Magnificent 7 Real Exercise Training

THE MAGNIFICENT 7 Real Exercise Training

... Part 2
When people see striations they immediately think steroids. This couldn't be further from the truth - genetics, minimal fat, and well-conditioned muscle from consistent heavy loads all improves striations

When people see striations they immediately think steroids. This couldn't be further from the truth - genetics, minimal fat, and well-conditioned muscle from consistent heavy loads all improves striations

1) BASIC STUFF!
Day 1 (Monday):
Chest - bench press and incline db press
Shoulders - shoulder press and lateral raises
Lats - Bent-over-row and lat pulldowns or pullups

Day 2 (Wednesday):
Biceps - barbell curl and dumbbell curls
Triceps - dips or close grip bench press and
lying triceps extensions
Abs - crunches, leg raise (20 - 25 reps per
set, no added weight)

Day Three (Friday):
Quads - squats and leg presses
Calves - standing calf raises,
seated calf raises (12-20 reps)
Lower Back/Hamstrings - bent leg deadlifts

2) HEAVY IRON-GOOD FORM and INCREASE THE LOAD!

Use the undulating principle described above,
8 reps the 1st week - 6 reps the 2nd - and
4 reps the third, then repeat.
Remember; try to add weight each cycle.

3) YOUR BOD NEEDS TIME TO RECOVER!

Do a three days per week or 2 days on, 1 day off program.

Cycle 1:
On the 2 day on and one day off, it would go like this:

Day 1: Chest, Shoulders, Lats
Day 2: Biceps, Triceps, Abs
Day 3: Rest
Day 4: Quads, Calves, Lower Back
Day 5: Chest, Shoulders, Lats
Day 6: Rest
Day 7: Biceps, Triceps, Abs
Day 8: Quads, Calves, Lower Back
Day 9: Rest
Day 10: Chest, Shoulders, Lats
Day 11: Biceps, Triceps, Abs
Day 12: Rest
Day 13: Quads, Calves, Lower Back
Day 14: Rest - End of Cycle #1, Increase poundage and
start 2nd cycle at Day 1.

4) STOP DOING SO MUCH OUTSIDE THE GYM
For maximum size and strength gains limit excess activity

5) LAY OFF THE EPHEDRINE! GET A LOT OF SLEEP & REST!
During sleep, maximum anabolism takes place for restoration and sleep is the state where your muscles grow the most. Sleep-get it!

6) MAXIMUM, NOT MINIMUM NUTRITION!
Needless to say, for maximum size and strength you must eat a lot and right. Your goal should always be solid muscular gains, not fat. Here's a maximum nutrient protocol for muscle and strength.

Meal #1
2 whole eggs + 4 egg whites
6 oz Lean Beef 1-cup oatmeal w/ milk and fruit

Meal #2
1 Scoop Muscle Provider 3 scoops Mass Maker 16 oz water

Meal #3
6 ounces lean turkey breast, tuna, or chicken
6 oz lean beef or 1 cup cottage cheese
1 cup cooked brown rice or 1 sweet potato
2 cups vegetables (broccoli, etc.) or fresh fruit

Meal #4 (Ideally pre-workout)
1 Scoop Muscle Provider
3 scoops Mass Maker

Meal #5 (Post Training - Workout days only)
4 scoops Mass Maker
16 oz water

Meal #6
8 - 10 oz steak, beef or chicken
2 cups spinach or other leafy green vegetable
Salad with 1 TBS olive oil, 2 TBS cider vinegar or
2 TBS Newman's Own oil and vinegar 1 oz walnuts

Meal #7 (Optional)
12 egg whites, 2 yolks
5 oz turkey breast
1.5 cups omelet vegetables (tomato, green peppers, onions, etc.)
1 TBS Olive Oil
• 1.5 - 2 grams of protein per pound of bodyweight.
• Red meat is one of the best proteins for size and strength increase,
90 percent or leaner ground beef, London broil, and top sirloin.
Other good protein sources are chicken, turkey, tuna and other fish,
low fat cottage cheese, non-fat milk and eggs.
• Carbohydrates from oatmeal, brown rice, sweet potatoes,
baked potatoes, fresh fruits and vegetables.
• Small meals every 2-3 hours for best growth.

7) SUPERMAN SUPPLEMENTS FOR SUPER BODIES!
If you want to look like crap, eat crap. Superman, eat like Superman! Precision supplementation is magic for stimulating the muscle building process.

• Muscle Provider and Ultra Size
Muscle Provider is the best whey hydrolysates, isolates and egg protein combined to provide a protein utilization measured to be up to 16 times more effective for muscle growth than from whole food proteins. Use this with meals.

• Ultra Size or Mass Maker
Mass Maker is a post workout recovery drink. Use these between food meals. Use Ultra Size at bedtime and any time where you can not eat for 3 or more hours.

• Creatine Monohydrate
One teaspoon of Beverly Creatine with each Mass Maker drink to increase strength, increase muscle volume and recover faster.

• Glutamine and BCAA
To enhance recovery, growth and immune strength, (glutamine) take at least 10 grams per day and up to 30 grams daily or (Mass Aminos BCAA 10-20 tablets each day).

• Multivitamin / multi-minerals
Our Super Pak is simply the best! It contains 2000 mg of vitamin C, 1000 IU of vitamin E and 40 additional vital nutrients essential to protein synthesis and muscle building.

SAMPLE PROGRAM

Here is a sample Workout (Cycle 1 Undulating Periodization) for the Bench Press. Weights are based on a best 8-rep set (8RM) of 200 lbs, 6RM of 220, and 4RM of 240.

The cycle at 90 percent

1st Chest Bench: 135 x 10, 165 x 5 (Work sets) 180, 3 sets x 8

2nd Chest Bench: 135 x 10, 185 x 5 (Work sets) 200, 3 sets x 6

3rd Chest Bench: 135 x 10, 185 x 5 (Work sets) 215 3 sets x 4

Be sure to increase the weight each cycle

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[ BMJ ]