M.A.

X PHASE 3

12 UNIQUE HYPERTROPHY MODELS & ELITE COACHING FOR

COLOSSAL GAINS IN SIZE & STRENGTH

INSIDER MONTHLY MEMBERSHIP BENEFITS:

1. Brand New Hypertrophy M.A.X.
24-Page Hardcopy Newsletter

5. Exclusive Secrets Of The

Pros DVD Interview

2. Brand New Hypertrophy

M.A.X. Coaching DVD

6. Exclusive Getting To Know

Your Coach DVD Interview

3. Brand New Hypertrophy

M.A.X. Featured Workout

6. Access To Private
Membership Forum

4. Members Only
90-Minute
Coaching Call

7. Special Discount On Blue Star,

All-Max & Prograde Supplements

IN THIS ISSUE
2

8. Special Discounts On Current

& Future Products

HERE WE GROW
AGAIN
Get an inside look at whats

18

11. Chance To Win The

Hypertrophy M.A.X.
Transformation Contest
12. Surprise
Bonuses
& Gifts!

15

MUSCLE
LOGIC
Dedicated to explaining the

22 A REALISTIC APPROACH
CUTTING-EDGE
TO
LIVING LARGE
SUPPLEMENT
STACKS
Learn how to get outside of your
Optimize your results with the

theory, science and principles

behind this months phase.

A CHAMPIONS
MIND
SET
Discover how to grow into a

FEATURED WORKOUT

mindset that takes your mind,

body and life from good to
great.

GROW TIME
NUTRITION
Balanced nutritional strategies,

comfort zone and live a life of passion,

fulfillment and purpose.

best staple and situational

supplement stacks to perform
like a monster.

20

MAX-LACTIC:
The High Lactic Threshold
Workouts For Optimal Body
Composition

14

10. Advanced Notification

On New Releases

PHASE 2: MAX-LACTIC

happening in the professional

and personal world of BPak &
Vinny D.

9. Special Discounts On Future

Events, Seminars & Hypertrophy
Camps

22

24

21

NEXT MONTH &

UPCOMING
EVENTS
See what we have in store for you next...

habits, meal plans and recipes to

fuel your workouts and
recovery.

M.A.X PHASE 3

HERE WE GROW AGAIN

HERE WE GROW AGAIN

Update from Coach Vince

couldnt believe it! After

traveling from Maui to
Kailua-Kona for a quick
stopover before flying to
the Big Island, I sat outside on
our hotel balcony admiring the
clear blue waters of the Kona
harbor - and it hit me - I recognized this place. The only thing
missing was the ABC helicopters circling over hundreds of
super ripped and brave triathletes getting ready to take on
the most grueling endurance
race in the world -- the inaugural Hawaii IRONMAN Triathlon. In 1977, San Diego-based
John Collins proposed combining the three toughest endurance races in Hawaii -- the 2.4
mile Waikiki Roughwater Swim,
112 miles of the Around-Oahu
Bike Race and the 26.2 mile
Honolulu Marathon - into one
event.
On Feb 18, 1978, 15 courageous athletes came to Waikiki
to take on the IRONMAN challenge. Before the race began,
each person received three
sheets of paper with a few
rules of the course description.
The last page read: Swim 2.4
miles! Bike 112 miles! Run 26.2
miles! Brag for the rest of your
life!
In 1981, the race moved from
the tranquil shores of Waikiki to
the barren lava fields on the Big
Island of Hawaii. On my drive to
the hotel I immediately recognized the black lava rock that

M.A.X PHASE 3

dominates the landscape, and

I even jumped out of my car so
I could experience the 45 mph
hoomumuku crosswinds and
the 95 degree heat and scorching sun the athletes experience!
The IRONMAN is now in its
th
34 year and was my favorite
sporting event to watch growing up. To me it was the ultimate test of the human body,
mind and spirit. Dave Scott,
Mark Allen, Scott Tinley and
Scott Molina - The Big Four were my sporting heroes. They
battled each other from 1982
to 1995 and it was this specific
event that was instrumental in
inspiring me to believe in the
IRONMAN mantra, ANYTHING
IS POSSIBLE. Call me naive, call
me a dreamer, but at the age of
16, I decided to take this mantra
literally. Why not? Interestingly,
this unrealistic belief has only
served me. Its one characteristic
of mine that I hope gets passed
onto my own kids. This is a big
part of the Live Large message
too.
You see, it was the IRONMAN
mantra that inspired me to train
for the National Junior Triathlon
Championships when I was 16
years old. Instead of going to
bush parties in the summer, I
was training two or three times
a day. I would train before class
and after class every day. The
goal was to represent Canada
at the World Junior Triathlon
Championships by placing in the

top six at Nationals. In July of

1996 the big day arrived. After
swimming 1.5 km in the open
water, riding 40 km up and
down the Niagara Escarpment
I found myself in 7th place - 1
spot away from qualifying - with
100 meters to go in the 10km
run! I sprinted as hard as I could
to the finish line and found the
strength (and speed) to chase
down the final spot and qualified for Worlds! It was the biggest accomplishment in my life
and an event that begged the
question, Hmmm what else is
possible?

I finished 52nd of 153 at the

Junior World Championships. I
was the 4th of 12 Canadians. I
still own that Speedo!

Sixteen years later, I am

standing on the starting line of
the place that influenced my
live large approach to fitness,
business and life. The moment
was surreal, especially because I
was sharing it with my amazing
wife who is the result of believing, ANYTHING IS POSSIBLE!

Swim start and run finish of the Hawaii

IRONMAN Triathlon!

