VINCE DEL MONTE'S & BEN PAKULSK!'S .© HYPER EROPHY NA .4 HYPERTROPHY meme GEE COACHING Sahoo caela eS eg Vince Del Monte Author & Creator of No Nonsense Muscle Building, Your Six Pack Quest, Maximize Your Muscle, 21 Day Fast Mass Building, Stage Shredded Status Honors Kinesiology Degree WF Pro Fitness Model Ben Pakulski Author & Creator of Qu Honors Kinesiology Degree IFBB Pro Bodybuilder (0 Be The Best, MI40 Vinee Del Mont: ski's Hypertrophy is published only for paid members. All rights rese publication may be cited of publishers. Copyright Vin Ben Pakulski & Ben Pakulski Enterprises, InceA aie ai Sle >» M.A.&X. Ee EE ee Ted USE e PIC STR TS Ted Dt ce ‘vents, Seminars & Hypertrophy os 2. Brand Hew Hypertrophy tng To Know Pe) Interview 10. Afvanced Watification ed SO Od Td De) ‘1. Chance To Win The (“2 a ee $Me une transformation Contest lll IN THES ISSUE ise 1 ores EAHEREWEGROW =) CUTTING-EDGE EZ] A REALISTIC APPROACH AGAIN SUPPLEMENT STACKS E LIMING Seco & 7 inside look at what's Optimize your res ppening inthe professional best staple and sit pé pesona werd of Pk & supplement stacks like a monster. oO was eA atwr 3 =o ie ea mao | Sabri am ed MAX-TEI The Tension For Mass Cor Dy GROW TIME NUTRITION EU NEXT Monta & UPCOMING EVENTS See what we have in store for you next. ° MAXPHASE1 | 1Le elcome to the premier issue of Hypertrophy M.A.X. Each month we'll kick off the news- letter by sharing what's hap- pening in our professional and relational world - it's a briet opportunity to get an “inside look" into what's happening in BPak & Vinny D land. coca With the recent and overwhelm- ing success of the Maximize Your Muscle Monthly Series and MI40 program, we have been bombarded with emails and posts about “What should we do next?” and “How do | continue do grow and not hit plateaus?” We have decided to come at 9 | MAX PHASE 1 HERE WE GROW AGAIN» you with something BIG! Some- thing that will not only answer all of your questions, concerns, comments, and problems in ONE place but will organize the information into a strategic cur- riculum-based system! Our goal is to teach you how to train, not just dump a random or generic workout on you and send you on your way. After a combined twenty- nine (29) years in the fitness and bodybuilding industry, we have seen just about every system, fad, gimmick, “trick” and pro- gram. As perpetual “students of ‘the game” we not only watch ‘these fads pop up and disap- pear, but we analyze each and every one, taking what is useful, relevant and applicable, and dis- carding the rest. Unfortunately, 99% of what you read online is Fi i It’s hard to conceive just how difficult learning about muscle and fitness must be for many people. You are subjected to endless bouts of smoke and mirrors from athletes with no scientific knowledge; doctors who have no real-world experi- ence; and “fitness experts” with more knowledge in Internet marketing than fitness. Good intentions or not, 99% of these individuals have no idea what they're talking about, And these are meant to be the “authori- ties"? ‘We are very thankful that you haven't been completely discouraged or given up‘on your muscle and fitness dreams. We're here to provide the “real goods!” As two self proclaimed “fitness junkies”, we spend the better part of our lives learning, testing, researching, and experiment- ing with just about everything ‘that exists out there. After many, many years of trial and error, we have VERY carefully narrowed down our network of doctors, trainers, coaches, courses and textbooks into the what is regarded as “cream of the crop” in the world of ath- letics, muscle building, and per- formance. Basically, after years of working our way up the lad- der, we now have access to the best brains in the world when it comes to fitness - something that you probably don't have access to. We've refused to WHAT DOES THIS ALL MEAN TO ede Br Seana oh IVs arena) Beene a eee Na) eas stop learning and we've made a conscious effort to surround ourselves with people smarter than us, We are going to give you what works, what has been proven and what has actual scientific backing. Not that we haven't always tried to do this before, but instead of deliver- ing a “new program” we've selected the