LEANBULK EBOOK.pdf - BMFIT LEAN BULK PLAN INTRO DUCTION PG...

  • No School
  • AA 1
  • jonathanj2000
  • 47
  • 100% (5) 5 out of 5 people found this document helpful

This preview shows page 1 - 5 out of 47 pages.

Image of page 1
BMFIT LEAN BULK PLAN INTRO DUCTION PG. 1 -History of Bradley Martyn s transformation from skinny to jacked. -Why I decided to write this plan? -Who is this plan for? KNOWING YOUR BODY TYPE PG.2 -Define the three body types: Ectomorph, Mesomorph, Endomorph -What is a Hard Gainer? -What is Skinny Fat? UNDERSTANDING FREQUENCY, VOLUME, INTENSITY PG.5 -Define each term and explain the relation to one another. COMPOUND MOVEMENTS VS ISOLATION MOVEMENTS AND ACCESSORY WORK PG. 6 -What is the difference between compound and isolation movements? -What is accessory work? -How are they incorporated into a plan? DESIGNING A SPLIT PG. 8 -What is the difference between a bodybuilding, powerlifting, and power bodybuilding oriented training split? POWER BODYBUILDING FIRST WORKOUT ROUTINE WEEKS 1-8 PG. 10 -Detailed routine to follow for the first 8 weeks of the plan. BODYBUILDING HIGH FREQUENCY SPLIT SECOND WORKOUT ROUTINE PG. 19 -Detailed routine to follow for the last 8 weeks of the plan.
Image of page 2
THE IMPORTANCE OF CARDIO ON A LEAN BULK PG. 19 -What are the benefits of cardio on a lean bulk? -How should cardio be incorporated? WHAT IS A LOGBOOK? PG. 31 -What is it? -Why is it important? MUSCLE HYPERTROPHY AND PROTEIN SYNTHESIS PG. 32 -What is Muscle Hypertrohpy? -How do we stimulate Protein Synthesis? BUILDING YOUR DIET PG. 33 -How does one find a caloric maintenance? -What is the ideal Macro Ratios for each body type? -What is the ideal caloric surplus for each body type? -Tips and tricks for hard gaining ectomorphs. SUPPLEMENTS PG. 40 -What is Peri-workout nutrition? -How does a weight gainer fit into the plan? -How do performance enhancers fit into the plan? -Why are health supplements important? CONCLUSION PG. 44 -Final Thoughts.
Image of page 3
I want to thank you for your purchase of this Ebook! As many of you know, I released the GET SHREDDED Ebook prior to this. I had an idea that I wanted to get lean and decided that I wanted to share my plan with my following. I had not released any ebooks prior to the GET SHREDDED book, so I didn t know what to expect. As soon as I saw the success that many people were getting from the GET SHREDDED Ebook, I got very excited about my next project. I was so excited that it was hard for me to keep the idea from you guys! This brings me to this ebook today! For those of you that don t know, I used to be very skinny! I know that many people look at the physique that I have today and they assume that I must have always been muscular and strong. While I was always very athletic, I used to be skinny. I was so skinny that my football teammates would sometimes crack jokes about it. I was able to always fire back with comments about how I was better at football than them, but the fact remained that I was skinny. It was because of my love for sports, and the fact that I was thin, that I found the weight room. As you may guess, once I found the weight room then the rest was history!
Image of page 4
Image of page 5

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture