Maximum HGH Training

A Training & Diet Program Designed To Stimulate Human Growth Hormone Release For Big Muscle Mass Gains

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" Copyright 1998-2004 World Wide Muscle

Introduction Overtraining is the reason that most bodybuilders dont make gains, or only make minimal gains. This program is designed to stimulate muscle growth by intensely working all the major muscle groups with the exact amount of intensity, using compound, mass-building exercises. This program also stimulates muscle mass increases through training methods that maximize the bodys own output of human growth hormone and other anabolic hormones, while at the same time preventing overtraining, which reduces the release of catabolic (muscle-wasting) hormones. Dont make the mistake in thinking that more is better. When it comes to training for hardgainers thats not usually true. More is better usually causes overtraining, increases the release of cortisol and other catabolic substances, and stops any muscle mass or strength gains. Follow this course exactly as outlined. Any changes can lessen the muscle stimulation and hormone-releasing effects. Nutrition For An Anabolic Metabolism In order to gain ultimate mass you have to eat big, train and rest big. Eating big (and correctly) is what we will discuss here. Reducing calories makes no sense if the goal is to build muscle mass. After a few days of a calorie-reduced diet, the testosterone level of the body decreases noticeably. So be sure to eat plenty. The amount of food eaten is best divided into five or six smaller meals. Its difficult to recommend a fixed amount of calories. This can vary quite a lot for each individual. As a general rule, eat every two-and-a-half to three hours, and immediately when you begin to feel hungry. When hunger pangs start, the body is already in a catabolic state; the muscle you have worked so hard to gain is now being used to produce glucose to stabilize the blood sugar level. Don't lose your hard-earned muscle! There are other reasons to divide your food intake into five or six meals. You will keep the body fat storage rate low (smaller portions are digested much more easily by the body, and metabolism will also be increased) and ensure a constant flow of nutrients to your body. Proteins play a key role in production of hormones in the body. Muscle building is not possible without an ample supply of protein. Your diet must be rich in protein to provide sufficient protein building blocks for an anabolic metabolism. Therefore combine plenty of protein and complex carbohydrates during each meal. Eat potatoes, pasta, or rice, with tuna fish, beef, pork, chicken or turkey. If you don't have enough time to prepare all these meals, use ready-made products such as protein powder or a weight-gaining supplement. Fat should not be restricted too severely while on a muscle-building diet. Anabolic hormones, especially testosterone, are built from cholesterol. When eggs are prepared, the yolks should be used. Just use some common sense and moderation. Estrogens and glucocorticoids are synthesized in the body over the precursor cholesterol. But its production in the body can be kept to a minimum through skilled monitoring of training, recuperation (in the case of the glucocorticoids, such as cortisone and hydrocortisone) and a carefully chosen diet that provides the right amounts of fat and as few estrogens as possible. For instance, some scientists maintain that a very high caloric intake during phases of intensive training contributes to an anti-catabolic, cortisol-lowering effect. Considering how cortisol is metabolized, this hypothesis makes sense. An elevated estrogen level can cause water retention

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and a "smooth" look of the muscles. Worse yet, it can significantly lower the effect of testosterone. In fact, the effect of free testosterone in the body is dependent on the amount of circulating estrogen. In short, the more estrogen, the less testosterone. It becomes clear how strong an influence estrogens have on testosterone when you consider that women, who already possess a high estrogen level, yet produce testosterone in the lower kidneys, have marked strength improvements when they are given just small doses of estrogen blockers. The higher estrogen level in women is also responsible for their higher percentage of body fat. Similarly, men with higher body fat have a lower testosterone level and also an elevated estrogen level. For both sexes the following holds true: the lower the estrogen level, the greater the training effect. Now that you know what to eat, the important thing is to eat. This cannot be emphasized enough. You have to eat big to get big. For experienced trainers eating large amounts is generally not a problem. However, beginners who want to gain muscle mass fast may have to force themselves to consume sufficient quantities of food. Without a lot of food you can't grow. Weigh yourself at the end of the first week of Maximum HGH Training. If you have adhered strictly to the training program and have eaten appropriately, but have not gained at least 3 to 5 pounds, you are not consuming enough calories. Eat more. Don't forget: You are asking everything of your body in three hard training sessions per week. As a rule of thumb, during the four weeks of Maximum HGH Training, you should consume at least 5000 to 6000 calories per day, but you will probably have to experiment and adjust this according to your own needs. This amount of calories is also recommend for athletes who have slow metabolisms. The more food the better. In the phase of "normal" training that follows, the caloric intake can be reduced, but during your Maximum HGH Training, eating large quantities of food is essential. Lets summarize one more time: You should eat at least 5 to 6 smaller meals per day, and each meal should deliver complex carbohydrates as well as high quality protein and fat. Take in at least 5000 to 6000 calories. Sleep is something else to consider. After sleeping eight hours, you'll need a big breakfast. This is the longest period of time that you'll experience without food. When you get up in the morning, you will probably be in a catabolic state. Only with a fresh supply of nutrients can your system continue to regenerate and build muscle. As far as training goes, eat two hours prior to your workout and abstain from food until you're finished. Drink plenty of fluids while you're training. By lowering your blood sugar level during your workout you will make possible a secretion of growth hormone in response to the stress of training. After the completion of your workout, consume 50 to 100 grams of carbohydrates. Then within one and a half hours after training take in a substantial amount of protein and carbohydrates. A protein shake loaded with carbohydrates (bananas or other fruits) is probably the best way to consume these nutrients. Eating immediately after working out will keep cortisone secretions down and shorten the catabolic state, getting you quickly back to an anabolic state. The last meal of the day should be consumed about three hours before bedtime. By doing this you will receive an increased secretion of the bodys own growth hormone in response to the falling blood sugar level.

