YALE OF CONTENTS MY PHILOSOPHY HYPERTROPHY TRAINING IMPLEMENTATION HYPERTROPHY WARM UP AND RECOVERY TRAINING TIPS READING YOUR WORKOUTS PUSH/PULL WORKOUTDY PLCOSOTY Yes, you are worth it. You are worth the time it takes to make a change in your life to better yourself. you are worth that extra hour in the gym. you are stronger than you think. Doubts will come and go but remember it’s your time to go after it. The time is now, don’t quit, don’t settle, don’t listen to anyone but yourself. You know your own worth. Yes, it will be hard, yes it will hurt, yes if will suck, yes you will fail. But you will get up, you will push, you will work, and it will be worth it. Trust in yourself, believe in your own thoughts, own your abilities and exude humbled confidence. The biggest source of motivation comes from within, push yourself and pull your thoughts to the frontier. It's time to PUSH AND PULL.LVPETTETALY TYG What makes push-pull training work so well with hypertrophy style implemented prin- ciples is a combination of muscular activation as well as an increased metabolic rate. It allows you to have a more simplified approach to your training while also optimizing the time your spending in the gym. Push-pull training works by attacking opposing muscle groups in the same training session. When paired with hypertrophy training push/pull method can be one of the most optimal styles of exercise for those looking to build lean muscle. Let’s dive in a little about what that means. With push-pull training, your workout days are typically split between two categories, simply stated “Push” and “Pull”. Your muscle groups then fall in groups classified as either push or pull. The pulling muscle group is when there’s an emphasis on the concentric part of the exercise. The muscular tissue contracts when you pull the weight towards you, such as in the bicep or hammer curl, or seated row. This is a Concentric contraction because the muscle is tightening and shortening at the same time. The pushing muscle group functions in the opposite way from the pull. An eccentric contraction than lengthens when the weight pulls away from the body. This is referred to as the eccentric part of the movement. So essentially an eccentric focus is when the muscle is tightening and lengthening at the same time kind of like when you let the bar down slow on a chest press. These specific principles allow the muscular development to be focused more on con- traction however when mixed with the hypertrophy style of training you can then work in higher volume frequencies and target muscles at a more efficient rate. Push-pull style of training can also be called agonist-antagonist training. This is when you are working corresponding movements such as chest press followed by dumbbell row. You can do these exercises with relatively no rest in between the movements and still perform them at a highly optimal level thus getting more in during a workout session and optimizing performance and muscular output.LOTPLEMETTENG PETTY Stylizing your training in this way allows for you to work your entire body more efficiently as well as achieve maximum amount of volume within a training session and keep your body ata high level of metabolic state and resting rate. What this means is that not only are you achieving muscle building principles but you are also targeting a level of fat burning princi- ples at the same time. This is not to say that you are burning fat and building muscle but essentially you are trying to get your body to do that by using scientific principles to your advantage. Training styles can range for many people and many goals but combining styles has been shown to have extremely beneficial results and optimal recovery when paired with a balanced diet and recovery. This has been said to increase metabolic rate, have optimal muscle building benefits and when done correctly in a week’s split can optimize muscular growth and performance. ]. What is your 1 Rep Max? 2. What level of athletic movements can you do with good form without injuring yourself?LOTPLEMETTENG PETTY No matter your level of fitness, warm up with some ballistic shoulder movements, followed by very light chest flys and back flys. Just get warm, do not fatigue the muscle. Then warm up the core with 1-minute plank ]-minute bicycle kicks ]-minute leg lifts |-minute oblique twists Do not check yourself with recovery. Leaving the gym with a pump is awesome but the time to loosen up after you train. Especially the shoulders. The shoulder is a sensitive joint when the muscles in the chest and back get to tight. After stretching do 5-10 minutes cool down on the treadmill.TOUTE THOS Before you jump right into your new training program, here are some tips to get you started: Whatever your gym looks like, know your game plan before getting into the program. Going in with a plan makes the workout more efficient. Avoid socializing and stay off your phone. Try keeping your phone out of the gym or locked away to minimize the distractions. To avoid overeating, eat slowly and stop when you're