edoc.pub_the-gama-bomb-j-meadows.pdf - 1 Foreward Hello friend I am super excited to release this program as it is created similar to my old moderate

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Unformatted text preview: 1 Foreward Hello friend! I am super excited to release this program as it is created similar to my old moderate frequency, very high intensity programs. I have enjoyed the high frequency plans but missed my old strategy, and heard from many of you, that you missed these as well. No program strategy works forever, so it’s a good time for a change as well. This program can be used for growing growing or dieting down into contest shape. The diﬀerence is merely how you eat. Get ready for the Gamma Bomb! 2 Table of of Cont Contents ents FOREWARD PROGRAM DURATION AND SPLIT TRAINING WEEKS 9 WEEK 1 22 WEEK 2 36 WEEK 3 49 WEEK 4 62 WEEK 5 75 WEEK 6 88 WEEK 7-8 99 WEEK 9 111 WEEK 10 123 WEEK 11 135 WEEK 12 149 WEEK 13 162 WEEK 14 PROGRAMS 3 Program Duration and Split In this program, you will be going hard for 12 weeks with a 2-week deload smack in the middle, for a total of 14 weeks. Week 1-6 Base volume plus additional work on back, chest, and shoulders Week 7-8 Deload Week 9-14 Base Volume Volume plus additional work on legs If you prefer, you could ﬂip ﬂop weeks 1-6 and 9-14 depending on how you want to prioritize. I separated back and legs so that we don’t ruin your lower back. I have structured this very carefully to ensure you don’t get hurt, as I always do. DELOADS If you are dieting hard, you may want to install another week of lesser intensity as well (mini-deloads). If you want to limit the deload to 1 week, that is ok. You You can also use the deload week at any point during the program if you need it! Some simple ways to determine this: 1. Performance decrements (less power, less explosiveness in lifts (rate of force production), less endurance, etc.) 2. No desire to go to gym persisting in your mind 3. Having a hard time recovering (excessive soreness after the ﬁrst 4 weeks) 4 OVERLOAD METHOD Any good program has to include a method to achieve overload, to force force the body to create positive adaptation. As the weeks go, volume is increased. This is our primary weapon for overload in this program. High intensity work will be present all the time, except during the deload. At the end of the ﬁrst 6 weeks you should be ready for that deload if you do this properly. Here is a pictorial on how overall volume progresses through program. Here is it is by workout workout day. Note chest and shoulders is COMBINED. 5 RECOVERY NUTRITION With this volume and intensity, comes the need for hyperfocus on recovery to get maximum results. I highly recommend using an amino, electrolyte, and carb ca rb drink intra for maximum recovery. recovery. This will stimulate insulin response and you will drive more aminos and carbs into muscle and the recovery process process is heightened. It also increases blood ﬂow and supports your immune system fyi. Most males would do well with 10 grams of aminos, 40-50 grams of carbs. Titrate the carbs up or down depending on your size. The goal is to greatly reduce soreness. When you do this, all of the right things are happening internally. internally. Most females would do well with with 10 grams of aminos and 20-30 of carbs. Again, titrate up or down depending on size and amount of muscle. Also, make it your mission in life to reduce stress outside of the gym, and to get a full night’s sleep every single night. This will greatly enhance recovery as well. BAND WORK Band work is sprinkled into the program lightly at various points as well. Using bands is optional. Here are the bands you will need from EliteFTS.net if you also want to incorporate them: • 1 orange micro mini (for (for face pulls and for women to use on chest press machines often but order 2 in this case) case) • 2 red long pro minis (for (for chest presses and pullovers) • 1 red red short pro mini (for (for spidercrawls) spidercra wls) • 1 pro pro light for pullovers and banded good mornings mornings 6 REST BREAKS Rest breaks should be as follows Base Work Phase 1 – Activation and pump – 2 minutes Phase 2 - Training explosively – 3 minutes Phase 3 – Supramax S upramax pump – 2 minutes (the (the last set frequently frequently employs a high intensity technique that calls for very little rest during the set). Phase 4 – Train the muscle from stretch position – 90 seconds Pump Work (additive volume later in week) 60 seconds unless speciﬁed diﬀerently, diﬀerently, which I do on occasion. 