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Training For An Anabolic Metabolism As already mentioned, the secretion of anabolic hormones can be increased by training. However, training in any form is, at first, a stress factor that has to be compensated for by proper diet and a period of recuperation. Unfortunately, training is not the only stress factor that you have to consider if you want to achieve an optimal level of performance. All stress, whether it is physical or psychological, has to be compensated for by nutrition and rest. This training program demands a lot from you, both physically and mentally. To succeed in Maximum HGH Training, you must eliminate as many stress factors as possible. Simply make a list of stress factors and cross out all the ones you can avoid during the four-week period. The shorter the list, the better the chances for muscle growth. Keep the list with the crossed-out factors for future reference. During the weeks to come you should frequently go back to your list to see if you are staying away from the stress factor you have eliminated and to see if you can eliminate any others. Of course, the idea is to create the optimal conditions for training and/or muscle building. To achieve maximum muscle growth, your training has to be of the highest efficiency. You must train as much as possible in the shortest period of time, and then give the body plenty of time to recuperate. For this purpose, heavy strength building exercises should be performed. The master power lifts, such as squats, deadlifts, bench presses, and military presses, are the best exercises to use because they stimulate large muscle groups. Since several muscle groups are involved, heavier weights can be used. At the same time, the training duration is kept short because time-consuming isolation exercises are eliminated. It is precisely this high intensity, short duration training that maximizes the body's own production of anabolic steroids. The higher the intensity, both in respect to the weight employed and the intensity used, the more testosterone is secreted. To quickly summarize, avoid stress of all kinds, train short and hard, treat yourself to as much rest and recuperation as possible, eat a nutritionally balanced diet, and above all, eat a lot. This way you lower the level of catabolic hormones in the body while at the same time maximizing the concentration of anabolic hormones. It should be possible to gain three to five pounds of muscle mass each week for a month; in some cases the weight may be even greater. A word of warning: you must be careful to avoid making one major mistake. Maximum HGH Training makes great demands on your body. Because of its high intensity, you may find yourself on the borderline of overtraining. Rest for a few days after four hard weeks, and then switch over to a "normal" training program for four to six weeks. Choose different exercises and lower the intensity by pausing longer between sets and using less weight. The Exercises Now for the growth-stimulating exercises. Before you even think about doing a single repetition, make sure you know exactly how the exercise should be performed. And once you do that first repetition, make sure you did it the right way. Proper form is one of the most crucial parts of lifting weights. By using proper form you will not only be able to cut down on injuries, but you will also be able to maximally stimulate muscle growth. Don't even consider starting your training program until you have developed good form in each of your lifts. At first some of the exercises may seem awkward or difficult to perform, but if you practice, you'll be able to master all of them. As you take on each new exercise, it may take

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you a few attempts before you get it right. It's a process, and it may take time. Just because you don't get it right the first time doesn't mean you can't do it. You'll find that the more you work at an exercise, the more it will work for you. Squats With a Wide Stance There are a lot of great leg exercises but none of them will give you the growth and development you can get from squats. Unfortunately, from a technique standpoint, squats are one of the most difficult exercises to master. Although the squat is a relatively simple skill, it requires the lifter to focus on significantly more on form than most other exercises. Although squatting form and/or efficient biomechanics is an individual matter, there are some principles that can be universally applied to every lifter. What follows are a few suggestions concerning the squat. With the weight still in the squat rack, grasp the bar with a pronated (palms facing forward) hand grip. Your hands should be positioned approximately three to four inches beyond shoulder width. Step under the weight and position your shoulders so that the bar lies about two inches below your posterior deltoids. Take a deep breath, unrack the weight, and carefully take one or two steps backwards. When you're in position place your feet so that they are three inches wider than your shoulders. Stand erect, with your head tilted slightly backward and your knees locked out. Now for the descent. Take a deep breath and in a controlled manner squat down with the weight. Keep your vision fixed on an imaginary point at eye level. This will help you maintain the right body position. When descending with the weight, try to keep your back in an upright position. It's important to keep your calves straight and your knees directly over your feet. Try to keep the weight back over your heels, aligning your position so that your power is centered vertically. It's also a good idea to point your toes slightly outward. This will allow you to lift the weight further back over your heels. It will also help you to flare your knees outward at the bottom of the lift. As soon as your upper thighs are parallel to the floor, start your ascent. As you drive the weight upward, gradually drive your thighs inward and upward. This will help you to channel your power vertically. When you reach your sticking point, drive your shoulders backward and your hips inward until you are in an upright position. Exhale during your ascent. Repeat the exercise for the prescribed number of repetitions. Pointers #! When performing squats, always use spotters. If possible, squat inside of a power rack or use a "safety rack." #! Keep your upper body as upright as possible. With your back in a more vertical and/or upright position you'll place less stress on your lower back and more on the quadriceps. Consequently, you'll decrease the chance of back injury and increase leg development. #! One way to perfect your form is to squat in front of a mirror. Don't use a pad or towel rolled around the bar to protect your shoulders. By using such equipment you will not only create balance problems, but you will raise your center of gravity, thereby making the lift harder. Instead, place the bar in the plane between the trapezius and the rear deltoids--this way the weight will be balance equally on your shoulders.

