and become more than you
were yesterday.
For ffie, over the next 12
months, my goals are crystal
clear. No need to share them
here, although l'm sure many of
you would like to hear them ! 63
What I will share for you in
Champion's Mindset are the
motivating factors to achiev-
ing undeniable success in my
Iife...for the next 12 months.
At which time we start all over
again and find the new things
in life that motivate me.
For now know that I am
working on bringing way more
information to YOU via regular
videos, blogs, vlogs, and emails.
AII this knowledge I preach
about acquiring isn't going to
waste, it just needs to be taught
in such a way that you can
understand each step and allow
each step to build upon the last.
I am also treating each day
like it is prep for Mr. Olympia
2013. Most years I take my
offseason a little more lightly.
Never again. My goals are so
clear after having been on that
stage, I now know what I will
and must do,
Over the last few weeks since
the Olympia, l've been traveling
a ton and still managing to get
in as many workouts as possible,
all of which have been great.
l'm eating a lot more food,
g}%clean, but high volume. qB
l'm actually sitting at my desk
right now while Amanda preps
meals and packs for our trip to
Hawaii. l'm packing light...no
doubt ! This will mark the end of
my travel schedule for awhile (l
think). Offseason training starts
the day we get back. (Oh, I have
something COOOOL to tell you
about my offseason plans in
next month's issue along those
lines).
That's the update from
BPak. Now everyone set at Ieast
three goals TODAY and get to
work NOW on achieving them.
As Tony Robbins says, "Never
leave the sight of setting a goal
without doing at least one thing
toward its achievement ! "
BOOM!
BPd<, out.
ilu$Ell l0ElE
HO'S READY for some
Heavy A$$ Weight? OK,
pardon my language
but I know you get just
as excited as I do to lift some
big poundage after all these
months of learning perfect
form (and I KNOW none of you
would ever stray from the pre-
scribed workouts to Iift a little
extra heavy weight, right?).
This is the month that allows
you to test the progress you've
made over the last four months
AND get stronger than ever!
By now, all of you have had
B I vr .A.x PHASE 5
plenty of time to learn and re-
Iearn the movement execution.
You may not be perfect, but
hopefully you "get it." There is
a very simple logic to this whole
training game that can be ap-
plied to every single thing you
do in the gym. Once you learn
what a full range means - ap-
ply it. Once you learn how to
create a mind-muscle connec-
tion and create tension in any
muscle you choose at any time
- squeeze it Iike it owes you
money. Once you've learned
how to time your workout,
nutrients, and recovery time
between workouts - get to it,
You all understand what to
do, how to do it, and why you
do it. Now it's time to make it
strong !
Ihe lrue llclinition ol lntensity:
ln the scientific community,
intensity is defined by how
close you are training to your 1
rep max (1RM). So a workout
that averages three reps a set is
considered more intense than a
workout that averages 10 reps
a set, even if the workout with
sets of 10 physically feels more
intense.
P-m-m wmwm &mmffi*mxm
We chose to use this model
because it flat out works. lt's
simple to apply, easy to remem-
ber, and will make you strong
and fast. The good thing about
it is that incredible strength
gains can be made from very
low volume. Most high intensi-
ty workout plans require A LOT
of volume. Yes, they work too,
but we are sticking to our guns
and keeping you all healthy,
free of sore joints (hopefully
by now anyway), and making
you big and strong in the fast-
est, most effective way science
knows how!
We also made sure to incor-
porate some slow negatives
into the program which have
been shown to create larger
amounts of mechanical dam-
age (aka muscle breakdown/
soreness).
You've been hammering away
for the last few months and
creating large amounts of cell
volumizatioh, cell swelling and
growth ! The first four months
have centered on training
movements, allowing the brain
and nervous system to remem-
ber these movement patterns,
and become much more effi-
cient lifting machines.
And to top it off, the proverbial
"cherry on top:' is a few giant
sets to ensure we keep you
growing and keep volumizing
your muscle cells. This is, after
all, Hypertrophy M.A.X.
What is Waue loailing?
Wave loading is an alternative
loading pattern that originated
in Eastern Germany and was
brought to America in the early
1990s. lt was used by body-
builders and powerlifters. Dur-
ing wave loading, the weight
being lifted is increased and de-
creased from set to set. When
the weight is increased, the
number of reps is decreased.
And when the weight is de-
creased, the number of reps is
increased.
Benefits of Waue loailing
The closer you lift to your 1RM,
the more recruitment of Type
llB muscle fibers. This kind of
stress results in neuromuscular
adaptation (i.e. the ability of
your nervous system to recruit
more of your current muscle
f ibers).
It's kind of like putting your
body on HIGH SPEED INTERNET
instead of slow speed dial up.
tlhy lloes Waue loailing Work?
When you begin the next
set the weight will feel much
Iighter. This is because the
body has adapted and is ready
for another heavy load. These
waves ensure the recruitment
of the strongest muscle fibers
and will mean you can lift
heavier weights for longer.
Heavier weights and more vol-
ume equal bigger and stronger
muscles.
What is lcccntric loailing?
Eccentric training will catapult
strength, performance and
muscularity to a new level
when used properly. Eccentric
loading can set you up to use
loads from 100 percent to 175
percent maximum for eccentric
loading workouts. What dic-
tates how much load to use in
eccentric work is the tempo. To
achieve 100 to 175 percent of
your maximum, tempos of 6-10
seconds need to be used but
we've given you a 20 second
tempo so you can get a "taste"
of eccentric loading since this
is very intense on your nervous
system and many of you are
not training with a spotter.
You'll know you're experienc-
ing the benefits of eccentric
training when your muscles are
shaking involuntarily as they
do their decelerating work. As
you do you r 20 second nega-
tives this month, visualize the
muscles as a giant brake system
that decelerates the resistance.
lf you start Iowering the weight
faster than the preset tiffi€, it's
time to terminate the set.
Bcnelits ol lucentriu toailin[
Because fewer motor units of
a muscle contract during an
eccentric contraction, eccentric
training can generate up to 1.3
times more muscle tension than
concentric training. Greater
tension provides increased stim-
ulus to the muscle fibers, which
in turn encourages greater
biological adaptations.
One of the drawbacks of ec-
centric training deals with the
extreme soreness that follows.
A higher level of stress is im-
posed on the body and more
time is required for recovery. ln
many cases, it takes as much as
a week or more for full recov-
ery from a bout of eccentric
training, which is why it's only
a component of each workout,
and not the entire workout.
It's also another reason you're
training four times a week
instead of five or six, so make
your eccentric sets worth it!
Why lloes luuentric loailing
Wor[?
ln order to lift a weight, mus-
cular force must exceed the
downward force of a load. The
opposite occurs when you !ow-
er a weight - motor units are
turned off until the downward
force of the load is greater than
the muscular force acting upon
it. With less motor units active,
greater tension and more dam-
age occurs to the remaining
muscle fibers, which prompts
hypertrophy.
The takeaway is that to
grow muscle you'll have supe-
rior gains when exposing your
muscles to loads greater than
you r 85% 1 RM via eccentric-en-
hanced exercises in your work-
outs. These loads are designed
to activate the Type ll fibers to
"initiate" muscle growth.
Eiant $ets Io fluoid
Ietraininl
Although this month is dedi-
cated to increasing your inten-
sity, and you'll spend a good
chunk of time on the neural
end of the training continuum,
we've thrown in some giant
sets to avoid de-training of your
metabolic gains the past four
months.
M.A.XPHASE5 I I
 PH/\SE 5/N'/4ENTH 5=
M/\X.INTENSITY
I[e tlaue toailiu t [uuentric luadiu ttorkuuts ]or Bil $henil[ Gains

