...INTENSITY...INSANITY...WATCH ME GROOW!!! - Offseason Journey - PL EDITION

[NaturalPursuit]

PHAT - Lower Power
"The car ride to and from the gym is something unreal...I'm BLARING music...SCREAMING along...and getting PUMPED. UP...once my feet enter that gym...ITS KILL MODE..."

*Pre Workout- stretching and calf/ab warm up
Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- bar x 50
Leg raise- 0 x 16

135 x 5...225 x 3...315 x 3...365 x 1...warm ups are done...NOW WE GET WORK DONE!!!

Squats- 3 sets of 2-5 reps
405 x 2
405 x 2
385 x 5

Once the hood goes up...SHYT. GETS. REAL...2nd set of 405 felt better and was deeper than the first...gotta build some BIG WHEEEELZ!!!

Leg Press (close stance)- 2 sets of 6-10 reps
14 plates x 7
14 plates x 7

pushing that weight up with BAD INTENTIONS! BUSTIN OUT THE FURY!!!

Leg extensions- 2 sets of 6-10 reps
(pause at top)
250 x 8
265 x 6

2 pinholes away from the whole stack...MURDER...

Sumo Deadlifts- 3 sets of 5-8 reps
(deload after every rep)
*405 for a couple (3 or 4)
315 x 8
335 x 5
335 x 5

Did 4 plates before remebering rep range is 5 to 8 on deads...oh well...MORE PAAAIN!!!

Lying leg curls- 2 sets of 6-10 reps
(pause at top)
140 x 8
155 x 6

next time I step on stage my hamstring side shot is gunna DROP. JAWS.

Glute press machine- 3 sets of 6-10 reps
(non stop circuit between legs)
(Lvl 12 x 6) x 3 sets

you dont work glutes?...aww poor you...I.WORK.IT.ALL.

Smith machine calf press- 3 sets of 6-10 reps
(pause at top)
(335 x 10) x 3 sets

BIIIG CALVES!!! Contractions are feelin CRAAAAAZY tight!!!

Bent leg leg press calf press- 2 sets of 6-10 reps
(pause at top)
8 plates x 8
8 plates x 8

MORE!!! I'M NOT STOPPIN TILL I SPIT BLOOD!!!

Decline DB crunch- 2 sets of 6-10 reps
(db across chest)
90 lb db x 8
90 lb db x 8

completely TRANSFORMING my core...size...strength...I'm hittin em all!!!

Bench reverse crunch- 2 sets of 6-10 reps
25 lb db between feet x 7
25 lb db between feet x 7


...after my workout my mind is telling to me keep pushing...yet my body has its own agenda...azz was on the floor 3 times this session...MIND OVER MATTER...

[NaturalPursuit]

New intro logo...



New opening and closing bumpers...oh yeah...and 2 new episodes!!!


Episode 23 - Offseason Vlog 2



Episode 24 - No Mind Muscle Connection and Why I Don't Do Pullups

[NaturalPursuit]

PHAT - Back Thickness
"My mission is to go and destroy and not to let anything get involved. I refuse to be hurt, knocked down, or knocked out. I can't lose. I REFUSE TO LOSE." - Mike Tyson

*FG = Fat Gripz
*Bands are every other week

*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss decline quick crunches- 1 set of 50-100 reps
Calf- 2 plates x 50
Crunch- 0 x 50

had to wait again for the gym to open up...after an hour I was finally able to get in and at that point...I. WAS. BURNING. INSIDE.

Speed work – BB Rows (Overhand grip)- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(175 x 3) x 6 sets

back is already full of blood...now we put in the work...

Rack Pulls- 3 sets of 8-12 reps
405 x 8
425 x 8
425 x 8

switching banded rack pulls with regular rack pulls every other week...grabbed the bar...AND TORE IT OFF THE F%^KING RACK!!!

T Bar Rows (close grip)- 3 sets of 8-12 reps
4 plates + 10 x 10
4 plates + 10 x 10
4 plates + 10 x 10

THIIIIICK back! Feelin an INSAAANE burn!!!

DB rows (arm on rack)- 2 sets of 12-15 reps
100 lb dbs x 13
120 lb dbs x 8

rowing these weights as if my life depended on it! OUT.WORK.AT.ITS.FINEST.

High seated cable rows (long bar, elbows out)- 2 sets of 15-20 reps
120 x 16
120 x 16

MORE!!! Stalkin down the bar before stomping up to it and KILLIN IT!

Speed work – Flat BB press- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(160 x 3) x 6 sets

spittin blood and ripping apart challenges...try and keep up...time to over work...

45 degree Incline BB press- 3 sets of 2-6 reps
(seat lvl 2)
200 x 2
185 x 4
175 x 6

BOOM! Changed up the rep ranges to what works best for me and NAILED IT! First time ever hitting 200 on incline BB...road to a 2 plate incline has begun...

30 degree incline db press- 3 sets of 6-10 reps
60 x 6
70 x 6
70 x 6

INSAAANE motivation at this point! Muscles are ENGORGED with blood and I.WANT.MORE.