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#! During your descent, lower the weight in a smooth, controlled manner. Don't "bounce" at the bottom of the lift. #! When descending and/or ascending with the weight, don't bend forward. The more you lean forward, the more stress you put on the lower back. And the more stress you have on your lower back, the greater your chance of back injury. #! When possible, squat without a lifting belt. The belt takes pressure off the stabilizing muscles, thus making the lift a little easier. Consequently, to get maximum development you should squat "belt free." When using near maximum weight, though (85% or more of your maximum), it's best to use the belt to prevent injuries. #! Don't "free fall" (drop down quickly) with the weight. It takes more strength to stop the descent of the bar and reverse inertia when you free-fall the weight than it does when you have a smooth, controlled descent. #! Make sure you breathe correctly. On your descent take a deep breath and hold it. As you ascend exhale forcefully from your lungs. Your lungs should not be completely empty until you are standing erect. #! When ascending with the weight, quickly drive your hips and shoulders back. This will help keep your upper body erect. Variation--Squats with a Narrow Stance If you want to stress your quadriceps to the "max" you might want to experiment with a narrow stance. Place your feet about three inches apart or shoulder width, with your toes pointed forward. Then execute as before. The main biomechanics regarding position and execution apply here as in the wide stance squat. Pointers #! When performing heavy squats always use a spotter. #! To ensure a safe stance and better balance, place a thin board or two 10-pound plates underneath your heels. #! If you have lower back problems or insufficiently-trained back muscles, wear a lifting belt to prevent injuries. Bench Press To perform a bench press, lie on your back on a flat bench with your legs positioned at the side of the bench and your feet flat on the floor. Next, grip the bar with a pronated hand grip (palms down) about six inches wider than shoulder width. Unrack the bar and hold it in a locked out position, above the chest but in line with the shoulders. Now for the descent of the bar. There are only two things to remember. First, let the bar descend straight down to the highest point on your chest. Usually that is about an inch below your nipples. Try to stay as tight as possible during the descent. Be careful not to let the bar free-fall from the straight arm position to your chest. Again note that it takes more strength to stop the descent of the bar and reverse inertia when you free-fall the weight than it does when you have a

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smooth, controlled descent. Also, when you free-fall the weight there is greater chance for injury. The second point that needs to be made is about elbow position. During the descent, the elbows should be tucked into your sides. Whatever you do, do not let your elbows flare outward during this movement. If you do, you will decrease your mechanical efficiency for driving the weight off your chest and through your sticking point. Next is the ascent. According to research, lifters should develop a horizontal bar path that's as close to the shoulders as feasible. The displacement of the bar path toward the shoulders reduces the torque which the lifter is required to generate at the shoulders. The initial movement of the bar from the chest should include a substantial horizontal component toward the head and should gradually continue along this path until completion of the lift. In gym terms, when you push the bar off your chest, gradually drive it back over your eyes until you reach a straight arm or locked-out position. As you lower the bar to your chest, inhale and then drive the weight back to its starting position. Keep your head and butt on the bench throughout the entire lift. Whatever you do, don't arch your back too sharply and raise your hips off the bench. By arching, the potential for the lower back is significantly increased due to extensive lower back hyper-extension. Additionally, any transfer of momentum from the legs to the upper body will result in more lumbar hyperextension. Again, there is greater potential for injury. Pointers #! When performing a heavy bench press always use a spotter. #! Keep your back flat on the bench and avoid arching your lower back when pressing the weight. #! Keep your butt flat on the bench and your feet flat on the floor during the entire exercise. Don't arch! #! Keep your head flat on the bench. #! Lower the weight to your chest in a smooth, controlled manner. Do not bounce the weight off your chest. #! Before taking the weight out of the "rack" make sure you have an even hand grip on the bar. #! Using a pronated hand grip, place the bar in the palms of your hands. Keep your wrist "locked in" through the lift. Avoid letting the weight roll back onto your fingers and bending your wrist backwards. #! The wider the grip the greater the stress on the pectoral muscles (chest) and the anterior deltoids (frontal shoulders). The narrower grip the harder the triceps (back of the arms) are worked. #! In order to get a better stretch of the chest muscles, point your elbows outward and let the bar descend to the base of the neck instead of nipple-level.

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Variation--Incline Bench Press Lie flat on an incline bench that is angled at about 35 degrees. Grasp the bar slightly wider than shoulder width with a pronated hand grip. Unrack the weight and hold it in a locked out position. Then lower the weight to your chest just below your collar bone. As you descend with the weight, inhale. Keep your elbows pointed outwards throughout the entire movement. When the weight touches the chest, it should be pushed upwards until the arms are extended. Exhale as you perform this movement. Once again, the bench angle of incline should be at approximately 35 degrees. If the incline is steeper than 35 degrees, there will be less emphasis placed on the upper pectorals and more on the shoulders. If the angle is below 35 degrees, the pectorals will do most of the work. It should also be noted that the main precautions regarding elbow position and grip width apply here as in the regular bench press. Pointers #! When performing heavy incline bench presses always use a spotter. #! Keep your back flat against the bench and avoid arching your lower back when pressing the weight. #! Keep your butt flat on the bench and your feet flat on the floor during the entire exercise. Don't arch! #! Lower the weight to your chest in a smooth, controlled manner. Do not bounce the weight off your chest. #! Before taking the weight out of the "rack" make sure you have an even hand grip on the bar. #! Using a pronated hand grip, place the bar in the palms of your hands. Keep your wrist "locked in" throughout the lift. Avoid bending your wrist backwards. #! The wider the grip the greater the stress on the pectoral muscles (chest) and the anterior deltoids (frontal shoulders). The narrower the grip the harder the triceps (back of the arms) are worked. #! In order to get a better stretch of the chest muscles, point your elbows outward and let the bar descend to the base of the neck. #! Note that you can vary the angle of the incline from session to session, or within a training session set to set. Deadlift Stand in front of a barbell with your feet shoulder width apart and pointed slightly outward. Bend down and grasp the bar with a reversed grip. In other words, one hand should be supinated and the other pronated. This will help cut down on the torque of the bar. Your hands should be positioned to the outside of the legs. As with the squat, your foot spacing is an individual matter. However, some universal rules apply: point your toes slightly outward, lock your thighs in just above parallel, keep your back tight, straight and in an upright position with your head facing forward. The hardest part of

