When it comes to muscle, protein is king. Although water makes up the majority of muscle tissue (approximately 70 percent of muscle weight), it is the protein component (approximately 25 percent of muscle weight) that is responsible for carrying out human movement.
Leading fitness expert and best-selling author Brad Schoenfeld shows how
to complete a total-body transformation with six months of targeted,
periodized routines. The M.A.X. Muscle Plan presents the
scientifically proven Mitogen Activated Xtreme Training, a ready-to-use
three-phase program for the entire body, helping you increase lean body
mass, build muscle, and achieve your best body ever.
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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 plan—strength, metabolic, and muscle—is 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 you’re 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.
Chapter 1 The Science of Muscle Development
Chapter 2 Periodization
Chapter 3 Exercises for the Back, Chest, and Abdomen
Chapter 4 Exercises for the Shoulders and Arms
Chapter 5 Exercises for the Lower Body
Chapter 6 Break-In Routine
Chapter 7 Strength Phase
Chapter 8 Metabolic Phase
Chapter 9 Muscle Phase
Chapter 10 Nutrition
Chapter 11 The Cardio Connection
Brad Schoenfeld, MSc, CSCS, CPT, is widely regarded as one of the
leading strength and fitness experts in the United States. The 2011 NSCA
Personal Trainer of the Year is a lifetime drug-free bodybuilder who has
won numerous natural bodybuilding titles, including the All-Natural
Physique and Power Conference (ANPPC) Tri-State Naturals and USA Mixed
Pairs crowns. As a trainer, he has worked with numerous elite-level
physique athletes, including many top pros. Brad was elected to the NSCA
Board of Directors in 2012.
Schoenfeld is the author of eight other fitness books, including Women’s
Home Workout Bible, Sculpting Her Body Perfect, 28-Day Body Shapeover,
and the best-seller Look Great Naked (Prentice Hall Press, 2001).
He is a former columnist for FitnessRX for Women magazine,
has been published or featured in virtually every major fitness magazine
(including Muscle and Fitness, MuscleMag, Ironman, Oxygen, and Shape),
and has appeared on hundreds of television shows and radio programs
across the United States. He also serves as a fitness expert and
contributor to www.bodybuilding.com, www.diet.com, and www.t-nation.com.
Certified as a strength and conditioning specialist by the National
Strength and Conditioning Association and as a personal trainer by both
the American Council on Exercise and the American College of Sports
Medicine, Schoenfeld was awarded the distinction of master trainer by
IDEA Health and Fitness Association. He is also a frequent lecturer on
both the professional and consumer levels. He is currently pursuing his
PhD in health science at Rocky Mountain University, where his research
focuses on the mechanisms of muscle hypertrophy and their application to
Visit his blog at www.workout911.com.
"The M.A.X. Muscle Plan is a rare combination of rigorous
science and practical experience, without the hype or wishful thinking."
Lou Schuler-- Author of The New Rules of Lifting and The
Book of Muscle
"Brad Schoenfeld knows muscle ’n’ might, where it comes from, and how
it gets here because he's studied it, practiced it, and insisted on it.
Read his words and ideas in The M.A.X. Muscle Plan, put them into
action, and grow."
Dave Draper-- Mr. America and Mr. Universe
“The M.A.X. Muscle Plan is based on the latest
scientific research and will help anyone put on muscular size in a smart
and productive way.”
Joe Dowdell, CSCS-- Founder and CEO of Peak Performance
"In The M.A.X. Muscle Plan, Brad offers programs that are
scientifically sound, giving you maximal results in minimal time."
Tom Venuto-- Author of Burn the Fat, Feed the Muscle