Cable flys (pulling down)- 2 sets of 15-20 reps
50 x 15
50 x 15

tricep time...MUST IMPROVE!!!

Close Grip BB bench press- 2 sets of 8-12 reps
135 x 10
135 x 8

crushin these weights and TEARING these muscles UP! Gotta force your body to GROW!

Cable bar pressdowns (overhand)- 2 sets of 15-20 reps
(back on pad, pause at bottom)
40 x 15
40 x 15

workin arms 3x per week? too much? HA...watch them improve...


FG BB curl (wide grip using 45 lb bar)- 2 sets of 8-12 reps
(shoulder width grip)
70 x 8
70 x 8

breakin down EVERY barrier and EXCEEDING my...'limits'...

Incline DB curls (palms up entire time)- 2 sets of 15-20 reps
25 x 8
10 lb plate x 15

time to finish off this workout STRONG...I cant back down...I WONT BACK DOWN!!!

DB shrugs (speed work)- 2 sets of 30-50 reps
60 x 32
60 x 32

Cable forearm curls (palms down)- 2 sets of 30-50 reps
(same cable as tricep)
20 x 40
30 x 16


...yet another workout FULL of PRs...CANT. BE. STOPPED...

[NaturalPursuit]

PHAT - Lower Hypertrophy
"Couple days off due to family obligations and Christmas...that just makes me even more hungry...SO PUMPED!!! LETZ GOO!!"
*Pre Workout- stretching and calf/ab warm up

Bent leg calf press ss bench reverse crunch- 1 set of 50-100 reps
Calf- platform x 40
Crunch- 0 x 20

warmed up...mind focused...time to rock...

Speed work - Squats-6 sets of 3 reps with 65-70% of normal 3-5 rep max
(225 x 3) x 6 sets

squats are feelin GREAT today! TIME TO PUSH THIS SHYT!!!

Squats- 3 sets of 15-20 reps
315 x 15
315 x 15
275 x 15

BULLSH*T!!! WANTED 315 on all 3 sets...gunna happen...GUNNA KILL...

Banded Smith machine front squats (close stance, heels in front of bar)-3 sets of 8-12 reps
(constant tension)
40/80 band + 95 x 8
40/80 band + 95 x 8
40/80 band + 95 x 8

DESTROYING my quad sweep! Must. Get. Wider.

Leg extensions (drop sets)-2 sets of 12-15 reps
175 x 10 dropped 145 x 5
205 x 6 dropped 190 x 3 dropped 175 x 3

INSAAANE pump! Quads feelin like ROCKS!!!

Romanian Deadlift-3 sets of 10-20 reps
225 x 10
225 x 10
225 x 10

sick to my stomach...feelin like I wanna throw up...you know what that means...I.PUSH.HARDER...

Lying leg curls-2 sets of 8-12 reps
(pad on calves)
125 x 9
125 x 7.5

buuuuuuurn! CRAAAZY contractions! KEEP UP!

Seated leg curls (drop sets)-2 sets of 12-15 reps
130 x 8 dropped 100 x 6
130 x 7 dropped 100 x 8

stumblin ALL over this gym! BLOOD IS IN MY LUNGS!!!

Glute press- 1 set to failure
Lvl 5 x 20

these workouts show your TRUE work ethic...do you go home or finish WITH. A. BANG.

Leg press calf press (straight legs)- 3 sets of 10-15 reps
(4 second negative with pause at top and bottom)
6 plates x 12
6 plates x 12
6 plates x 8

BIG calves! OUTWORKIN EVERYONE!

Leg press calf press (bent legs)- 3 sets of 15-20 reps
(speed work)
4 plates x 12
4 plates x 12
4 plates x 12

core time...still feelin nauseous...my body is yelling to stop...BUT I WANT MOOORE!!!

Hanging leg raises- 2 sets of 15-20 reps
0 x 13
0 x 13

Standing rope Cable crunches- 2 sets of 15-20 reps
90 x 13
90 x 13

...not your average gym rat...




...Building a Natural Pro - Episode 25 - Road to a 600 lb Squat...

[NaturalPursuit]

1st EVER Beast Fitness Hoodie! Website will be up within the next couple of weeks!

[NaturalPursuit]

PHAT - Back Width
"I'm a dreamer. I have to dream and reach for the stars, and if I miss a star then I grab a handful of clouds." - Mike Tyson



...pre workout lat spread...has my back width improved?...YES...have my delta improved?...YES...am I happy with their overall progress?...HELL NO...

*Pre Workout- stretching and calf/ab warm up
Standing smith calf press ss decline quick crunches- 1 set of 50-100 reps
Calf- 2 plates x 63
Crunch- 0 x 63

crazy DOMs in my legs from yesterday's workout...loving the struggle it takes just to walk...TIME. FOR. MORE...

Db Pullovers-2 sets of 8-12 reps
90 lb db x 9
90 lb db x 8

HUUUGE streeetch!!! Got 1+ rep from last session...pathetic...I GOTTA PUSH IT TO GROW!!!