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this lift is breaking inertia--getting the weight off the ground. Generally, once you break ground with the weight, the lift is yours, especially if you've kept your hips down. Keeping your hips down is something you'll want to concentrate on. When the weight is heavy, many lifters have a tendency to raise their hips and drop or dip their back forward. Not only is it nearly impossible to pull the weight from that position, but it's extremely dangerous. One last point: when pulling the weight, keep the bar close to your body. The further the weight is from your body the less leverage you have, and the harder the lift. In order to lift the weight, inhale slightly and using your thighs and back, stand erect with your arms locked out. Don't try to jerk the weight from the floor. Remember that the back and thighs work together throughout the entire lift. It's also a good idea to drive your head backward throughout the lift. Everything tends to follow your head. By driving your head back, it will force your shoulders back and your chest up. It will also force you to keep your hips down. Once you're standing erect with arms locked out, lower the weight to the floor and exhale. Pointers #! In order to get more lower back development, you can do your deadlifts off a small platform. #! Do not bounce the barbell off the floor. Perform each rep in a smooth, controlled manner. #! When using heavy weight, use wrist straps to support your hand grip. #! Do not use heavy weight until you have perfected your form. Deadlifts are extremely dangerous when they are performed improperly. They are great mass builders but they can be dangerous. #! When deadlifting, your toes should be pointed slightly outward, the thighs should be locked in a just-above parallel position, your back straight, and your head straight. Also, when pulling the weight, keep your arms extended throughout the entire exercise. #! If you have lower back problems or insufficiently trained back muscles, wear a lifting belt to prevent injuries. Bent-Over Rowing Stand on a small platform with your feet three inches apart and pointed slightly outward. Bend forward without extending your legs completely and grasp the bar with a pronated hand grip shoulder width apart. In the starting position, the upper body should be parallel with the floor and the head tilted back into the neck. The weight should hang at arm's length. Take a deep breath and then pull the bar up, using the back muscles, until it touches the ribs just below the chest. Keep your legs slightly bent throughout the lift in order to avoid knee injuries. Then slowly lower the weight while exhaling. Do not let the barbell rest on the floor. Instead, at the end of a repetition, immediately go on with the next repetition. Pointers #! Experiment with the width of your hand grip and position to ascertain what is the best method for you. Note that an extremely narrow hand grip will prevent you from raising your elbows above the level of your back, thereby limiting your range of motion and putting more stress on the lower lats.

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#! Keep your upper body parallel to the floor throughout the entire exercise with the head pulled back into the neck. #! Before using heavy weight, make sure you have perfect form. #! When pulling the weight, do not drop your trunk to meet the bar; instead, bring the bar to your chest. The trunk should remain stationary and parallel to the floor throughout the entire exercise; it should not bounce up and down, nor should it be rounded. #! When pulling the weight, keep your elbows away from your sides. By bringing the elbows in as you raise the bar, you change the mechanics of the movement and the muscles involved. Instead of using the posterior deltoids, you bring into play the latissimus dorsi and the teres major, and only the lower portion of the trapezius muscle. #! When pulling the weight from the floor, focus on the muscles of your back. Try to limit using your biceps as much as possible. #! Lower the weight as far as possible, fully extending your arms. You should feel a noticeable stretch of the back muscles before you start your next repetition. #! When using heavy weight, use wrist straps to support your hand grip. #! If you have lower back problems or insufficiently trained back muscles you should wear a lifting belt to prevent injury. However, wearing a belt makes breathing more difficult. Try to get by without using a belt if possible. The best way to prevent injury is by executing your lifts with good form. Variation--Bent-Over Rows With a Narrow Grip If you want to stress the lower latissimus dorsi more, you can use a narrow grip, about six to eight inches apart, and pull the weight to your waist. As mentioned, a narrow grip will prevent you from raising your elbows above the level of your back, thereby putting more stress on your lower lats. Pointers #! By using a supinated (palms up) hand grip on the bar and keeping the elbows close to the body, you can put even more stress on your lower back. Military Press Start with your feet shoulder width apart. Your stance should be wide enough so that you have no problem balancing yourself during the exercise. Bend forward at your hips and grasp the bar with a pronated grip with your hands slightly, wider than shoulder width. Then "clean" the weight to your chest. At this point in the exercise, the bar should be positioned across your shoulders and upper chest. Your elbows should be pointed downward and forward so that the bar is in front of the upper chest. Keep your upper body as erect as possible and the knees extended. Inhale deeply to stabilize your body. Without arching your back, press the weight overhead until your arms are locked out. Exhale at your "sticking point." Pause momentarily at the top of the lift, then lower the bar back to your chest in a smooth, controlled manner. Inhale as you lower the weight. Then immediately begin your next

