Informaciones legales

ous set. If, for example, you’ve planned to super-set biceps and triceps (which is quite common in my Maximum Growth Program), you simply complete the first planned set of triceps and then move from the tri- ceps exercise directly, _{without resting, into performing} the biceps exercise. Once you have completed a set for

each body part, this is considered one “super-set.” After

a full super-set, you’d take your scheduled rest. If it sounds a little complicated, don’t worry. Once you actu- ally do it, you’ll think it’s simple to follow.

Q:

When I’m starting the Program, how do I

determine the weight I should use with each exercise?

A:

A lot of people who are new to my Program ask this question, and to be honest, there really isn’t a 100% accurate or scientific answer. I wish there were. But there isn’t. I can, however, provide you with some tips for deciding how much weight to use when you begin your first workout.

You can start by reading through the Workout Calendar (which is provided on page 59) and also become famil- iar with the exercises on the first Workout Sheet, after the Strength Tests (workout #2 of 34). By simply looking over the exercises performed for each body part, you will likely notice you have performed some or most of them before. If this is the case, then you can use your memory to recall the weights you would normally use and record it under the “goal weight” for each specific exercise. For instance, if you already know you can bar- bell bench press 225 lbs for eight reps, then you can record this for your “goal weight” on the first row of the chest workout.

Now, if you’ve never lifted any heavier weight than this or performed any fewer reps than eight, you would need to perform some simple math to determine the weight you plan to use for your six-rep set. _{It’s pretty}

easy—trust me. Here’s all you do…

As a rule of thumb, for every two repetitions you plan to decrease, simply multiply the weight by 10%. (For instance, if you bench press 225 lbs for eight reps, and you want to calculate how much weight you would use for six reps, just multiply 225 x 1.10, which equals 247.5.) Now, you can round that number up, or down, depending on how comfortable you feel with either weight. Therefore, you might choose to round up and attempt 250 lbs for six reps. As you can plainly see, it’s

not an exact science, but in my opinion, this math equa- tion works pretty well for most people who use it. Now, if you have _{never performed the recommended} exercise for a particular body part, you may just have to use a little trial and error. While this is not necessarily the ideal way to start out, there is simply no better way to determine exactly what weights you should use. The best thing you can do is start by “guessing” which weights you might use. This could be based on similar exercises you are familiar with. Or, perhaps you noticed you are stronger on certain body parts, like chest and legs, and you have a pretty good idea of how much weight you can use. It’s really up to you. But basically, if you’ve never performed an exercise, you will likely need to start off by actually _{doing the exercise and writ-} ing down the weights you used and the number of reps you did on your Workout Sheet (under the “Actual weights” column). This way, the next time you are scheduled to work out the same body part, you can refer back to your Workout Sheet and read what you journaled. By the second time you work out the same body part, you’ll know exactly which weights are suit- able for you, and you can plan them more accurately.

Q:

I noticed you didn’t talk much about cardio-

vascular exercise. Do you feel it’s important, and if so, when is the best time to do it?

A:

You are right. I didn’t talk much about cardiovas-

cular exercise in this book. It wasn’t because I don’t believe in the benefits of it or that I don’t do it myself—because these two statements are not true— but because I didn’t think it was necessary to talk about it, especially since the _{entire focus of my Program is to} help you gain serious muscle mass and strength, and it’s not about losing bodyfat. (This is saved for another free Program of ours, called the _{Lean System Success}

Plan—it’s an eight-week diet and training Program,

designed much like Maximum Growth is, that takes the guesswork out of losing bodyfat. I suggest you give it a try after this Program if you want to get “cut.”) The truth is, the last thing I wanted to do was mistakenly allow you to lose precious muscle tissue by prescribing cardio exercise as part of this Program, so I purposely didn’t say much about it.

However, because I understand the importance of keep- ing our bodyfat percentage to a minimum, at least for most of us, or trying not to gain any more bodyfat, while building muscle size, I will share some recom-

mendations you can follow—if you decide you want to do it.

I certainly don’t want to discourage you from doing cardio exercise, but it’s important that you know there are two times I must emphatically state that you absolutely, positively should not perform cardio exer- cise. These two times are before you workout with weights and the day after your “leg” workout. I won’t go into any lengthy, scientific explanations for these suggestions, but make no mistake about it, if you do cardio during these two times, you will severely impair your ability to gain muscle. First, if you want to include cardio exercise on the days when you weight train, please, please, please do it after your workout with weights. Doing it before will only “pre-exhaust” your muscles and deplete your storage of glycogen (energy stored within your muscles needed for strenuous weight training). I used to do this when I first began working out. Don’t make the same mistake. I always found that doing my cardio before a workout simply wore me out. Basically, I would be too tired to want to workout and would often lose my motivation. The second most important time you shouldn’t do any cardio exercise is the day following your “leg” workout. I realize this might sound strange, and to be honest, I don’t have any scientific studies to support my sugges- tion, but here is my theory anyway... When you work out your legs, the exercises work your quadriceps, ham- strings, glutes, and calves. Combined, these are the largest muscle groups on your entire body. That means they likely require the most time to recover (hence the reason you only train them once a week). Therefore, if you decide to do cardio exercise the following day (which normally requires some form or use of your legs), before the muscles have had sufficient time to begin to recover, it places additional stress on them. This undue stress is not beneficial. See, by allowing the leg muscles to fully “take a break” the next day, you will make it much easier for them to recover adequately and build themselves up larger and stronger.