Pulldowns (widest grip possible)-3 sets of 8-12 reps
Lvl 14 x 8
Lvl 13 x 11
Lvl 14 x 5 dropped lvl 12 x 7

wrapping my fingers around that bar...sitting down...then PULLING WITH AN INSANE FURY!

Close grip Pulldowns (Palms facing)- 3 sets of 12-15 reps
(pause on chest)
Lvl 12 x 12
Lvl 10 x 13
Lvl 10 x 12

contractions are feeling CRAAAAAZY at this point! Back is so full its POPPING outta my hoodie!

Straight arm pullovers- 2 sets of 15-20 reps
(bar) Lvl 6 x 16
(rope) Lvl 4 x 16

lats were on FIIIIRE...the more pain, the more growth right?...F$%K. YEAH...

Isolateral shoulder press-3 sets of 8-12 reps
4 plates x 8
4 plates x 8
4 plates x 6 dropped 2 plates x 6

pressing my way to MASSIVE. DELTZ.

DB Side Lateral-3 sets of 12-15 reps
45 x 13
45 x 13
(AMAP drop set) 35 x 16 dropped 25 x 8

45 lb db's for 13 reps...watch and learn...gunna be hitting 60's soon...BELIEVE...

Rear delt peck deck-2 sets of 12-20 reps
(standing up leaning forward)
70 x 15
70 x 15

you bleeding now? I sure as HELL AM!!!

Alternating DB curls ss rope pressdowns- 2 sets of 8-12 reps
(pause at peaks)
Curl- 35 x 8
35 x 8
Pressdown- 100 x 9
100 x 9

bringing these weak azz arms UP! CRUSH THIS SHYYYT!!!

Decline Straigh bar skull extensions ss Straight bar curl- 2 sets of 15-20 reps
Extension- 40 x 16
40 x 16
Curl (wide grip)- 40 x 16
40 x 16

the fire within me is burning OUT. OF. CONTROL...get in my way and see what happens...

Over the head rope extension- 1 set to failure
60 x 21

BURN THIS B^TCH OUT!!!

DB forearm superset- 2 sets
(palms down into palms up)
15 x 15 into 25 x 30
15 x 16 into 30 x 20

...breakin physical limits...take notes...

[The Big Sleep]

love the passion/intensity in your log man, in on this journey!

[NaturalPursuit]

love the passion/intensity in your log man, in on this journey!

Thanks man and welcome!

[pastorpritch]

1st EVER Beast Fitness Hoodie! Website will be up within the next couple of weeks!

Dude that's awesome.

[samsont]

congrats on getting your **** going with the hoodie/website/videos and that stuff. keep at it man. love the intensity/dedication

[NaturalPursuit]

congrats on getting your **** going with the hoodie/website/videos and that stuff. keep at it man. love the intensity/dedication

Thanks a bunch man!



Update:

Well, although I've only been on my 3rd cycle of PHAT for 2 weeks, I have REALLY been thinking about switching gears COMPLETELY with my training. Normally, I like sticking to my original plans and seeing them through...but...the most important thing I've learned this offseason is to TRY NEW THINGS and see how they work, who knows, you may stumble onto GOLD! So, with that in mind, I am going to take my training and go into a '1 body part per day' type split. I have really been enjoying switching up my training set ups whenever I feel the need...or...whenever the hell I want to! Sooooo, I'm currently working on setting up my new program and am excited to try something I haven't done in a LONG time!

Other than that, my Beast Fitness website is still under construction but once its up, my goal is to have a 'store' section where anyone can purchase TEAM BEAST apparel! I am definitely going to have hoodies but the rest is still in consideration. Tank top? Sleeveless? What kind of things would you guys like or think I should supply?

Thanks guys! Will post new workout split once finished...and don't worry...its still going to be more than your average amount of volume

[NaturalPursuit]

Episode 26 - Fat Gripz for Lagging Arms

[NaturalPursuit]

...5 month back width progress...

...T-minus 10 hours until my upper power day...PUMPED. AS. HELL...

[NaturalPursuit]

PHAT - Upper Power
"The closer I get, the more confident, the closer I get, I'm more confident...once I'm in the gym I'm a beast...no one can stop me." -origin from a Mike Tyson quote

*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss Standing rope Cable crunch- 1 set of 20-50 reps
Calf- 2 plates x 42
Crunch- 30 x 25

Mike Tyson mentality...F%^K THIS SHYT UP!!!

BB Rows (overhand)-3 sets of 3-5 reps
275 x 5
315 x 4
315 x 4

grip kept slipping on 3 plates so I threw on straps for the first...WILL NOT LET ANYTHING LIMIT MY GROWTH...LETZZ GROOOOW!!!

High Rows (underhand)-2 sets of 6-10 reps
Lvl 15 x 8
Lvl 15 x 8

THIIIICK back! COME ON!!!

Wide Grip Pulldowns (Overhand Grip)-2 sets of 6-10 reps
Lvl 16 x 7
Lvl 16 x 6

you know my goal...still able to fit through doorways...BULL...SH*T...

Flat BB press-3 sets of 3-5 reps
225 x 4
230 x 2
225 x 3

gotta bring this weakazz bench UP...race to a 3 plate bench has begun...

