M.A.

X PHASE 3 1
12 UNIQUE HYPERTROPHY MODELS & ELITE COACHING FOR
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IN THIS ISSUE PHASE 2: MAX-LACTIC

2 HERE WE GROW 18 CUTTING-EDGE 22 A REALISTIC APPROACH

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

4 MUSCLE LOGIC 20 A CHAMPION’S 22

Dedicated to explaining the
theory, science and principles
behind this months phase.
MIND SET
Discover how to grow into a
mindset that takes your mind,
6 FEATURED WORKOUT body and life from good to
great.
MAX-LACTIC:
The High Lactic Threshold
Workouts For Optimal Body
Composition

14 GROW TIME 24 NEXT MONTH &

NUTRITION 21 UPCOMING EVENTS
See what we have in store for you next...
Balanced nutritional strategies,
habits, meal plans and recipes to
fuel your workouts and
recovery.
M.A.X PHASE 3 2
 HERE WE GROW AGAIN
HERE WE GROW AGAIN
Update from Coach Vince
I
couldn’t believe it! After
traveling from Maui to
Kailua-Kona for a quick
stopover before flying to
the Big Island, I sat outside on
our hotel balcony admiring the
clear blue waters of the Kona
harbor - and it hit me - I recog-
nized this place. The only thing
missing was the ABC helicop-
ters circling over hundreds of
super ripped and brave triath-
letes getting ready to take on
the most grueling endurance
race in the world -- the inaugu-
ral “Hawaii IRONMAN Triath-
lon.” In 1977, San Diego-based
John Collins proposed combin-
ing the three toughest endur-
ance races in Hawaii -- the 2.4
mile Waikiki Roughwater Swim,
112 miles of the Around-O’ahu
Bike Race and the 26.2 mile
Honolulu Marathon - into one
event.
On Feb 18, 1978, 15 coura-
geous athletes came to Waikiki
to take on the IRONMAN chal-
lenge. Before the race began,
each person received three
sheets of paper with a few
rules of the course description.
The last page read: “Swim 2.4
miles! Bike 112 miles! Run 26.2
miles! Brag for the rest of your
life!”
In 1981, the race moved from
the tranquil shores of Waikiki to
the barren lava fields on the Big
Island of Hawaii. On my drive to
the hotel I immediately recog-
nized the black lava rock that
3 M.A.X PHASE 3
dominates the landscape, and
I even jumped out of my car so
I could experience the 45 mph
“ho’omumuku” crosswinds and
the 95 degree heat and scorch-
ing sun the athletes experience!
The IRONMAN is now in its
34 year and was my favorite
th
sporting event to watch grow-
ing up. To me it was the ulti-
mate test of the human body,
mind and spirit. Dave Scott,
Mark Allen, Scott Tinley and
Scott Molina - The Big Four -
were my sporting heroes. They
battled each other from 1982
to 1995 and it was this specific
event that was instrumental in
inspiring me to believe in the
IRONMAN mantra, “ANYTHING
IS POSSIBLE.” Call me naive, call
me a dreamer, but at the age of
16, I decided to take this mantra
literally. Why not? Interestingly,
this “unrealistic” belief has only
served me. It’s one characteristic
of mine that I hope gets passed
onto my own kids. This is a big
part of the Live Large message
too.
You see, it was the IRONMAN
mantra that inspired me to train
for the National Junior Triathlon
Championships when I was 16
years old. Instead of going to
bush parties in the summer, I
was training two or three times
a day. I would train before class
and after class every day. The
goal was to represent Canada
at the World Junior Triathlon
Championships by placing in the
top six at Nationals. In July of
1996 the big day arrived. After
swimming 1.5 km in the open
water, riding 40 km up and
down the Niagara Escarpment
I found myself in 7th place - 1
spot away from qualifying - with
100 meters to go in the 10km
run! I sprinted as hard as I could
to the finish line and found the
strength (and speed) to chase
down the final spot and quali-
fied for Worlds! It was the big-
gest accomplishment in my life
and an event that begged the
question, “Hmmm… what else is
possible?”
I finished 52nd of 153 at the
Junior World Championships. I
was the 4th of 12 Canadians. I
still own that Speedo!
Sixteen years later, I am
standing on the starting line of
the place that influenced my
“live large” approach to fitness,
business and life. The moment
was surreal, especially because I
was sharing it with my amazing
wife who is the result of believ-
ing, “ANYTHING IS POSSIBLE!”
 Doesn’t sound journey to the Olympia. There
like much, but is definitely some drama, some
the sprints are hardcore training and an in-
actually very high depth look into our personal
resistance as well. lives. The way the movie unfolds
A few of these will completely depend on what
sprints and most unfolds the week leading into
people (myself in- the show in Vegas, as well as
cluded) are laying what happens on stage. It will
on the floor gasp- definitely be entertaining none-
ing for air, on the theless.
Swim start and run finish of the Hawaii
IRONMAN Triathlon!
verge of vomiting. While filming the movie I
Its HARD, but very managed to hurt my back a bit.
effective or fat This minor set back encouraged
Update from Coach Ben loss. a trip to see my friend and ther-
You can actually feel your apists in Denver. MAT (muscle
What’s going on with me?
body temperature increased activation techniques) creator
After having spent eight weeks
for four hours after each ses- Greg Roskopf and therapist and
on the road making appear-
sion (Hello calorie burning!) I’ve trainer Derek Woodske and my
ances for ALLMAX Nutrition, I
become a big believer in H.I.I.T. team to get things working bet-
arrived home twelve weeks out
It’s harder than most people ter than new. No time to waste.
from the Olympia contest.
can handle at first, but once While in Denver, I actually
Surprisingly, my training on
you’re able to, it seems that fat will be filming my own docu-
the road was great. I have some
literally melts away. I think this mentary of the journey to my
good training partners while
stuff will set a new standard for first Mr Olympia Contest. “Liv-
on the road which keep me on
the amount of fat that can be ing my Dream”. The idea is to
track. At times it gets difficult to
burned on a weekly basis. document my entire prep so it
get all my meals in but I make
Just before weight weeks not only give, you, my fans and
the most of it and never let it
out from the Olympia, I was followers a view into my life, but
stress me.
so blessed to be able to film a also something for me and my
Once back home, training
movie documentary on body- family to look back on to re-
has gone to a whole new level.
building. The idea is to create member this momentous event
Dieting began and my training
a modern day Pumping Iron. in my life.
volume increased. This is how
The film is following the top I’ll leave you with a quote
I choose to get a caloric deficit
seven guys in the world on their that is the current desktop back-
(via increased training volume
ground on my Mac
versus starving myself -- at
and keeps me moving
least at first). My cardio of
when rough times roll
choice for this prep is called
through….
“Wingate Sprint Bike” Pro-
“You have to fight
tocol.
through some bad
For those of you that
days to earn the best
aren’t familiar with this, its
days of your life.”
basically 100% all out inten-
sity for a shorter period of
Let’s make this month
time (10, 15, 20, 30 seconds)
better than last!
followed by a rest of 2-3
With Derek Woodske and Dylan Armbrust.
minutes. Just wrapped up a killer leg session
Armbrust Pro Gym in Denver

