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When looking to build muscle and shed fat, you need the right amount of training volume, high-intensity workouts, and nutrition planning. One program that has helped people build muscle and transform their physiques is the Athlean-X Max Size program.
Athlean-X Max Size Program offers lifters of all levels a scalable, and intense training regimen and diet plan so they can build muscle, increase their fitness, and lose body fat. The program consists of three, 4-week phases, which takes you through challenging muscle-building workouts. The program includes large compound movements, free weights, machines, and bodyweight exercises.
My first impressions were that the Athlean-X Max Size program is very intense and delivers high volume, high intensity, and high amounts of movement variations; all of which have been established as potent muscle-building techniques. It also offers a complete 90-day nutrition program that does not require calorie or macro tracking, along with exercise demonstration videos to further enhance your experience and results.
Athlean-X Max Size program is a very good workout option for lifters who are ready to commit to an intense training cycle, are disciplined and skilled enough to maintain proper form and technique during tough workouts, and stay consistent with their diets for a 90-day period.
The workout program requires a high amount of commitment, some skill and understanding of how to push yourself to failure without letting your form break down, and the ability to do movements properly to not get injured as you start to fatigue out.
If you are someone who is unsure about your ability to maintain proper form in a high-intensity training setting, you could try the Fitbod app (click to get 3 free workouts), which will base your workouts on your performance in the gym. The app takes into consideration several data points that learns how you should be progressing based on your logged training history.
Other muscle-building programs opt to train a muscle two or three times a week, spreading the weekly total training volume out to improve the quality of reps and sets, rather than do all the weekly training volume on one single day.
For example, instead of annihilating a muscle with 18 total sets on one day (which in most cases the last 4-6 sets are often low-quality reps, and often is where form breakdowns and injury can occur), some muscle building programs will opt to train the muscle one other day as well.
This program pushes the limits of that (again, not a bad thing at all) using high-volume work sets (10 sets of 10 reps) with compound movements like squats, bench press, bent-over rows. It then has you perform some exercise to complete and absolute failure, only to then do more reps in a small time frame to completely exhaust a muscle.
Athlean-X Max Size program is 12-week (three, four week training phases) geared primarily for lifters looking to gain weight, build muscle and improve their basic athleticism with a wide variety of strength movements, plyometrics, and bodyweight training.
The first phase sets a good foundation for volume and higher work capacity with 1010 protocols with compound movements with lighter weights. The second and third phases are higher in volume, and include techniques like super sets to push the intensity of the workouts even further.
The program itself is broken down into three, four-week phases, each designed to prepare you for increased training volume and intensity to further drive muscle growth as the weeks and phases progress.
In the below sections, we will discuss the key training variables that every lifter should be aware of when looking to gain muscle and strength, and how Athlean-X Max Size program addresses each one.
That said, later in sessions, you perform a movement to complete failure (for example, push ups) on your first set. In later weeks, you could progress linearly (linear progression) by performing more reps, however, this is more up to the lifter if they can push themselves harder rather than a programmed progression.
Athlean-X Max Size program progressively overloads throughout most of this program via increased training volume, increased loading (allowing self-selection of weights to be used), and pushing to failure further with more reps.
Athlean-X Max Size program is a balanced program in terms of recovery, however, it could be a shock to beginners who have not worked out consistently or to people who do not train a muscle to complete exhaustion in a single workout (such as people who adopt the idea that they would rather train a muscle 2-3 times a week than once a week).
Athlean-X Max Size program does not as many exercise swaps (in case you do not have the required equipment) when compared to other templated training programs as compared to working remotely or using a more personalized training app program like the Fitbod app.
Athlean-X Max Size program is a scalable program, one that beginner or advanced lifters can use. Most movements are ones any intermediate or advanced lifter has done already, and beginners should have no issue learning foundational lifts starting out.
The workouts (phase 1) start with 1010 work sets, at 60% of max or a moderate to heavy load. This range of loading allows people to work to near failure, yet do so with safer loads and often be abel to individualize their workout intensities accordingly.
Athlean-X Max Size program offers a full exercise library with demonstrations and instructions on how to properly perform each movement in the program. These videos are viewable within the Max Size online portal.
The program itself does not require you to count macronutrients or track calories. Instead, it has you focus on eating more meals per day, filling up on fruits and vegetables, eating lean protein, and getting fats from nuts and seeds. It also has you eating carbs, but around your workouts.
While these are very effective ways to build muscle (which is why this can be taken as a pro rather than a con), it can be potentially worrisome for lifters who are not well versed in that type of training AND are not 100% competent training heavier compound exercises and maintain good technique during high rep sets, long workouts, and high amounts of mental and physical fatigue.
If you are a beginner, you will find you will be able to improve strength and muscle, however, for more advanced lifters and athletes, this workout program sacrifices maximal strength development for muscle growth via high training volumes.
If you are after high strength output (for example increasing your back squat by 20lbs in 12 weeks, and are not a beginner), you may find the program to be too much volume with too light of loads and progressions to elicit the neural responses you are looking for.
This 12-week program focuses on large compound exercises like the squat, the deadlift, and the press), and integrates modalities like bodyweight training, dumbbells, barbells, and cables to help progress you in a way that will build muscle and optimize progress over time.
If you are someone who tends to have issues with recovery, Athlean X Max Size is intense. If you are someone who knows they have issues recovering from hard and intense training or do not have a lifestyle that allows you to get adequate sleep, eat properly, and tend to beat yourself up throughout the day; this program may be too much to kickstart your fitness.
If you are a powerlifter or an advanced lifter looking to increase strength, Athlean X Max Size program may not be the best program for you as it has little emphasis on developing strength using linear or undulating periodization. The heavily reliance of just volume alone can build muscle well, however it may not be the best approach for more advanced lifters looking to increase muscle strength as well.
This program is a great training program for lifters looking to build muscle and gain size with a fast-paced, intense training program that provides a steady diet of compound barbell and free weight movements followed by training muscles to failure with a variety of movements and equipment.
Lastly, I would suggest that this program is ideal for disciplined lifters who are looking to develop muscle mass, lose fat, and expand their mental and physical limitations through hard training and dieting.
For those reasons, I really think this program hits the mark across the board for most disciplined lifters who are looking for results, and are willing to put in the necessary time, energy, and effort both in the gym and in the kitchen.
For most other individuals though, who may want be starting out or are not completely sure if they can commit to a vigorous training program and adhere to a strict diet plan for 90 days, I recommend you check out the Fitbod App, as it allows you to choose programs based on your level, training schedules, and goals, and customizes your workouts weekly to adapt to your previous performances to improve your results every week.
Estimate which weight you would currently be able to use to reach the rep goal for a given exercise, and then start with about 75 to 80% of that weight. It will take several weeks to grow accustomed to the unique demands of this program, and it may take several weeks to get your eating up to speed, so don't rush to add weight right out of the gate.
Six weeks into this program and it is going well. I am still having trouble eating enough. Can anyone tell me if there is a follow on plan after the 14 weeks for continued grow/maintenanceThanks!
Hello.I will start this program but I have disc herniation. So I'm afraid deadlifts are a problem for me. What can you suggest as an alternative to deadlift for this routine Thank you very much.
I used to compete naturally in the 80's, but do to some competitores taking short life anabolics I QUITE! I have a fst metbolisim at 50 years old and this routine put on 15 lbs solid muscle. I plan to do another 3 day a week program i got i