Weighted dips-2 sets of 6-10 reps
70 x 6
80 x 6

BLOWIN up through these repzzz!!! Extra 80 lbs hangin off my waist...PATHETIC...want that number to be 135

OHP-3 sets of 6-10 reps
125 x 6
125 x 6
125 x 5

STRICT over head press! Feelin this in my delta like NEVER. BEFORE.

BB curls (45 lb bar)-3 sets of 6-10 reps
(shoulder width grip, pauseat top and bottom)
85 x 7
85 x 7
85 x 6

BLAZING through these reps! Every rep is me closer to my goal...I. WON'T. BE. STOPPED...

Skullcrushers (curl bar, elbows toward opposite wall)-3 sets of 6-10 reps
70 x 8
70 x 7
70 x 5

overtraining at its finest...TIME FOR BLOOOOD!!!

Bb shrugs- 2 sets of 4-8 reps
(mixed grip, pause at top)
315 x 5
315 x 5

SLOWED down the tempo on these and felt INSAANE contractions!!!

BB forearm curl (palms down)- 2 sets of 6-10 reps
(pause at top and bottom)
Bar x 6
Bar x 6

Frank McGrath forearms is the goal...PUSH IT!!!

FG BB forearm curl (palms up)- 2 sets of 6-10 reps
(pause at top and bottom, down to fingertips)
Bar + 5 x 10
Bar + 5 x 10

...CANNOT...and WILL NOT...BE...SLOWED...DOWN...

[NaturalPursuit]

PHAT - Lower Power
"Couple hours of sleep and in the gym while your still in bed...I'm growing...your sleeping...TIME TO EXCEED EXPECTATIONS."

*Pre Workout- stretching and calf/ab warm up
Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- bar + 20 x 30
Leg raise- 0 x 17

Kill mode HAS. BEEN. ENGAGED.

Squats- 3 sets of 2-5 reps
405 x 1
425 x 1
405 x 2
385 x 6

I'M GUNNA CARRY THIS SHYT ON MY F**KIN BAAAAAAAAAACK!!! Hittin parallel then BLOWING up!!!

Leg Press (close stance)-2 sets of 6-10 reps
14 plates x 8
14 plates x 8

CRUSHING these leg presses!!!! Gotta have an INSANE quad sweep!!!

Leg extensions-2 sets of 6-10 reps
(pause at top)
265 x 6
265 x 8

MORE!!! Quads were fried after squats...BUT I'M STILL PUSHING!!!

Sumo Deadlifts-3 sets of 5-8 reps
(deload after every rep)
365 x 6
365 x 6
365 x 6

body is failing...mind is strong...after squats my body was MURDERED...you can imagine how I feel after those deadlifts...

...MORE FOCUSED THAN EVER!!!

Lying leg curls-2 sets of 6-10 reps
(pause at top)
140 x 9
155 x 6

THIIICK hamstrings! Gotta bring these weak azz body parts UP!!!

Glute press machine- 3 sets of 6-10 reps
(non stop circuit between legs)
(Lvl 13 x 6) x 3 sets

Ryan Doris glutes is the goal here...every rep I'm thinking about how this will help me reach my goal...every second IM CLOSER TO IT THAN I WAS YESTERDAY...

Smith machine calf press- 2 sets of 6-10 reps
(pause at top)
(355 x 10) x 2 sets

BIG calves! Gettin to the top of the rep and SQUUEEEEEEZZZING HAAAAAAARD!!!

Bent leg leg press calf press- 2 sets of 6-10 reps
(pause at top)
8 plates x 10
8 plates x 10

BLOOD IS POURING OUT MY LUNGS!!! NON STOP FUUUURY!!!

Standing bar cable crunch- 2 sets of 6-10 reps
90 x 10
110 x

Bench reverse crunch- 2 sets of 6-10 reps
25 lb db between feet x 8
25 lb db between feet x 8

...squat video will be up later...until then...this was my mentality going into today's session on barely any sleep..."It's ludicrous that these mere mortals even try to enter my realm." -Iron Mike

[NaturalPursuit]

LAST. WORKOUT. OF. 2012.

...some leg day motivation!!! KILL IT!!!

Episode 27 - Road to a 600 lb Squat - 405x1, 425x1, 405x2, 395x6

[NaturalPursuit]

PHAT - Back Thickness/Chest/Arms Hypertrophy
"First workout of 2013...you know I gotta KILL IT!!! 2013 will be a YEAR. TO. REMEMBER. "

*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss decline quick crunches- 1 set of 50-100 reps
Calf- 2 plates x 53
Crunch- 0 x 53

abs and calves are PUMPED. AS. HELL...usually my first move on back thickness is rack pulls...but since I changed up my lower hypertrophy day, I had to change up this day...no matter...BEAST. MODE. ENGAGED...

DB rows (arm on rack)- 3 sets of 8-12 reps
120 lb dbs x 12
120 lb dbs x 12
120 lb dbs x 8

HUUGE pullin! Gettin this back THICKER. THAN. EVER.