Update from Coach Ben

Whats going on with me?
After having spent eight weeks
on the road making appearances for ALLMAX Nutrition, I
arrived home twelve weeks out
from the Olympia contest.
Surprisingly, my training on
the road was great. I have some
good training partners while
on the road which keep me on
track. At times it gets difficult to
get all my meals in but I make
the most of it and never let it
stress me.
Once back home, training
has gone to a whole new level.
Dieting began and my training
volume increased. This is how
I choose to get a caloric deficit
(via increased training volume
versus starving myself -- at
least at first). My cardio of
choice for this prep is called
Wingate Sprint Bike Protocol.
For those of you that
arent familiar with this, its
basically 100% all out intensity for a shorter period of
time (10, 15, 20, 30 seconds)
followed by a rest of 2-3
minutes.

Doesnt sound
like much, but
the sprints are
actually very high
resistance as well.
A few of these
sprints and most
people (myself included) are laying
on the floor gasping for air, on the
verge of vomiting.
Its HARD, but very
effective or fat

loss.
You can actually feel your
body temperature increased
for four hours after each session (Hello calorie burning!) Ive
become a big believer in H.I.I.T.
Its harder than most people
can handle at first, but once
youre able to, it seems that fat
literally melts away. I think this
stuff will set a new standard for
the amount of fat that can be
burned on a weekly basis.
Just before weight weeks
out from the Olympia, I was
so blessed to be able to film a
movie documentary on bodybuilding. The idea is to create
a modern day Pumping Iron.
The film is following the top
seven guys in the world on their

journey to the Olympia. There

is definitely some drama, some
hardcore training and an indepth look into our personal
lives. The way the movie unfolds
will completely depend on what
unfolds the week leading into
the show in Vegas, as well as
what happens on stage. It will
definitely be entertaining nonetheless.
While filming the movie I
managed to hurt my back a bit.
This minor set back encouraged
a trip to see my friend and therapists in Denver. MAT (muscle
activation techniques) creator
Greg Roskopf and therapist and
trainer Derek Woodske and my
team to get things working better than new. No time to waste.
While in Denver, I actually
will be filming my own documentary of the journey to my
first Mr Olympia Contest. Living my Dream. The idea is to
document my entire prep so it
not only give, you, my fans and
followers a view into my life, but
also something for me and my
family to look back on to remember this momentous event
in my life.
Ill leave you with a quote
that is the current desktop background on my Mac
and keeps me moving
when rough times roll
through.
You have to fight
through some bad
days to earn the best
days of your life.
Lets make this month
better than last!

With Derek Woodske and Dylan Armbrust.

Just wrapped up a killer leg session
Armbrust Pro Gym in Denver

M.A.X PHASE 3

MUSCLE LOGIC

MUSCLE LOGIC
I

NTRODUCTION

Phase 3 will easily be voted

one of the most excruciating
phases in Hypertrophy M.A.X.
history and its all because two
painful words - lactic acid! You
gotta love it and hate it! I cant
tell you how many training
partners Ive taken through
lactic acid style workouts that
ended up green within the first
ten minutes and bowed out of
the workout early. Take one
of your friends through these
workouts and theyll call you insane! Remember, while youre
dying and feel like crying to
momma, so are all your fellow
HyperMAXers this month!

Get Growth Hormone. Get Anabolic!

This month is dedicated to
maximizing your bodies
natural hormonal system
to kick out as much growth
hormone as possible. The
hormonal, or endocrine, system
supports your bodys
equilibrium by releasing
hormones in response to stresses
such as resistance training
or interval training.

ENDODRINE SYSTEM

* Next month well teach you how to

maximize the most potent hormone,
testosterone, and this month well
teach you how to maximize the most
interesting one, growth hormone.

HERES OUR LOGIC BEHIND THE PAIN:

1. Short Rest Periods
Generally, the shorter
the rest interval, the
greater the metabolic
adaptation. When
you keep the number
of RM identical (e.g.
6RM) but manipulate
only the rest interval
(1 minute versus 3
minutes), the growth
hormone response
varies dramatically. In
this case, the shorter
rest interval, the greater GH response. In
contract, when repetitions are low and the
rest interval is long,

M.A.X PHASE 3

there is minimal hormonal response.

2. High Volume + Short
Rest Periods = Increased
GH Levels
Extensive research
shows these two factors play a huge role
in dramatic increases
in GH. The key is to
use a heavy resistance
(not maximal strength
loads), such as 75 to
85 percent of the 1
RM. Thats why we
kick start your first
two exercises of your
giant set with your
6RM.

3. Be Smart. Do Large
Muscle Mass Lifts First
In Phase 1 we focused
on more single-limb
exercises to correct
structural imbalances
between the left and
right side of the body
and agonist/antagonist muscle pairs. This
Phase decreased the
injury potential and
improved improper
movement patters,
setting you up for
some heavy-lifts back
to back this Phase.
Research has com-

pared GR response
when doing unilateral
and bilateral exercises
at 80 percent of 1RM.
GH increased for both
groups but more
elevated in the bilateral group. For best
GH response, we start
you with large muscle
mass exercises first.
4. Use Longer Rest Periods
Between Giant Sets For
Maximal GH Release
Its well accepted that
shorter rest periods
with a high volume
of work results in the
greatest GH response.

