For the very few of you that don't know them yet, Joe Bennet (@hypertrophycoach) and Ben pakulski, along with Josh Vogel and others, are a team of pro.
Primer Cover tKVince Del Monte & Ben PakulskiPAUSE & PRIMEPRIMER PHASE WWW.HYPERTROPHYMAX.COM2HypertropHy M.A.X “pAUSe & prIMe” prepArAtory progrAM Welcome aboard! We want to first congratulate you for joining the most elite musclebuilding program in the world and being the newest “Hyper MAXER!” We are ALL here to make each other better, which is why activity on the forums has been running rampant for the past six months (since we officially opened registration) and if you haven’t introduced yourself yet, do that soon. You’re going to see why the Private Members’ Forum is the crown jewel of the program and you’ll get to meet more than 3,700 amazing members who will be of valuable assistance to you, since they have already gone through what you’re starting. After going through a few posts on the forums you’ll quickly discover that Hypertrophy M.A.X. Has the smartest members in the world and that you made an awesome decision!WWW.HYPERTROPHYMAX.COM3When we first discussed the idea of an exclusive members’ forum we were both really excited about the possibilities - connecting men and women from all over the globe in one place, with a unique goal, all following the same program and helping each other every single step of the way!
We are creating a network of FRIENDS, co-workers, and training partners to help everyone overcome their obstacles and eliminate their limiting beliefs. We all have those beliefs that hold us back from being where we want to be in life. Whether it’s the belief that we CAN’T, or maybe we’re not good enough, or we just don’t have the time or the resources. Well guess what? We just gave YOU the tools to overcome each and every one of those useless beliefs. There is someone somewhere in this world that is facing the exact same obstacles you are.
Chances are that even WE (Ben and Vince speaking here) have encountered the very same obstacles. We are ALL here to help each other. As your coaches we are constantly seeking the best information in the world. We want to bring the best to you! The forums will be our place to personally interact and chat about what we are doing and what we have learned that you can apply NOW.
Obviously, there are thousands of you, and only TWO (2) of us, so please take the time to help each other first. We are doing our best to give you all the tools you need to achieve the physique of your dreams in 12 months. For some of you, your profession is personal training. This program will be the best personal training course you’ve ever taken! Hypertrophy M.A.X. Will get you THINKING! That is the goal.
We do not want to teach autonomous robots. We strive to educate so that you can decipher all the crap that exists out there. First things first, until you receive your Phase 1 package of Hypertrophy M.A.X.
In the mail, we are going to be providing EVERYONE with the HypertrophyMAX primer and the MI40 execution videos to allow you some time to watch, and rewatch the videos so that you can brush up on the details of intention and perfect execution. WWW.HYPERTROPHYMAX.COM4The Goal of the Primer Phase The direct goal of the Hypertrophy M.A.X. Primer Phase is to prepare your body and set you up to optimize gains over the next 12 months.
The goal is to break old “crappy” movement patterns and replace with them with new biomechanically-optimal movement patterns. To do this we must ensure you are accessing a full and maximum range of motion for your body. Each body part has a correct biomechanical range of motion that must be utilized under some varying degree of tension to ensure all muscle fibers and motor units are stimulated to maximize the growth potential of that muscle. In layman’s terms: If you’re looking for maximum muscle growth (or any amount of growth in a healthy and balanced way) stimulate a muscle at all points along its predetermined range of motion with maximum tension.WWW.HYPERTROPHYMAX.COM5In stating this, it is important to recognize that any point in the range that is bounced or moved with inertia would not constitute muscular “tension.” It’s more considered “fools gold.” So even though you may feel like you’re getting a “full range of motion” the missing ingredient would be a full range of motion under tension. Making Growth Inevitable To get the most out of any workout plan, being able to execute optimal movement patterns is vital and must be implemented at all times. When you get to the point of using these optimal movement patterns without thought, or what is known as “unconscious competence,” you will be able to shift focus from exercise execution, to taking your body and mind to the absolute limit. At this point, growth will be inevitable.
This is the direct goal of every stage and step of Hypertrophy M.A.X. If you carefully adhere to the plan that has been set forth, eliminating inertia and cheating until your body only knows the absolute perfect movement patterns, growth will be 100% under your conscious control, and it will seem as though you’re able to grow at will.WWW.HYPERTROPHYMAX.COM6The Workout Guidelines THE MOST IMPORTANT THINGS to remember when undergoing the Hypertrophy M.A.X. Primer Phase: 1) Every exercise in this primer is specifically selected for a reason and to be done in a very specific way.
See the execution videos for additional pointers, and even if you’ve watched them before, watch them again. Heck, you should watch them at least once a month if you truly want to master optimal technique.
2) Each exercise is to be done in a “PAUSE & PRIME” fashion. The definition of “Pause and Prime”: The best way to “prime” a muscle for optimal execution (i.e.