T Bar Rows (close grip)-3 sets of 8-12 reps
4 plates + 15 x 8
4 plates + 15 x 8
4 plates + 15 x 8

squeezing my back with BAD INTENTIONS! NOW I'M ROCKIN THIS SHYT OUT!!!

Underhand Meadows rows (arm on knee, pause at peak contraction)- 2 sets of 12-15 reps
50 x 14
50 x 12

new exercise felt GREAT! Contractions lately have been OUT.OF.THIS.WORLD.

Seated cable single arm low row (pull into hip with neutral grip)-2 sets of 15-20 reps
45 x 15
45 x 15

remember...you leave now...you dont wanna 'overtrain'...I'll be here when you come back...

45 degree Incline BB press-3 sets of 4-8 reps
(seat lvl 2)
185 x 5
175 x 6
175 x 4

CRUSHED my upper chest on there! OUTTA MY WAY! TIME TO BUUUUURN!!!

30 degree incline db press-3 sets of 8-12 reps
65 x 9
65 x 9
65 x 8

stomping around the gym in between sets with my mind focused on one thing...DESTRUCTION...

Cable flys (pulling down)-2 sets of 15-20 reps
50 x 16
50 x 16

BIIIIIIG stretch! Arm time...gotta improve...

Close Grip BB bench press- 2 sets of 8-12 reps
135 x 12
145 x 10

BLOWING these triceps UP! Getting bigger everyday...Getting stronger every second...4...3...2...1...TIME. TO. EXPLODE. WITH. INTENSITY.

Cable bar pressdowns (overhand)-2 sets of 15-20 reps
(back on pad, pause at bottom)
40 x 16
40 x 16

COME ON!!! Triceps are PUMPED FULL of blood!

FG BB curl (wide grip using 45 lb bar)- 2 sets of 8-12 reps
(shoulder width grip)
70 x 9
70 x 9

tearin these muscles APART with my BARE. TEETH...carnivore...beast...I have many names...

45 degree Incline DB curls (palms up entire time)- 2 sets of 15-20 reps
25 x 8
10 lb plate x 16
10 lb plate x 16

I'm pushing my limits while your settling for 'average'...your best is NEVER good enough...

DB shrugs (speed work)- 2 sets of 30-50 reps
60 x 33
60 x 33


Cable forearm curls (palms down)- 2 sets of 20-30 reps
(same cable as tricep)
30 x 20
30 x 20

...SET. NO. LIMITS...2013...HERE. I. COME...

[NaturalPursuit]

Maximal Growth Training is my version of a completely modified PHAT routine. Although I know that the PHAT templates going around are meant to be modified to your specifications, I found that there were multiple aspects that I do not respond well to, so I began modifying the program over the past 20 weeks until the only similarity between the 2 programs (PHAT and MGT), is that they both have power and hypertrophy days. In no way is this meant to be derogatory towards Layne Norton or his power hypertrophy adaptive training, it is merely my take on a new program after my experience with PHAT. MGT focuses on volume, frequency, and specific weak point training.

My Problems With PHAT and How MGT Fixes Them
1. Lower Body Power Days - Power days are meant to be trained exactly how they sound, with POWER! In doing this, you are training with heavy amounts of work loads for lower repetitions. In doing this, you are expending large amount of energy leading to diminished muscular power within that session. I have found that after putting in 100% effort and focus into your first compound movement (squats), you are then limited on the amount of weight used on your second compound movement (deadlifts) simply because you are more fatigued. Although you can cycle between which exercise you start with, I would rather hit both exercises as hard as possible with 100% effort and focus. What I propose in MGT is the split of a 'lower body power day' into two separate sessions; 1 quad dominant power day (squats) and 1 hamstring/glute dominant day (deadlifts). In this way, you are able to put maximal effort into both major compound movements and work your lower body 3x per week.

2. Back Hypertrophy - Back hypertrophy days are designed to increase the size of your back. Looking a typical PHAT template, you can be doing up to 5 exercises or 16 sets of back work (10 sets if you exclude the speed work.) I am a big believer in volume and frequency, especially for larger muscle groups (legs and back) that can take a lot of abuse. so I adjusted the original PHAT program to allow for back work 3x per week: 1 power, 1 thickness hypertrophy, and 1 width hypertrophy. This change allows for your back to be work hard, heavy, and frequent, allowing for more overall volume.

3. Arm Hypertrophy - My arms have never responded well to 2x per week training. I have tried increasing the volume of those days, and still no results. So what to do?…Increase the frequency and but keep the overall volume the same. Previously on PHAT, your arms are getting direct work 2x per week with 1 day of indirect work. My method is simply split the overall volume and directly work your arms 3x per week. Biceps, triceps, and forearms are small muscle groups compared to your back so you cannot simply train it 3x per week with increased volume.