The simple strategy we include

in Phase 3 are longer rest
periods between giant sets: A
full three minutes! Take every
second. This will help you do
manage five things you experience during intense exercise:
1) The accumulation of fatigue substrates (e.g., lactic
acid)
2) The depletion of energy
substrates (e.g., lowering of
glycogen levels)
3.) Changes in the physiochemical state (e.g., lowered
blood pH)
4.) Disturbed coordination of
movement
5.) Lowering of neural conduction
These are the 5 interrelated

causes of fatigue, all of which

affect recovery from giant set
to giant set and workout to
workout.
Additional Principles On
Selecting Optimal Rest Periods
1. The length of the rest interval between sets is also a function of the amount of muscle
mass recruited. The larger the
muscle mass recruited, the
greater the length of rest interval needed. Considering each
giant set starts with compound
movements, youre going to
tire out faster as opposed to
using isolation exercises for the
entire giant set.
2. Another component when
considering rest periods if the
neural complexity of the exercise. For instance, exercises of
a highly coordinative nature,
such as clean and pulls or pow-

er snatches, need far longer

recovery than simple isolation
exercises like wrist curls or rotator cuff work. Generally, Olympic lifts and compound movements on free weights will also
need a longer rest period than
machine exercises.
3. Rest periods between sets
are also a function of training
age. Tolerance to short rest
intervals with loads of 60-80
percent range (6-20 reps) is a
function of accumulated training. For instance, well-conditioned HyperMAXers will find
the three minute rest period
probably just perfect. Novice
lifters in Hyper MAX may still
feel gassed at the three minute
mark since your bodies buffering mechanisms are adapting
to the increase muscle and
blood lactate concentrations!
This is normal.

M.A.X PHASE 3

FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC

The H.L.T. Workouts For Optimal Body Composition

TRAINING GUIDELINES
Always acknowledge your bodys current settings before starting each workout. Are you well
nourished? Hydrated? Were you out for a night of drinking with your buddies? Did you sleep well last
night? If its colder outside then consider a longer warm up. Never just jump into a workout blindly.
CREATE an environment for success each and every time you step in the gym. Leave nothing to chance.
Always assess your Available Range of Motion (AROM) before each exercise. Knowing your current
AROM is vital! The body is smart, so always rehearse the range of motion youre about to perform
without any weights. Each AROM will reveal a limit to a range of motion, which means this is the
maximum range of motion you have the opportunity of accessing. This is the range your body can
control and allows based on your current built-in protective mechanisms. Do not violate your
anatomy and go beyond your current AROM. It will change from week to week, day to day and
even set to set so make this a regular ritual. This can seem a bit complicated at first, but literally takes
seconds once you know what to do. Remember, your body moves in planes and your ability to control
and maintain a weight in a plane will dictate success versus injury.
Take as many warm-up sets as you need. There is no correct amount of warm-up sets. When youre
warm, youre warm. If the movement is unfamiliar, spend more time rehearsing it. If youre lifting
closer to your 1 RM (repetition maximum), take more sets.
Prior to every single repetition, engage and initiate the movement with the working muscle FIRST. No
rocking, no jerking, no bouncing. LOCK YOUR BODY DOWN and focus on selectively recruiting only
the muscle you are targeting.
Keep conscious of posture ALWAYS. Stand tall, chest and chin up, shoulders back. Your neck should
always be in a neutral position (i.e. never cocked up and never looking down) - NEUTRAL. No head
bouncing (youre not at a disco - save that for the weekend but be sure to send Vinny the pictures
it gets the Italian rock star in him fired up)!
Be especially aware to control the movements at the extremes of the range (fully lengthened and fully
shortened muscles) as this is where injuries are going to occur. A good way to know if youre in control
of the weight is being able to stop the movement and pause with it. If you cannot control every inch of
the rep, its too heavy. If you need someone to lift the weight for you to get it started, its too heavy.
We would never say you do not need a spotter but for this month, if you use a spotter, the moment
he or she touches the bar, your set is over. As a general rule, the only time you use a spotter is to
literally save your life. The goal of these workouts is to use a weight where YOU can control and YOU
can complete all the assigned reps on your own.

M.A.X PHASE 3

THE WEEKLY PROGRESSION

Week 1 2 giant sets
Week 2 3 giant sets

AN IDEAL SPLIT
Monday, Tuesday, Wednesday, Friday, Saturday (taking Thursday and Sunday OFF).

Week 4 2 giant sets but increase

weights 5%

A1:A2:A3:A4 means giant set so you will

do A1 first, 10 second rest, A2, 10 second
rest, A3, 10 second rest, A4, 3 minute rest
and repeat.

A REVIEW OF THE TEMPO

WORKOUT TIPS & FAQ

Week 3 4 giant sets

A 4010 tempo would mean 4 seconds

on the eccentric (lowering), 0 second
isometric (pause), 1 seconds on the
concentric (lifting), 0 second isometric
(pause).

Need an exercise substitution?

Thats what the Private Membership Forum
is for. Let us know and well fix you up.
Hypertrophy MAXERS dont make excuses!
Can I change the order of the workouts?
Do NOT change the order of the workouts.
They are prescribed in this order based on
what you will be doing next month.
How do you know how much weight to use?
The tempo and reps dictate weight selection.
If we say to do 6 reps, it means 6 reps. Not 5
and not 7. The 2.5 lb weights are going to be
your friend this month. Utilize them to ensure
youre using the appropriate weight for your
prescribed reps.
How do I implement the abdominal training?
Abdominal training: Select three of your
favorite exercises and perform 20-30 slow
speed repetitions on each one and rotate
around for 10 -15 minutes (set the clock decrease the time between sets each week).
Train your abs at least two times per week in
this phase.

M.A.X PHASE 3

FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

Day 1: Chest & Biceps

EXERCISE
A1. Barbell Bench Press

SETS
4*

REPS
6

TEMPO
4010

REST
0

A2. Incline Chest Press

4*

4010

A3. Incline Dumbbell Flys

4*

12

4010

A4. Seated Clean & Press

4*

20

20x0

3 min.

