Brad Schoenfeld - M.A.X. Muscle Plan, The
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- Book:M.A.X. Muscle Plan, The
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- Publisher:Human Kinetics
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- Year:2012
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M.A.X. Muscle Plan, The: summary, description and annotation
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Blast through training plateaus, add lean muscle, and achieve your best body ever with The M.A.X. Muscle Plan.
M.A.X. is an acronym for Mitogen Activated Xtreme training, a scientifically proven program to help you maximize your muscle potential and transform your physique. No gimmicks, no expensive supplements, just results.
Developed by renowned strength and fitness expert and bestselling author Brad Schoenfeld, Mitogen Activated Xtreme training is a six-month periodized program that manipulates exercise variables to generate clear and steady muscle growth. Each phase of the planstrength, metabolic, and muscleis explained in detail and insights and advice for optimal performance and immediate results are provided.
With step-by-step instructions for 108 of the most effective exercises, guidance for incorporating cardiorespiratory workouts into the program, and nutrition recommendations for fueling muscle growth and recovery, The M.A.X. Muscle Plan is your complete guide to total-body transformation.
If youre ready to take your body to the next level, turn to Mitogen Activated Xtreme training - the scientifically based and most effective muscle building program available. Use The M.A.X. Muscle Plan and the results will speak for themselves.
PLEASE NOTE: This book is not affiliated with Joe Wells Enterprises or MAX Muscle Sports Nutrition. For details of official MAX Muscle Sports Nutrition products visit www.maxmuscle.com.
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Library of Congress Cataloging-in-Publication Data
Schoenfeld, Brad, 1962
The max muscle plan / Brad Schoenfeld.
p. cm.
Includes bibliographical references.
1. Bodybuilding. 2. Muscle strength. I. Title.
GV546.5.S36 2012
613.7'13--dc23
2012018675
ISBN-10: 1-4504-2387-6 (print)
ISBN-13: 978-1-4504-2387-8 (print)
Copyright 2013 by Brad Schoenfeld
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.
Acquisitions Editor: Justin Klug
Developmental Editor: Carla Zych
Assistant Editor: Claire Marty
Copyeditor: Amanda M. Eastin-Allen
Graphic Designer: Joe Buck
Graphic Artist: Francine Hamerski
Cover Designer: Keith Blomberg
Photographs (cover and interior): Neil Bernstein and Doug Fink
Visual Production Assistant: Joyce Brumfield
Photo Production Manager: Jason Allen
Printer: United Graphics
We thank Adrenaline Gym in Peekskill, NY, for assistance in providing the location for the photo shoot for this book.
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Human Kinetics
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E5646
This book is humbly dedicated to all the researchers who have expanded my knowledge of exercise science and thus provided the underlying basis for this book.
| Exercise | Primary muscles worked | Other muscles worked | Single joint or multijoint |
| Chapter 3 Exercises for the Back, Chest, and Abdomen | |||
| Back | |||
| lats, sternal pectorals | Single | ||
| inner-back musculature, back | Multi | ||
| back muscles | Multi | ||
| back muscles | Multi | ||
| back muscles | Multi | ||
| rhomboids, middle traps, back muscles | Multi | ||
| posterior deltoid, back muscles | Multi | ||
| rhomboids, middle traps, back muscles | Multi | ||
| posterior deltoid, back muscles | Multi | ||
| back muscles | Multi | ||
| back muscles | biceps | Multi | |
| back muscles | Multi | ||
| lats, back muscles | Multi | ||
| back muscles | Multi | ||
| back muscles | Multi | ||
| lats, back muscles | Single | ||
| lats, back muscles | Multi | ||
| Chest | |||
| upper chest, pectorals, triceps, front delts | Multi | ||
| lower aspect of the pectorals, triceps | Multi | ||
| sternal pectorals | Multi | ||
| upper chest, pectorals, triceps, front delts | Multi | ||
| sternal pectorals, triceps, front delts | Multi | ||
| lower chest, pectorals, triceps, front delts | Multi | ||
| upper pectorals | shoulders, triceps | Multi | |
| sternal pectorals | Multi | ||
| middle fibers of the pectorals | Single | ||
| sternal pectorals | Single | ||
| chest muscles | Single | ||
| sternal pectorals | Single | ||
| lower pectorals | Multi | ||
| Abdomen | |||
| upper abdominal region | Multi | ||
| lower abdominal region | Multi | ||
| abs | Multi | ||
| obliques | Multi | ||
| abs | Multi | ||
| upper portion of the abs | Multi | ||
| abs, obliques | Multi | ||
| upper abdominal region | Multi | ||
| core | N/A | ||
| core | N/A | ||
| abs | Multi | ||
| obliques | Multi | ||
| obliques | Multi | ||
| obliques | Multi | ||
| obliques | Multi | ||
| abs | Multi | ||
| Chapter 4 Exercises for the Shoulders and Arms | |||
| Shoulders | |||
| deltoids | upper trapezius, triceps | Multi | |
| front delts, shoulders | upper trapezius, triceps | Multi | |
| front delts, deltoids | upper trapezius, triceps | Multi | |
| front delts, deltoids | upper trapezius, triceps | Multi | |
| middle delts | Single | ||
| middle delts | Single | ||
| middle delts | Single | ||
| posterior deltoid | Single | ||
| posterior deltoid | Single | ||
| posterior deltoid | Single | ||
| posterior deltoid | Single | ||
| middle delts | biceps | Multi | |
| middle delts | biceps | Multi | |
| Biceps | |||
| biceps | Single | ||
| long head, biceps | Single | ||
| short head, biceps | Single | ||
| short head, biceps | Single | ||
| short head, biceps | Single | ||
| short head, biceps | Single | ||
| short head, biceps | Single | ||
| brachialis, upper arms | Single | ||
| biceps | Single | ||
| long head, biceps | Single | ||
| brachialis, upper arms | Single | ||
| biceps | Single | ||
| biceps | Single | ||
| Triceps | |||
| long head, triceps | Single | ||
| long head, triceps | Single | ||
| triceps | Single | ||
| triceps | Single | ||
| middle and lateral heads, triceps | Single | ||
| middle and lateral heads, triceps | Single | ||
| pecs, triceps | |||
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