7 PROPER INTENSITY It is also critical to work at the right level of intensity in regard to going to failure. Going too hard or too easy can compromise compromise results. I have taken the guesswork out of this and will give you an “RPE” on every exercise to tell you how close to failure you should go. Follow the RPE suggestion for each exercise to ensure you are training at the correct intensity level. Rate of Perceived Exertion Flow Chart Fairly easy like a warm-up weight @ 6.0 You can do 4-6 more reps @ 7.0 You can do 2-3 more reps @ 8.0 You have 2 more reps left in the tank @ 8.5 You have 1 more rep left in the tank @ 9.0 Went to failure at perfect form @ 10 Went to failure with loose form after perfect reps completed @ 11 Used a high intensity technique to push beyond failure @ 12 Used multiple high intensity techniques/go apeshit set! @ 13 Click on any one of the tags for an example Generally, (not always) I count sets that are 7.0 and above as working sets. 8 Week 1 Monday Saturday Back 4 exercises 12 sets Chest 3 exercises 9 sets Abs 1 exercise 4 sets Back 3 exercises 9 sets Calves 1 exercise 2 sets Shoulders 2 exercises 6 sets 6 exercises 18 sets 8 exercises 24 sets Sunday - Oﬀ - Family Day Tuesday Chest 4 exercises 10 sets Shoulders 3 exercises 9 sets 7 exercises 19 sets Wednesday Legs 4 exercises 10 sets 4 exercises 10 sets Thursday Triceps 3 exercises 9 sets Biceps 3 exercises 9 sets Abs 1 exercise 4 sets Calves 1 exercise 2 sets 8 exercises 24 sets Friday - Oﬀ day 9 WEEK 1 - MONDAY Back 4 exercises 12 sets Abs 1 exercise 4 sets Calves 1 exercise 2 sets 6 exercises 18 sets 1/ Back | Goal: Activation and start pump Meadows row: row: Do some warm up sets here working up to a tough 8 reps. Once there do 3 total sets. For the ﬁrst 2 sets the 8th rep should be the last rep you can get with good form. On the 3rd set I want you to really push and do a drop set. See the example on the side bar on how to do this triple drop set! Be sure to maintain good form, this is critical! In the video below, I am using a landmine. Take your time after you do one side, don’t rush to do the other, catch your breath. You can also use a t-bar as demonstrated in the video below that! 3 total work sets Example: • Warm up 1 – 25 x 12 for 2 sets • Warm up 2 – 50 x 12 • Set 1 – 60 lbs x 8 reps • Set 2 – 75 lbs x 8 reps • Set 3 – 90 x 8, then 75 x 6, then 60 x 6 Meadows rows version 2 or Pro Tip Meadows rows - 3 diﬀerent techniques These sets are all RPE of 10 I want you to really focus on the target muscle, think hard about it during your sets as you are going, to enable a strong mind to muscle connection. This can increase muscle activation signiﬁcantly. explosi vely 2/ Back | Goal: Train explosively Smith machine row: row: Set stops up on these so that you can pull from about midshin. I want you to rest/pause these meaning set the weight down for a split second to eliminate momentum, and then drive your elbows up toward the ceiling as hard you can. Try to ﬂex hard at the top too. This is controlled explosiveness. All 3 of your sets are 8 reps, but it’s a pyramid, so only the last set will be the one to failure. The sets preceding will not be to failure. 