ililil]tE Elllltilltt$
Always acknowledge your body's "current settings" before starting each workout. Are you well
nourished? Hydrated? Were you out for a night of drinking with your buddies? Did you sleep well
Iast night? lf it's colder outside then consider a longer warm up. Never just jump into a workout
blindly. CREATE an environment for success each and every time you step in the gym. Leave
nothing to chance.

AIways assess your "Available Range of Motion" (AROM) before each exercise. Knowing your
current AROM is vital! The body is smart, so always rehearse the range of motion you're about to
perform without any weights. Each AROM will reveal a limit to a range of motion, which means
this is the maximum range of motion you have the opportunity of accessing. This is the range
your body can control and "allows" based on your current built-in protective mechanisms. Do not
violate your anatomy and go beyond your current AROM. It will change from week to week, day
to day and even set to set so make this a regular ritual. This can seem a bit complicated at first, but
literally takes seconds once you know what to do. Remembe1 your body moves in planes and your
ability to control and maintain a weight in a plane will dictate success versus injury.

Take as many warm-up sets as you need. There is no "correct" amount of warm-up sets. When
you're warm, you're warm. lf the movement is unfamiliar, spend more time rehearsing it. lf you're
lifting closer to your 1 RM (repetition maximum), take more sets.

Prior to every single repetition, engage and initiate the movement with the working muscle FIRST.
No rocking, no jerking, no bouncing. LOCK YOUR BODY DOWN and focus on selectively recruiting
only the muscle you are targeting.

