CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

CASE STUDY *

& TRAINING GUIDE

*This report includes Case Study of J.Miller + a training guide for bulking

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

THE CASE STUDY

As promised, heres the case study for J.Miller. He used to work out and
was in above average shape as you can see in the picture, but this was
nowhere where he wanted to be.

Only when he found Crazy Bulk, he was able to change his body and see
impressive results. Read till the end to find out what exactly he used

to achieve these crazy results!

Crazy Bulk is a top provider of performance and bodybuilding

supplements. Our primary focus is to improve strength, athletic
performance, muscle building and muscle retention during the cutting
and bulking stages of your training program. Our products have been

designed to re-create the benefits of illegal steroids but without the
harmful side effects and without the use of needles! The following
bulking products are 100% safe and natural!

Its not a magical solution, but combined with training & eating
recommendations, whilst he was using the cutting stack, he was able
to lose body fat and get amazing definition. He also managed to increase
his lean muscle mass resulting in an incredibly impressive end result.

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

TWO MONTH TRANSFORMATION!

He was so excited
about the results,
he sent us his before
and after pictures.
As a thank you we
sent him a Bulking
Stack so he could
continue to develop
his body. After a month
he sent us another
progress update.

STILL SHREDDED BUT WITH EVEN

BIGGER MUSCLE MASS!

SO THATS IT
If you want to grow
bigger muscle, get
shredded whilst
keeping or even
building a bigger
mass of lean muscle,
try CrazyBulk.

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

SO WHAT EXACTLY DID MILLER USE

TO GET THESE RESULTS?
THE ANSWER:
MONTH 1 & 2: THE CUTTING STACK -
this allowed him to shred down whilst
keeping most of the muscle mass.

MONTH 3: BULKING STACK - allowed him

to pack on extra pounds of lean muscle.

USE THESE STACKS TO

GET BIGGER RESULTS
NOW AVAILABLE IN GERMANY, AUSTRIA AND THE REST
OF THE EUROPEAN UNION.

WANT TO GET YOUR HANDS ON THE SAME RANGE

OF SUPPLEMENTS?

CHECK OUT CRAZYBULKSUPP.COM

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

TRAINING
GUIDE*

*Bonus material

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

THE TRAINING GUIDE (BONUS)

WHAT IS THE BULK PHASE?
The bulk is a period of time where your primary goals are to build muscle,
increase your body weight, increase your strength via a surplus calorie
intake in your diet.

Theres a positive energy balance during this phase because the skeletal
muscles need the fuel from your diet and/or supplements to grow. In
terms of bulking you need a tailored nutrition, supplement and work plan
so that you successfully increase your muscle mass without compromise.
Training and eating in a smart manner is the key to a very successful
bulking phase. Please read on and lets see how this book can help you to
pack on some real muscle mass!

HOW WILL THIS BOOK HELP YOU TO GAIN MUSCLE?

Well in simple terms this book will show you how to stack the alternative
bulking steroids into either a 4 or a 6 stack using a 4 or 8 week cycle.
The main priority of both these stacks and cycles is for you to pack on a
huge amount of lean muscle in a safe but effective manner. We will also
discuss some superb post cycling methods to give your body a proper
cleanse and detox whilst maintaining your hard earned muscle.

Please note the post-cycle information is not medical advice but just
some guidance of the best methods to cleanse some of the major organs
and their associated benefits.

CLEAN BULKING NUTRITION ADVICE WITH WORK OUTS

In conjunction with these amazing bulking supplements theres some

clean bulking nutritional advice and some body specific work outs for
you to follow e.g. chest, legs etc. All of the 6 body specific resistance
work outs have been designed to dramatically increase your muscle mass
and all of the exercises within the plans are free weight or bodyweight
exercises. Therefore they are suitable to use in the gym or at home- if
you have some basic weight training equipment e.g. dumbbells, barbells,
bench etc.

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

Also included are two Tabata HIIT routines to follow. Many bodybuilders
are frightened to include cardio in their work outs, as they feel that it
will strip their hard earned muscle. This is not the case and this will be
discussed further in the workouts section.

Please note that before you begin any exercise program you should seek
medical advice.