Now, if you decide you want to incorporate cardio into this workout schedule on a more regular, consistent basis, I would suggest you perform _{no more than 30} minutes—no more than three days a week—of High Intensity Interval Training (HIIT) or 30 minutes of super-intense cardio exercise. Exercises like jumping rope, roller blading, riding a bike, or inside activities such as on a recumbent bike, stair climber, elliptical, or

treadmill are perfectly fine. You can choose to do any of these exercises on your weight-training days. Just make sure you do them _{after your workout. Or, you can do} cardio exercise on your _{non-workout days. Either way is} fine, really. It might just depend on the time you have to spend working out each day.

Q:

I don’t have access to some of the exercises you recommend; do you have a list of alternate exercises I can substitute for the ones shown in your Program?

A:

Yes, I do. _{I’m glad you asked this question. I realize} not everyone has access to a gym. Perhaps your fitness center doesn’t have one of the machines I’ve sug- gested. Or, maybe you workout at home with only a pair of dumbbells. On page 97, you’ll find a section called “The Exercises.” Here’s where you can find a list of almost every weight-training exercise listed in this Program. Beside each exercise, you will also notice a few photographs, which show you exactly how to start and complete the exercise. In addition, I’ve also written a complete description of “how to” perform the exer- cise. I think you’ll find this helpful.

Now, considering you may not have access to the par- ticular exercise recommended, we’ve also listed (in red) two to three alternate exercises. These are listed directly underneath each exercise name.

If you’d like to read a more thorough explanation of these and additional alternate exercises, along with step-by-step pictures of them, you can visit us on the web at www.RealSolutionsMag.com/weight-training (or you can visit our Home Page and click on the tab that says “Resources” to find a link to a section called “Weight Training Fitness Program.”)

Q:

After I’ve completed the entire 8-Week

Program, what should I do next?

A:

Once you’ve completed this eight-week Program, it’s highly likely you’ve established some great new habits and put on some impressive muscle size and strength. (In fact, I’ve witnessed people who have gained up to 24 lbs of new, muscular body- weight and increased their max bench press by as much as 55 lbs in eight weeks. Believe me, it is possible!) By the end of the eight weeks, you will literally be a “new” person. Like night and day. You will have learned a new mindset possible for gaining muscle and will probably

M A X I M U M G R O W T H | Q & A’ S

be striving to learn more and to take on a new chal- lenge.

With that in mind, what I recommend is that, after your eight weeks are completed, you decide what new goals you would like to pursue. It might be to gain even more muscle size. More strength. Or, perhaps you want to focus on losing bodyfat and getting “cut.” It’s really up to you. Once you decide on your new goals, there are a couple of options.

First, you can simply follow the eight-week Maximum Growth Program again. Many people follow this Program over and over again until they are satisfied with their results and new way of life. Or, if you prefer, we have another Program, which is shorter in length, called the 4-Week Maximum Growth Program. It is the original Program, which this Volume 2 was based from. It does have a different workout schedule but a similar nutrition plan.

Last, if instead you decide you want to lose bodyfat, we have a fantastic Program for this. It’s called _The

Lean System Success Plan. It is an eight-week nutrition

and exercise plan that spells out exactly what to do— how to train, eat, and take supplements—in a step-by- step, page-by-page eight-week plan. The best part is, it is free—_{just like this book was. All you have to do is call} us, and we’ll mail out a copy to you right away. Simply call one of my fitness experts at 1-866-688-7679 (Dept. #2192) and tell them you want your free copy of _The

Lean System Success Plan. (All we ask is that you pro-

vide us with $5.00, to help cover the cost of postage and handling, and we’ll express mail it at no charge.) Now, if you have a speedy internet service and would prefer to download the workout and nutrition journal pages for free, all you have to do is visit www.iSatoriTech.com, and click on the tab up on the top of the screen that says “Nutrition & Training,” and you will find it there. You can download the entire eight-week journal pages in PDF format.

Q:

I’m trying to figure out how to achieve the 3:1 ratio of carbohydrates to protein you suggest for the post-workout meal. Can you give me some more examples of different meals?

