Muscle and Strength

TABLE OF CONTENTS
Introduction .......................................... 2
Progessive Overload ............................ 3
Progression Chart ................................ 7
Muscle and Strength Schedule ........... 9
Muscle and Strength Day 1 ................. 10
Muscle and Strength Day 3 ................ 11
Supplements ........................................ 14
Ultimate Diet ........................................ 16
Progressive overload is the practice of increasing either reps or

weight workout to workout. This increases the stress on the muscle
and causing it to improve, grow and get stronger.
Bodybuilders get caught in a rut and I see this all the time, they never
improve! Powerlifters, on the other hand, are all about periodization
(using different phases of training) to increase their strength and ultimately their 1-rep max. What if we combined the volume and muscular
overload of bodybuilding with a powerlifting base to build strength
and maintain constant progression?
Thats right, you get the ultimate training system for both muscle and
strength.
You Need to Determine Your One Rep Max

First we will need to determine our 1-rep max (1RM). This is what the
programming for the bread and butter exercise, or the prime movement for each workout is based on. Use the following calculator to
estimate your one-rep max for each lift:
Determine Your One Rep Max
Use this calculator to determine your estimated 1-rep max based on a

heavy weight and number of reps you know you can perform.
For example: 225lbs x 5 reps on the bench press. You will need to
calculate your estimated 1-rep max (1RM) for the bench press, squat,
deadlift, and shoulder press All calculations for weeks 1-5 use the 1RM
you calculated above. Week 6 uses the new 1RM value you earned in
week 5.
All calculations for weeks 1-5 use the 1RM you calculated above. Week
6 uses the new 1RM value you earned in week 5.
Earning Pull-Up Max Reps

Pull-ups are calculated and planned based on reps performed with a
constant weight. This can be your bodyweight or with added
resistance.
Here are the steps you take to earn your pull-up one-rep max:
Can be performed wide-grip overhand or neutral grip
( just be consistent)
Take however many pull-ups you think you can do and do half
as many
Rest 2 minutes and then do one all out set to failure to find out
your true maximum number of reps
Once you can meet or exceed 20 reps as your max reps with
your bodyweight, you will need to add 5-10lbs with a dip belt,
weight vest, or simply holding a DB between your feet. Then you
will perform the above to find out your max reps with the new
added weight. From this point you can add another 5lbs every
time your max reps exceed 15 reps
If you are just beginning and cannot perform an unassisted
pull-up, you should begin with an assisted pull-up machine using
the amount of resistance that allows your max reps to be around
5. Using this resistance level, use the method described above to
find out your maximum reps with that amount of resistance. You
will use that estimate, with the same amount of assistance weight
for your program. Your goal is to be able to do at least 10 reps at
a certain assistance level before you increase the difficulty for
the next cycle by removing as much of the assistance weight as
you are comfortable with. Your goal is to work the assistance
down to a minimum and to be able to perform unassisted
pull-ups.
No Programmed Weight for Secondary Exercises?
There are no programmed weights for the auxiliary (secondary) exercises because they are better accomplished by feel. Think of them as
electives in college. You have your major courses pre-determined by
the curriculum, but the credits you need to fill beyond that can come
from a variety of classes.
Form is paramount here because our goal is to provide maximal stimulation to the targeted muscle group. Pick a weight you are comfortable
with for week one, and increase it only if you are able to achieve the
targeted rep range easily with perfect form.
Also dont be afraid to lower the weight if you were particularly