M.A.X PHASE 3 4
 MUSCLE LOGIC

MUSCLE LOGIC
I NTRODUCTION
Phase 3 will easily be voted
one of the most excruciating
phases in Hypertrophy M.A.X.
history and it’s all because two
painful words - lactic acid! You
gotta love it and hate it! I can’t
tell you how many training
partners I’ve taken through
lactic acid style workouts that
ended up green within the first
ten minutes and bowed out of
the workout early. Take one
of your friends through these
workouts and they’ll call you in-
sane! Remember, while you’re
dying and feel like crying to
momma, so are all your fellow
HyperMAXers this month!
Get Growth Hormone. Get Anabolic!
This month is dedicated to
maximizing your bodies
ENDODRINE SYSTEM
natural hormonal system
to kick out as much growth
hormone as possible. The
hormonal, or endocrine, system
supports your body’s
equilibrium by releasing
hormones in response to stresses
such as resistance training
or interval training.
* Next month we’ll teach you how to
maximize the most potent hormone,
testosterone, and this month we’ll
teach you how to maximize the most
interesting one, growth hormone.

HERE’S OUR LOGIC BEHIND THE PAIN:

1. Short Rest Periods there is minimal hor- pared GR response
monal response. 3. Be Smart. Do Large when doing unilateral
Generally, the shorter Muscle Mass Lifts First and bilateral exercises
the rest interval, the 2. High Volume + Short at 80 percent of 1RM.
greater the metabolic Rest Periods = Increased In Phase 1 we focused GH increased for both
adaptation. When GH Levels on more single-limb groups but more
you keep the number Extensive research exercises to correct elevated in the bilat-
of RM identical (e.g. shows these two fac- structural imbalances eral group. For best
6RM) but manipulate tors play a huge role between the left and GH response, we start
only the rest interval in dramatic increases right side of the body you with large muscle
(1 minute versus 3 in GH. The key is to and agonist/antago- mass exercises first.
minutes), the growth use a heavy resistance nist muscle pairs. This 4. Use Longer Rest Periods
hormone response (not maximal strength Phase decreased the Between Giant Sets For
varies dramatically. In loads), such as 75 to injury potential and Maximal GH Release
this case, the shorter 85 percent of the 1 improved improper
rest interval, the great- RM. That’s why we movement patters, It’s well accepted that
er GH response. In kick start your first setting you up for shorter rest periods
contract, when repeti- two exercises of your some heavy-lifts back with a high volume
tions are low and the giant set with your to back this Phase. of work results in the
rest interval is long, 6RM. Research has com- greatest GH response.