Keep conscious of posture ALWAYS. Stand tall, chest and chin up, shoulders back. Your neck
should always be in a neutral position (i.e. never cocked up or never Iooking down) - NEUTRAL. No
head bouncing (you're not at a disco - save that for the weekend - but be sure to send Vinny the
pictures - it gets the ltalian rock star in him fired up) !

Be especially aware to control the movements at the extremes of the range (fully lengthened and
fully shortened muscles) as this is where injuries are going to occur. A good way to know if you're
in control of the weight is being able to stop the movement and pause with it. lf you cannot
control every inch of the rep, it's too heavy. lf you need someone to lift the weight for you to get it
started, it's too heavy.

We would never say "you do not need a spotter" but for this month, if you use a spotter, the
moment he or she touches the bar; your set is over. As a general rule, the only time you use a
spotter is to Iiterally save your life. The goa! of these workouts is to use a weight where YOU can
control and YOU can complete allthe assigned reps on your own.

I I

I M.A.X PHASE 5
Iltu [Itlaue loailinU Prurg$$ion mnfl0ffiilP$fiil[
Warm up set #1 : 10 reps Need an exercise substitution?
Warm up set#z = 8 reps That's what the Private Membership Forum
is for. Let us know and we'll fix you up.
xample of Week 1: Example of Week 2: Hypertrophy MAXERS don't make excuses !
x7 @60lbs x 7 @ 65lbs
x 5 @ 65lbs x 5 @ 70lbs
x 3 @ 70lbs x 3 @ 75lbs Can I change the order of the workouts?
x 7 @ 65lbs x7 @ 70lbs Do NOT change the order of the workouts.
x 5 @ 70lbs x 5 @ 75lbs They are prescribed in this order based on
x 3 @ 75lbs x 3 @ 80lbs what you will be doing next month.
Example of Week 3: xample of Week 4:
1 x7 @ 70lbs x 7 @ 75lbs How do you know how much weightto use?
1x 5 @ 75lbs x 5 @ 80lbs The tempo and reps dictate weight selection.
1x3@80lbs x 3 @ 85lbs lf we say to do 6 reps, it means 6 reps. Not 5
1x7@75lbs x7 @ 80lbs and not 7. The 2.51b weights are going to be
1x5@80lbs x 5 @ 85lbs your friend this month. Utilize them to ensure
1x 3 @ 85lbs x3 @ 90lbs
you're using the appropriate weight for your
prescribed rep:.

Abdominal training if you're entering the

I nillffi [[ Ilt[ ff]illP[
A 4010 tempo would mean 4 seconds on
the eccentric (lowering), 0 second isomet-
ric (pause), 1 seconds on the concentric
(lifting), 0 second isometric (pause).
As Ben mentioned in Workout #1 , you get
to choose your own tempo for the Wave
Loading exercises so you can choose a
speed that you feel comfortable with. ln
the description below you'll see a 30X1
tempo prescribed and that can be your
default weight.
Tra n#ormation Contest:
lf you prefer to add additional abdominal
training, that is fine. lt would be best to add
in your favorite abdominal circuits after the
upper body weight training days.
How do I implement cardio?
You can maintain your standard cardio
protocol but don't go crazy this month, as
you want to minimize central nervous system
fatigue. Two to four cardio sessions maximum,
no more than 30 minutes a session and no
more than two interval sessions a week. Try
to do your cardio outdoors this month, even
on your off days is acceptable. Join a hot yoga
class this month to work on your f lexibility

ffir[ill $Pltr
since you'll have less weight training sessions.

You're going to use a Calendar Week Cycle

for this month and only train four times a Ihe lrmntric loiliu Pruru$$ion
week with weights this month. Don't do
more. Next month is high frequency month. Week 1 - 4 sets
Two days oh, one day off, two days oh, two Week2-5 sets
Week3-6sets
days off , repeat. An alternative split is two
Week 4 - 4 sets and increase weight 10%
days oh, one day off, 1 day oh, 1 day off,
1 day oh, 1 day oft, repeat. Reference the
calendar for clarity.