4. Little to No Direct Trap, Forearm, Glute, or Abdominal Work - Although I know that you get indirect stimulation on all of these muscle groups from compound movements and other exercises in general, I have always believed that if you want a muscle to grow, you have to directly work it. This part was simple and to the point, I merely made additions to include direct work on every muscle within the MGT program

5. Ratio of Power to Hypertrophy Days - Again, looking at a typical PHAT program, the ratio of power to hypertrophy to 2:3. My only issue with that is the fact that I do not only want to look big, but I want to be strong as well. By increasing the ratio to a 3:3 power to hypertrophy ratio, I will be allowing my body to make significant size as well as strength gains. With the increased volume of adding an additional day to the original program, you must therefore account for the increased work load. MGT is based on a 3 day on 1 day off split, working on a total of 8 days (3 power, rest, 3 hypertrophy, rest.)


MGT Split (without 2 part weak point warm up)

Day 1: Power Quads/Traps/Calves
Day 2: Power Upperbody
Day 3: Power Hamstrings/Glutes/Abs
Day 4: REST
Day 5: Hypertrophy Back Thickness/Chest/Arms/Traps
Day 6: Hypertrophy Lowerbody/Calves/Abs
Day 7: Hypertrophy Back Width/Shoulders/Arms
Day 8: REST



MGT Split Example

Day 1: Quads/Traps/Calves Power
Power Pressing movement- 4 sets of 2-5 reps
Assistance Pressing movement- 3 sets of 6-10 reps
Assistance Extension movement- 2 sets of 6-10 reps

Auxiliary Calf movement- 2 sets of 6-10 reps
Auxiliary Calf movement- 2 sets of 6-10

Auxiliary Trap movement- 2 sets of 4-8
Auxiliary Trap movement- 2 sets of 6-10


Day 2: Upper Power
Power Pull movement- 3 sets of 3-5
Assistance Horizontal Pull movement- 2 sets of 6-10
Assistance Vertical Pull movement- 2 sets of 6-10

Power Press movement- 3 sets of 2-5 reps
Assistance Press movement- 2 sets of 6-10 reps
Assistance Shoulder Press movement- 3 sets of 6-10 reps

Auxiliary Bicep movement- 3 sets of 6-10
Auxiliary Tricep movement-3 sets of 6-10
Auxiliary Forearm movement- 2 sets of 6-10 reps
Auxiliary Forearm movement- 2 sets of 6-10 reps


Day 3: Glute/Hamstring/Abs Power
Power Pulling movement- 4 sets of 2-5 reps
Assistance Pulling movement- 3 sets of 6-10 reps
Assistance Curling movement- 2 sets of 6-10 reps

Auxiliary Glute Press movement- 3 sets of 6-10 reps

Auxiliary Ab movement- 2 sets 6-10
Auxiliary Ab movement- 2 sets of 6-10


Day 4: REST


Day 5 Back Thickness/chest/arms/traps Hypertrophy
Hypertrophy Horizontal Pulling movement- 3 sets of 8-12 reps
Hypertrophy Horizontal Pulling movement- 3 sets of 8-12 reps
Hypertrophy Horizontal Pulling movement- 2 sets of 12-15 reps
Hypertrophy Horizontal Pulling movement- 2 sets of 15-20 reps

Hypertrophy Pressing movement- 4 sets of 4-6 reps
Hypertrophy Pressing movement- 3 sets 6-10 reps
Hypertrophy Fly movement- 2 sets of 15-20 reps

Hypertrophy Tricep Press movement- 2 sets of 8-12 reps
Hypertrophy Tricep extension movement- 2 sets of 15-20 reps
Hypertrophy Curl movement- 2 sets of 8-12 reps
Hypertrophy Curl movement- 2 sets of 15-20 reps

Auxiliary Trap movement- 1 set to failure
Auxiliary Forearm movement- 2 sets of 30-50 reps


Day 6: Lower Hypertrophy/calves/abs
Hypertrophy Pressing movement- 3 sets of 15-20 reps
Hypertrophy Pressing movement- 3 sets of 8-12 reps
Hypertrophy Extension movement- 2 sets of 12-15 reps

Hypertrophy Pulling movement- 3 sets of 10-20 reps
Hypertrophy Curling movement- 2 sets of 8-12 reps
Hypertrophy Curling movement- 2 sets of 12-15 reps
Hypertrophy Glute Press movement- 1 set to failure

Hypertrophy Calf movement- 3 sets of 10-15 reps
Hypertrophy Calf movement- 3 sets of 15-20 reps
Hypertrophy Ab movement- 2 sets of 15-20 reps
Hypertrophy Ab movement- 2 sets of 15-20 reps


Day 7: Back Width/shoulders/arms Hypertrophy
Hypertrophy Pull Over movement- 2 sets of 8-12 reps
Hypertrophy Vertical Pulling movement- 3 sets of 8-12 reps
Hypertrophy Vertical Pulling movement- 3 sets of 12-15 reps
Hypertrophy Pull Over movement- 2 sets of 15-20 reps

Hypertrophy Shoulder Press movement- 3 sets of 8-12 reps
Hypertrophy Shoulder movement- 3 sets of 12-15 reps
Hypertrophy Shoulder movement- 2 sets of 12-20 reps