5 M.A.X PHASE 3
The simple strategy we include
in Phase 3 are longer rest
periods between giant sets: A
full three minutes! Take every
second. This will help you do
manage five things you experi-
ence during intense exercise:
1) The accumulation of fa-
tigue substrates (e.g., lactic
acid)
2) The depletion of energy
substrates (e.g., lowering of
glycogen levels)
3.) Changes in the physio-
chemical state (e.g., lowered
blood pH)
4.) Disturbed coordination of
movement
5.) Lowering of neural con-
duction
These are the 5 interrelated
causes of fatigue, all of which
affect recovery from giant set
to giant set and workout to
workout.
Additional Principles On
Selecting Optimal Rest Periods
1. The length of the rest inter-
val between sets is also a func-
tion of the amount of muscle
mass recruited. The larger the
muscle mass recruited, the
greater the length of rest inter-
val needed. Considering each
giant set starts with compound
movements, you’re going to
tire out faster as opposed to
using isolation exercises for the
entire giant set.
2. Another component when
considering rest periods if the
neural complexity of the exer-
cise. For instance, exercises of
a highly coordinative nature,
such as clean and pulls or pow-
er snatches, need far longer
recovery than simple isolation
exercises like wrist curls or rota-
tor cuff work. Generally, Olym-
pic lifts and compound move-
ments on free weights will also
need a longer rest period than
machine exercises.
3. Rest periods between sets
are also a function of training
age. Tolerance to short rest
intervals with loads of 60-80
percent range (6-20 reps) is a
function of accumulated train-
ing. For instance, well-condi-
tioned HyperMAXers will find
the three minute rest period
probably just perfect. Novice
lifters in Hyper MAX may still
feel gassed at the three minute
mark since your bodies buffer-
ing mechanisms are adapting
to the increase muscle and
blood lactate concentrations!
This is normal.
M.A.X PHASE 3 6
 FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition
TRAINING GUIDELINES
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 last
night? If 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.

Always 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. Remember, 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. If the movement is unfamiliar, spend more time rehearsing it. If 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 and never looking 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 Italian 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. If you cannot control every inch of
the rep, it’s too heavy. If 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
literally save your life. The goal of these workouts is to use a weight where YOU can control and YOU
can complete all the assigned reps on your own.

7 M.A.X PHASE 3
THE WEEKLY PROGRESSION
Week 1 – 2 giant sets
Week 2 – 3 giant sets
Week 3 – 4 giant sets
Week 4 – 2 giant sets but increase
weights 5%
A REVIEW OF THE TEMPO
A 4010 tempo would mean 4 seconds
on the eccentric (lowering), 0 second
isometric (pause), 1 seconds on the
concentric (lifting), 0 second isometric
(pause).
AN IDEAL SPLIT
Monday, Tuesday, Wednesday, Friday, Satur-
day (taking Thursday and Sunday OFF).
A1:A2:A3:A4 means “giant set” so you will
do A1 first, 10 second rest, A2, 10 second
rest, A3, 10 second rest, A4, 3 minute rest
and repeat.
WORKOUT TIPS & FAQ
Need an exercise substitution?
That’s what the Private Membership Forum
is for. Let us know and we’ll fix you up.
Hypertrophy MAXERS don’t make excuses!
Can I change the order of the workouts?
Do NOT change the order of the workouts.
They are prescribed in this order based on
what you will be doing next month.
How do you know how much weight to use?
The tempo and reps dictate weight selection.
If we say to do 6 reps, it means 6 reps. Not 5
and not 7. The 2.5 lb weights are going to be
your friend this month. Utilize them to ensure
you’re using the appropriate weight for your
prescribed reps.
How do I implement the abdominal training?
Abdominal training: Select three of your
favorite exercises and perform 20-30 slow
speed repetitions on each one and rotate
around for 10 -15 minutes (set the clock -
decrease the time between sets each week).
Train your abs at least two times per week in
this phase.
M.A.X PHASE 3 8
 FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

Day 1: Chest & Biceps

EXERCISE SETS REPS TEMPO REST
A1. Barbell Bench Press 4* 6 4010 0
A2. Incline Chest Press 4* 6 4010 0
A3. Incline Dumbbell Flys 4* 12 4010 0
A4. Seated Clean & Press 4* 20 20x0 3 min.

B1. Incline Dumbbell Curl 4* 6 4010 0

B2. EZ Bar Curls With Elbows In Front 4* 6 4010 0
B3. Standing Preacher EZ Bar Curls 4* 12 4010 0
B4. Alternate Hammer Marching Curls 4* 20 20x0 3 min.

NOTES: X means explosive during the tempo

Total Workout Time Week 1 - 23 minutes
Total Workout Time Week 2 - 34 minutes
Total Workout Time Week 3 - 45 minutes
Total Workout Time Week 4 - 23 minutes

9 M.A.X PHASE 3
 Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

Day 2: Back & Triceps

EXERCISE SETS REPS TEMPO REST
A1. Neutral Grip Lat Pulldowns 4* 6 4010 0
A2. 45 Degree Lat Pulldowns 4* 6 4010 0
A3. Bent Over Rows Holding Straps 4* 12 4010 0
A4. Bent Over Alternating DB Row 4* 20 20x0 3 min.

B1. DB Close Grip Press 4* 6 4010 0

B2. Flat Bench Lying EZ Bar Extension 4* 6 4010 0
B3. Incline Bench Lying EZ Bar Extension 4* 12 4010 0
B4. DB Bent Over Row + Kicks Backs 4* 20 20x0 3 min.

