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Training Plan
(Includes Muscle Mass-Building Nutritional Plan)
The
It goes without saying that to get the best results from MORPH MegaDrive, you will need to combine its use with a consistent, highintensity workout schedule and a diet packed with nutrient-rich calories. Thats exactly what this step-by-step plan lays out for you! Stephen Adele, Author & CEO, iSatori Technologies
Prepared By
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Hypertrophy-Specific Training
The MORPH MegaDrive training plan is fairly straightforward too and calls for FIVE workouts per week on a three-day split. The workouts should take no longer than 50 to 60 minutes to complete. The emphasis is specifically on hypertrophy (i.e., muscular development) and explosive strength, with five weekly weightlifting sessions, four cardio sessions, and two days off with no training, in order to rest and recover. This plan, in combination with MORPH MegaDrive supplementation and the MORPH MegaDrive diet, will produce the kind of muscle size and strength gains you will be very satisfied with and will help fasttrack your results to a bigger, harder, more muscular-looking body.
Wed | #10 Thu | #11 Strength Off Back Shoulders ~ and ~ Cardio 35 minutes
Sat | #13 Sun | #14 Strength Off Legs (Quads, hamstrings, and calves)
** Repeat this two-week training cycle three times, for a total of six weeks.
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Back Training
Pull-Ups (Chin-Ups) or Machine Lat Pull Downs (Wide Grip) 3 sets to failure / 3-0-2 tempo One-Arm Dumbbell Rows 3 sets x 6 reps / 2-0-2 tempo * Immediately following the last set, without any rest in between. * 1 set x 12 reps or until failure / 2-0-2 tempo
Ab Exercises
Crunches (on a Swiss ball or on the floor with your feet on a bench) 3 sets x 25 reps / 2-1-2 tempo Reverse Crunches (or Leg Raises) 3 sets x 20 reps / 3-1-3 tempo
ardiovascular Exercise C (such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside) 35 minutes: 5 minutes @ 60% of Maximum Heart Rate 15 minutes @ 70% of Maximum Heart Rate 10 minutes @ 80% Maximum Heart Rate 5 minutes @ 50% Maximum Heart Rate
To calculate your target heart rate zones, I rely on the Karvonen Formula.
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Calculating Your Maximum/Target Heart Rate Training Zone Using The Karvonen Formula
The Karvonen formula is a simple formula to calculate appropriate target heart rates for workouts. Lets go through the four-step process using a hypothetical exerciser, John, a 38-year-old male, as an example.
Step 1:
John will need his age (38) and resting heart rate (RHR) to start with. To figure out your RHR, take your pulse (at the wrist, just under the thumb, with your two forefingers) while counting the beats for 10 seconds. Then multiply that number by six. Or, to be more accurate, count the beats per minute for one full minute as soon as you rise from bed or when at complete rest. The average resting heart rate for men is 70 beats per minute while women have an average of 75 beats per minute. Johns resting heart rate is about average at 72.
Step 2:
Calculate age-predicted maximum heart rate (MHR) 220 - age = predicted max heart rate (MHR). For John, thats 220 - 38 = 182
Step 3:
Subtract resting heart rate from maximum heart rate to get heart rate reserve (HRR) MHR - RHR = HRR. For John, 182 - 72 = 110
This cardio workout is carefully designed to test and improve your cardiovascular conditioning for better stamina and endurance and is effective for fat burning if you are already fairly fit and looking to really lower your bodyfat levels. The 80% heart rate zone represents a more vigorous level of activity, so please be careful and pay attention to potential warning signs, including dizziness, lightheadedness, or nausea. If you feel any of these symptoms, stop exercising immediately and seek the advice of your physician if it persists for more than 15 minutes.
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Biceps Training
Standing Barbell Curls 3 sets x 10 reps / 3-0-2 tempo Seated Dumbbell Curls 3 sets x 5 or 6 reps (each arm) / 2-0-2 tempo * Immediately following the last set, without any rest in between. * 1 set x 12 reps or until failure (each arm) / 2-0-2 tempo
Triceps Training
Lying Overhead Triceps Extensions 3 sets x 10 reps / 4-1-4 tempo Overhead Dumbbell Triceps Extensions 3 sets x 5 or 6 reps / 4-1-2 tempo * Immediately following the last set, without any rest in between. * 1 set x 12 reps or until failure / 2-0-2 tempo
ardiovascular Exercise C (such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside) 35 minutes: 5 minutes @ 60% of Maximum Heart Rate 15 minutes @ 70% of Maximum Heart Rate 10 minutes @ 80% Maximum Heart Rate 5 minutes @ 50% Maximum Heart Rate
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Take about two to three minutes (180 seconds) to fully recuperate between sets if youre really working out intensely and breathing extraordinarily hard. Or Leg Presses (do not squat and do leg presses in the same workout) 1 set x 15 reps for warm-up 1 set x 10 reps 3 sets x 8 reps 1 set x 5 or 6 reps / 3-0-2 tempo * Immediately following the last set, without any rest in between. * 1 set x 12 reps or until failure / 3-0-2 tempo Again, take about three minutes to fully recuperate between sets. Leg/Knee Extensions* 1 set x 15 reps for warm-up 2 sets x 8 reps * Superset these two exercises together. In other words, perform one set of leg extensions, and then, without resting, perform a set of stiff-legged deadlifts or lying leg curls. Thats one completed superset.
Hamstring Training
*Stiff-Legged Dumbbell Deadlifts 3 sets x 8 reps / 3-0-3 tempo Or Lying Leg Curls (Machine) 3 sets x 8 reps / 3-0-3 tempo
Calf Training
Do not take more than 60 seconds to rest between sets, and rest no more than 90 seconds after each body part exercise. The only exceptions are squats and leg presses; take up to 180 seconds (three minutes) between sets of these exercises.