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repetition. Do not return the weight to the floor until you have performed the required number of repetitions. Pointers #! In order to reduce stress on your lower back, keep the upper body as straight as possible. Don't lean backwards. #! At the end of each set you can do forced reps by using a little swing from the legs. Be careful though; this technique can be dangerous. Even a slight swing from the legs can add more stress to your lower back. Full concentration is a must when performing such a movement. Also, note that if the exercise is performed so that momentum is used to swing and/or throw the resistance through the entire range of motion, little strength development will occur. Consequently, to get the greatest development in the safest manner, use as little swing as possible. #! In order to avoid injuries, always wear a belt when pressing a medium or heavy weight overhead. Barbell Shrugs Stand erect with your feet shoulder width apart. Bend your knees slightly and lean forward at your hips. Grasp the bar with a pronated grip with your hands shoulder width apart. Then lift the weight until you are standing erect. In this starting position the bar should hang at arms length. Keep your head up, your shoulders back and your chest out. Pull your shoulders upward as high as possible (as if you were trying to touch your ears with your shoulders). Inhale as you lift the weight. Your arms should remain extended throughout the entire movement. After reaching maximum height, tense the trapezius and shoulder muscles for a moment. Then relax these muscles and let your shoulders down as far as possible. In the down position, the shoulders should be sloping downward. When the weight is in the starting position, immediately start your next repetition. Pointers #! Keep your arms extended throughout the entire exercise. If you bend your arms, considerable stress will be diverted from the trapezius and placed on the biceps. #! You can also perform barbell shrugs by using a multi-press machine or a Universal bench press machine. When using that equipment, use a "neutral" hand grip with the palms of the hands pointing sideways to the upper thighs. This so-called wheel barrow lifting puts more pressure on the trapezius muscles. #! When lifting heavy weight use wrist straps to support your hand grip. This will enable you to handle more weight for a longer period of time. #! If you have lower back problems or insufficiently trained back muscles, wear a lifting belt to prevent injuries. Barbell Plate Lifting Grasp a barbell plate (a 45 pound Olympic plate or less, depending on your strength) with both hands, positioning one hand at each side of the plate. Stand in an upright position and hold

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the plate so that it touches the front of your thighs. Take a deep breath and then lift the plate with your arms extended until it is directly over your head. Exhale as you ascend with the weight. The plate should be lifted in a half circular motion with the arms extended throughout the movement. Pause momentarily at the top of the lift, then lower the plate to the starting position. As you descend with the weight, inhale. Pointers #! Stand erect during the entire exercise. If you lean too far backwards or forwards, additional stress will be put on the lower back, possibly exposing you to injury. #! Don't swing or throw the weight through any segment of the lift. Cheating in this manner will not only compromise your development, but will increase the likelihood of injury. Stand with your back against a column or a wall. This will enable you to keep strict form, and force you to use your anterior deltoids even more. Dips With Added Weight To add weight for greater resistance, attach a dumbbell to a rope or chain and wear it around your waist. The weight should hang between your legs. Grip the "dip bars" and/or parallel bars with a neutral hand grip with the palms facing toward the body. When you have a firm grip, jump up and press yourself upward, until your arms are fully extended. In this starting position, your upper body should lean slightly forward, with your legs crossed and bent slightly backwards. Take a deep breath and hold it. Then bend your arms and lower your body. As you descend, push your hips back so that your center of gravity is shifted forward. This will increase the resistance that is placed on the chest and shoulders. When you are in the bottom position, push yourself upward until your arms are straight. As you ascend, exhale. Pointers #! Keep your elbows close to your body and pointed backwards. The closer your elbows are to your sides, the greater the stress on the triceps. #! The more upright you keep your body, the more stress you place on the triceps. The more you lean forward, the more stress you put on the pectoral muscles. #! At the uppermost position of the lift, momentarily contract your chest and triceps before doing your next rep. #! If your elbows move too far out to the sides, you will not only decrease the stress on the triceps muscles, but also the upper pecs and anterior deltoids. Instead, the emphasis will be placed mainly on the latissimus dorsi, teres major and lower pectoralis major. Bar dips are intended mainly for the triceps, so keep the emphasis on them. Intensity Techniques Contemporary research has revealed what European lifters have known for years, namely that high-intensity training is the most effective way to maximally tax muscle fibers and produce maximum growth and power. In short, intensity is the key to reaching the outer limits of your mass potential. The harder you train--up to a point--the more growth stimulation the body receives and the greater its response in the form of muscle building. Using the Maximum HGH