A:

For the record, “post-workout” means 30 to 60 minutes after you train. _{No longer than this. This} critical time is called the “open window.” During this time, your muscles will literally suck up anything you

feed them. That’s why it’s critical we combine this meal into a specific 3:1 ratio of carbohydrates to protein. I’ve found that most people make this way more com- plicated than it needs to be. Since you already under- stand the importance of slamming down a 3:1 ratio of carbohydrates to protein, _{right after your workout, I} won’t go into any further details or scientific explana- tion. To answer your question, here are two examples of how I achieve this ratio of carbohydrates to protein in my “post-workout” meal.

Remember, since your bodyweight will likely be differ- ent than mine, your protein and carbohydrate servings might be different. They may be more or less.

The first thing you need to do is determine how much protein you should be consuming for each meal. You should have already figured this out in Law 2 (Eat More Calories, Especially Protein) of this Program. If you haven’t yet, then I suggest you do that now, before you read this.

Your protein should come from whole foods like lean red meat, salmon, chicken, or tuna. Or you can use most meal replacements and some protein powders. Next, it’s simple math to calculate your carbohydrate require- ments: take your protein requirements and multiply it by three. So, for example, I typically try to consume about 35 to 40 grams of protein per meal (225-lb body- weight x 1 gram per pound = 225/6 meals per day = 37.5 grams of protein per meal). Therefore, in addition to this amount of protein, I would try to consume any- where from 105 to 120 grams of carbohydrates. The car- bohydrates should be from mostly complex and simple types and relatively nothing should come from refined sources such as sugar, white flour, or bread.

With that in mind, here is what my “post-workout” meals usually consist of:

Example #1: Because I usually work out in the

morning, and since I haven’t eaten anything since I woke up, I rush to the kitchen right after my work- out and start off by making an Eat-Smart meal- replacement shake. For added carbohydrates, I add one-half cup of frozen strawberries. And to top it off, I add in one scoop of our orange-flavored 3-XL. While blending my shake, I heat up a bowl of water combined with one full cup of old- fashioned oats. Now, to add a few more carbs, I

throw in a piece of fruit, usually an apple, which has not only fast-absorbing carbs but provides some much needed fiber as well. With this meal, I’ve now got 45 grams of protein and around 120 grams of carbohydrates—the perfect 3:1 ratio of carbs to protein—which is essential for supplying my body with the precise nutrients it needs to reach my goals.

Example #2: If I work out at lunchtime, or in the

afternoon, I’ll usually follow my workout with a 3:1 meal made up mainly of whole foods. For example, if it’s near dinner time, I will boil about 10 oz of whole-wheat (or egg-enriched) pasta. I like to add a couple tablespoons of olive oil to the water I’m boiling the pasta in to add more “good” fats. In a frying pan, I cook four or five ounces of lean ground beef. If you drain the grease from the pan, after cooking the beef, you can eliminate most of the “bad” fats. I like to mix the cooked beef into a low-fat tomato pasta sauce. I pour this on top of the pasta and add a large salad made with lettuce and spinach. I use a mixture of olive oil and red vinegar as the dressing. I’ll top the salad off with an entire apple I’ve sliced into pieces. This post-workout meal, when tallied up, provides 42 grams of pro- tein and about 120 grams of carbohydrates. Another perfect 3:1 ratio of carbs to protein.

As you can see, it’s not at all complicated. In fact, once

you know your protein requirements for each meal, it’s pretty simple to figure it out from there. For more exam- ples of “post-workout” meals that consist of 3:1 carbs to protein, please turn to Appendix III (called “The Meals”), where I’ve provided six days of meals you can use to fulfill your nutritional requirements.

Q:

Following your Program, how long will it take

to start seeing “results”?

A:

If you follow everything I have spelled out for you to the letter, and you have set reasonable goals, you should start to see results in as little as one week. Now, make no mistake, the results you will wit- ness after one week will not be earth-shattering. Nevertheless, if you are using 3-XL and, to further enhance your results, added in the new H-Blocker to your supplement plan, it’s safe to say you will be _very pleased with the strength gains you will notice within the first four to five days. Many people have noted that all of a sudden, after about four of five days, their

strength skyrocketed. Weights that might have nor- mally felt heavy started to feel a little lighter. And with some exercises, they do more reps too than normal. You might experience this sensation. It’s really pretty cool. Another thing you will likely see is a noticeable “full- ness” and “hardness” to your muscles. The muscles in your chest, arms, and legs will feel “tight” after about one week. This is a sign that your body is taking more water inside your muscle cells. A scientific process called cell volumization. (It’s perfectly safe.)

With that in mind, the goods news is, you can expect to gain anywhere from two to four pounds of bodyweight after the first week. It is not uncommon, however, to hear of people gaining up to five, six, or even seven pounds after one week on the Program. That might be because they have never followed such an intense Program or eaten so many calories. I’m not sure.

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