M.A.X PHASE 5 I
g
 PH/\SE 5=
=/r|/4ENTH
M/\X-INTENSITY
I[n tttlaue loailintr [ luusntriu hadiru ttlorkouts
lor BIU $trgltltfi Eahs

llay I : $lroulilers/lats fffiue[s

A1. Standing Military Press 10 (warm up) 30x1 1-2 min
8 (warm up) 30x1 1-2 min
Wave #1 7 30x1 2 min
5 30x1 2 min
3 30x1 2 min
Wave #2 7 30x1 2 min
5 30x1 2 min
3 30x1 2 min

A2. Eccentric Wide Grip Pull Ups 1 10 30x1 1-2 min

1 8 30x1 1-2 min
4* 2 2a/0/x/ 1 2 min

81. Locked Out Lateral Raises 4 6 3131 10

82. Overhand Bent Over Rows 4 10 301 1 10
83. Wide Grip Upright Rows 4 10 301 1 60 sec

C1. Incline Prone Tricep Kickbacks 4 8 2111 10

C2. Incline EZ Barbell Skull Crushers 4 8 301 1 10
C3. FIat EZ Barbell Skull Crushers 4 8 301 1 60 sec
*Week 1- 4 sets, Week 2= 5 sets, Week 3 = 6 sets, Week 4 - 4 sets but increase weight 10%

l0 I vr .A.x PHAsE s
 PH/\SE 5.
=/r}/4ENTH
M/\><-INTENSITY
Ilts ttrlaue luailinU t lmentrh loailiU ltlorkouts
fur BIU $trenUtfi Ealns

[ay 2:0uails/EaluEs
A. Leg Press 10 (warm up) 30x1 1-2 min
8 (warm up) 30x1 1-Z min
Wave #1 7 30x1 3 min
5 30x1 3 min
3 30x1 2 min
Wave #2 7 30x1 3 min
5 30x1 3 min
3 30x1 3 min

B. Heels Elevated Dumbbell Squats 1 10 30x1 1-2 min

1 8 30x1 1-2 min
4* 2 2olo/x/o 2 min

C1. Leg Extension 4 10 31 31 10

C2. Seated Calf Press 4 10 31 31 10

C3. Static Lunges 4 10 31 31 60 sec

D1. Narrowing Standing Calf Raises 4* 10 2011 10

D2. Wide Standing Calf Raises 4* 10 2011 10

D3. Toes ln Standing Calf Raises 4* 10 2011 10

D4. Toes Out Standing Calf Raises 4* 10 2011 60 sec

*Week 1= [ sets, Week 2- 5 sets, Week 3 = 6 sets, Week 4 - 4 sets but increase weight 10%

M.A.XPHASEs I ll
 PH/\SE 5=
=/N/4ENTH
M/\><-INTENSITY
I[e lllaue toailintr t lffientrir loailiru Worfiuuts
lor HU $trelt[ffi fialns

lay t: EltesU[ows/lire[$
A1. Flat Dumbbell Press 10 (warm up) 30x1 1-2 min
8 (warm up) 30x1 1-2 min
Wave #1 7 30x1 2 min
5 30x1 2 min
3 30x1 2 min
Wave #2 7 30x1 2 min
5 30x1 2 min
3 30x1 2 min

A2. Eccentric Machine/Supported Rows 1 10 30x1 1-2 min

1 8 30x1 1-2 min
4* 2 20/o/x/0 2 min

B'l . Neutral Grip Incline Chest Flys 4 8 3111 10

82. Bent Over Dumbbell Rows 4 8 3111 10
83. lncline DB Chest Press 4 8 3111 60 sec

C'l . Reverse Grip Barbell Curls 4 8 2111 10

C2. Underhand Grip Barbell Curls 4 8 2111 10
C3. Dumbbell Hammer Curls 4 8 2111 60 sec
Week 1 - 4 sets, Week 2:5 sets, Week 3 = 6 sets, Week 4 = 4 sets but increase weight 10%

l2 I rvr .A.x PHASE s

 PH/\SE s/r|/4E]NTH 5=
M/\X-INTENSITY
I[e tttaue luailin[ t lruentriu loading ttrlorkouts
[or BIU $trgnUt[ Ealns

[ily 4: l|lp$/[[$
A. Lying Leg Curls 10 (warm up) 30x1 1-2 min
8 (warm up) 30x1 1-Z min
Wave #1 7 30x1 3 min
5 30x1 3 min
3 30x1 3 min
Wave #2 7 30x1 3 min
5 30x1 3 min
3 30x1 3 min

B. Stiff Legged Deadlifts 1 10 30x1 1-2 min

1 8 30x1 1-2 min
4* 2 20/o/xla 2 min

C1. Seated Leg Curl 4 8 3111 10

C2. Weighted Glute Bridges 4 8 3111 10
C3. Hips Up Lying Leg Curls 4 20 3111 50 sec

D1. Crunches With Stability Ball 4 15 2111 10

D2. V Ups With Stability Ball 4 15 2111 10
D3. Hand To Toe Stability Ball Passes 4 15 2111 30
*Week 1 = lsets, Week 2 - 5 sets, Week 3 = 6 sets, Week 4 = 4 sets but increase weight 10%

NOTES: ln the video we showed you six abdominal exercises, choose your three favorite ones to perform.