3 total work sets Example: • Warm up – 135 x 6 • Set 1 – 175 lbs x 8 reps • Set 2 – 195 lbs x 8 reps reps • Set 3 – 205 lbs x 8 (failure) (failure) 1 arm barbell rows with IFBB Pro Andrew Hudson These sets are all RPE of 8-10 – it increases each set. 10 3/ Back | Goal: Supramax Pump Example: One arm barbell row: row: Work your way up to a drop set here. This is going to be your high intensity technique. The way I want you to do it, is say row 50lbs for 8, then 75 for 8, then on your last set you do 100 for 8, drop it to 75 for 6, and then drop to 50 for 6. So, you drop the weights you added climbing up. The ﬁrst 2 sets won’t be to failure, but the last one should be brutal and is beyond normal failure. 3 total work sets • Set 1 – 50 lbs x 8 reps • Set 2 – 75 lbs x 8 reps • Set 3 – 100 x 8, 8, then 75 x 6, then 50 x 6 Pro Tip Use 25 lb plates to allow for more range of motion 1 arm barbell rows with IFBB Pro Andrew Hudson These sets are all RPE of 8-12 as it climbs as you get to the dropset 4/ Back | Goal: Train muscle from a stretched position Pullovers: Pullovers: Now with a full pump these should feel great. We are doing these banded. Do 3 sets of 10 here. Most of your pullovers will be done this style throughout the entire program. I love these. Be patient with stretching here. Let your arms come down and stretch a little more each set. Don’t push the hard stretch, let it happen on its own to avoid injury. 3 total work sets Banded pullovers These sets are all RPE of 8 Pro Tip One thing you might want to try is to get deep tissue work done in your back the day BEFORE training it. You will especially notice how well everything moves on this exercise and get a better pump. This has been one of my mainstays the last few years. Deep tissue work followed the next day by back work You may be tempted to add more sets, don’t as don’t as volume will climb as we go! 5/ Abs Decline bench leg raises: raises: Do 4 sets close to failure here. 4 total work sets Decline bench leg raises These sets are all RPE of 9 6/ Calves | Goal: Supramax pump Standing raises: raises: Once warmed up, do 2 sets where you do 10 full range reps, followed by 10 partials out of the bottom, followed by a 10 second stretch to end the set. Take note of your weight, I want you to do more weight on Thursday. 2 total work sets Calf program #1 from Mountain Dog Training These sets are all RPE of 10-11 11 WEEK 1 - TUESDAY Chest 4 exercises 10 sets Shoulders 3 exercises 9 sets 7 exercises 19 sets 1/ Chest | Goal: Activate and pump Slight incline dumbell press: press: Work your way up doing sets of 8 here. Keep going until you barely get 8 reps. The last set should be a drop set to total failure. The sets working up to it, will obviously not be. We will call this 3 working sets. Let’s lock these out and really focus on the contraction for maximum activation. 3 total work sets Incline Dumbell Press dropset These sets are RPE of 8-10 as it increases as you go explosi vely 2/ Chest | Goal: Train explosively Incline barbell press: press: I want you to do sets of 6 here moving up in weight as you go. Once you can barely squeeze out 6, that is the last set. 3 total work sets These sets are RPE of 8-10. They get harder as you go. Pro Tip Push against the bar as hard as you can. This combined with the heavy weight, will activate the maximum amount of fast twitch muscle ﬁbers. Think about generating force here. Move that bar! 3/ Chest | Goal: Train explosively explosi vely Machine press: press: Your high intensity technique here today is a cluster set. Find a weight that is a tough 15. Now what I want you to do, is go to failure with it, then pause for 45 seconds and go to failure again, and then repeat one more time. My reps looked like this --> 15, 11, 7. 1 total work set Pro Tip It is important to reach failure, as light loads (more than 12 reps) require failure training or very close to it, to stimulate growth. This set is RPE of 11 12 Work a pumped muscle muscle from from a stretched position 4/ Chest | Goal: Work Machine ﬂye: ﬂye: Arch your chest, lift your sternum and get a nice big stretch on these. I want you to come up ¾ of the way to ensure we keep tension on the chest. Do 3 sets of 8 here and after the last rep on each set, sit in the stretch position (about ¼ of the way up) for 10 seconds. 