FORM), neural firing (increasing the efficiency of your nervous system), and hypertrophy (i.e. GROWTH!) is to learn to generate tension throughout the entire range of motion. This can be done manually (with conscious intent), or with added resistance. STEPS TO PRIME: 1) CONTRACT THE ANTAGONIST - To ensure you are using a full range of motion for the working muscle, start by contracting its antagonist muscle when the working muscle (agonist) is fully lengthened or relaxed. 2) PAUSE - While contracting the ANTAGONIST.
3) SQUEEZE BEFORE INITIATING MOVEMENT - Now, before moving at all, squeeze the working muscle and create tension in that muscle. (Note: nothing has moved at this point - only a conscious engaging of the agonist muscle in its fully lengthened position.WWW.HYPERTROPHYMAX.COM74) SQUEEZE THROUGH - Continue with that initial squeeze and now contract the muscle harder to finish the rep through the entire range. 5) MAINTAIN CONTINUOUS TENSION AND TEMPO - No resting at the top of the range, only in the fully lengthened position. 6) USE ONLY 60% INTENSITY - The preparatory phase is not designed for you to be a hero or set new personal bests. You have 12 months of workouts just around the corner that will do that so don’t think you know what you’re doing and deviate from the Prime & Pause Phase (I don’t care if you’re an IFBB Pro Bodybuilder)! Examples: CHEST: Rest and pause at the bottom of a chest press while there is still tension, not at the top. BACK: Only pause in a fully lengthened position.
AGONIST/ANTAGONIST PAIRINGS i) Biceps/Triceps ii) Quads/Hamstrings iii) Chest/Back iv) Calves/Tibialis Anterior (shin muscle) v) Delts/LatsWWW.HYPERTROPHYMAX.COM8This primer program is a 7-day program that can be repeated as many times as necessary to attain the desired result or “unconscious competence.” It is recommended that you follow the program a minimum of two times through (three to four times is optimal). The primer is NOT intended to be a “heavy” training session. It is contractionbased training. Focus on intention and contracting as hard as you can from top to bottom. Don’t forget to stick to the 60% intensity for load selections (1RM X 0.6).
Take approximately a 45-90 second rest between sets.
News, articles, pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Bodybuilding is specifically defined for purposes of this subreddit as the sport that involves preparing yourself for a competition (includes bikini, fitness, figure and physique). There are other subreddits better suited to those just interested in staying fit or building a beach body or lifting weights. This subreddit is a community where those interested in the sport as defined here can share their opinions and experience as well as the science of the sport. Don't devalue opinions and experience by dismissing them as 'broscience'.
This subreddit is not a site for vetting only scientifically provable propositions. Remember, science, particularly in the area of sports and nutrition, is evolving rapidly.
Our experience, though anecdotal, can help fill those gaps until the scientific community reaches consensus.Reminder: This is an internet forum in which anyone can post and comment. Believe what people say at your own risk.Logo by:(but why???). For the very few of you that don't know them yet, Joe Bennet (@hypertrophycoach) and Ben pakulski, along with Josh Vogel and others, are a team of pro bodybuilders based at mi40 gym, highly specialised in the science of hypertrophy training.Their training style could be defined a little 'unorthodox', for it is exclusively based on the principles of muscle activation, joint alignment and stacking, tension and mind muscle connection, concentric pauses, strength curves, along with occasional eccentric focused training (and you can see this by looking at ben's programs like mi40-x). It's kinda similar to how Julian Smith trains.In short, their training isn't as based on intensity/traditional exercises/progressive overload as, for example, 3dmj or what is considered the norm in the natural bodybuilding community, but much more on activation, tension and mind muscle connection. They also are obviously enhanced athletes (and are very open about their usage for the main part)Nonetheless, I greatly respect Ben pakulski as an individual, I find his podcast (muscle expert) amazing, he is an overall no bullshit, extremely dedicated guy, and his advice sounds solid to me.My mainly concern is: while this training style is obviously suited for enhanced athletes, does it apply for natural bodybuilders?
Should I drop intensity like they preach and focus solely on a mi40 type of training?. Im not saying it doesnt change things at all. But people seem to have this idea that being on steroids means you should train on a bro split with a lot of machines and just train with light weight for high reps.
![Hypertrophy Hypertrophy](/uploads/1/2/5/3/125364871/831050263.png)
And then every single thing a person on gear does, people say it only works because theyre on gear.And none of that is really true. Steroids do increase what you can handle and recover from in the gym.
And steroids will make you grow even if you train like an idiot. But training that incorporates progressive overload, higher frequency, and using multiple rep ranges is still to your advantage on steroids. Likewise, a lot of the techniques you see bodybuilders on gear use, like using machines, using higher reps, training to failure, and the techniques from the body of this post, will also be beneficial to a natural lifter. I get annoyed when any time an enhanced lifters training methods are discussed, people assume it only works because that person is using gear.Thsts what Im trying to get at.