M.A.XPHASEs llt
 PH/\SE s/MENTH 5= M/\X-INTESITY
IIte tttlatle luadinU iluuentriu hailiru lllurkuuts lor Bi[ $trnnil[ fiains

ilr0ilIHlI E[l[]l[An
DAY 1 DAY 2 DAY 4 DAY 5
Shoulders/Lats/ Quads/Calves Chest/Rows/ Hips/Abs
Triceps Biceps

DAY 8 DAY 9 DAY 11 DAY 12

ShoulderslLats/ Quads/Calves Chest/Rowsl Hips/Abs
Triceps Biceps

DAY 15 DAY 16 DAY 18 DAY 19

Shoulders/Lats/ Quads/Calves Chest/Rows/ Hips/Abs
Triceps Biceps

DN( 22 DAY 23 DAY 25 DAY 26

Shoulders/Lats/ Quads/Calves ChestlRows/ Hips/Abs
Triceps Biceps

Low lntensity Week = focus on technique, easy loading, no high level of fatigue, no forced reps
Medium lntensity Week = maintain technique, medium loading, medium level of fatigue, no forced reps
High lntensity Week = maintain technique, higher level of fatigue, failure is likely, minimal forced reps
High lntensity Week 2- Calculated Progress Week = maintain technique, highest level of fatigue, failure is likely
and acceptable, forced reps ONLY if form is PERFECT.

lll I vl .A.x PHASE s

ENOWilffi]IUilIIIOil
his month we're going to suggest some additional nutritional strategies to maximize your work-
out intensity and boost brain power. Here's a quick recap of the basic nutritional guidelines
that you should have mastered by now:

0utcomg Based
llecision ilaking
This is a life-changing concept
that Dr. John Berardi teaches in
his Precision Nutrition Certifica-
tion program that !'m proudly
working through.
Prec iEi:nn fd t*t r:* fl *.
It's a fancy term he uses to de-
scribe the scientific method of
achieving your physique goals.
Before we review what it is,
here's what it's not:
lan McFatty wants to build
muscle so he grabs a copy of
the latest Flex ma gazine and
starts following Kai Greene's
workout, in hopes of big gains.
Every so often McFatty checks
out his scale weight and looks
in the mirror. After a few weeks
of not seeing the big gains he
P decides to jump ship and start
following Phil Heath's work-
out, again, in the quest for big
gains. This process occurs over
and over until lan McFatty loses
interest in big gains and either
gives up or quits all together. A
perfect example of winging it.
Unfortunately, this is common.
We do not recommend this ap-
proach. Duh !
lnstead, real progress comes
from setting measurable goals,
choosing regular measurement
intervals to see if the goals are
being met, and pre-planned
strategies in case they aren't.