about 80% full. It takes the body 15-20 minutes to process a meal and recognize whether or not the stomach is full. If after 10 minutes your still hungry, then go ahead and Finish the plate of food. A positive mind goes a long way, focus on the task at hand and attack your training. Training gets tiring so know when it’s time to take a longer rest or drop the weight. Don't lift more than you can handle without a spotter.THATONNG TES Standard macro calculator for someone whose primary goal is to: BURN FAT: BW: Body Weight * 0.8-1g protein x BW = daily protein intake © 0.75g carbs x BW = daily carb intake © 0.49 fat x BW = daily fat intake Standard macro calculator for someone whose primary goal is to: BUILD MUSCLE: © 1-1.2g protein x BW = daily protein intake © 1.5g carbs x BW = daily carb intake © 0.59 fat x BW = daily fat intake ll 000 coo ) oooEEG Vore Toons You will notice the use of 1a, 1b, 1¢, 2a, 2b, 2c, etc. in your workout program. If you're not familiar with this programming it simply describes the exercise order. The number describes the exercise group while the letter describes the exercises that fall into that group. ‘or example, 1a, 1b, and 1c would be 3 different exercises within the SAME group, meaning they are performed back to back (superset) without rest. Affer you've per- formed the 2 or 3 exercises without rest you take the prescribed rest period listed out and then repeat. n contrast, 1 and 2 alone would mean they are completely separate exercises. In this instance you would perform all your sets for 1 then move onto 2. ere is an example: A. chest press— 15 reps B. db row — 15 reps C. db deadlift — 15 reps OTC eI LORS DB = Dumbbell MB = Medicine Ball / Med Ball B = Barbell B = Kettlebell RB = Resistance BandsORES TOOTS In this examples you would be pairing the exercises together back to back. To do this, you would complete your first set of burpees 20 seconds, then immediately go into Jumping Jacks for 1 minute, and following immediately after, you would perform KB Goblet Squats for 15 reps (5-15 seconds is acceptable in between exercises to physically move around the gym and prepare for the second and third exercises). After you per- formed ALL THREE exercises you would take the prescribed rest period, which is 1-2 minutes, and then repeat the pair for 3 more sets. After you would move onto your next grouping of exercises. Push Pull- Beginner Instructions: Perform all exercises, Look for supersets. Rest 60-90 seconds between sets 60% IRM WEEK 1 WEEK 2 WEEK 3. | WEEK + 1A. | MACHINE CHEST PRESS 3x10 3X10 4X10 4X10 2A. | DB BENT OVER ROW 3X15 3X15 4X15 4X15 2B. | DB BENT OVER FLY 3X10, 3X10 4X10 4X10 3A_| CABLE CHEST FLY 3X5 3X15 4X15 4X15 3B | WIDE GRIP LAT PULL DOWN 3X15 3X15 4X15 4X15 4. | INCLINE BARBELL PRESS 3X5 3X15 4X15 4X15 5A | CLOSE GRIP CABLE ROW 3X15 3X15 4X15 4X15ORES TOOTS Instructions: Perform all exercises, Look for supersets. Rest 60-90 seconds between sets 65-70% IRM WEEK | WEEK 2 WEEK 3 WEEK 4 JA. INCLINE DB PRESS 4X10 4X12 5X10 5X10 eee $X1IS $XI5 5x10 5x10 2A. LOW CABLE FLY 4X10 4X12 5X10 5X10 2B. | REVERSE CABLE FLY 4X10 4X12 5X10 | 5X10. 3. BARBELL ROW 4X15 4X15 5X10 5X10 4A. LANDMINE PRESS 4X10 4X10 4X12 5X10. 4B. T-BAR ROW 4X10 4X10 4X12 5X10 5A. PULL UP 4X10 4X10 4X12 5X10 5B | BARBELL CHEST PRESS 4X10 4X10 4X12 | 5X10ORES TOOTS Instructions: Perform all exercises, Look for supersets. Rest 60-90 secon s between sets [____70-75%1RM WEEK 1 WEEK2 | WEEK3 | WEEK4 14 | BARBELL DEADLIFT 4X15 AXIS 5x12 5X12 2A.| _ INCLINE DB PRESS 4X15 AXIS 5x12 5X12 3A. FLAT BENCH 4X15 4X15 5X12 5X12 3B. | WIDE GRIP LAT PULL DOWN 4X15 4X15 5X12 5X12 3C | STRAIGHT ARM CABLE PULL DOWN 3XFAILURE 3XFAILURE | 4XFAILURE | 4XFAILURE 4A.| LANDMINE PRESS 5X10 (ALTERNATING) eae BxIG) 4B. | ALTERNATING T-BAR 5X10 ROW 4X12 4x12 5X10 5A.| HIGH CABLEFLY | 4XFAILURE | 4XFAILURE | 4XPAILURE | 4XFAILURE 5B.) ALTERNATING DB | 4XFAILURE | 4XFAILURE | 4XFAILURE | 4XFAILURE BENT OVER ROWHOSANNA TOROS Q: What if the gym is busy and | can’t get on a machine? ‘A: move on, look to keep flowing. If you can’t get on a machine go to the next Movement or see if you can substitute for a similar exercise. Q: can | work out 3 days a week and see results? A: one of the benefits of push/pull training is that it allows you to maximize your time in the gym by controlling rest periods and keeping them minimal while working opposing muscle groups. This allows you to get more done in 3 days then some programs demand in 5. Q: Why am | not making progress? A: The most common reason is because you are probably not being honest with yourself in what you are eating or how much effort you are putting into the gym. Make sure you have a support system or a way to hold yourself accountable! Q: How much water should | drink? A: Aim to drink 3 liters of water or more daily! Try and drink 16 oz of water as soon as you wake each morning. Q: why am I training multiple movements on one day? A: hitting opposing muscle groups on the same day allows you to be more efficient with your training as well as work at a higher metabolic rate!