Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

But know this every well designed well executed study

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But know this: every well-designed, well-executed study I’ve seen agrees that training with 70 to 85 percent of your 1RM works. At this point, I can say with absolute certainty that there’s just something “special” about emphasizing heavy, compound weightlifting in your training.
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I’m in good company here as well. Many of the most respected people in this industry, such as Brad Schoenfeld, Charles Poliquin, Mark Rippetoe, Layne Norton, Alan Aragon, Lyle McDonald, and Pavel Tsatsouline, also advocate the same style of training for maximal results in the gym. And the best part is that you don’t have to take my word on all of this. If you just follow the workout routine laid out in this book and in the bonus report, you will make startling strength and size gains. 9–12 DO 9 TO 12 HEAVY SETS PER WORKOUT Regardless of which exercises you do, the workouts on this program will call for 9 to 12 heavy (or working) sets per workout, which are your muscle-building sets that you’ll be doing after warming up. As you’ll see, the workouts in the 5- and 4-day plans will always contain 9 working sets for the major muscle group being trained, but will also provide 3 additional optional sets that you can do if you’re feeling up to it. If you’re brand new to weightlifting and are pretty spent after 9 sets, don’t feel like you have to do the final 3. If you’re more experienced or just have plenty of energy at the end of 9 sets, feel free to do the 3 extras. Don’t get overzealous and do more than this in each workout, though, even if you feel like you can keep going after 12 working sets. Doing more isn’t going to help you build more muscle and can eventually lead to overtraining. If you’re used to spending a couple of hours in the gym every day, pounding out set after set after set, this style of training is going to feel strange to you. In fact, at first you’ll probably feel like you’re being lazy or barely even working out (that’s how I felt at least). You’re probably going to doubt that you can bigger and stronger than ever by working out less than everyone else. But don’t worry—it won’t require any great leap of faith. Trust in the program and it will deliver. Suspend your disbelief for just a few weeks, and the results will speak for themselves. Research and anecdotal evidence has shown me that 50 to 70 heavy reps performed with each major muscle group every five to seven days is a “sweet spot” for getting the most out of natural weightlifting. 3–4 REST 3 TO 4 MINUTES IN BETWEEN SETS When you lift weights, a staggering number of physiological activities are taking place to enable you to perform the exercise. For a muscle to contract, it requires cellular energy, oxygen, certain chemical reactions, and many other molecular processes, and as you perform each rep, you deplete your muscles’ capacity to contract forcefully.
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When you lift heavy weights, you push your muscles to their full contraction capacity. Sufficient recovery time in between sets is what allows you to repeat this
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  • Winter '17
  • Santos O'Neill Garcia
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