M.A.XPHASEs ll[
Here's what lan McFatty should have done:
Notice the box in the bottom
right hand corner that says,
"Follow Plan"? This is your cur- begin the adjustment process,
rent baseline nutritional ploh,
which should be made up of
the information above and
all the nutritional guidelines
we've taught you so far (i.e. a
moderate-to-high protein in-
take, mostly low-glycemic carbs
except during and after work-
outs, greens with every meal,
rotating your protein sources,
carbs timed around, during and
after your workouts and some
meals with healthy fats).
After lan McFatty sticks
to these principles for a few
weeks, he can start thinking
about appraising his success
and making necessary changes.
Here's how: After two weeks of I
following the new nutritional
plan, he assesses his progress
objectively (i.e. makes body
weight and body fat measure-
ments). ls McFatty closer to his
long term goal? If so, then he
simply continues to repeat the
plan until, the answer is "No."
lB I vr .A.x PHASE s
it's time for another reassess-
ment. And so on.
Looking over the process
above it seems pretty simple,
right? lt is. The process is really
nothing more than a systematic
way of testing your program
for effectiveness. It need not
take more than a few minutes
every few weeks.
lf you can patiently follow
this process systematically (i.e.
make an adjustment, wait two
weeks, reassess, adjust again)
you'll find your patience is re-
warded by steady progress and
very few "unexpected" results.
After all, by adjusting on a bi-
lf the answer is "No" then he weekly basis, there's very little
needs to eat more food. To risk of packing on too much fat
when trying to gain mass or of
McFatty increases his food Iosing too much muscle when
intake by about 250kcal. After trying to get lean. This is the
adding 250kcal into his diet, process taught to the Preci-
McFatty follows this adjust- sion Nutrition students and the
ment for two more weeks. At same approach we endorse to
the end of those two weeks, you.
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M.A.XPHASE5 I lI
 PHc]SPH/\TItrIYLSERINE RIBc]SE trRE/\TINE
The sugar ribose is a precursor to To expand on last month, cre-
(Ps)
adensoine (the A in ATP). Basical- atine monohydrate supplementa-
During a
ly, ribose is the starting point for tion increases skeletal muscle free
strength
all the energy your body is sup- creatine and phosphocreatine
gaining phase
plied with. During normal condi- concentrations, the naturally
it's important
tions, your body produces plenty occurring energy pools that re-
to take your
of ATP but once you throw stress- plenish ATP directly. As most are
concentration
ful situations into your lifestyle, familiar with, creatine supple-
levels to new
such as regular high intensity mentation pulls water into the
heights and
weight training, your body can't cells, causing the muscle to swell.
PS contributes to improving your
replace ATP fast enough. There- The end result is more anaero-
ability to focus during a workout.
fore, ribose becomes a supple- bic power and muscle strength.
It improves brain function be- ment to consider supplementing The beauty of creatine is that
cause it regulates brain enzymes
with to sustain your energy levels. it serves our vanity by causing
and hormone receptors. lt's also
The problem with ribose is that a rapid increase in lean muscle
effective for minimizing cognitive
there is Iittle scientific research to mass (mostly in water retention
decline that occurs with age, and
support its benefits in the body- within the muscle), but hey, you
it's also been shown to reduce
building community. still look bigger. Staying "loaded"
cortisol concentrations in the
on creatine (i.e. approximately 5
blood. This is a great supplement
grams pre and post workout) can
to introduce when career, family, result in an increase in skeletal
house and financial pressures
muscle protein synthesis and
mount - the hormone cortisol
muscle glycogen storage.
mig,ht be working overtiffie, put-
Since powdered creatine
ting a serious damper on your
monohydrate has received the
recovery and even causing extra
bulk of research support, that's
fat storage around your midsec-
what we recommend. Keep in
tion.
mind that approximately 20-30%
You'll find that PS is one of
HoweveL we can share our per- of the population is considered
the most expensive supplements sonal account with the use of ri- "non-responders" to creatine and
available and we don't consider
bose and we have both noticed a some researchers suggest that
it a staple supplement. lt's best
slightly elevated bump in energy. they don't respond because they
to be used during extremely Most interestingly, we found we already have a high amount of
hard training phases that are
could train for a longer time, re- creatine in their diet. Lastly, we
combined with a lot of lifestyle
cuperated faster and experienced don't believe that a "loading"
stressors.
more energy when cardio was phase is necessary.
The optimal pre-workout
performed after a tough weight- Stick to taking a few grams
dosage for phosphatidylseri ne,
training workout. lt's tough to before and a few grams after
according to Dr. Eric Serrano and
say if ribose is worth the $40-$50 each workout days only and
Charles Poliquin, appears to be
investment each month, espe- you'll be set.
between 800 and 1,200 mg for
cially since it acts very similarly
individuals under a Iot of stress
to creatine but if you're going to Visit this link for a
or experience excessive anxiety.
experiment with it, pick some up Blue Star offer:
We've found excellent results
this month and let us know your
with 400 mg in the morning and http:l /tinyurl .comf 10009-
resu lts.
after a workout. Creatine

ffi I vl .A.x PHASE 5

HEW TtrI M/\XIMIZ:E YE]UR STRENtrTH THIS MENTH
WTH YEUR SUPPLEMENT^flEN'
o Acetyl-l-carnitine: 3-7 g pre o Creatine - 59 pre & post o Lots of smart fats like CLA
workout workout and fish oils in the morn-
ing and after workout
o Glutamine: 0.33g/kg post . Ribose - 59 pre and post
workout workout o Greens powder - in the
morning or after workout
. Branched-chain amino . Sufficient protein - 1-1.59
acids: O.229/kg split evenly per pound of bodyweight o Joint Armou r - 1 serving a
between during and post a day day
workout

F IIIIIITIIIIIIIIIIIIITTI

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J011il lnil[Un I
Your body won't improve if you can't work out. lf your joints
I are hurtihg, hop on Joint Armour. The core ingredients in
I
I Joint Armour are clinically tested on humans, to rapidly I
improve mobility and reduce joint pain.
I I
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I http /tinyu rl.com / Ioint-Armou r I
=/
I I
L IIIIIIIIIIIIIIIIIIIIII J
You might find you can reduce the amount of carbs you consume around your workout this
month as there is not as much mechanical energy and glycogen depletion during these work-
outs.