NOTES: X means explosive during the tempo

Total Workout Time Week 1 - 23 minutes
Total Workout Time Week 2 - 34 minutes
Total Workout Time Week 3 - 45 minutes
Total Workout Time Week 4 - 23 minutes

M.A.X PHASE 3 10
 FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

EXERCISE
Day 3: Quads & Calves SETS REPS TEMPO REST
A1. Back Squats - Medium Stance 4* 6 4010 0
A2. Back Squats - Wide Stance 4* 6 4010 0
A3. Leg Press - Low Foot Position 4* 12 4010 0
A4. Alternating Plyometric Lunges 4* 20 20x0 3 min.

B1. Standing Calve Raises - Wide Stance 4* 6 4010 0

B2. Standing Calve Raises - Medium Stance 4* 6 4010 0
B3. Horizontal Calf Press - Wide Stance 4* 12 4010 0
B4. Horizontal Calf Press - Narrow Stance 4* 20 20x0 3 min.

NOTES: X represents explosive during the tempo

Total Workout Time Week 1 - 23 minutes
Total Workout Time Week 2 - 34 minutes
Total Workout Time Week 3 - 45 minutes
Total Workout Time Week 4 - 23 minutes

11 M.A.X PHASE 3
 Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Compositions

Day 4: Shoulders &

EXERCISE
Bodyweight Challenge SETS REPS TEMPO REST
A1. Poliquin Raises 4* 6 4010 0
A2. Arnold Presses 4* 6 4010 0
A3. Prone Incline Lateral Raises 4* 12 4010 0
A4. Standing Clean + Push Press 4* 20 20x0 3 min.

B1. Pull Ups* 1* 40 4010 0

B2. Push Ups* 1* 100 4010 0

NOTES: You can alternate push up technique from workout to workout. Shove inwards, shove
outwards, use a staggered hand stance, use a super wide hand stance, use a narrow hand stance,
use a medium hand stance. Feel free to rotate your hand stances from workout to workout.
NOTES: You can alternate pull up technique from workout to workout. Choose from a wide
grip, medium grip, narrow grip, underhand grip and if pull ups are too challenging you can use
a Machine Pull Up. You can change grips near the end to achieve your goal reps if you need a
mechanical advantage.
NOTES: Don’t forget to time how long it takes to accomplish your Pull Ups and Push Ups so that
you can try to do all 140 reps faster next week.
NOTES: X represents explosive during the tempo

Total Workout Time Week 1 - 23 minutes + bodyweight challenge

Total Workout Time Week 2 - 34 minutes + bodyweight challenge
Total Workout Time Week 3 - 45 minutes + bodyweight challenge
Total Workout Time Week 4 - 23 minutes + bodyweight challenge

M.A.X PHASE 3 12
 FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

EXERCISE
Day 5: Hips & Traps SETS REPS TEMPO REST
A1. Lying Leg Curls - Body Extended 4* 6 4010 0
A2. Lying Leg Curls - Bent Flexed 4* 6 80x0 0
A3. One Legged Step Ups 4* 12 4010 0
A4. Dumbbell Deadlifts 4* 20 20x0 3 min.

B1. Prone Incline Dumbbell Shrugs 3 10 4010 0

B2. Standing Dumbbell Shrugs 3 10 4010 0
B3. Shrug + Upright Rows 3 10 4010 2 min.

NOTES: Flex your toes on the concentric portion of the lying leg curls and point your toes on the
eccentric portion.
NOTES: X represents explosive during the tempo
NOTES: During the deadlifts, make sure you are bending over at the hips before you begin
bending your knees to keep the emphasis on the hips, not quads, as this is the hip day.
NOTES: On the dumbbell shrugs, you’re retracting your shoulder blades, not your traps.
Total Workout Time Week 1 - 25 minutes
Total Workout Time Week 2 - 36 minutes
Total Workout Time Week 3 - 47 minutes
Total Workout Time Week 4 - 25 minutes

13 M.A.X PHASE 3
 Phase 3/Month 3: MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition
MONTHLY CALENDAR
LOW INTENSITY WEEK

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 1

Chest & Biceps Back & Triceps Quads & Calves Optional Interval Shoulders & Hips & Traps Off
Optional Interval Cardio Bodyweight Optional Interval
Cardio Challenge Cardio

MEDIUM INTENSITY WEEK

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

WEEK 2

Chest & Biceps Back & Triceps Quads & Calves Optional Interval Shoulders & Hips & Traps Off
Optional Interval Cardio Bodyweight Optional Interval
Cardio Challenge Cardio

HIGH INTENSITY WEEK

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

WEEK 3

Chest & Biceps Back & Triceps Quads & Calves Optional Interval Shoulders & Hips & Traps Off
Optional Interval Cardio Bodyweight Optional Interval
Cardio Challenge Cardio

HIGH INTENSIT Y 2- CALCULATED PROGRESS WEEK

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

WEEK 4

Chest & Biceps Back & Triceps Quads & Calves Optional Interval Shoulders & Hips & Traps Off
Optional Interval Cardio Bodyweight Optional Interval
Cardio Challenge Cardio

DAY 29 DAY 30 DAY 31 DAY 1 DAY 2 DAY 3 DAY 4

WEEK 5

Off Off Off

START NEXT PHASE

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

M.A.X PHASE 3 14
 GROW TIME NUTRITION

GROW TIME
A quick lesson on protein synthesis:
As people who exercise, we eat protein to
stimulate protein synthesis. Protein synthesis can