six most influential variables and organized them into a structured and strategic system for unparalleled gains in size and strength. Here's a quick snapshot of the next 12 months of unique muscle building workouts we have planned for you, designed by the “master molder” Ben Pakulski, and the “skinny guy savior” Vince Del Monte them- selves: PAASE 1 - MAK-TENSION PHASE 2 - MAX-DENSITY PHASE 3 - MAX-LAGTIC PHASE 4 - MAX-VDLUME PHASE 5 - MAX-NTENSITY PHASE 6 - MAX-FREQUENCY These are the 6 igniters of hy- pertrophy and if you are not periodizing all of them into your yearly plan then it's only a mat- ter of time before you plateau. After the first six phases we'll transition into specialization training for faster gains on slow- to-grow body parts: Phase 7 - MAK-PECS Phase 8 - MAX-BAGK Phase 9 - MAX-DELTS Phase 10 - MAX-HAMS & GLUTES Phase fl - MAX-ARMS & CORE Phase 12 - MAX-QUADS & CAIVES Doesn't your next 12 months of workouts give you goose bumps? The more you put in ‘the more you get out! On top of learning a unique hypertrophy model each month, you'll get access into the minds of the best human performance coaches in the world, For the first time in history, everything you need to radically transform your body is ALL IN ONE PLACE = Hypertrophy M.A.X. No more shuffling through old rehashed ‘magazines or sorting through 20,000,000 searches on Google! We are giving you the solutions to each and every one of your muscle-building obstacles, and organizing the workouts in con- junction with cutting-edge nutri- tional and supplement informa- tion for radical results! When all is said and done YOU will be the one writing the workouts ‘Another reason you're here is because you understand that “You don’t know what you don't know” and you refuse to become a “know-itall” because that’s when you stop learning and that’s when you stop grow- ing. A fitness "knowitall” is the guy that continues to train the same way week in and week out and may look “alright”, but looks exactly the same in six months and in six years. This is the same guy who will claim he wasn't trying to get bet- ter in spite of trying every new gimmick and supplement in the world. Let me share a little VERYONE in the world wants to look “better”! It's human nature. No matter how perfect someone's body may seem to you and me, some- where underneath lies a slight insecurity that motivates him to change. Otherwise he wouldn't be in the gym, right? Well, kudos to you for rec- ognizing the fact that the fast track to success is to find a coach (in your case, you get two coaches!) who has been through it before and model yourself after them - someone you trust will provide the best information available with your best interest in mind. Success leaves clues, my friend. Wel- ‘come once again, Hypertrophy Maxer. Get ready to grow! MAX PHASE? | 3Bay Wee ane 09 AS YOU CAN SEE, HERE IS A PICTURE OF LT Ky MORE” BEN IN HIS FIRST SHOW EVER BACK IN 2005. 3 WITH PROPER TRAINING, DEDICATION AND A q BELIEVE IT OR NOT, IT’S NOT NEVER QUIT MINDSET, THIS IS BEN TODAY... NECESSARY TO UNDERSTAND. eNO eee ae aoe RClde aca ke ea Cia eee aa eh peel ne ALE PSU Dai) Pe eo acetate TaN ome Lee) fa (as tae aeo key TNS NEO LcLid aL EES Sa You are reading this, which tells Pega eae eee | PAA LH {L.E. US) eon ate aa telg goal as mentors is to simply peel Pet eRe ntsc Ra et on ae Ce re acs tors, people we trusted, who Se erence) Cee ca a ship forum, periodized program- ming and monthly group coaching eo Creer ec aes eno meri to be the next best thing to 1-1 Ree Mian on) Pm oe es Ss ern Nite atic) ea eee BACK IN 2002, VINCE HUNG UP HIS RUNNING SPIKES AND DECIDED TO DO SOMETHING ABOUT HIS “SKINNY VINNY” NICKNAME. AFTER 10 YEARS OF BEING CONSISTENTLY CONSISTENT, ALWAYS LEARNING AND SURROUNDING HIMSELF WITH PEOPLE SMARTER THAN HIM HE LOOKS LIKE A NEW MAN! ceed 6 | max eHase 13 PHASE VMONTH 1. MAX-TENSION The Tension Torture Workout for Mass Gontrol MONTHLY CALENDAR ema SIRAN DAY1 DAY2 DAY 3 DAY 4 DAYS DAY 6 Hips & Traps | Upper Body Pull | 20 Min, Intervals] Quads & Calves |20 Min. intervals] Upper Body 2 Abs (optional) & Abs (optional) | Push Poa ANTS: a Day DAY 10 DAY 11 DAY 12 DAY 13, Upper Body Pull |20 Min. Intervals] Quads & Calves |20 Min, Intervals] Upper