B1. Incline Dumbbell Curl

4*

4010

B2. EZ Bar Curls With Elbows In Front

4*

4010

B3. Standing Preacher EZ Bar Curls

4*

12

4010

B4. Alternate Hammer Marching Curls

4*

20

20x0

3 min.

NOTES: X means explosive during the tempo

Total Workout Time Week 1 - 23 minutes
Total Workout Time Week 2 - 34 minutes
Total Workout Time Week 3 - 45 minutes
Total Workout Time Week 4 - 23 minutes

M.A.X PHASE 3

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

Day 2: Back & Triceps

EXERCISE
A1. Neutral Grip Lat Pulldowns

SETS
4*

REPS
6

TEMPO
4010

REST
0

A2. 45 Degree Lat Pulldowns

4*

4010

A3. Bent Over Rows Holding Straps

4*

12

4010

A4. Bent Over Alternating DB Row

4*

20

20x0

3 min.

B1. DB Close Grip Press

4*

4010

B2. Flat Bench Lying EZ Bar Extension

4*

4010

B3. Incline Bench Lying EZ Bar Extension

4*

12

4010

B4. DB Bent Over Row + Kicks Backs

4*

20

20x0

3 min.

NOTES: X means explosive during the tempo

Total Workout Time Week 1 - 23 minutes
Total Workout Time Week 2 - 34 minutes
Total Workout Time Week 3 - 45 minutes
Total Workout Time Week 4 - 23 minutes

M.A.X PHASE 3

10

FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

Day 3: Quads & Calves

EXERCISE
A1. Back Squats - Medium Stance

SETS
4*

REPS
6

TEMPO
4010

REST
0

A2. Back Squats - Wide Stance

4*

4010

A3. Leg Press - Low Foot Position

4*

12

4010

A4. Alternating Plyometric Lunges

4*

20

20x0

3 min.

B1. Standing Calve Raises - Wide Stance

4*

4010

B2. Standing Calve Raises - Medium Stance

4*

4010

B3. Horizontal Calf Press - Wide Stance

4*

12

4010

B4. Horizontal Calf Press - Narrow Stance

4*

20

20x0

3 min.

NOTES: X represents explosive during the tempo

Total Workout Time Week 1 - 23 minutes
Total Workout Time Week 2 - 34 minutes
Total Workout Time Week 3 - 45 minutes
Total Workout Time Week 4 - 23 minutes

11

M.A.X PHASE 3

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Compositions

Day 4: Shoulders &

Bodyweight Challenge
EXERCISE
A1. Poliquin Raises

SETS
4*

REPS
6

TEMPO
4010

REST
0

A2. Arnold Presses

4*

4010

A3. Prone Incline Lateral Raises

4*

12

4010

A4. Standing Clean + Push Press

4*

20

20x0

3 min.

B1. Pull Ups*

1*

40

4010

B2. Push Ups*

1*

100

4010

NOTES: You can alternate push up technique from workout to workout. Shove inwards, shove
outwards, use a staggered hand stance, use a super wide hand stance, use a narrow hand stance,
use a medium hand stance. Feel free to rotate your hand stances from workout to workout.
NOTES: You can alternate pull up technique from workout to workout. Choose from a wide
grip, medium grip, narrow grip, underhand grip and if pull ups are too challenging you can use
a Machine Pull Up. You can change grips near the end to achieve your goal reps if you need a
mechanical advantage.
NOTES: Dont forget to time how long it takes to accomplish your Pull Ups and Push Ups so that
you can try to do all 140 reps faster next week.
NOTES: X represents explosive during the tempo
Total Workout Time Week 1 - 23 minutes + bodyweight challenge
Total Workout Time Week 2 - 34 minutes + bodyweight challenge
Total Workout Time Week 3 - 45 minutes + bodyweight challenge
Total Workout Time Week 4 - 23 minutes + bodyweight challenge

M.A.X PHASE 3

12

FEATURED WORKOUT

Phase 3/Month 3:
MAX-LACTIC
The H.L.T. Workouts For Optimal Body Composition

Day 5: Hips & Traps

EXERCISE
A1. Lying Leg Curls - Body Extended

SETS
4*

REPS
6

TEMPO
4010

REST
0

A2. Lying Leg Curls - Bent Flexed

4*

80x0

A3. One Legged Step Ups

4*

12

4010

A4. Dumbbell Deadlifts

4*

20

20x0

3 min.

B1. Prone Incline Dumbbell Shrugs

10

4010

B2. Standing Dumbbell Shrugs

10

4010

B3. Shrug + Upright Rows

10

4010

2 min.

NOTES: Flex your toes on the concentric portion of the lying leg curls and point your toes on the
eccentric portion.
NOTES: X represents explosive during the tempo
NOTES: During the deadlifts, make sure you are bending over at the hips before you begin
bending your knees to keep the emphasis on the hips, not quads, as this is the hip day.
NOTES: On the dumbbell shrugs, youre retracting your shoulder blades, not your traps.
Total Workout Time Week 1 - 25 minutes
Total Workout Time Week 2 - 36 minutes
Total Workout Time Week 3 - 47 minutes
Total Workout Time Week 4 - 25 minutes