NUTRITION
also be called anabolism (the process by which
we build up muscle tissue). For this process to
occur, amino acids must first be present in the
blood stream (whether that comes from food
we eat, or from our bodies breaking down
muscle tissue). The rate limiting factor of protein

P
hase three nutrition is going to focus on the
concept of optimizing muscle growth around
the workout.
Pre workout, we want to ensure to consume
a low fat, high protein meal. A faster absorbing
protein source is a better choice at this time
because it quickly frees up the necessary amino
acids to ensure your body has what it needs to fuel
energy production and muscle contraction. Being
deficient in any of the 20 amino acids is a surefire
way to not build muscle.
Some examples of faster absorbing protein
sources are:
synthesis is the amino acid leucine.
For protein synthesis to occur, leucine must
pass a threshold (3-9 grams depending on
bodyweight) and this must be consumed all
at once. The foods we eat contain leucine while
some foods have more than others.
To maximize leucine intake from your diet,
check out this chart provided by Dr. Wilson’s
labs that shows the leucine content per gram of
various protein sources.

Egg whites
Whey protein
Lean fish
Poultry (sometimes)

It might also be a good idea to consider an amino

acid supplement at this time. Whether it be BCAA
or EAA (essential amino acids), both are effective
at stimulating protein synthesis (the main reason
we eat protein in the first place).

Noting that leucine stimulates protein synthesis

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is a very important fact. If your daily protein
consumption is high enough, it may be sufficient
to simply consume supplemental leucine or BCAA
BETWEEN meals to stimulate protein synthesis
to maintain muscle mass and grow. Not having
to consume a full meal (in the case of someone
looking to shed bodyfat on a calorically reduced
diet, this fact is vital), can be a valuable tool in
keeping your daily caloric intake down, while still
maintaining muscle.

15 M.A.X PHASE 3
Other considerations around
the workout are what types
of carbohydrates are best, and
what amounts?
The effect of carbohydrate
is not as substantial as most
people think in improving recov-
ery per se. Post workout carbo-
hydrates will lessen the catabolic
effect of exercise, and will also
kick start the replenishment
of stored glycogen that has
been burned off during intense
exercise. But a word to the wise,
the most difficult and intense
weight training sessions that last
one hour or less, will not burn
nearly as many carbohydrates as
people believe. For most people
20-30 grams will be more than
sufficient.
Post workout is a great time
For those looking to
maximize muscle growth,
0.4g/kg of bodyweight is
more than enough to get the
most out of the post workout
window of increased nutrient
absorption.
to consume carbohydrates for
many reasons. This is the time
when you can be positive your
body will be insulin sensitive
and use most of that which
you consume. Other times of
the day, insulin sensitivity is
decreased which simply means
you do not use sugars as well.
When your cells are insensitive
or “resistant” to insulin, you
will store dietary carbohydrates
as fat.
Another important fact to
note is that when insulin levels
in the blood are elevated (that
means having consumed any
amount of carbohydrate), fat
burning is halted, and fat stor-
ing begins (insulin is a stor-
age hormone - you will store
anything that is present in the
blood at the time of elevated
insulin levels). Therefore, con-
suming fats pre or post workout
when you intend on elevating
insulin levels with dietary carbo-
hydrates is not a good idea if a
lean physique is your goal.
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training journal, get your physique
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contest and anything else on your
mind! Find out what Hypertrophy
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month… we’ll see you on the
inside!
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FORUMS
M.A.X PHASE 3 16
 GROW TIME NUTRITION

Here are a few post workout nutrition meals that

consist of primarily proteins and carbohydrates:

1. Boneless turkey

THE STIR FRY

breast
Egg whites

OPTION:
Rice
Veggies

2.
THE TRIPE S Salmon
Sweet potatoes

SOLUTION:
Spinach

3.
GET LEAN FAST
White Fish
Quinoa
Vegetables

OPTION:
17 M.A.X PHASE 3
4.
CRAVING Chocolate Milk

CRUSHER Almond Ezekiel

OPTION:
Cereal

5.
THE BULKER Banana
Vector cereal

BREAKFAST Cottage cheese

OPTION:
6.
THE LEAN Oatmeal

BREAKFAST
Berries
Greek yogurt

OPTION:
M.A.X PHASE 3 18
 CUTTING EDGE SUPPLEMENT STACKS

CUTTING-EDGE SUPPLEMENT STACKS

POST WORKOUT SUPPLEMENTATION

A
s Aristotle said, “The whole is greater than the sum of its parts.” In bodybuilding, this phrase
means that it’s more important to synergistically combine all the foundational nutrition strate-
gies -- calories, macros, and hydration -- before getting too excited about what’s in your post
workout shake, which is simply one part. In short, don’t expect magical results from the Post
Workout Shake if compliance to your calories, macros and hydration is not in order. Now, when you
have the foundation of your nutrition in tact, that’s when these shakes will give you an edge.

PROTEIN INTAKE. CARB INTAKE. CREATINE INTAKE.