drained by the main movement of the day. Correct form and targeted
muscle recruitment is the key.
Make sure to calculate your workouts before you even go into the
gym. This will help you to visualize the lifts. If your estimated 1-rep
maxes are accurate, you WILL accomplish these lifts and it is more of a
to-do list than a question of if you can or cant do it!
If any calculations give you a number that isnt whole or not possible,
round up or down to the nearest possible weight depending on how
you feel, just make sure you note what you did! Example: 265lbs x .65
= 172.25lbs (not a possible weight), I am feeling strong so I will round
to 175lbs.
Week 1: WarmUp, 1RM x .65 x 8 reps, 1RM x .60 x 9 reps, 1RM x .55 x 10 reps
Week 2: Warmup, 1RM x .60 x 10 reps x 5 sets
Week 3: Warmup, 1RM x. 70 x 7 reps, 1RM x .65 x 8 reps, 1RM x .60 x 9 reps
Week 4: Warmup, 1RM x .8 x 5 reps, 1RM x .75 x 7 reps, 1RM x .70 x 8 reps
Week 5: Warmup, 1 RM x .50 x 6 reps, 1 RM x .70 x 5 reps, 1RM x 1.05 x 3 reps
The final set of our main movement from week 5 is 5% greater than
your initial 1RM. Provided you are able to complete 3 repetitions, it is
your new 1RM to be used starting in week 6, and through the next
cycle of your progression.
Week 6: (DELOAD) Warmup, NEW 1 RM x .65 x Failure, NEW 1 RM x .65 x reps
from first set/2, NEW 1 RM x .65 x reps from first set/4
After setting a new 1-rep max in week 5, week 6 is meant to serve as a

functional deload, where repetitions are increased and weight is decreased. After week 6, start again with week 1.
In each week except 2 and 5, feel free to exceed the prescribed repetitions for the second and third working sets if you are able, to challenge yourself further!
BUILD MORE
MUSCLE & STRENGTH
Muscle and Strength 4 Day Workout Routine
Here is a sample schedule:
Day 1 Bench Press and Biceps

Day 2 Off
Day 3 Squats, Legs and Calves
Day 4 Pull-Ups, Back and Triceps
Day 5 Off
Day 6 Deadlifts and Shoulders
Day 7 Off
BUILD MORE
MUSCLE & STRENGTH
(see page 7)
Bench Press Can be free weight or Smith machine, barbell or dumbbell,

incline, decline, or flat. Just be consistent for AT LEAST the entire 6-week
phase.
Day 2 Off
BUILD MORE
MUSCLE & STRENGTH
(see page 7)
Squat- Can be front or back squat, Smith Machine or free weight.

Just be consistent for AT LEAST the entire 6 week phase!
Pull-ups: Can be wide grip overhand or neutral grip. Just be consistent

for AT LEAST the entire 6 week phase!
Week 1: Max reps x .6 x 5 sets
Week 5: Max Reps x 1 x 2 sets Week 6: Max Reps x 1.2 x 1 set
Triceps Rope Extensions: 30 reps, start with one weight and lower as
necessary at failure until 30 reps are achieved
(see page 12)
(see page 12)
Deadlift: Freeweight barbell is strongly preferred, but Smith machine or

dumbbell can be substituted. Just be consistent for AT LEAST the entire
6 week phase!
Shoulder Press: Can be barbell, dumbbell, or Smith machine. Just be
consistent for AT LEAST the entire 6 week cycle.
Cardio During This Program
I usually recommend high intensity interval training, but this is a very
demanding program and we want to promote recovery. For this purpose, I recommend at least 2-3 sessions at 20 minutes each post
workout (or anytime NOT preworkout, see this) for overall health.
Increase cardio as needed to keep losing fat or if trying to gain lean
mass, keep it at the recommended 2-3 times per week.
We will keep it simple. A pre-workout with adequate beta alanine and

creatine, an intra-workout to fuel your muscles during training, a pump
inducer to provide sick blood flow and pumps, a NAD-enhancer and
finally a performance carbohydrate and high quality protein for fuel!
Pre-Workout (Consume 30 minutes prior to your workout)

HPN P3
MTS Nutrition Vasky
HPN Nr
MTS Nutrition Carb 10
Intra-Workout (Sip during training)
MTS Nutrition Machine Fuel
Post-Workout (Consume immediately after training)
MTS Nutrition Machine
Whey MTS Nutrition Carb 10
If under 200lbs, consume 1 scoop Carb 10 with 1 scoop Machine