13

M.A.X PHASE 3

Phase 3/Month 3: MAX-LACTIC

The H.L.T. Workouts For Optimal Body Composition

MONTHLY CALENDAR
WEEK 1

LOW INTENSITY WEEK

DAY 1

DAY 2

DAY 3

DAY 4

Chest & Biceps

Back & Triceps

Quads & Calves
Optional Interval
Cardio

DAY 5

Optional Interval Shoulders &

Cardio
Bodyweight
Challenge

DAY 6

DAY 7

Hips & Traps

Off
Optional Interval
Cardio

WEEK 2

MEDIUM INTENSITY WEEK

DAY 8

DAY 9

DAY 10

DAY 11

Chest & Biceps

Back & Triceps

Quads & Calves
Optional Interval
Cardio

DAY 12

Optional Interval Shoulders &

Cardio
Bodyweight
Challenge

DAY 13

DAY 14

Hips & Traps

Off
Optional Interval
Cardio

WEEK 3

HIGH INTENSITY WEEK

DAY 15

DAY 16

DAY 17

Chest & Biceps

Back & Triceps

Quads & Calves
Optional Interval
Cardio

DAY 18

DAY 19

Optional Interval Shoulders &

Cardio
Bodyweight
Challenge

DAY 20

DAY 21

Hips & Traps

Off
Optional Interval
Cardio

WEEK 5

WEEK 4

HIGH INTENSIT Y 2- CALCULATED PROGRESS WEEK

DAY 22

DAY 23

DAY 24

DAY 25

DAY 26

Chest & Biceps

Back & Triceps

Quads & Calves
Optional Interval
Cardio

Optional Interval Shoulders &

Cardio
Bodyweight
Challenge

Hips & Traps

Off
Optional Interval
Cardio

DAY 29

DAY 30

DAY 31

DAY 1

DAY 3

Off

Off

Off

DAY 2

DAY 27

DAY 28

DAY 4

START NEXT PHASE

Low Intensity Week = focus on technique, easy loading, no high level of fatigue, no forced reps
Medium Intensity Week = maintain technique, medium loading, medium level of fatigue, no forced reps
High Intensity Week = maintain technique, higher level of fatigue, failure is likely, minimal forced reps
High Intensity Week 2- Calculated Progress Week = maintain technique, highest level of fatigue, failure is likely
and acceptable, forced reps ONLY if form is PERFECT.

M.A.X PHASE 3

14

GROW TIME NUTRITION

GROW TIME
NUTRITION

hase three nutrition is going to focus on the

concept of optimizing muscle growth around
the workout.
Pre workout, we want to ensure to consume
a low fat, high protein meal. A faster absorbing
protein source is a better choice at this time
because it quickly frees up the necessary amino
acids to ensure your body has what it needs to fuel
energy production and muscle contraction. Being
deficient in any of the 20 amino acids is a surefire
way to not build muscle.
Some examples of faster absorbing protein
sources are:

A quick lesson on protein synthesis:

As people who exercise, we eat protein to
stimulate protein synthesis. Protein synthesis can
also be called anabolism (the process by which
we build up muscle tissue). For this process to
occur, amino acids must first be present in the
blood stream (whether that comes from food
we eat, or from our bodies breaking down
muscle tissue). The rate limiting factor of protein
synthesis is the amino acid leucine.
For protein synthesis to occur, leucine must
pass a threshold (3-9 grams depending on
bodyweight) and this must be consumed all
at once. The foods we eat contain leucine while
some foods have more than others.
To maximize leucine intake from your diet,
check out this chart provided by Dr. Wilsons
labs that shows the leucine content per gram of
various protein sources.

Egg whites
Whey protein
Lean fish
Poultry (sometimes)
It might also be a good idea to consider an amino
acid supplement at this time. Whether it be BCAA
or EAA (essential amino acids), both are effective
at stimulating protein synthesis (the main reason
we eat protein in the first place).

Blue Star Nutraceuticals:

BCAA XD
Reduce Muscle Damage!
Promote Muscle Protein
Synthesis!
Visit http://www.BlueStarBCAA.com for an
Ordering Bonus!

15

M.A.X PHASE 3

Noting that leucine stimulates protein synthesis

is a very important fact. If your daily protein
consumption is high enough, it may be sufficient
to simply consume supplemental leucine or BCAA
BETWEEN meals to stimulate protein synthesis
to maintain muscle mass and grow. Not having
to consume a full meal (in the case of someone
looking to shed bodyfat on a calorically reduced
diet, this fact is vital), can be a valuable tool in
keeping your daily caloric intake down, while still
maintaining muscle.

Other considerations around

the workout are what types
of carbohydrates are best, and
what amounts?
The effect of carbohydrate
is not as substantial as most
people think in improving recovery per se. Post workout carbohydrates will lessen the catabolic
effect of exercise, and will also
kick start the replenishment
of stored glycogen that has
been burned off during intense
exercise. But a word to the wise,
the most difficult and intense
weight training sessions that last
one hour or less, will not burn
nearly as many carbohydrates as
people believe. For most people
20-30 grams will be more than
sufficient.
Post workout is a great time

For those looking to

maximize muscle growth,
0.4g/kg of bodyweight is
more than enough to get the
most out of the post workout
window of increased nutrient
absorption.
to consume carbohydrates for
many reasons. This is the time
when you can be positive your
body will be insulin sensitive
and use most of that which
you consume. Other times of
the day, insulin sensitivity is
decreased which simply means
you do not use sugars as well.
When your cells are insensitive
or resistant to insulin, you

will store dietary carbohydrates

as fat.
Another important fact to
note is that when insulin levels
in the blood are elevated (that
means having consumed any
amount of carbohydrate), fat
burning is halted, and fat storing begins (insulin is a storage hormone - you will store
anything that is present in the
blood at the time of elevated
insulin levels). Therefore, consuming fats pre or post workout
when you intend on elevating
insulin levels with dietary carbohydrates is not a good idea if a
lean physique is your goal.
GET ELITE
COACHING VIA
THE PRIVATE
MEMBERSHIP
FORUMS
Join like-minded Hypertrophy
MAXERS on the private
membership forums for private
coaching from one of the top
professional fitness models and
bodybuilders in the world -where else can you get access to
not one but two coaches in one
spot? Heres the spot to start a
training journal, get your physique
critiqued, ask questions related to
training, nutrition, supplements,
contest and anything else on your
mind! Find out what Hypertrophy
MAXERS are talking about this
month well see you on the
inside!