3 total work sets Pro Tip With a crazy enough pump, this stretch can actually create some occlusion, meaning blood continues to come into muscle but can’t leave. This is a good thing for muscle growth. These sets are all RPE of 10 5/ Shoulders | Goal: Supramax pump Machine rear delts/reverse pec deck: deck: Do 3 sets of 25 reps. I want 60 second breaks here. 3 total work sets The RPE will climb on this, as you will really have to ﬁght to the 25 on the last set. The ﬁrst 1 or 2 won’t be as bad. RPE 8-11 6/ Shoulders | Goal: Supramax pump Dumbell side laterals: laterals: Same thing here for the rep scheme. Do 3 sets of 25 reps. I want 60 second breaks here. 3 total work sets The RPE will climb on this, as you will really have to ﬁght to the 25 on the last set. The ﬁrst 1 or 2 won’t be as bad, just like the last one. RPE 8-11 Pro Tip Tilt pinky down a little to engage side/medial delt better via slight internal rotation. 7/ Shoulders | Goal: Supramax pump Front barbell raises: raises: Same thing here for the rep scheme. Do 3 sets of 25 reps. I want 60 second breaks here. 3 total work sets The RPE will climb on this, as you will really have to ﬁght to the 25 on the last set. The ﬁrst 1 or 2 won’t be as bad, just like the last one. RPE 8-11 Pro Tip Just come up to eye level. Going past that causes the traps to engage much more. 13 WEEK 1 - WEDNESDAY Legs 4 exercises 10 sets 4 exercises 10 sets 1/ Legs | Goal: Activate and pump Lying leg curl: curl: Work your way up doing sets of 10 here. Once you are completely warmed up I want you to do 3 sets of 10 with additional eccentric resistance as shown in the video. Come a rep or two shy of failure. The eccentric loading should be done through the ﬁrst ¾ range of motion, let oﬀ of it when your hams are stretched out at the bottom. 3 total work sets Leg curls with eccentric resistance These sets are an RPE of 9 Pro Tip Your muscles are stronger in the eccentric range of motion, so loading that part of the exercise creates more tension, and also can create more muscle damage which can lead to more growth. It also increases activation so is great to use early as well. explosi vely 2/ Legs | Goal: Train explosively Barbell squats: squats: Do a few sets of 15 to get warmed up and then go to sets of 8. Keep doing 8 until you can just barely get 8. That will be your last set. We will call this 3 total sets. I don’t want you to actually fail on the 8th rep, but I want it to be hard. 3 total work sets Pro Tip Work on your ankle mobility for increased range of motion in your squat! These sets are an RPE of 7-9. Note: If you are unable to perform regular squats, try front squats, or a machine squat with a back support. 3/ Legs | Goal: Supramax pump Leg press: press: Use the foot placement you feel most comfortable in. Work up to a weight you can do for 20 reps, and do a cluster set with it. Do 20 reps, rest 45 seconds and knock out more, and then repeat one more time. On this, don’t hit failure and get crushed in the leg press, but challenge yourself to push harder than ever. 1 total work set These sets are all RPE of 9 14 4/ Legs | Goal: Work muscle from stretched position Barbell stiﬀ legged deadlift: Your quads are going to be wobbly, so be careful here. I want 3 sets of 8 here. Get a slight knee bend on these. Come up ¾ of the way here to keep constant tension on hams. Get a good stretch also. 3 total work sets Pro Tip Working through a good stretch on the muscle can create a nice growth stimulus in itself. These sets are all RPE of 8-9 15 WEEK 1 - THURSDAY Triceps 3 exercises 9 sets Biceps 3 exercise 9 sets Abs 1 exercise 4 sets Calves 1 exercise 2 sets 8 exercises 24 sets 1/ Triceps | Goal: Activation and pump Single handle pushdowns: pushdowns: I love using these handles for a lot of things, as you will soon see. Drive the weight straight down and come just short of lockout to create massive tension on your tris. Do several warm ups so your tris are ﬁring, and elbows thoroughly warmed up. Now knock out 3 sets of 10 with 60 second breaks. 