Should be 0.6g/kg of lean
bodyweight. So if you weigh
80 kg and have 15% body fat,
you would need 40 grams
of protein. Opt for a whey
protein over casein for a faster
digestive response. Whey is re-
sponsible for greater increase
in protein synthesis upon
ingestion, whereas casein
protein releases its amino acids
at a slower rate from the gut -
not the optimal situation after
a tough workout. Whey is also
preferable because it has an
antioxidant effect and sup-
ports the immune system.
Should be influenced based on
the number of reps per work-
out, that is the total training
volume. Based on our work-
outs ranging from 176 reps in
Week 1, 264 reps in Week 2
and 352 reps in Week 3 and
176 reps in Week 4, adapt your
carb intake based on the week
and your current LMB (lean
body mass):
- Week 1 - 0.8 g/kg/LBM
- Week 2 - 1.0g/kg/LBM
- Week 3 - 1.2 g/KG/LBM
- Week 4 - 1.0/kg/LBM
In terms of optimal carb
Creatine is an essential supple-
ment to ingest post-workout
because it’s your body’s first
energy source. It plays a pri-
mary role in energy metabo-
lism and is a more efficient
energy source than ATP. To
maximize your hypertrophy
and strength gains, add in five
grams of powdered creatine
monohydrate - and it’s a good
idea to take five grams before
training, too.
Recommended Products:
- Power XD
http://www.BlueStarNutritionals.com

Recommended Products: sources, combine a blend of - Creatine Monohydrate

- Iso-Smooth
http://www.BlueStarNutritionals.com
- Isoflex from AllMAX
- Hexapro from ALLMAX
http://www.allmaxnutrition.com
- Prograde Protein
http://www.VinceDelMonteNutrition.com
fruit juices and carb powder. http://www.allmaxnutrition.com
Go with a high glycemic index
juice like pineapple or grape
and combine it with a carb
powder that complements the
taste. Pineapple juice, vanilla
protein powder and orange
Gatorade is a tasty mix. If you
have more than 15% body fat
or you are trying to maximize
fat loss, avoid post workout
carbs completely.

19 M.A.X PHASE 3
GLUTAMINE
INTAKE.
There is a correlation between
muscle gain and how strong
your immune system is. Gluta-
mine helps boost the immune
system. To accelerate glycogen
resynthesis and glutamine
levels, which are also crucial
for an anabolic environment
and to prevent overtraining,
consume 0.33g/kg. So a 90
kg individual would consume
30 grams. If you have more
than 15% body fat or you’re
looking to maximize fat loss,
it’s advisable to eliminate all
your post-workout carbs and
double your glutamine intake
instead.
Recommended Products:
- Glutamine XD
http://www.BlueStarNutritionals.com
- Glutamine
POST WORKOUT SHAKE
OF THE MONTH
SUNSHINE SENSATION!
1 cup of frozen cranberries or cranberry juice
1 cup of freshly squeezed orange juice
2 scoops of vanilla protein powder
from ISO-SMOOTH or ISO-FLEX
1/2 tsp honey
1 scoop of greens powder
Blend and Enjoy!
GREENS
POWDER.
The more alkaline you are,
the more anti-catabolic you
are. Cortisol puts your body
in an acidified state and 1 or
2 scoops of a greens powder
alkalizes you and reverses that
state nice and fast.
Recommended Products:
- Genesis
http://www.VinceDelMonteNutrition.com
GLYCINE
INTAKE.
This amino acid helps elevate
immune system function and
speed recovery when com-
bined with glutamine as they
are both building blocks for
glutathione, which is used to
measure the strength of the
immune system.
Glutathione also helps de-
toxify. Glycine also helps lower
cortisol faster and is an effec-
tive anti-inflammatory.
Be warned though, taking
more than two grams the
first time might put you in the
washroom because it assists
your liver with detoxification.
You can add one gram from
workout to workout without
exceeding 10 grams.
M.A.X PHASE 3 20

