Maximize Muscle Program! 12-Week Meal Plan Included

Welcome to the Maximise Muscle program.
This 12-week course is purely designed to add overall muscle mass to your body. It’s going to consist of 4-5 days of training and 2-3 days of rest per week, and whilst doing this, we’re going to apply these unique 5 principles:
• Time Under Tension
• Technique
• Rate of Perceived Effort
• A Reason to Grow
• High-Tension Exercise

Because we are training for pure muscle growth (or hypertrophy), Tension is absolutely key here. This stretching and pulling of the muscle in a controlled fashion, as science shows time and time again, is the most effective way of actually growing and strengthening the muscle.

This is why the second principal Technique is so important. When we think about lifting weights and exercising, how many people are actually doing this mindfully and controlling their muscles? We have to use this mind-to-muscle connection and apply tempo - a 2-4 second negative (eccentric) motion in the movement is best. For the first time doing this, it is going to feel strange, but the science shows that the negative part of the movement contributes to the most muscle hypertrophy. In addition to this, a slow eccentric part of the movement should be paired with a quick/explosive concentric part of the movement. An example of this is in a squat. A 2-4 second descend, then an explosive ascend. Tempo is an excellent start to putting on size and increasing muscle growth, but you can also implement 2 other very important things along with this: a full range of motion and using minimum momentum during these movements. A full range of motion would be, for example, parallel or ideally just below in a squat movement, and for minimum momentum, take a bicep curl. People usually will swing their body just to lift a few extra pounds, but humble yourself, drop the weight and fully control the movement. Your arms will thank you.

Onto the next principle: Rate of Perceived Effort, otherwise known as RPE. Most people when they train are uninterested – exercise is purely just a thing on their checklist. However, you’re here to perform and better yourself and put on size, so you MUST put in the effort, and how we measure effort is using RPE then a number from 6-10. RPE 6 means you have got 4 reps in the tank after your set, and 10 means you have no reps left after your set. Most of your exercises (as you’ll see below), will be at a minimum of RPE 7-8. If you put effort into your exercises, you will put on mass and see results.

The final principle that we’re going to cover is A Reason to Grow. You’re here reading this for a reason – to increase muscle. Go a little deeper. Get a notebook and pen, and ask yourself these questions and pay attention to your answers.
• What are the reasons I’m doing this?
• Who am I doing this for?
• What’s my goal by the end of these 12 weeks?
• What are my goals after the 12 weeks?
Remember these, regularly visit them, track your journey/weights and be honest with yourself, as that’s the only way to grow.

Let’s get started!

Be ready to push yourself and stay consistent for these next 12 weeks. It’s not going to be easy, but your hard work will pay off. When it comes to diet also, maintain a balanced one. Minimise junk food if possible and keep a whole-food, protein-focused meal plan. If you’re skinny, track your calories for a week and see how much you regularly eat. Then, start eating more; try 300-600 calories over your maintenance. If you want to lose some weight, drop your calories by the same amount under your maintenance. Experimentation is key.

As with any exercise program, if at any point during your workout, you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult
a medical professional.

I AM NOT LIABLE FOR ANY INJURIES THAT MAY OCCUR WHILE PERFORMING AN EXERCISE IN ONE OF THESE TRAINING PROGRAMS.