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Training method, you will perform 0nly three different exercises per training day, but with intelligent application of intensity techniques, you will train your body in a highly effective way. Warm-Ups Warm-ups are an essential part of Maximum HGH Training. The benefits of using warmups are: increased body and muscle temperature, neural facilitation, decreased fluid viscosity, increased circulation, improved muscle tone and the staircase phenomenon--the belief that repeated stimulation of a muscle increases the magnitude of contractibility of the muscle until maximum contractibility is reached. In short, by warming-up you are preparing the body for the stress that follows. Traditionally, lifters have used several sets of high reps to warm-up. This is a significant mistake. Although the physiological changes previously mentioned are necessary to achieve maximum contraction of muscle fiber, these reactions take place in a matter of seconds. Consequently, the traditional warm-up system is unnecessary. In fact, there is considerable research which indicates that warm-ups can actually have a detrimental effect on weightlifting performance if warm-up lifts significantly deplete the energy of the individual. Depleting your energy level in warm-ups is something you won't have to worry about with Maximum HGH Training. We are going to devote only five minutes to warm-ups for each training session. That translates into two special sets of warm-ups per training session. In order to get the maximum benefit from so few warm-up sets and avoid injury you will have to follow a few ground rules. First, pay the same attention to the warm-up sets as you do to your training sets, that is, approach the bar with concentration and perform the exercise with perfect form. Second, each repetition will be executed in a slow and controlled manner. Third, the warm-up sets will be separated by only one and a half minutes of rest. Weight And Repetition Guidelines Toward the end of the preparation phase in your training you will be required to determine your 1-RM (one repetition maximum) for all nine exercises. Your 1-RM will then be used to determine the training load that you will use in the weeks to come. This is not as complicated as it might first appear. In fact, most of the work has been done for you. A predetermined percent of weight to calculate your optimal training load for each set has been determined. For example, with 75% of your 1-RM you should be able to do 10 reps, whether you are doing bench presses or squats. The exact weight and repetitions that you will do for each training set have been calculated for you. This way you have a pre-set goal to reach per set. For instance, 75% + 10 pounds means 75% of your 1-RM, plus 10 more. Note also that your training weight is raised each week. The training intensity also climbs from week to week. The strict plan for each training unit ensures that you train with the right intensity and the right weight for optimal muscle growth. Reverse Pyramid System Many lifters use a pyramid and/or light-heavy method. In this system, the lifter's first set consists of doing a considerable number of repetitions with a light resistance. Then on each successive set, the lifter systematically increases the resistance and decreases the number of repetitions until reaching his maximum weight. You are going to do the exact opposite. Why? Because a reverse pyramid system works significantly better and I do mean significantly.

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After warming-up, your first training set will be your heaviest training set--near maximum weight with few repetitions. On the next two sets you will reduce your training weight according to the guidelines, while raising the number of repetitions slightly. This way you train your heavy set first, while you are still fresh and full of energy. Of course, your muscles will be stressed optimally by using the heaviest weight first because you're not fatigued yet. This is not the case with the light-heavy method, where fatigue becomes a factor before you reach your maximum set. Also with the reverse pyramid method, the heavy first set serves as a pre-fatiguing set, so that the two sets that follow turn into an intense experience. Peak Contraction In order to maximally tax your muscle fibers and produce maximum growth, you have to maximally contract those fibers. You can achieve the maximum contraction best by concentrating on tensing the muscles in question at the end position of each movement. For example, if you were performing a bench press, you would exhale evenly while driving the weight to a "locked out" position. When your arms were completely extended and/or "locked out," you would then contract the chest muscles "hard." You would hold this peak concentration for a fraction of a second before you would begin the next repetition. This "intensity technique" increases the effectiveness of the exercise enormously. Again, intensity is the key. Active Rest Maximum HGH Training allows for only very short rests between sets. The longest rest between two sets will be five minutes and between warming-up and training sets 90 seconds. Short rest periods create enormous intensity from set to set. You train briefly but with incredible intensity. This type of training takes tremendous focus and concentration. The ability to fuse mind and body into each and every lift is of paramount importance in reaching an optimum level of performance. In fact, for the bodybuilder total focus and concentration is essential for quality training. As mentioned, without the ability to focus, optimum performance cannot be achieved. The athlete who focuses totally becomes one with the event. For him every rep of every set is an event, an experience of which he is an integral part. He doesn't run away from the experience; he participates in it--the movement, the pain, the development. He is a part of it all. Nothing occupies his awareness, only the lift. He lives in the moment, not in the past or the future. He is totally focused on what he is doing. One obvious way to improve your ability to concentrate is to eliminate as many distractions as possible. It only makes sense that the more extraneous stimuli you have in your training environment, the harder it will be to concentrate. Consequently, by eliminating extraneous stimuli, you can create an environment that is more conducive for focusing on your lifts. Music, talking, noise, even people at times, can become distracting. Ideally, it would be best to eliminate anything and everything that could divert your mind from the task at hand. Remember, your sole purpose is to become "one" with the muscles you are working. It is not your intention to become a social animal or an active observer of your training environment. Use the time you have between sets to mentally prepare for your next lift. Clear your mind of all distractions, and then visualize yourself performing your upcoming set. See the set exactly the way your are going to execute it. See the muscle you will use, its movement and your form. Visualize your performance as if you are seeing it through your