M.A.XPHASEs lls

his month, I want to share
the one thing that drives
me today, and every day
from now until I reach my
goal - EFFORT!
One simple word. What does
that word mean to you? Stop
now and think about it. Who
judges effort? Who judges your
effort? Who knows what your
effort really is? Who controls
your effort? What can EFFORT
do for your life and current
state ?
Take a minute to ponder
those questions. Better yet,
take a few minutes to write
that out.
2l I rvr .A.x PHASE s
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tiltil[$[r:
il illt Pfltul$Iil
Answer: YOU ! No one controls
your effort but you. Effort is
THE only real way to ensure
success. Continuous, persistent
effort. Nobody cares what
effort you're putting out, The
only person it matters to is
you. The only person who can
control it, the only person who
can take your life from where
you are to where you want to
be, is YOU.
I want you al! to make effort
your best friend this month.
Effort is perception, Who
thinks they are really working
hard? I guarantee your work-
out is someone else's warm
up. Someone else is just a little
more focused. Their goals are
a little more crystal clear than
yours. This is why their effort is
greater than yours or mine. Not
because they have some magic
potion or new supplement. lt's
because they know what they
want, they see a perfectly clean
image in their mind because
they CREATED it.
This month is You vs You.
When you're tired, step up.
When you want to skip, step
up. When you want to cut it
short, skip a set, or a rep, or a
workout, step up !
 You're the only one who
can judge your effort.
I challenge you.
One month.
Pay attention to your ef-
fort.
How much time are you
wasting ?
How much are you pro-
crastinating ?

BIG MONTH guys and gals.

Let's make this one count and
shape our future !

GROWTI ME!
B Pak

M.A.XPHASEs l2l
I n]llr$ilE
[PPN[[EH
r[ lrur ]rE
l[nE[:
his might be my favorite
quote of all time because it
touches on what virtually
every person deals with
every day. lt relates to our re-
lationships, career, fitness and
Iifestyle.
It's story time.
During my travels I meet a
lot of interesting people. A few
summers ago I was invited to
Liv nightclub in South Beach,
Miami for an exclusive party
(Jay Z and Beyonce were giving
a private performance) by a 39-
year old man who was running
a 20 million dollar a yea r dat-
ing business. Today he teaches
entrepreneurs how he built
his incredible successful online
business. ln the dating niche,
he's considered the master of
attraction, approaching wom-
€h, and sexual communica-
tion. Some of you are probably
familiar with his business but
I would prefer to keep his real
22 I vr .A.x PHASE s
name a secret,
His business teaches men
how to attract beautiful
women, how to naturally start
conversations, get over their
fear of rejection, offers flirting
tips and tips on how to improve
their sense of humor. All in all,
it's solid information and pre-
sented in a professional way.
l've attended many of his
marketing events because, in
short, he's the best at what he
does and I consider him one
of the smartest marketers and
teachers in the industry. He's
famous, funhy, smart, hand-
some and extremely success-
ful - but single. When I learned
that, something didn't seem
right, especially considering this
guy was the master at meeting
women ! How could the master
be single? Was he a fraud? Was
he really picky? Did he smell?
Now, as I mentioned, I have
traveled a lot over the past few
years and have attended quite
a few of these different events
where I would meet a lot of
men in the same boat. Attrac-
tive, funhy, ultra successful
and at every eveht, it seemed,
they would have a different girl
strapped around their arm as
was the case with the master.
Maybe these guys are all play-
ers ?
Now, I'm not going to lie to
you and say l've been a good
preacher's son all my life. I
know a player when I see one
and it's because I definitely had
my fair share of playing the
field through my clubbing days.
Although I was no movie star;
in my mid 20s I was successful
enough to own my own house,
my own caL my own lifestyle
and I wasn't too hard on the
eyes ! I wasn't your typical dude
in his 20s and it seemed that
ladies found me (or maybe I
found them) quite easily. This
resulted in /ots of options. Op-
tions sound good but they can
also be bad. With too many
options you can have a hard
time being satisfied with one.
I knew just from the way she
looked and smiled at him. My
first thought was, "Don't screw
this up!" After getting to know
her for about 30 minutes I