WWW.HYPERTROPHYMAX.COM/
FORUMS

M.A.X PHASE 3

16

GROW TIME NUTRITION

Here are a few post workout nutrition meals that

consist of primarily proteins and carbohydrates:

1.

THE STIR FRY

OPTION:

2.

THE TRIPE S
SOLUTION:

3.

GET LEAN FAST

OPTION:
17

M.A.X PHASE 3

Boneless turkey
breast
Egg whites
Rice
Veggies

Salmon
Sweet potatoes
Spinach

White Fish
Quinoa
Vegetables

4.

CRAVING
CRUSHER
OPTION:

Chocolate Milk
Almond Ezekiel
Cereal

5.

THE BULKER
BREAKFAST
OPTION:

Banana
Vector cereal
Cottage cheese

6.

THE LEAN
BREAKFAST
OPTION:

Oatmeal
Berries
Greek yogurt

M.A.X PHASE 3

18

CUTTING EDGE SUPPLEMENT STACKS

CUTTING-EDGE SUPPLEMENT STACKS

POST WORKOUT SUPPLEMENTATION

s Aristotle said, The whole is greater than the sum of its parts. In bodybuilding, this phrase
means that its more important to synergistically combine all the foundational nutrition strategies -- calories, macros, and hydration -- before getting too excited about whats in your post
workout shake, which is simply one part. In short, dont expect magical results from the Post
Workout Shake if compliance to your calories, macros and hydration is not in order. Now, when you
have the foundation of your nutrition in tact, thats when these shakes will give you an edge.

PROTEIN INTAKE.

CARB INTAKE.

CREATINE INTAKE.

Should be 0.6g/kg of lean

bodyweight. So if you weigh
80 kg and have 15% body fat,
you would need 40 grams
of protein. Opt for a whey
protein over casein for a faster
digestive response. Whey is responsible for greater increase
in protein synthesis upon
ingestion, whereas casein
protein releases its amino acids
at a slower rate from the gut not the optimal situation after
a tough workout. Whey is also
preferable because it has an
antioxidant effect and supports the immune system.

Should be influenced based on

the number of reps per workout, that is the total training
volume. Based on our workouts ranging from 176 reps in
Week 1, 264 reps in Week 2
and 352 reps in Week 3 and
176 reps in Week 4, adapt your
carb intake based on the week
and your current LMB (lean
body mass):

Creatine is an essential supplement to ingest post-workout

because its your bodys first
energy source. It plays a primary role in energy metabolism and is a more efficient
energy source than ATP. To
maximize your hypertrophy
and strength gains, add in five
grams of powdered creatine
monohydrate - and its a good
idea to take five grams before
training, too.

Recommended Products:
- Iso-Smooth
http://www.BlueStarNutritionals.com

- Isoflex from AllMAX

- Hexapro from ALLMAX
http://www.allmaxnutrition.com

- Prograde Protein
http://www.VinceDelMonteNutrition.com

19

M.A.X PHASE 3

- Week 1 - 0.8 g/kg/LBM

- Week 2 - 1.0g/kg/LBM
- Week 3 - 1.2 g/KG/LBM
- Week 4 - 1.0/kg/LBM
In terms of optimal carb
sources, combine a blend of
fruit juices and carb powder.
Go with a high glycemic index
juice like pineapple or grape
and combine it with a carb
powder that complements the
taste. Pineapple juice, vanilla
protein powder and orange
Gatorade is a tasty mix. If you
have more than 15% body fat
or you are trying to maximize
fat loss, avoid post workout
carbs completely.

Recommended Products:
- Power XD
http://www.BlueStarNutritionals.com

- Creatine Monohydrate
http://www.allmaxnutrition.com

GLUTAMINE
INTAKE.

GREENS
POWDER.

GLYCINE
INTAKE.

There is a correlation between

muscle gain and how strong
your immune system is. Glutamine helps boost the immune
system. To accelerate glycogen
resynthesis and glutamine
levels, which are also crucial
for an anabolic environment
and to prevent overtraining,
consume 0.33g/kg. So a 90
kg individual would consume
30 grams. If you have more
than 15% body fat or youre
looking to maximize fat loss,
its advisable to eliminate all
your post-workout carbs and
double your glutamine intake
instead.

The more alkaline you are,

the more anti-catabolic you
are. Cortisol puts your body
in an acidified state and 1 or
2 scoops of a greens powder
alkalizes you and reverses that
state nice and fast.

This amino acid helps elevate

immune system function and
speed recovery when combined with glutamine as they
are both building blocks for
glutathione, which is used to
measure the strength of the
immune system.
Glutathione also helps detoxify. Glycine also helps lower
cortisol faster and is an effective anti-inflammatory.
Be warned though, taking
more than two grams the
first time might put you in the
washroom because it assists
your liver with detoxification.
You can add one gram from
workout to workout without
exceeding 10 grams.

Recommended Products:
- Genesis
http://www.VinceDelMonteNutrition.com

Recommended Products:
- Glutamine XD
http://www.BlueStarNutritionals.com

- Glutamine

POST WORKOUT SHAKE

OF THE MONTH

SUNSHINE SENSATION!
1 cup of frozen cranberries or cranberry juice
1 cup of freshly squeezed orange juice
2 scoops of vanilla protein powder
from ISO-SMOOTH or ISO-FLEX
1/2 tsp honey
1 scoop of greens powder
Blend and Enjoy!