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own eyes, rather than through the eyes of a spectator. Take an active part, live the performance, feel it as if it's actually taking place right then and there. Remember, you need all of your energies to reach optimum performance. So stay focused. Avoid Overtraining If you follow the intensity training techniques described, you are going to experience brief but incredibly hard training sessions. Even though you are only training three times a week, there is a chance you could over train. That's how intense Maximum HGH Training is. Therefore, it is imperative that you avoid the use of other intensity training techniques such as forced reps or negative reps. Too much intensity leads directly to overtraining and right into a catabolic state. In fact, research has consistently shown that if a muscle is placed under stress and then stressed again without being given enough time to recover, the muscle will become weaker rather than stronger. Continued use of fatigued muscles is especially injurious if the muscles exhaust their supply of glycogen and utilize the protein of their own cells for energy. Many athletes, even world class athletes, perform far below their physical capabilities because they are unaware that they are overtraining. The physical and psychological symptoms of overtraining include: persistent soreness, muscle and joint stiffness, loss of weight, constipation or diarrhea, depression, staleness, headaches, fatigue, and an otherwise unexplained drop in performance. Once you overtrain, you're in major trouble. It means aborting the program, getting sufficient rest and then starting all over again. So don't jeopardize your progress by doing too much too soon. Train big, but train smart. Few Exercises The Maximum HGH Training program consists of only nine different exercises. Each exercise is a large muscle group exercise. Exercises such as squats, military presses and deadlifts challenge the entire body, which causes a high secretion of anabolic hormones. That in turn increases the rate of the growth process. Once again, with Maximum HGH Training you train very hard and at high intensity, but only for a short time. Resist the temptation (at all costs) to do more sets and/or exercises. You will need every minute of rest to be able to recuperate optimally. Never forget: Muscles grow during the recuperation period, not during training! Any additional exercise during the four weeks of Maximum HGH Training is unneeded stress. And, as mentioned, added stress will only serve to increase cortisol secretions, which will disturb the anabolic processes taking place in your body. For this reason your regular abdominal training is also eliminated during the four weeks of Maximum HGH Training, as well as any special training of your arms or isolation exercises of the chest. Keep visualizing your goal: remember, you are training for ultimate mass. The Preparation Phase Before you embark on the four-week phase of Maximum HGH Training, you must first match your training status and physical condition with the demands of the program. If you have trained less than six months, you should prepare for at least four weeks. If you have trained between six months and a year, you will need at least three weeks of the preparation phase. Even

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if you have trained for more than a year, you should take two weeks to see if you are ready to meet the demands of the four-week mass training phase. Again, remember this is intense training; most likely you have never experienced anything like Maximum HGH Training before. In the preparation phase you should practice the correct form for each exercise. A training partner who critically observes you is of great help. Many athletes consider themselves experienced strength athletes without ever having done deep squats or heavy deadlifts. These exercises are, however, the backbone of Maximum HGH Training and have to be performed with perfect technique. The best approach is to incorporate all the exercises of Maximum HGH Training into your program while performing them in three sets of ten reps. Use light to moderate weight, and perform the exercises in a slow and controlled fashion. Do not forget to tense the muscles that are used in each exercise at the point where maximum contraction is recommended. During the last week of your preparation phase, you will have to determine your 1-RM for each exercise (exception: barbell plate lifting). Write the results down. You will need this information later for your training plan. Make sure you have an accurate estimate of your 1-RM and that you perform the exercise with picture perfect form in a smooth and controlled manner. Whatever you do, don't cheat. This is not a time to satisfy your ego. If you have an inaccurate estimate of your 1-RM it will throw your entire program off. In the ensuing mass training phase you will use your 1-RM to calculate your training load for each exercise. The week before starting your Maximum HGH Training you should completely avoid any physical training. This will give you a chance to heal any small injuries you may have procured during the preparation stage. Recuperate as much as possible. Get plenty of rest and eat a balanced diet. In this way you will be mentally and physically prepared for your mass training program. The Training Program You will be training three days a week. Choose Monday, Wednesday, Friday, or Tuesday, Thursday, and Saturday, depending on your schedule. Note that there should always be at least one day of recuperation between two training sessions. Before and after the training sessions, as well as on rest days, you should take care to recuperate as fully as possible. Take a nap during the day (as a rule of thumb, one hour is necessary for growth hormone to be secreted) and ensure undisturbed sleep at night. Eat a plentiful and balanced diet, and don't drink any alcohol (even small amounts of alcohol hinder the secretion of growth hormone). Weigh yourself at the end of each week of training, and keep an official record of your progress. It's also a good idea to keep a training diary. In your diary record your lifts, the hours you sleep, your food intake, etc. This will give you a useful record of your four weeks of Maximum HGH Training. Limit your Maximum HGH Training to the recommended four weeks. To continue training at such a high intensity would probably result in overtraining. At the completion of the four-week mass training phase you should abstain from any kind of training for a few days. Then resume your normal training program for four to six weeks before starting the Maximum HGH Training again. Perform a maximum of four Maximum HGH Training phases per year.

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The Training Program Each Maximum HGH Training session has been carefully planned. Abide by the guidelines; if at first you find it difficult to observe the exact rest periods, try to stay as close to the guidelines as possible. Caution: Whenever possible, train with a partner who can help you with your heavy sets, or ask someone at the gym to take on this responsibility. If you are training alone, perform the critical exercises only in a safe manner, that is, do squats and bench presses using a power rack or safety rack. A training session (warm-ups included) should take no longer than 45 minutes. Give your all, and your muscles will grow, like never before. Week 1 Day 1 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Wide Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS 3. Set: 10 Reps x 75% REST-300 SECONDS 2. Bench Press Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS

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3. Set: 10 Reps x 75% REST-180 SECONDS 3. Barbell Plate Lifting Training 1. Set: 10 Reps REST-60 SECONDS 2. Set: 10 Reps REST-60 SECONDS 3. Set: 10 Reps END OF WORKOUT Week1 Day2 General Warm-Up 5 minutes, use different stretching exercises. 1. Deadlift Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS 3. Set: 10 Reps x 75% REST-300 SECONDS 2. Military Press Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS

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Training 1. Set: 6 Reps x 85 % REST-60 SECONDS 2. Set: 8 Reps x 80% REST- 60 SECONDS 3. Set: 10 Reps x 75% REST-180 SECONDS 3. Barbell Shrugs Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS 3. Set: 10 Reps x 75% END OF WORKOUT Week 1 Day 3 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Narrow Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS 3. Set: 10 Reps x 75% REST-300 SECONDS

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2. Dips With Added Weight Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS 3. Set: 10 Reps x 75% REST-180 SECONDS 3. Bent-Over Rowing Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS 3. Set: 10 Reps x 75% END OF WORKOUT Week2 Day1 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Wide Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-SECONDS

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Training 1. Set: 6 Reps x 85% + 10 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 10 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 10 lbs. REST-300 SECONDS 2. Incline Bench Press Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% REST-60 SECONDS 2. Set: 8 Reps x 80% REST-60 SECONDS 3. Set: 10 Reps x 75% REST-180 SECONDS 3. Bent-Over Rowing Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 5 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 5 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 5 lbs. END OF WORKOUT Week2 Day2 General Warm-Up 5 minutes, use different stretching exercises.

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1. Deadlift Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training

1. Set: 6 Reps x 85% + 10 lbs.

REST-60 SECONDS

2. Set: 8 Reps x 80% + 10 lbs.

REST-60 SECONDS 3. Set: 10 Reps x 75% + 10 lbs. REST-300 SECONDS 2. Military Press Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 5 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 5 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75 % + 5 lbs. REST-180 SECONDS 3. Barbell Shrugs Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 10 lbs. REST-60 SECONDS

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2. Set: 8 Reps x 80% + 10 lbs. REST- 60 SECONDS 3. Set: 10 Reps x 75% + 10 lbs. END OF WORKOUT Week2 Day3 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Narrow Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 10 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 10 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 10 lbs. REST-300 SECONDS 2. Dips With Added Weight Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 5 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 5 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 5 lbs. REST-180 SECONDS 3. Barbell Plate Lifting

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Training 1. Set: 12 Reps REST-60 SECONDS 2. Set: 12 Reps REST-60 SECONDS 3. Set: 12 Reps END OF WORKOUT Week3 Day1 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Wide Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-SECONDS Training 1. Set: 6 Reps x 85% + 20 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 20 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 20 lbs. REST-300 SECONDS 2. Military Press Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 10 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 10 lbs.

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REST-60 SECONDS 3. Set: 10 Reps x 75 % + 10 lbs. REST-180 SECONDS 3. Bent-Over Rowing Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 10 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 10 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 10 lbs. END OF WORKOUT Week3 Day2 General Warm-Up 5 minutes, use different stretching exercises. 1. Deadlift Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training

1. Set: 6 Reps x 85% + 20 lbs.

REST-60 SECONDS

2. Set: 8 Reps x 80% + 20 lbs.

REST-60 SECONDS 3. Set: 10 Reps x 75% + 20 lbs. REST-300 SECONDS 2. Dips With Added Weight Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS
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2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 10 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 10 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 10 lbs. REST-180 SECONDS 3. Barbell Plate Lifting Training 1. Set: 14 Reps REST-60 SECONDS 2. Set: 14 Reps REST-60 SECONDS 3. Set: 14 Reps END OF WORKOUT Week3 Day3 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Narrow Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 20 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 20 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 20 lbs. REST-300 SECONDS 2. Bench Press Warm-Up

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1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 10 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 10 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 10 lbs. REST-180 SECONDS 3. Barbell Shrugs Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 20 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 20 lbs. REST- 60 SECONDS 3. Set: 10 Reps x 75% + 20 lbs. END OF WORKOUT Week4 Day1 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Wide Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-SECONDS Training 1. Set: 6 Reps x 85% + 30 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 30 lbs.

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REST-60 SECONDS 3. Set: 10 Reps x 75% + 30 lbs. REST-300 SECONDS 2. Dips With Added Weight Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 15 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 15 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 15 lbs. REST-180 SECONDS 3. Bent-Over Rowing Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 15 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 15 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 15 lbs. END OF WORKOUT Week4 Day2 General Warm-Up 5 minutes, use different stretching exercises. 1. Deadlift Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS

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2. Set: 6 Reps x 60% REST-90 SECONDS Training

1. Set: 6 Reps x 85% + 30 lbs.

REST-60 SECONDS

2. Set: 8 Reps x 80% + 30 lbs.

REST-60 SECONDS 3. Set: 10 Reps x 75% + 30 lbs. REST-300 SECONDS 2. Incline Bench Press Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% +10 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% +10 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% +10 lbs. REST-180 SECONDS 3. Barbell Shrugs Warm-Up 1. Set: 10 Reps x 50% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 30 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 30 lbs. REST- 60 SECONDS 3. Set: 10 Reps x 75% + 30 lbs. END OF WORKOUT

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Week4 Day3 General Warm-Up 5 minutes, use different stretching exercises. 1. Squats With A Narrow Stance Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 30 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 30 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75% + 30 lbs. REST-300 SECONDS 2. Military Press Warm-Up 1. Set: 12 Reps x 30% REST-90 SECONDS 2. Set: 6 Reps x 60% REST-90 SECONDS Training 1. Set: 6 Reps x 85% + 15 lbs. REST-60 SECONDS 2. Set: 8 Reps x 80% + 15 lbs. REST-60 SECONDS 3. Set: 10 Reps x 75 % + 15 lbs. REST-180 SECONDS 3. Barbell Plate Lifting Training 1. Set: 16 Reps REST-60 SECONDS 2. Set: 16 Reps REST-60 SECONDS 3. Set: 16 Reps

END OF WORKOUT
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