This is much of the back ground and introduction information of the book
sorted; now lets get down to business and crack on with packing on
some serious muscle mass!

GET YOUR HANDS ON THE SAME RANGE

OF SUPPLEMENTS?

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

WORK OUTS
You can use these body specific workouts during the 4 or 8 week cycle.
Many of the exercises are compound movements that are multi-jointed
in nature and use several muscle groups to help you to move your limbs.
They can improve joint stability, overall balance, co-ordination and put
some serious muscle bulk on. When executing these compound exercises
you will be recruiting more muscle fibres and this translates to building
a solid foundation in both body strength and muscle mass.

The work outs have been specifically designed in terms of sets, rep range,
intensity, tempo and frequency to induce an increase in protein synthesis
and the end product is a big increase in muscle mass. The 8 week program
has taken the following factors into consideration so that your bulk
is maximal:

The muscle tension of the load throughout the 8 weeks is at 70-80%

1RM and this enables the muscle tissue to grow because you are lifting
progressively heavier weights. It is important to assess your 1RM every
2 week, as this increases the weight load that you are using.

You will be sore after your work outs but this is a good mechanism for
muscle growth. The body repairs the damaged muscle fibres and fuses
them together to make them thicker. This lead to a boost in muscle
hypertrophy or muscle size.

They induce sarcoplasmic hypertrophy, which is caused by the

metabolic stress of the workouts and an increase in the swelling around
the muscles.

They induce an increase in testosterone, HGH and IGF-1

which are three
important muscle building hormones.

HORMONAL RESPONSE TO RESISTANCE EXERCISE

High intensity (70% + 1RM) compound movements such as squats,
deadlifts, clean and snatch with short rest intervals (60 seconds max)
can stimulate the production of testosterone, growth hormone and
Insulin-like Growth Factor 1 (IGF-1).

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

Testosterone is a major fat burning hormone that stimulates the

production of muscle cells, promotes protein synthesis for building new
muscle cells and stops the breakdown of muscle tissue. Human Growth
Hormone is also important as it increases the uptake of amino acids into
the muscle tissues, boosts protein synthesis, improves the rate of fat acids
conversion into energy and stimulates the release of IGF-1.

Here comes the real kicker: IGF-1 works with the growth hormone
to enhance protein synthesis, improves mechanical structure within the
muscle, reduces mechanical stress within the muscle and stimulates the
production of satellite cells needed for muscle growth and repair.

THE IMPORTANCE OF THE RIGHT TYPE OF CARDIO

Many bodybuilders and physique athletes are big fans of HIIT. Many of
these individuals now use HIIT as a part of their training regime. However,
in the past, many were scared off by cardio as they felt that it blunted
their muscular development and actually burnt away muscle mass.

It was discovered that when bodybuilders performed conventional cardio

for long periods of time there was a reduction in muscle development.
This was attributed to decreased levels of testosterone. On the other
hand HIIT can be a catalyst for you to improve your muscle mass via
increased levels of certain muscle building and fat burning hormones.

THE TABATA HIIT MODEL

Both of the cardio work outs are based around a Tabata model and this
is as follows:

Each exercise should last for a duration of 20 to 40 seconds

After each exercise there is a 10 second rest interval
Each round of Tabata lasts for 8 exercises
Each round lasts between 4-5 minutes
You can stack the rounds to make a Tabata work out
(e.g. 16 minutes = 4 rounds of 8 exercises lasting for 20 seconds with 10
seconds rest intervals in between.)

Basically you work at a very high intensity (100%) for the allocated time
(20-50 seconds) and then you rest for 10 seconds. This will optimise your
fitness and physique goals. You will sweat your butt off because all of the

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

exercises use large muscle groups and are compound in nature. This use
of large muscle groups blasts up your metabolism because the muscle
needs energy and calories to function effectively.

A HIIT Tabata model will definitely strip away that dreaded fat and
help to build muscle tissue. Research has indicated that a Tabata style
work out of 6-8 high intensity exercises ranging from 20-50 seconds
(with a 10 seconds rest intervals) can burn up to 10 times as much fat as
conventional cardio in a shorter period of time.