M.A.X PHASE 3

20

A CHAMPIONS MINDSET

A CHAMPIONS
MINDSET:
BY BEN PAKULSKI

hat allows champions to

grow into champions?
Im sure its the culmination of many factors that
ultimately lead to someones
success, and each month I will
try to give you an insight into
the factors that I believe are
the greatest contributing factors to anyones rise to the top.
This month I chose to focus
on one enormous aspect of success in life: PERCEPTION!
In order for someone to
become great, we must learn
to only allow positive thoughts
to influence our actions. If we
constantly allow our minds to

be bombarded with negativity

and the sensationalism of the
modern world, we dont stand
a chance of getting where we
want to go.
If you truly want to change
your life for the better, change
begins with the way you view
the world.
So many times in life we allow our minds to be filled with
negativity that easily creeps
up on us.
Your freedom to choose
your perception might be the
only true freedom that exists in
the world.

Looking for positives can sometime be a challenge, but once

you train your brain, like any
habit, it becomes second nature. Just like youve trained
your brain to expect the worst,
so too can you train your brain
to accept only the best. Nothing in life needs to be a stress.
Perhaps some things can be a
kick in the butt to remind you
to get to work, but thats all it
is.
The true master of his mind
will find something in all situations to make him happy and
smile.
I call it finding the joy.

BELIEVE IT OR NOT,
THERE IS A

POSITIVE
IN EVERY
SITUATION,
EVERY COMMENT,
EVERY FAILURE,
EVERY STUMBLE,
AND EVEN
EVERY LOSS...

21

M.A.X PHASE 3

Getting ready for the Olympia with Ryan Watson!

The biggest guys Powerhouse has ever seen?

Find the joy in cardio, find the

joy in your crazy workouts, find
the joy in helping your crazy
coworker (maybe your kind
words can change his life). Find
the joy in the parking ticket you
just got - you are putting food
on the table for someones
family.
All that being said, it can be
difficult at times to completely
avoid all the negative rubbish
thrown around in the media sometimes choosing to accept
that which you cannot change
is a great tool.
One of the ways I learned to
implement an attitude of positive perception in life is to take

on an attitude of gratitude.
Start each day with three
minutes of gratitude.
I do this while lying in bed.
You can find thousands of
things to be grateful for - if you
want to.
OR, conversely, you can also
find thousands of things to
complain about - the CHOICE is
yours!
Perception in the key.
Treat every day as a learning
experience - as a test in lifes
lessons. The best books and
quotes are only effective if you
actually implement them in the
test of life.
I know it all sounds a bit

cheesy, and sounds like it might

not work to change your life.
But take it from me, regardless of the things in life that
you cant control, if you take
control of the things in life
that you CAN control, you will
lead a happy life for the short
time you spend on this planet.
Practice finding joy in the small
things in life and the things you
look at change. Joy will present
itself everywhere you turn. No
point in waking up each day
and being grumpy about life!

FIND THE

POSITIVE,
FIND THE

JOY,
OR

CHANGE
Dreke and Ben

IT!

M.A.X PHASE 3

22

A REALISTIC APPROACH TO LIVING LARGE

A REALISTIC
APPROACH TO
LIVING LARGE:
BY VINCE DEL MONTE

HOW DO YOU HANDLE SETBACKS & STRUGGLES

& UTTER DISAPPOINTMENT?

hile watching the 2012

Olympics in London, I
had my eye on a few
of my favorite athletes
(some that I personally competed and trained with years ago)
and was stunned by the overwhelming amount of heartache
experienced by many of my
fellow Canadians.
Thirty-seven year-old Simon
Whitfield, and Canadas flagbearer, saw his shot at a third
Olympic medal dashed when
he crashed, just moments into
the bike portion of the race. He
hit a speed bump in the worst
possible spot.
The Canadian womens soccer team was unquestionably
robbed of a victory against
the US to advance to the Gold
medal game because of two
back-to-back sketchy calls
from the referee.
Paula Findlay, gulped down

23

M.A.X PHASE 3

tears, her face melted into a

mask of pain and humiliation,
as she finished the Olympic
triathlon in dead last. Her legs
were dead but she ran and
wept and screamed inside
and she finished.
Canadian sprinters came
across the finish line in the
mens 4x100 relay in third
place. Only instead of celebrating, they were all in tears from
being disqualified because of a
lane violation.
And lastly, Nate Brannen,
Canadas top 1,500-metre runner, who I trained with through
high school.
Nate arrived in London to
chase down a medal but his
dream was crushed when he
tumbled to the track during
the blisteringly fast 1,500-metre
semifinal. Although he picked
himself up from the ground,
leg bleeding, he ran his heart

out to the finish the last 600

metres, eventually finishing
12th. Less than four seconds
away from 7th place which
would have qualified him for
the final. I heard Nate say that
moment was the lowest point
of his life. If you saw the race
then you will know that Brannens heartache was written all
over his face. He walked off the
track utterly distraught, with
nasty-looking gashes running
down his calf. I know it will take
a while for the gut-wrenching
feeling to go away. I went to
Nates Facebook Fan Page to
see the hundreds of messages
of support and came across this
outstanding editorial from The
Record. Its worth sharing:
Nate Brannen may not have
shown the world how to win a
medal at the Olympics this week,
but he did something as important and perhaps more rare.