Whey. If over 200lbs, consume 2 scoops Carb 10 with 1 scoop
Machine Whey.
HPN P3: Hard-hitting, clinically dosed pre-workout to create the
perfect training environment.
MTS Nutrition Vasky: The ultimate pre-workout pump inducer
PERFECT for stacking with P3.
HPN Nr: Increase NAD levels to take muscle endurance and
pump beyond imagination.
MTS Nutrition Carb 10: Low molecular weight carbohydrate
designed to saturate muscles quickly with fuel for the most epic
pump.
CORE Nutritionals CORE ABC: Hyper-Saturate your muscle cells
with BCAA alongside beta alanine.
MTS Nutrition Machine Whey: Create rapid amino flooding into
your muscles to maintain the pump and promote recovery post
workout.
May the muscle and strength be with you!
After six weeks on this program you will walk into the club with your
arms bursting out of your sleeves. You know that when asked
How much ya Bench? that you will have a damn impressive answer!
Go make gains and get stronger because doing both at the same time,
Thats Not A Game!
Muscle and Strength. Not one or the other. Both!

We want the Arnold-like body that the ladies (and men if youre a lady)
admire and lust after but we also want to be able to answer the question of How much do you bench with an impressive answer. The
question is, Can we have both, or do we have to choose one or the
other?
This article will outline a detailed diet plan. It is based on your bodyweight and will tell you what to eat during the day. We will also provide
a comprehensive nutrition plan that wil fit around your training and
help you to maximize strength while maintaining a lean body and
making lean mass GAINZ!
If lifting heavy weights while looking like a Greek God is your goal,
grab Thors hammer and get ready to do work!
Controlling Insulin Throughout the Day and Slowly

Increasing Calories
The key to gaining lean mass is to increase macronutrients (protein,
carbs and fats) and calories to gain approximately .5-1lb per week. We
also like to keep bodyfat in check. I recommend never going over
15-20% bodyfat or if you compete, about 20 pounds above your stage
weight. This will slowly pack on lean mass and with the workout nutrition we will toss in here, we will be adequately fueled to make unprecedented strength gains and also to ensure that you are primed to pack
on sexy lean mass, not ugly fat!
The way I like to do this is simple. Add calories when you stall in weight.
Its that simple. And for dieting, when you stall, cut calories. Well, this is
where we will take two diets and you can choose which one you use
based on your goals and we will Pimp Your Diet to make it more
geared toward gaining muscle and strength!
If you are under 8-12% bodyfat and want to gain lean mass, this is
the plan for you.
If you are over 12% bodyfat, this is the plan for you.
The Modifications
You have the vehicles to gain lean mass and lose fat, now we need to
make sure we are fine-tuned for gaining muscle and strength. This is
where we utilize nutrients around training to accomplish this.
Glucose is your bodys preferred fuel source. Glucose is derived from
carbohydrates. Unfortunately taking glucose (AKA dextrose) can cause
your insulin levels to spike and then drop fast, causing you to lose
energy, or crash during training.
When this happens, it will negatively affect your performance and that
will impact your ability to build muscle. Luckily we have MTS Nutrition
Machine Carb 10. This has a low molecular weight yet extremely minimal insulin response so it replenishes your muscles fast without the
deleterious effects of an insulin spike and crash.
When this happens, it will negatively affect your performance and that
will impact your ability to build muscle. Luckily we have MTS Nutrition
Machine Carb 10. This has a low molecular weight yet extremely minimal insulin response so it replenishes your muscles fast without the
deleterious effects of an insulin spike and crash.
So we will take the above diets and make one simple modification
We will insert workout nutrition into this program. Whether bulking or
cutting, this will aid in building muscle and strength by providing your
body with the nutrients that it needs during training.
First off, you need carbohydrates. As stated before, you will get this
from Machine Carb 10 since it infuses the muscles with much-needed
carbs without the crash you get from spiking insulin. We will put 25
grams of carbs in the pre-workout mix, or one scoop.
We will also need ample beta alanine and creatine, in FULL DOSES!
Together, these ingredients have been shown to aid in the GAINING of
both muscle and strength. Thus, we have three choices:
HPN P3
Core Nutritionals Core Fury
MTS Nutrition CLASH
So to get this correct, here is what we will do in the 90 minutes leading
up to your workout:
T-90 Minutes: Normal meal based on the diet plan you are following.
This SHOULD be a carb containing meal if one is allotted on the plan.
T-30 Minutes: Consume the following shake:
1 scoop Machine Carb 10
FULL SERVING P3, Core Fury or CLASH
Then train!
Intra-workout. Intraworkout we do not need more carbs, but we need
branch chain amino acids, or BCAAs. BCAAs fuel your muscles with what
they need when they need it most and help you to lose fat and build lean
massthe keys to building muscle and strength. This is what you consume during training:
2 scoops of MTS Nutrition Machine Fuel mixed with 20-24 oz water.
This will also provide Taurine and Agmatine for pumps and blood flow!
Post-workout. Post-workout is the time to recover and rush nutrients to