Body 4 Abs (optional) '& Abs (optional)| Push TENS uAAS DAY 15 DAY 16 DAY 17 DAY 18, DAY 19 Day 20 Hips @ Traps | Upper Body Pull | 20 Min, Intervals] Quads & Calves |20 Min, Intervals] Upper Body 2 Abs (optional) '&.Abs (optional)| Push PlceMNunIn a Recs? DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 Upper Body Pull |20 Min. Intervals] Quads & Calves |20 Min, ntervals| Upper Body 4 Abs (optional) '& Abs (optional}| Push Low Intensity Week = focus on technique, easy loading, no high level of fatigue, no forced reps Medium Intensity Week = maintain technique, medium loading, medium level of fatigue, no forced reps High Intensity Week intain technique, higher level of fatigue, failure is likely, minimal forced reps High Intensity Week 2- Calculated Progress Week = maintain technique, highest level of fatigue, failure is likely and acceptable, forced reps ONLY if form is PERFECT. MAY PHASE? |AV WALL PHASE VMONTH 1: MAX-TENSION The Tension Torture Workout for Mass Control TRAINING GUIDELINES Always acknowledge your body's “current settings” before starting each workout. Are you well nourished? Hydrated? Were you out for a night of drinking with your buddies? Did you sleep well last night? If it’s colder outside then consider a longer warm up. Never just jump into a workout blindly. CREATE your environment for success each and every time you step in the gym. Leave nothing to chance. > Always assess your “Available Range Of Motion” (AROM) before each exercise. Knowing your current AROM is vital! The body is smart so always rehearse the range of motion you're about to perform without any weights. Each AROM will reveal a limit to a range of motion, which means this is the maximum range of motion you have the opportunity of accessing. This is the range your body can control and “allows” based on your current builtin protective mechanisms. Do not violate your anatomy and go beyond your current AROM. It will change from week to week, day to day and even st to set so make th a regular tual. This can seem a bit complicated at fst, but _ literally takes seconds once you know what to do. Remember, your body moves in planes and your ability to control and maintain a weight in a plane will dictate success versus injury: D> Take as many warm-up sets as you need. There is not a “correct” amount of warm-up sets. When you're warm, you're warm. If the movement is unfamiliar, spend more time rehearsing it. If you're lifting closer to your 1 RM (repetition maximum), take more sets. D> Prior to every single repetition, engage and initiate the movement with the working muscle FIRST. No rocking, no jerking, no bouncing. LOCK YOUR BODY DOWN and focus on selectively recruiting only the muscle you are targeting. D> Keep conscious of posture ALWAYS. Stand tall, chest and chin up, shoulders back. Your neck should always be in a neutral position (i.e. never cocked up or never looking down) - NEUTRAL. No head bouncing! You're not at a disco. D> 8c especially aware to control the movements at the extremes of the range (fully lengthened and fully shortened muscles) as this is where injuries are going to occur. A good way to know if you're in control of the weight is being able to stop the movement and pause with it. If you cannot control every inch of the rep, it’s too heavy. If you need someone to lift the weight for you to get it started, it's too heavy. D> when learning a new exercise, forced reps ARE NOT your friend. They will create poor movement « patterns. Avoid forced reps altogether if you don’t feel 100% comfortable with an exercise execution. As a general rule, the only time you use a spotter is to literally save your life. 8 | max PHASE1@ THE WEEKLY PROGRESSION WEEK 1 Follow the prescribed sets, reps, tempo and rest below. WEEK 2 Add 1 set to each exercise and keep the reps, tempo and rest the same. WEEK 3 Add another set to each exercise and keep the reps, tempo and rest the same. WEEK 4 Go back to 2 sets but increase the poundage by 3-5% on all lifts. © A REVIEW OF THE TEMPO A 4141 tempo would mean 4 seconds on the eccentric (lowering), 1 second isometric (pause), 4 seconds on the concentric (lifting), 1 second isometric (pause). AN IDEAL SPLIT p Monday, Tuesday, Thursday, Friday or