The Cambridge runner taught

80,000 spectators inside Londons
Olympic Stadium, and millions more
watching around the world on TV,
how to compete with courage,
perseverance and true integrity.
Even when victory was impossibly,
agonizingly out of grasp. That
should make him a winner in sports
and life in anyones book.
Try for a minute to see the race
through his eyes. After waiting
four years for his second shot at an
Olympic medal, after overcoming
injuries and training seemingly endless and always exhausting hours,
the 29-year-old was giving his all in
a blisteringly fast 1,500-metre semifinal on Sunday. The faces in the
roaring crowd blurred as he rushed
by. The finish line and his dream lay
ahead, waiting. Then the unexpected and disastrous happened.
He made one misstep.
Emerging from a tangle of legs
and feet, he fell, face-first on the
track then heard the other runners
thunder by as one of them stepped
on his calf and tore it open.
What must have gone through

his mind in a second or two? Did

the pain in his leg bring back agonizing memories of the torn hamstrings, broken bones, ankle sprains
and stress fractures he had suffered
but put behind him? Did he recall
missing the final by less than a
second at the Beijing Olympics four
years ago? Did he ask why this had
happened to him, when he was in
the best shape of his career? Did he
shudder at all the eyes watching his
humiliation? Or was he tempted to
flee from all those eyes and out of
that stadium as quickly as possible?
Only Brannen knows what
flashed by in those moments. But
the world knows what he did next.
He got up. He got back in the race.
He ran as hard and fast as he could.
And even though he couldnt catch
the leaders, he finished the race
ahead of one of the other runners
who just moments before had left
him so far behind.
What a Herculean feat. Falling
and getting back up to speed at
this level takes incredible physical
energy. But it also took immense
courage to get up, try to get back

Nate posted this on Facebook afterwards - and

this is the attitude that I wish upon all Hypertrophy M.A.X. members.

in the race and finish it. Brannen

may not be a medal winner, but he
demonstrated all the guts and courage it takes to become one.
It is said that more than 2,000
years ago the great Chinese philosopher Confucius remarked: Our
greatest glory is not in never falling,
but in getting up every time we
do. He must have been talking
about someone amazing, someone
like Canadas Nate Brannen.

To me, this is another attitude

that represents LIVING LARGE!
This is how Hypertrophy M.A.X.
users respond to heartache and
disappointment. I believe that
all the Olympic athletes who
experienced disappointment
and didnt go home with any
hardware are examples of true
champions. They will take an
unfortunate situation and turn
it into a positive one. They will
get back up. Like always, they
will keep fighting like hell! That
is what living large is all about.

OUR
GREATEST
GLORY IS NOT
IN NEVER
FALLING, BUT
IN GETTING UP
EVERY TIME
WE DO
- CONFUCIUS
M.A.X PHASE 3

24

NEXT MONTH & UPCOMING EVENTS

NEXT MONTH & UPCOMING EVENTS

fter Phase 3 youre going to

be four weeks away from
taking your after pictures.
Boom! Are you ready to
shock the world with your 16week transformation? Make every
day count because the competition is fierce!
Next month well be taking
you to the one and only Downtown Powerhouse Gym in Tampa
Bay, Florida. This was filmed
while Vince was one week out
from his IRONMAN photo shoot
and while Ben was 12 weeks out
from his first Mr. Olympia competition, so youll get to see us
training balls out (not literally)
this phase! You guys are getting
a good handle on the technique
and now its time to start cranking up the intensity and showing
you how we really train.
Phase 4 of Hypertrophy
M.A.X. is called MAX-VOLUME:
The Overreaching Workouts to
Break Through Your Pleateau.
Be sure to watch the killer video
trailer too! Next month is going
to be a game-changer! Not only
will you be training with 20%
more volume than any other
month but weve also got SIX
(6) full-blown workouts for you
in one week, so this will be the
ultimate test of your body, mind
and spirit. Do not fear! These
were the same workouts Vince
did while in prep for his photo
shoot on virtually zero carbs,
and he survived with the cortisol-managing supplement stack
well share next month. Youre
going to also learn the three key
secrets behind strategically overreaching, without overtraining.
While everyone else is paranoid
about overreaching, well show

25

M.A.X PHASE 3

you how to train at the upper

echelon of your abilities, recover
from it and then experience super compensation greater than
ever. If you thought Phase 3 was
tough, wait until you see what
we have for you next month!
Top Forum Contributors So Far
- THANK YOU! Were extremely
thankful for those of you who
have fostered the growth of our
killer community! You have EXCEEDED our expectations!
1. The_Buffer
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Are You Getting Our Emails?

We email you from support@
hypertrophymax.com at least
once a week to notify you of the
new weekly habit and the coaching call, plus other member-only

updates. If youre not receiving

the Hypertrophy M.A.X. member only emails, please submit a
ticket at www.hypertrophymax.
com/helpdesk with the category,
Not getting HyperMAX emails
and well add you manually.
Are You Participating In The
Forums?
Our records show that over half
of the members have participated in the forums at least once!
This is good but not great! Come
on. If you havent joined the private forums conversation, what
are you waiting for? Community
is what results in accountability,
support, motivation and further
education. If you havent noticed yet, our forum has some
extremely smart and helpful
individuals and we brag to our
friends about how awesome
our forum is (trust me, weve
heard some horror stories from
other business colleagues who
started forums and they regret
it not us, because our members
ROCK!) You are an important
part of the HyperMAX family
and we want to hear from you!
How can we help you? How are
your results? What can you share
with the group? You should be
jumping on the forums AT LEAST
five minutes a day to offer some
encouragement, share your
progress or answer a question.
This forum is just as much yours
as it is ours. TAKE ADVANTAGE
OF IT and get educated in one
spot! Thank you again to each of
you who check in regularly and
has become a valuable asset to
HyperMAX! FORUMS
WWW.HYPERTROPHYMAX.COM/FORUMS

26

M.A.X PHASE 3