your cells. We also want to limit the insulin spike to avoid fat gain but also
get it in fastfat is not a component of muscle and strength. Thus, the
only carb that has the low molecular weight to get in there fast with very
little insulin response is Machine Carb 10.
We also want a FAST protein that is high quality, or a quality whey isolate.
This is what you need post-workout:
If over 200lbs, 2 scoops Machine Carb 10.
If under 200lbs, 1 scoop Carb 10. 1 scoop MTS Nutrition Machine
To optimize the mitochondrial effects of Carb10 and your ability to
generate ATP while training we strongly recommend incorporating
HPN N(r) into your daily supplement regimen at a dosage of 2 capsules per day 1 hour pre-workout.
Adjusting the Muscle and Strength Diet

Adjust the diet as outlined in the articles but NEVER touch the workout
nutrition. This will not change, ever. Simply adjust everything else and
keep this consistent. This will ensure the perfect fuel when you need it
most for muscle and strength, around training!
Morning Trainers
If you train first thing in the morning, simply take your pre-workout
shake of Machine Carb 10 and your pre-workout and go. This should
be adequate to fuel an epic session!
Putting it All Together

We have tried this approach on many athletes and the results in both
muscle and strength have been astounding. Give this program a try
whether dieting or bulking and see gains in muscle and strength that
you never thought were possible.
And of course, treat every workout like it is your last workout!
Heres to GAINS like youve never seen before. Because making the
best gains ever in muscle and strength, thats not a game!

Muscle and Strength

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TABLE OF CONTENTS

Progressive overload is the practice of increasing either reps or

You Need to Determine Your One Rep Max

Determine Your One Rep Max

Use this calculator to determine your estimated 1-rep max based on a

Earning Pull-Up Max Reps

Also dont be afraid to lower the weight if you were particularly

After setting a new 1-rep max in week 5, week 6 is meant to serve as a

MUSCLE & STRENGTH

Muscle and Strength 4 Day Workout Routine

Here is a sample schedule:

Day 1 Bench Press and Biceps

MUSCLE & STRENGTH

Bench Press Can be free weight or Smith machine, barbell or dumbbell,

MUSCLE & STRENGTH

Squat- Can be front or back squat, Smith Machine or free weight.

Pull-ups: Can be wide grip overhand or neutral grip. Just be consistent

(see page 12)

(see page 12)

Deadlift: Freeweight barbell is strongly preferred, but Smith machine or

We will keep it simple. A pre-workout with adequate beta alanine and

Pre-Workout (Consume 30 minutes prior to your workout)

If under 200lbs, consume 1 scoop Carb 10 with 1 scoop Machine

Muscle and Strength. Not one or the other. Both!

Controlling Insulin Throughout the Day and Slowly

Post-workout. Post-workout is the time to recover and rush nutrients to

Adjusting the Muscle and Strength Diet

Putting it All Together

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