You end up in a struggle where felt compelled to tell th e mas-

you're constantly looking for
something better and are al-
ways left dissatisfied.
Maybe you know someone
who seems to have it all but
they are totally dissatisfied and
they spend all their time look-
ing for something new rather
than making what they've got
even better?
Knowing myself, I was able
to relate what the master and
these other business moguls
were probably struggling with
too - dealing with the idea that
maybe the grass is greener on
the other side. Now, don't get
me wrohg, sometimes it is and
hopefully you are discerning
enough to make those deci-
siohs, but this message is for
people who clearly know they
have a good thing in life and
they are not cherishing it with
their heart and soul. l'm speak-
ing to the guys who have some-
thing amazing in front of them
and are on the verge of losing
it because they are not placing
their proper attention or care
onto their side of the grass.
lf this sounds like you, STOP
WONDERING IF THE GRASS
IS GREENER ON THE OTHER
SIDE and START FOCUSING ON
YOUR SIDE !
Back to Liv nightclub, the
master introduced me to his
girlfriend, a beautiful girl who
seemed sup er cool and within
about five seconds, I knew
that this was his future wife
if he was ever to get married.
ter my thoughts and I don't
know if he could hear what I
said over the rapping of Jay
Z and Beyonce but I basically
said, 'You're an idiot if you let
this one get away. LOCK HER
DOWN!,
For some reason my gut told
me to follow up with him on
email so I did and in that email
thanked him for the invite,
awesome night and of course
I reminded him that he was an
idiot if he didn't lock this one
down ! Actually I didn't say it
quite like that; instead I shared
with him the quote l'm shar-
ing with you. I felt like it said
it all and I didn't need to say
anything else: "The grass isn't
greener on the other side, it's
greenest where you water it,"
A few years later I found out
that the master got married to
the same girl. I can't help but
I think my email might have
played a teeny, tiny rolet
I hope it did because it was
the same advice I gave myself
when I met Flavia: "You're
an idiot if you let this one get
away. LOCK HER DOWN !'The
week prior to meeting Flavia I
had gone out on five different
dates and I didn't call any of
them back after my date with
Flavia ! As you all know, we
were engaged in six months
and married at 12 months - and
l've never Iooked back. Keep
in mind, watering your own
grass still requires daily effort
and if you neglect it, you'll end
up with brown grass that looks
burned.
This month I encourage you
to water the so-called brown
grass of your lawn. Whether it's
you r f aith, family, friends, fit-
ness or finances, what areas do
you need to attend to with a
sprinkler? I call this 'intentional
growth' and it's the only way
you'll grow. I used to think that
some people were just better
at certain things than others
but as time passes l'm finding
that whenever someone puts
intentional learning and ef-
fort into any part of their lives,
their so-called grass in that area
gets much greener. lt's OK to
have some areas in your life
with brown grass but hopefully
those are the ones that don't
matter. What are the most
important areas of your life
that you need to start water-
ing? Here's to your grass being
greener in the areas that mat-
ter most in your life !

M.A.XPHASEs l2t
llllfi il0lllH Eupuurultu rurltr$
The High Frequency Workouts
Next month we're going to
switch gears on you once again
and introduce another training
methodology that effectively
challenges your body to its full
adaptive capabilities in an intel-
ligent manner. Get ready to
stream roll through with the
next hypertrophy variable - high
frequency training !
This is a style of training that
will lead to your most superior
muscular development. This
type of training is responsible
for the lats of a gymnast, the
thighs of a speed skater; the
calves of a soccer player, the
upper back of a lumberjack,
and the forearms of a mechan-
ic. ln case you're not follow-
ing, all of the aforementioned
people train the respective
musculature with a very high
frequency - a frequency that
few trainers, coaches and writ-
ers dare recommend.
Next month, we're going
to make sure there is no ex-
cess room in your shirt when
we share our version of high-
frequency training to make your
body even more muscular and
powerful.
Are You Getting Our Emails?
We email you from
su p po rt@ hypertro p hymax. co m
at least once a week to notify
you of the new weekly habit
and the coaching call plus other
member only updates. lf you're
not receiving the Hypertrophy
M.A.X. member only emails,
please contact the Help Desk
with the subject line, 'Not get-
24 I v.A.x PHASE s
ting HyperMAX emails" and encouragement, share your
we'll add you manually. progress or answer a question.
This forum is just as much yours
Are You Participating ln The as it is ours. TAKE ADVANTAGE
Forums?
OF lT and get educated in one
Our records show that over
spot! Thank you again to each of
half of the members have par- you who checks in regularly and
ticipated in the forums at least has become a valuable asset to
once ! This is good but not great !
HyperMAX!
Come on. lf you haven't joined
the private forums conversation,
what are you waiting for? Com-
munity is what results in account-
ability, support, motivation and
further education. lf you haven't
noticed yet, our forum has some
extremely smart and helpful
individuals and we brag to our
friends about how awesome our
forum is (trust ffi€, we've heard
some horror stories from other
business colleagues who started
forums and they regret it...
not us, because our members
ROCK) ! You are an important
part of the HyperMAX family
and we want to hear from you !
How can we help you? How are
your results? What can you share
with the group? You should be
jumping on the forums AT LEAST
f ive minutes a day to offer some