I’ll tell you this upfront… the split and periodization of training stimulus in this program will force you to break through a number of mental and physical barriers.
It will be uncomfortable, ball breaking at times for sure, but accept that now and leave it behind – just another obstacle to overcome on your path to a better body and a better you!
The workouts are strategically rotated so we can continue to push our limits throughout – some days are designed to heavily test our total lactic tolerance, while others will push our Central Nervous System (CNS).
The goal is to utilize as many hypertrophy pathways as possible while allowing the alternate energy systems to recover.
We will cycle between different stimuli (strength, functional hypertrophy, and volume / metabolic work) as well as adjusting the training frequency of each as we move through the program.
Ergo, while recovering from mechanical damage and our CNS is recuperating, we will crank up the volume and density to maximize our lactic acid production (to stimulate hypertrophy from accumulation of metabolic stress).
You will note that the strength days are less frequent than the volume / metabolic style days – this is a result of heavy strength training causing much more mechanical damage, and the CNS needing longer to recover.
The body adapts more quickly to metabolic stress, so workouts at lower intensities(*) can be used more frequently.
(* “intensity”, in bodybuilding terms means the actual resistance relative to your 1 rep max, it does NOT mean how much effort you put in – a common misappropriation of the word).
You may be familiar with the concepts of sarcoplasmic and myofibrillar hypertrophy – basically the size of the individual muscle cells versus the density of muscle fibers (if you have the relevant MI40 Nation membership, here’s an article walking you through it) – this program is designed to increase both.
As I sometimes like to do (not just for the purposes of torturing you ;)) there are some double training days in the last two weeks of the program. If for a valid reason you can only do one session, choose based on your primary goal – if you need to focus on strength training and improving intensity of contractions, go with the A.M session; if you are primarily focused on fat loss or achieving maximal hypertrophy, go with the PM session.
To make the most of the program, detailed meal plans are available.
Ladies and gents, boys and girls, there’s no smoke without fire. Prepare to scale new heights and ignite new gains… this is your growth spark… BOOM!
BPak out