TABATA HELPS TO BUILD MUSCLE MASS

This style of training increases your testosterone levels, it enhances
your muscle oxidation markers in your mitochondria (powerhouse
of the muscle) and enlarges the muscles size and its overall power.
This equates to a boost in muscle strength and size. Tabata training
has the following benefits:

It boosts human growth hormone levels which is another major

player in maintaining lean body muscle
It boosts testosterone levels
It enhances insulin sensitivity which is important for driving the
glucose into the muscle and not storing unwanted body fat
It burns fat up to 24 hours post exercise and uses fat stored as its
main fuel
It improves muscle and liver usage of glucose which is an important
body fuel
It boosts catecholamine levels that are required for the metabolism
of fat
It preserves lean body mass

HOW TO USE THE WORK OUTS?

This is where the hard work really begins! Just follow the program outline
below and use the workouts A-G. It is very important that you regularly
assess your 1RM because as you go through the 8 weeks your body will
quickly adapt to the weight being lifted. The increase in weight used will
cause your muscle tissue to tear, repair and grow.

In terms of the sets and rep range, stick within these boundaries because
if you are increasing the set number beyond 3 or reps between 12 then
you need to increase the weight being used. Plus keep the rest between
each set at 60 seconds and this is an adequate time for you to train hard
whilst inducing a good muscle growth.

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

Week
Monday Tuesday Wednesday Thursday Friday Saturday
Number
1 A B&E C&G Rest F Rest
2 A B&E C&G Rest F Rest
3 A B&E C&G Rest F Rest
4 A B&E C&G Rest F Rest
5 A B&E C&G Rest F Rest
6 A B&E C&G Rest F Rest
7 A B&E C&G Rest F Rest
8 A B&E C&G Rest F Rest

ASSESSING PROGRESS OF THE 4 OR 8 WEEK PROGRAM

This style of training increases your testosterone levels, it enhances

your muscle oxidation markers in your mitochondria (powerhouse
of the muscle) and enlarges the muscles size and its overall power.
This equates to a boost in muscle strength and size. Tabata training
has the following benefits:

1. Neck - measure at the widest point which is around your

Adams apple
2. Shoulder- measure from a straight line from the largest points
of your shoulders and across your chest
3. Biceps - measure both at the largest girth when flexed
4. Chest - measure whilst breathing in and just above the nipples
5. Waist - measure at the narrowest point
6. Hips - measure at the largest point where the butt is protruding
the greatest
7. Thighs - measure both just below the butt and at the largest girth
8. Calves - measure both at the largest point.

Once you have taken these muscle girth measurements just add them
into the table below. This is excellent reflective tool and you can use
this to illustrate your progress. Remember to take the 8 muscle girth
measurements before you begin the 8 week program.

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

Measuments Before Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Neck
Shoulders
Biceps
Chest
Waist
Hips
Thighs
Calves

WORK OUT A - MAJOR CHEST BLASTER

Rest
Exercise Sets Sets Intensity Tempo
Intervals
UPPER CHEST
180 Degree Twisting Incline 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Dumbbell Bench Presses

Incline Kettlebell Flys 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Wide Arm Push Ups 1-3 6-12 70-80% 1RM Moderate 60 Seconds
MIDDLE CHEST
Barbell Incline Medium Grip 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Bench Press

Pull Ups 1-3 6-12 70-80% 1RM Moderate 60 Seconds

LOWER CHEST

Barbell Decline Bench Press 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Forward Leaning Dips 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Decline Kettlebell Flyes 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Decline Dumbbell Flys 1-3 6-12 70-80% 1RM Moderate 60 Seconds

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

WORK OUT B - SHOULDERS

Rest
Exercise Sets Sets Intensity Tempo
Intervals
Standing Military Press Barbell 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Upright Barbell Rows 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Kettlebell Overhead Hangs 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Dumbbell Side Lateral Raises with 1-3 6-12 70-80% 1RM Moderate 60 Seconds
step ups

Barbell Rear Deltoid Raise - Prone 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Reverse Grip Bent Over Rows 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Pike Push Up 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Dumbbell Front Raises 1-3 6-12 70-80% 1RM Moderate 60 Seconds