Hypertrophy Curl movement supersetted with a hypertrophy Extension movement- 2 sets of 8-12 reps
Hypertrophy Curl movement supersetted with a hypertrophy Extension movement- 2 sets of 15-20
Hypertrophy Forearm movement- 2 sets of 20-30 reps


Day 8: REST


***Now that you have a MGT template, all you have to do is add in your "2 part" weak point warm up***


"2 part" weak point warm up
-address your two smallest/weakest muscle groups of the following; abs/calves/forearms/traps
-find exercises that provide the most mind muscle connection (MMC) for YOU
-chose one exercise per muscle group and superset that with one exercise of the other
-rotate exercises daily (vary the exercises but not everyday has to be a DIFFERENT exercise)
-power days, rep ranges are between 20-50
-hypertrophy days, rep ranges are between 50-100
-one set to failure as a pre workout warm up after stretching

Example:
Weakest muscle groups: abs/calves
*SS = supersetted with

Day 1 Power - Standing BB calf press SS decline quick crunch- 1 set of 20-50 reps
Day 2 Power - Leg Press calf press SS hanging leg raise- 1 set of 20-50 reps
Day 3 Power - Seated Calf Press SS cable crunch- 1 set of 20-50 reps
Day 4: REST
Day 5 Hypertrophy- Bent legged leg press calf press SS db crunch- 1 set of 50-100 reps
Day 6 Hypertrophy- Standing BB calf press SS decline quick crunch- 1 set of 50-100 reps
Day 7 Hypertrophy- Standing smith machine calf press SS bench reverse crunch- 1 set of 50-100 reps
Day 8: REST


***Now, simply combine your "2 Part Weak Point Warm Up" to the beginning of your MGT workout template and your ready to GROW***

[pastorpritch]

Strong post, will read through when I have more time but it looks like you've put some great thought into this!

[NaturalPursuit]

Strong post, will read through when I have more time but it looks like you've put some great thought into this!

Hey man thanks! Yeah I've been working on it this entire offseason. Changing things as I found what worked and what didn't...about 6 months to create!

[NaturalPursuit]

MGT - Squat Power Day
"Been busy as hell...job interviews...future client meetings...training sessions...family obligations...and STILL been killing it...today is my first workout on my Maximal Growth Training program...LETS WORK THIS B$TCH."

*Pre Workout- stretching and calf/ab warm up
Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
Calf (toes out)- 65 x 50
Leg raise- 0 x 20

saiyan style...READY. TO. ROCK.

Squats- 4 sets of 2-5 reps
405 x 3
395 x 4
(2 second pause in hole) 365 x 4
(2 second pause in hole) 385 x 2

CRUSHING these squatzzz!!! Video will be up later...doing the pausing in the hole felt SICK!!!

Leg Press (close stance)-3 sets of 6-10 reps
14 plates x 9
14 plates x 9
14 plates x 9

HUUUGE quad sweeps! BLOWING these legs UP!

Single Leg free weight extensions-2 sets of 6-10 reps
(pause at top)
55 per side x 6
55 per side x 6

MORE!!!! I. Wanna. Burn.

Smith machine calf press- 2 sets of 6-10 reps
(pause at top)
(365 x 10) x 2 sets

calves are EXPLODING! OUT WORKING EVERYONE!!!

Bent leg leg press calf press- 2 sets of 6-10 reps
(pause at top)
10 plates x 7
10 plates x 7

fallin over...feelin sick...PUSHING HARDER!

Axle bar smith machine front shrugs- 2 sets of 4-8
(pause at top)
315 x 5
315 x 5

THIICK trapzzz...burnin this shyt out!!!

DB shrugs- 2 sets of 6-10
85 lb dbs x 10
85 lb dbs x 10

...you want crazy...YOU. F%$KIN. GOT. IT...

[Jab1]

I've been following you for a while and your progress has been tremendous, better than virtually anyone else I've seen on these boards or anywhere else. You've gone from scrawny and weak to strong and built in a very short time indeed. Awesome work!

[NaturalPursuit]

I've been following you for a while and your progress has been tremendous, better than virtually anyone else I've seen on these boards or anywhere else. You've gone from scrawny and weak to strong and built in a very short time indeed. Awesome work!

WOW! Thank you so much for all those compliments! I really dont think I deserve them but still...thanks a bunch man! Gotta work harder!




Episode 28 - Maximal Growth Training - Squat Power Day

[NaturalPursuit]

Episode 29 - Easy Way to Hit Macros While Busy - MuscleTech MASS TECH

[NaturalPursuit]

MGT - Upper Power
"Welcome to a world where dreams become nightmares." -Hollywood Undead

*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss Standing rope Cable crunch- 1 set of 20-50 reps
Calf- 2 plates x 50
Crunch- 50 x 40

pressed...crunched...now time for some real pain...

BB Rows (overhand)-3 sets of 3-5 reps
315 x 5
315 x 5
315 x 5

THIIIICK back!!! Body positioned at 45 degree angle...bringin the bar deep into my waist...AND THEN ROWIN THE SHYT OUTTA IT!!!

High Rows (underhand)-2 sets of 6-10 reps
Lvl 15 x 10
Lvl 16 x 6

BUUUUUURNIN this back up!