Monday, Tuesday, Thursday, Saturday A1:A2 means “superset” so you would do A‘ first, no rest, A2, rest then re- peat. > On 21s, you'll do the bottom half of ° the rep for 7 reps, the top half of the rep for 7 reps and the full rep for 7 reps. WORKOUT TIPS & FAQ Need an exercise substitution? That's what the Private Membership Forum. is for. Let us know and we'll fix you up. Hypertrophy MAXERS don’t make excuses! Can I change the order of the workouts? Do NOT change the order of the workouts They are prescribed in this order based on what you will be doing next month. How do you know how much weight to use? The tempo and reps dictate weight selection. If we say to do 6 reps, it means 6 reps. Not 5 and not 7. How do | implement the abdominal trai Abdominal training: Select three of your favorite exercises and perform 20-30 slow speed repetitions on each one and rotate around for 10-15 minutes. Train your abs at least 2 times per week in this phase. MAX PHASE1 | @AVA SL PHASE MONTH 1: MAX-TENSION The Tension Torture Workout for Mass Control Day 1: Hips & Traps Bren SETS Om HIPS Al. Single Leg Abductions i 20 4141 A2. Single Leg Adductions 1 20 4141 60 B1. Single Leg Leg Extension 1 15* 1s 0 B2. Single Leg Leg Curl 1 15* 1s 60 *1 11's for each rep. C1. Single Leg Back Extension , 6 5150 0 C2. Single Leg Glute Raises 2 6 5150 60 E. Single Leg Stiff Leg Deadlift t 20+ 3110 60 F. Deficit Deadlift 2 8 6130 60 SHRUG TRI SET G1. DB Behind Body 2 8 3220 0 G2. DB Side Body 2 8 3220 0 G3. DB In Front Body 2 8 3220 60 Roenecnkele sok eer Paced 10 | wax PHASE 1PHASE 1/MONTH 1: e MAX-TENSION The Tension Torture Workout for Mass Contral Day 2: Upper Body Pull E: CISE a tsi TEMPO REST BICEPS SUPERSET Al. Hammer Curls 1 15 1 Mas 0 A2. Palms Up Biceps Curls 1 21's 4220 60 BICEPS SUPERSET B1.Face Down Incline Curls 1 12 Isometric holds* oO B2. Seated Incline Curls if Bz 6130 60 *Hold at 90 degrees while alternate arm curls 3 reps. Alternate (watch DVD) oO ROWS SUPERSET C1. Reverse Machine Flys 1 15 1s 0 C2. Bent Over Rows 1 21's 4220 60 ROWS SUPERSET D1. One Arm DB Rows 1 12 Isometric holds* oO D2. One Arm Seated Cable Rows 1 8 6130 60 *2 second pause at the top on each rep (watch DVD) LATS SUPERSET E1. Wide Grip Pulldowns 1 15 1 Yas oO £2. Reverse Grip Pulldowns 1 21's 4220 0 LATS SUPERSET F1. Straight Arm Rope Pulldowns 1 2 Isometric holds* 0 F2. Underhand Chin Ups $ 6 6130 60 *Hold for 3 seconds on every 3rd rep (watch DVD) OPTIONAL FOREARM SUPERSET G1. Forearm DB Flexion = 20 3110 0 G2. Forearm DB Extension 2 20 3110 30 eon eniee ena MAX PHASE1 | THene AL CL PHASE /MONTH 1: MAX-TENSION : The Tension Torture Workout for Mass Gontral Day 3: Quads & Calves EXERCISE a6 REPS TEMPO CALVES GIANT SET Al. Seated Calve Raise 2 10 3220 oO A2. Standing Calve Raise 2 10 3220 0 A3. Leg Press Calve Press 2 10 3220 oO AA. Donkey Calve Raise 2 10 3220 oO AS. Stand On Toes z ALAP Isometric holds* 60 *ALAP = As long as possible B1. Single Leg Leg Extension 1 12 Isometric holds* 0 B2. Single Leg Leg Press 1 21's 3110 60 *Hold for 3 seconds on every 3rd rep (watch DVD) C1. Bulgarian Split Squat 1 12 Isometric holds* 0 C2. Front Lunge #: 8 3110 60 *Hold for 3 seconds on every 3rd rep (watch DVD) D. One Leg Bench Step Up 1 20+ 3110 60 E, Single Leg Hack Squat 1 2 3110 60 F, Squat 3 8 6130 60 Boe cemented 12 | max PHase 1PHASE /MONTH 1: MAX-TENSION The Tension Torture Workout for Mass Control Day 4: Upper Body Push Baers SETS fue iu TRICEPS SUPERSET A\. Reverse Grip Pressdown 1 15 181/2's 0 A2. Overhead Rope Extension 1 21's 4220 60 TRICEPS SUPERSET B1. Bench Dips 1 12 Isometric holds* ° B2. Close Grip Pressdowns 1 8 6130 60 *Hold 3 seconds every 3rd rep (watch video) DELTS SUPERSET C1. Incline Front Raises 1 5 181/2's 0 2. Cable Lateral Raises 1 21's 4220 60 DELTS SUPERSET D1. Side Lateral Raises 1 2 Isometric holds* 0 D2. DB Shoulder Press 1 8 6130 60 *Hold 3 seconds at top of every 3rd rep (watch video) CHEST SUPERSET E1, Flat DB Flys 1 15 181/2's 0 E2. Incline DB Press 1 21's 4220 60 ‘CHEST SUPERSET F1, Pec Deck Flys 1 12 Isometric holds* 0 F2, Machine Press 1 8 6130 60 *watch video OPTIONAL FOREARM SUPERSET G1. Forearm DB Flexion 2 20 3110 0 G2. Forearm DB Extension 2 20 3110 30 fee cee en eee eae MAX PHASE 1 | 18