3 total work sets Tricep pushdowns with single handles These sets are all RPE of 8-9 2/ Triceps | Goal: Supramax pump Dip machine: machine: If you don’t have a machine you can always do old school dips between benches. Do 3 sets of 10 again with 60 second breaks. Don’t lock these all the way out either. 3 total work sets These sets are all RPE of 8-9 3/ Triceps | Goal: Supramax pump Seated overhead rope extensions: extensions: Do 3 sets of 10 here. Do not lock these out either. In fact, after the last rep on each set, hold the stretch position for 15 seconds. 3 total work sets Seated overhead rope extensions These sets are all RPE of 9 Pro Tip The long head of the tricep (inner head) is most active when your humerus is pointing up. In other words, overhead. This allows for maximal stretch too. 16 4/ Biceps | Goal: Activation and pump Hammer curls: curls: You have to crush the brachialis for massive arms. Do 3 sets of 10 here squeezing as hard as you can. Keep rest breaks to 60 seconds on these. 3 total work sets These sets are all RPE of 8-9 Pro Tip Using a neutral grip lessens biceps involvement, but increases brachialis and brachioradialis brachioradia lis work. 5/ Biceps | Goal: Supramax pump Ez bar curl: curl: On these I want you to do 3 sets of 8 with 60 second breaks. 3 total work sets These sets are all RPE of 8-9 6/ Biceps | EZ bar preacher curl: curl: Do 3 sets of 10 here but take 90 seconds in between sets. Also after each set stretch your biceps out. Place your hand against a pole or machine with palms facing down and apply pressure to stretch the muscle. Hold each stretch for 15 seconds. 3 total work sets These sets are all RPE of 9 7/ Abs Rope crunches: crunches: Do 4 sets to failure here. 4 total work sets Rope Crunches These sets are all RPE of 9 8/ Calves Seated toe raises: raises: Simply do 2 sets of 15 here after you are very warmed up. Get a nice deep stretch on all reps. 2 total work sets These sets are all RPE of 9-10 17 FRIDAY OFF DAY 18 WEEK 1 - SATURDAY Chest 3 exercises 9 sets Back 3 exercise 9 sets Shoulders 2 exercise 6 sets 8 exercises 24 sets Pump workout Rest breaks - 60 seconds unless speciﬁed diﬀerently, which I do on occasion. 1/ Chest | Goal: Activation and start pump Machine press: press: After warming up, do 12 full range of motion reps with a pause and ﬂex at the end of each rep. Stop just short of failure. 3 total work sets These sets are all RPE of 8-9 2/ Chest | Goal: Supramax pump Flat dumbell press: press: 3 sets of 8 here with a full range of motion. 3 total work sets These sets are all RPE of 8-9 3/ Chest | Goal: Supramax pump Incline ﬂy: ﬂy: Only come up ¾ of the way so we keep tension on the pecs. Do 3 sets of 12 here. 3 total work sets These sets are all RPE of 8-9 4/ Back | Goal: Activation and start pump Single arm supinated pulldown: Use those single handles I Like on these. Do 3 sets of 10. 3 total work sets These sets are all RPE of 8-9 19 5/ Back | Goal: Supramax pump Cable row: row: Use a close grip attachment. Do 3 sets of 8 here with a full range of motion but on the negative/eccentric, go slow using a 5 second count. Feel the crazy tension in your lats as you lower it. The more blood you get in there, the better this will feel. 3 total work sets These sets are all RPE of 8-9 6/ Back | Goal: Supramax pump Chins: Chins: If you need to use the assist machine feel free. Use a medium pronated grip. Do 3 sets to failure which should be around 12 reps. On these rest 90 seconds, not 60. Only come up ¾ of the way so we keep tension on the pecs. 3 total work sets These sets are all RPE of 10 7/ Shoulders | Superset | Goal: Supramax pump Exercise #1 – Rear Dumbell laterals. Exercise #2 – Machine/cable side laterals Do 3 rounds. Do 15 reps on both exercises! This will COOK your delts. 6 total work sets These sets are all RPE of 10 20 SUNDAY OFF - FAMILY DAY 21 Week 2 Monday Saturday Back 4 exercises 14 sets Chest 3 exercises 9 sets Abs 1 exercise 4 sets Back 3 exercises 9 sets Calves 1 exercise 3 sets Shoulders 2 exercises 6 sets 6 exercises 21 sets 8 exerci...
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