W
hat allows champions to
grow into champions?
I’m sure it’s the culmina-
tion of many factors that
ultimately lead to someone’s
success, and each month I will
try to give you an insight into
the factors that I believe are
the greatest contributing fac-
tors to anyone’s rise to the top.
This month I chose to focus
on one enormous aspect of suc-
cess in life: PERCEPTION!
In order for someone to
become great, we must learn
to only allow positive thoughts
to influence our actions. If we
constantly allow our minds to
“BELIEVE IT OR NOT,
THERE IS A
POSITIVE
IN EVERY
SITUATION,
EVERY COMMENT,
EVERY FAILURE,
EVERY STUMBLE,
AND EVEN
EVERY LOSS...”
21 M.A.X PHASE 3
A CHAMPION’S MINDSET
A CHAMPION’S
MINDSET:
BY BEN PAKULSKI
be bombarded with negativity
and the sensationalism of the
modern world, we don’t stand
a chance of getting where we
want to go.
If you truly want to change
your life for the better, change
begins with the way you view
the world.
So many times in life we al-
low our minds to be filled with
negativity that easily creeps
up on us.
Your freedom to choose
your perception might be the
only true freedom that exists in
the world.
Getting ready for the Olympia with Ryan Watson!
Looking for positives can some-
time be a challenge, but once
you train your brain, like any
habit, it becomes second na-
ture. Just like you’ve trained
your brain to expect the worst,
so too can you train your brain
to accept only the best. Noth-
ing in life needs to be a stress.
Perhaps some things can be “a
kick in the butt” to remind you
to get to work, but that’s all it
is.
The true ‘master of his mind’
will find something in all situa-
tions to make him happy and
smile.
I call it “finding the joy.”
 The biggest guys Powerhouse has ever seen?
Find the joy in cardio, find the
joy in your crazy workouts, find
the joy in helping your crazy
coworker (maybe your kind
words can change his life). Find
the joy in the parking ticket you
just got - you are putting food
on the table for someone’s
family.
All that being said, it can be
difficult at times to completely
avoid all the negative rubbish
thrown around in the media -
sometimes choosing to accept
that which you cannot change
is a great tool.
One of the ways I learned to
implement an attitude of posi-
tive perception in life is to take
Dreke and Ben
on an ‘attitude of gratitude.’
Start each day with three
minutes of gratitude.
I do this while lying in bed.
You can find thousands of
things to be grateful for - if you
want to.
OR, conversely, you can also
find thousands of things to
complain about - the CHOICE is
yours!
Perception in the key.
Treat every day as a learning
experience - as a test in life’s
lessons. The best books and
quotes are only effective if you
actually implement them in the
test of life.
I know it all sounds a bit
cheesy, and sounds like it might
not work to change your life.
But take it from me, regard-
less of the things in life that
you can’t control, if you take
control of the things in life
that you CAN control, you will
lead a happy life for the short
time you spend on this planet.
Practice finding joy in the small
things in life and the things you
look at change. Joy will present
itself everywhere you turn. No
point in waking up each day
and being grumpy about life!
“FIND THE
POSITIVE,
FIND THE
JOY, OR
CHANGE
IT!”
M.A.X PHASE 3 22
 A REALISTIC APPROACH TO LIVING LARGE
A REALISTIC
APPROACH TO
LIVING LARGE:
BY VINCE DEL MONTE
HOW DO YOU HANDLE SETBACKS & STRUGGLES
& UTTER DISAPPOINTMENT?
W
hile watching the 2012
Olympics in London, I
had my eye on a few
of my favorite athletes
(some that I personally compet-
ed and trained with years ago)
and was stunned by the over-
whelming amount of heartache
experienced by many of my
fellow Canadians.
Thirty-seven year-old Simon
Whitfield, and Canada’s flag-
bearer, saw his shot at a third
Olympic medal dashed when
he crashed, just moments into
the bike portion of the race. He
hit a speed bump in the worst
possible spot.
The Canadian women’s soc-
cer team was unquestionably
robbed of a victory against
the US to advance to the Gold
medal game because of two
back-to-back “sketchy” calls
from the referee.
Paula Findlay, gulped down
23 M.A.X PHASE 3
tears, her face melted into a
mask of pain and humiliation,
as she finished the Olympic
triathlon in dead last. Her legs
were dead but she ran and
wept and screamed inside –
and she finished.
Canadian sprinters came
across the finish line in the
men’s 4x100 relay in third
place. Only instead of celebrat-
ing, they were all in tears from
being disqualified because of a
lane violation.
And lastly, Nate Brannen,
Canada’s top 1,500-metre run-
ner, who I trained with through
high school.
Nate arrived in London to
chase down a medal but his
dream was crushed when he
tumbled to the track during
the blisteringly fast 1,500-metre
semifinal. Although he picked
himself up from the ground,
leg bleeding, he ran his heart
out to the finish the last 600
metres, eventually finishing
12th. Less than four seconds
away from 7th place which
would have qualified him for
the final. I heard Nate say that
moment was “the lowest point”
of his life. If you saw the race
then you will know that Bran-
nen’s heartache was written all
over his face. He walked off the
track utterly distraught, with
nasty-looking gashes running
down his calf. I know it will take
a while for the gut-wrenching
feeling to go away. I went to
Nate’s Facebook Fan Page to
see the hundreds of messages
of support and came across this
outstanding editorial from The
Record. It’s worth sharing:
Nate Brannen may not have
shown the world how to win a
medal at the Olympics this week,
but he did something as impor-
tant and perhaps more rare.
 The Cambridge runner taught
80,000 spectators inside London’s
Olympic Stadium, and millions more
watching around the world on TV,
how to compete with courage,
perseverance and true integrity.
Even when victory was impossibly,
agonizingly out of grasp. That
should make him a winner in sports
and life in anyone’s book.
Try for a minute to see the race
through his eyes. After waiting
four years for his second shot at an
Olympic medal, after overcoming
injuries and training seemingly end-
less and always exhausting hours,
