TRAINING PROTOCOLS

(Using our 90 Day Get Huge Program- RELOADED)

Phase One:

There are three phases of this program, building in both load and movement proficiency. The

first phase is a real eye opener. Athletes will build an understanding of technique, control, and

intensity with our 8x8 system (8 sets of 8 reps). This involves moving light weights (40 to 60%)

with slow control (3 second negatives with a pause at the top of each rep) for high reps

(64 reps per exercise) and short rest (30 seconds). The slow tempos help with mechanical

tension and muscle micro tearing. The short rest creates metabolic stress in the muscle with

compounding fatigue, and sets six, seven, and eight will become extremely challenging, even

with light weight. Start light — it gets hard fast. This is a great place for new, injured, and

untrained athletes to begin the process of muscle growth because it mitigates the risk of injury

by reducing speed and load.

Phases Two and Three:

But that is just the beginning. After a three-week wave of the same “core movement” training,

we go through a “deload week” before moving on to phase two. In this three-week cycle, we rotate exercises to respective movement variations, reduce the volume, increase the rest to one minute, and speed up the tempo to 2 second negatives with a 1 second pause at the top of each rep. This allows athletes to touch heavier weight (50 to 70%). Each phase incorporates more

loading and rest and less total volume, building you down to heavy sets of 10 reps of all of our progressive overload movements in phase three. Between each phase you will rotate “core exercises,” and you’ll also get a daily break from the linear periodization format of the same reps and movements with our two killer hypertrophy finisher accessory complexes. These incorporate more advanced bodybuilding methods and techniques from our Muscle Anarchy online program, keeping things fun and fresh and cashing out muscles each day you leave the gym.