Wide Grip Pulldowns (Overhand Grip)-2 sets of 6-10 reps
Lvl 16 x 8
Lvl 16 x 7

barndoor wide back...you know the goal...not happy till I cant fit thru doorways...MUST.IMPROVE.

Flat BB press-3 sets of 3-5 reps
*225 for 6 or 7
(2 second pause at bottom) 205 x 3
(2 second pause at bottom) 205 x 3
(2 second pause at bottom) 215 x 2

Found that my chest numbers increase faster without pauses but my chest size just BLOWS up with pauses...2 second pauses...now a staple in my workouts...BLUDGING CHEST...in the making....

Weighted dips-2 sets of 6-10 reps
70 x 7
90 x 6

BLOWING up through these REPZ! Try to keep up!

OHP-3 sets of 6-10 reps
125 x 7
125 x 5
115 x 6

Delts are getting BIGGER, ROUNDER, and THICKER than ever! CONSTANT IMRPOVEMENT!!!

BB curls (45 lb bar)-3 sets of 6-10 reps
(shoulder width grip, pause at top and bottom)
85 x 8
85 x 7
85 x 7

biceps were SET. ON. FIRE...CRUSHED those sets! INTENSITY IS BURNING IN MY LUNGS!!! TIME TO RELEASE!!!

Skullcrushers (curl bar, elbows toward opposite wall)-3 sets of 6-10 reps
70 x 9
70 x 7.5
70 x 5.5

WEAK AZZ TRICEPS...going to be a strong point on my physique in the future...watch...learn...try and imitate...YOU CANT...I win...

BB forearm curl (palms down)- 2 sets of 6-10 reps
(pause at top and bottom)
Bar x 7
Bar x 7

McGrath forearms is the ONLY image in my mind while working forearms...anything less is PATHETIC...

FG BB forearm curl (palms up)- 2 sets of 6-10 reps
(pause at top and bottom, down to fingertips)
Bar + 10 x 7
Bar + 10 x 7

...nothing special in here...hard work...heavy weights...tons of food...AND A FIERCE FOCUS TO WIN...

[NaturalPursuit]

Maximal Growth Training - Deadlift Power
"One minute in the back seat hit the switch, I'm a predator, rapture, I am KILLIN IT!!!" -Killin it from Krewella

*Pre Workout- stretching and calf/ab warm up
Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- 135 x 30
Leg raise- 0 x 18



new size 11.5 rogue squatting/deadlifting shoes finally came in...one of my christmas gifts from my parents...laced em up...buckled em tight...AND GOT MY MIND FOCUSED!!!

Sumo Deadlifts-4 sets of 2-5 reps
(deload after every rep)
425 x 2
425 x 2
425 x 2
425 x 2

TORE that shyt off the ground! New shoes engaged my glutes and hamstrings SO. MUCH. MORE.

Stiff leg deadlift- 3 sets of 6-10
245 x 6
245 x 6
245 x 6

DEEEEEEP stretch! HAAAARD contraction! GOTTA GROW!!!

Seated leg curls-2 sets of 6-10 reps
(pause at bottom)
130 x 7
130 x 7

hamstrings are TOAST...time to ATTACK these glutezzzzz!!!

Glute press machine- 3 sets of 6-10 reps
(non stop circuit between legs)
(Lvl 13 x 7) x 3 sets

enough work for you?...NO...NEVER ENOUGH...ab work now...

Standing bar cable crunch- 2 sets of 6-10 reps
110 x 6
110 x 6

CRUNCHIN as HARD. AS. POSSIBLE...core is getting stronger than it ever has been before...but not even CLOSE to how strong it will be...weak point?...HA...thats a thing of the past...

Bench reverse crunch- 2 sets of 6-10 reps
25 lb db between feet x 10
30 lb db between feet x 8

...PATHETIC...deadlifts were off...never used these shoes before and never had deadlift as my first exercise...425x2 for 4 sets?...that number is gunna be blown away REAL fast...attack...adapt...push harder...AND GROW...video will be up once I'm reppin 500 lbs...anything less is FAILURE...

[Jab1]

WOW! Thank you so much for all those compliments! I really dont think I deserve them but still...thanks a bunch man! Gotta work harder!

You deserve it dude. I'm the kinda of guy who goes by "if you ain't got nothing nice to say..." which is why I've never commented before. I thought you were a pretender, but you proved me wrong and are the real deal.

new size 11.5 rogue squatting/deadlifting shoes finally came in...one of my christmas gifts from my parents...laced em up...buckled em tight...AND GOT MY MIND FOCUSED!!!

Mirin shoes!

[NaturalPursuit]

You deserve it dude. I'm the kinda of guy who goes by "if you ain't got nothing nice to say..." which is why I've never commented before. I thought you were a pretender, but you proved me wrong and are the real deal.


Mirin shoes!

Pretender? How so?

Thanks again man! You have a log?

And yeah I'm LOVIN these shoes!!!

[The Big Sleep]

Jelly of the new kicks! Would like to hear your feedback on how they fare as Im looking into buying a pair myself

[psychodiver9]

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