the 29-year-old was giving his all in
a blisteringly fast 1,500-metre semi-
final on Sunday. The faces in the
roaring crowd blurred as he rushed
by. The finish line and his dream lay
ahead, waiting. Then the unex-
pected and disastrous happened.
He made one misstep.
Emerging from a tangle of legs
and feet, he fell, face-first on the
track then heard the other runners
thunder by as one of them stepped
on his calf and tore it open.
What must have gone through
Nate posted this on Facebook afterwards - and
this is the attitude that I wish upon all Hyper-
trophy M.A.X. members….
his mind in a second or two? Did
the pain in his leg bring back ago-
nizing memories of the torn ham-
strings, broken bones, ankle sprains
and stress fractures he had suffered
but put behind him? Did he recall
missing the final by less than a
second at the Beijing Olympics four
years ago? Did he ask why this had
happened to him, when he was in
the best shape of his career? Did he
shudder at all the eyes watching his
humiliation? Or was he tempted to
flee from all those eyes and out of
that stadium as quickly as possible?
Only Brannen knows what
flashed by in those moments. But
the world knows what he did next.
He got up. He got back in the race.
He ran as hard and fast as he could.
And even though he couldn’t catch
the leaders, he finished the race
ahead of one of the other runners
who just moments before had left
him so far behind.
What a Herculean feat. Falling
and getting back up to speed at
this level takes incredible physical
energy. But it also took immense
courage to get up, try to get back
in the race and finish it. Brannen
may not be a medal winner, but he
demonstrated all the guts and cour-
age it takes to become one.
It is said that more than 2,000
years ago the great Chinese phi-
losopher Confucius remarked: “Our
greatest glory is not in never falling,
but in getting up every time we
do.” He must have been talking
about someone amazing, someone
like Canada’s Nate Brannen.
To me, this is another attitude
that represents LIVING LARGE!
This is how Hypertrophy M.A.X.
users respond to heartache and
disappointment. I believe that
all the Olympic athletes who
experienced disappointment
and didn’t go home with any
hardware are examples of true
champions. They will take an
unfortunate situation and turn
it into a positive one. They will
get back up. Like always, they
will keep fighting like hell! That
is what living large is all about.
“OUR
GREATEST
GLORY IS NOT
IN NEVER
FALLING, BUT
IN GETTING UP
EVERY TIME
WE DO”
- CONFUCIUS
M.A.X PHASE 3 24
 NEXT MONTH & UPCOMING EVENTS
NEXT MONTH & UPCOMING EVENTS
A
fter Phase 3 you’re going to
be four weeks away from
taking your after pictures.
Boom! Are you ready to
shock the world with your 16-
week transformation? Make every
day count because the competi-
tion is fierce!
Next month we’ll be taking
you to the one and only Down-
town Powerhouse Gym in Tampa
Bay, Florida. This was filmed
while Vince was one week out
from his IRONMAN photo shoot
and while Ben was 12 weeks out
from his first Mr. Olympia com-
petition, so you’ll get to see us
training “balls out” (not literally)
this phase! You guys are getting
a good handle on the technique
and now it’s time to start crank-
ing up the intensity and showing
you how we really train.
Phase 4 of Hypertrophy
M.A.X. is called MAX-VOLUME:
The Overreaching Workouts to
Break Through Your Pleateau.
Be sure to watch the killer video
trailer too! Next month is going
to be a game-changer! Not only
will you be training with 20%
more volume than any other
month but we’ve also got SIX
(6) full-blown workouts for you
in one week, so this will be the
ultimate test of your body, mind
and spirit. Do not fear! These
were the same workouts Vince
did while in prep for his photo
shoot on virtually zero carbs,
and he survived with the corti-
sol-managing supplement stack
we’ll share next month. You’re
going to also learn the three key
secrets behind strategically over-
reaching, without overtraining.
While everyone else is paranoid
about overreaching, we’ll show
25 M.A.X PHASE 3
you how to train at the upper updates. If you’re not receiving
echelon of your abilities, recover the Hypertrophy M.A.X. mem-
from it and then experience su- ber only emails, please submit a
per compensation greater than ticket at www.hypertrophymax.
ever. If you thought Phase 3 was com/helpdesk with the category,
tough, wait until you see what “Not getting HyperMAX emails”
we have for you next month! and we’ll add you manually.
Top Forum Contributors So Far
- THANK YOU! We’re extremely Are You Participating In The
thankful for those of you who Forums?
have fostered the growth of our
killer community! You have EX- Our records show that over half
CEEDED our expectations! of the members have participat-
ed in the forums at least once!
1. The_Buffer This is good but not great! Come
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on. If you haven’t joined the pri-
3. athornton927
vate forums conversation, what
4. SpartanWarrior
5. Laptopdavinci are you waiting for? Community
6. Razorguts is what results in accountability,
7. teamchad support, motivation and further
8. rebeka education. If you haven’t no-
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extremely smart and helpful
11. sean.lifeisgood
individuals and we brag to our
12. jason_horstman
13. Carl Richmond friends about how awesome
14. mossimus our forum is (trust me, we’ve
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it… not us, because our members
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ROCK!) You are an important
21. abaxter part of the HyperMAX family
22. luribe and we want to hear from you!
23. wardswaytofitness How can we help you? How are
24. brandown_s_crowe your results? What can you share
25. Vinnie Leone
with the group? You should be
26. branner1
jumping on the forums AT LEAST
27. seiken85
28. mdblaise five minutes a day to offer some
29. portiaally encouragement, share your
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This forum is just as much yours
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new weekly habit and the coach- HyperMAX! FORUMS
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26 M.A.X PHASE 3