WORK OUT C - CORE

Rest
Exercise Sets Sets Intensity Tempo
Intervals
2 Arm Kettlebell Swing 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Kettlebell Snatch 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Kettlebell Clean & Jerk 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Kettlebell Sumo Deadlift 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Kettlebell Overhead split Squat 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Kettlebell High Windmill 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Hanging Knee Raises 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Plank 1-3 6-12 70-80% 1RM Moderate 60 Seconds

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

WORK OUT D - LEGS

Rest
Exercise Sets Sets Intensity Tempo
Intervals
Barbell Squat with Step ups 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Barbell Walking Lunges 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Barbell Glute Bridge 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Bulgarian Split Squats with Barbell 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Front Squads X 2 1-3 6-12 70-80% 1RM Moderate 60 Seconds
kettlebells/dumbbell

Dumbbell Deadlifts straight legged 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Quadruple Hip Extensions 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Pistol Squats with kettle bells 1-3 6-12 70-80% 1RM Moderate 60 Seconds

WORK OUT E - BICEPS

Rest
Exercise Sets Sets Intensity Tempo
Intervals
Chin Ups 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Concentration Curls 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Reverse Grip Barbell Curl 1-3 6-12 70-80% 1RM Moderate 60 Seconds
A-Z Hammer Curls 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Incline Bench Bicep Curl 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Reverse Grip Barbell Curl 1-3 6-12 70-80% 1RM Moderate 60 Seconds

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

WORK OUT F - BACK & TRICEPS

Rest
Exercise Sets Sets Intensity Tempo
Intervals
T Bar Rows 1-3 6-12 70-80% 1RM Moderate 60 Seconds

Close Grip Bench Press 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Skull Crushers 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Barbell Bent Over Row 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Alternate with Shrugs using Plates 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Weighted Dips 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Wide Arm Pull Ups 1-3 6-12 70-80% 1RM Moderate 60 Seconds
Standing Barbell Rows 1-3 6-12 70-80% 1RM Moderate 60 Seconds

WORK OUT G - TABATA HIIT (CHOICE OF 2)

Exercise Time Rest

Tuck Jumps 40-20 secs 10 Seconds

Goblet Squats 40-20 secs 10 Seconds
Elevated Feet Push Ups 40-20 secs 10 Seconds
Dumbbell Overhead Lifts 40-20 secs 10 Seconds
Bear Crawls 40-20 secs 10 Seconds
Swiss Ball Dumbbell Chest Presses 40-20 secs 10 Seconds

Swiss Ball Dumbbell Shoulder Presses 40-20 secs 10 Seconds

Jacks 40-20 secs 10 Seconds

Wide Arm Push Ups 40-20 secs 10 Seconds

Goblet Squats 40-20 secs 10 Seconds
Bear Crawls 40-20 secs 10 Seconds
Dumbbell Overhead Lifts 40-20 secs 10 Seconds
In and Out Squat Jumps 40-20 secs 10 Seconds
Elevated Feet Push Ups 40-20 secs 10 Seconds
Lunge Jumps 40-20 secs 10 Seconds

Plank 40-20 secs 10 Seconds

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

 CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING

HOW TO ADVANCE THE WORKOUTS

This section will discuss two training strategies that could be incorporated
into your work out regime because when used correctly they are an excellent
additional muscle and strength builder.

DROPS SETS
The main rational behind using drop sets is to shock the muscle and
to cause micro-tears. This is an excellent strategy to enhance muscle
growth and strength because it recruits a larger amount of muscle fibres
including the deep muscle fibres that improve your bodys symmetry.
The technique of drop setting allows you to perform some additional sets
beyond the point of exhaustion which is when you would normally stop/
your training session. It involves two additional sets both executing
to failure with no rest intervals and without 10-20% of the weight taken
off the bar.

SUPER SET
Another is training strategy is to perform a superset technique and this
involves performing two exercises in rapid succession of one another.
There are two ways of performing supersets and first method is all about
exercising the same muscle groups after each with no rest in between
the sets.

This will improve muscle hypertrophy and strength and the stronger
that you get the more times that you will able to perform this style
of super setting.

GET YOUR HANDS ON THE SAME RANGE

OF SUPPLEMENTS?

CHECK OUT CRAZYBULKSUPP.COM

CRAZYBULK CASE STUDY & TRAINING GUIDE FOR BULKING