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Back Training
Pull-Ups (Chin-Ups) or Machine Lat Pull Downs (Close Grip) 2 sets to failure / 3-0-2 tempo Bent-Over Barbell Rows 3 sets x 8 reps / 2-0-2 tempo
Ab Exercises
Crunches (on a Swiss ball or on the floor with your feet on a bench) 3 sets x 25 reps / 2-1-2 tempo Reverse Crunches (or Leg Raises) 3 sets x 20 reps / 3-1-3 tempo
ardiovascular Exercise C (such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside) 35 minutes: 5 minutes @ 60% of Maximum Heart Rate 15 minutes @ 70% of Maximum Heart Rate 10 minutes @ 80% Maximum Heart Rate 5 minutes @ 50% Maximum Heart Rate
Do not take more than 60 seconds to rest between sets, and rest no more than 90 seconds after each body part exercise.
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Biceps Training
Seated (Preacher style) Barbell Curls 2 sets x 15 reps / 3-0-2 tempo Standing Dumbbell Curls (Hammer style) 3 sets x 10 reps (each arm) / 2-0-2 tempo
Triceps Training
Standing Triceps Pulldown (Use Rope, or V-handled bar ) 3 sets x 10 reps / 4-1-4 tempo Lying Dumbbell Triceps Extensions (Skull-crushers) 2 sets to failure / 4-1-2 tempo
ardiovascular Exercise C (such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside) 35 minutes: 5 minutes @ 60% of Maximum Heart Rate 15 minutes @ 70% of Maximum Heart Rate 10 minutes @ 80% Maximum Heart Rate 5 minutes @ 50% Maximum Heart Rate
Remember, whenever you are training leg muscles, take about two to three minutes to fully recuperate between sets if youre really working out hard. Or Hack Squats (Do not barbell squat and do hack squats in the same workout.) 1 set x 15 reps for warm-up 3 sets x 10 reps 1 set x 8 reps / 3-0-2 tempo Again, take about three minutes to fully recuperate between sets. Stiff-Legged Barbell Deadlifts 3 sets x 10 reps / 3-0-3 tempo Or Lying Leg Curls (Machine) 3 sets x 10 reps / 3-0-3 tempo Seated or Standing Calf Raises 3 sets x 20 reps / 3-0-1 tempo Keep in mind, try your best not to take more than 60 seconds to rest between sets and to rest no more than 90 seconds after each body part exercise. This will keep your intensity levels way up. The only exceptions are squats and leg presses, where you can take up to 180 seconds (three minutes) between sets of these exercises.
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Ab Exercises
Crunches (on a Swiss ball or on the floor with your feet on a bench) 3 sets x 25 reps / 2-1-2 tempo Reverse Crunches (or Leg Raises) 3 sets x 20 reps / 3-1-3 tempo
ardiovascular Exercise C (such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside) 35 minutes: 5 minutes x 60% of Maximum Heart Rate 15 minutes x 70% of Maximum Heart Rate 10 minutes x 80% Maximum Heart Rate 5 minutes x 50% Maximum Heart Rate
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Shoulder Training
Overhead Dumbbell Presses 1 set x 12 reps 3 sets x 5 or 6 reps / 3-1-2 tempo * Immediately following the last set, without any rest in between. * 1 set x 12 reps or until failure / 2-0-2 tempo Side (Lateral) Dumbbell Raises 2 sets x 8 reps / 2-1-2 tempo
ardiovascular Exercise C (such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside) 35 minutes: 5 minutes x 60% of Maximum Heart Rate 15 minutes x 70% of Maximum Heart Rate 10 minutes x 80% Maximum Heart Rate 5 minutes x 50% Maximum Heart Rate
Triceps Training
Lying Overhead Triceps Extensions 3 sets x 10 reps / 4-1-4 tempo Overhead Dumbbell Triceps Extensions 3 sets x 5 or 6 reps / 4-1-2 tempo * Immediately following the last set, without any rest in between. * 1 set x 12 reps or until failure / 2-0-2 tempo
ardiovascular Exercise C (such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside) 35 minutes: 5 minutes @ 60% of Maximum Heart Rate 15 minutes @ 70% of Maximum Heart Rate 10 minutes @ 80% Maximum Heart Rate 5 minutes @ 50% Maximum Heart Rate
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Take about two to three minutes (180 seconds) to fully recuperate between sets if youre really working out intensely and breathing extraordinarily hard. Or Leg Presses (do not squat and do leg presses in the same workout) 1 set x 15 reps for warm-up 1 set x 10 reps 3 sets x 8 reps 1 set x 5 or 6 reps / 3-0-2 tempo * Immediately following the last set, without any rest in between. * 1 set x 12 reps or until failure / 3-0-2 tempo Again, take about three minutes to fully recuperate between sets. Leg/Knee Extensions* 1 set x 15 reps for warm-up 2 sets x 8 reps * Superset these two exercises together. In other words, perform one set of leg extensions, and then, without resting, perform a set of stiff-legged deadlifts or lying leg curls. Thats one completed superset.
Hamstring Training
*Stiff-Legged Dumbbell Deadlifts 3 sets x 8 reps / 3-0-3 tempo Or Lying Leg Curls (Machine) 3 sets x 8 reps / 3-0-3 tempo
Calf Training
Do not take more than 60 seconds to rest between sets, and rest no more than 90 seconds after each body part exercise. The only exceptions are squats and leg presses; take up to 180 seconds (three minutes) between sets of these exercises.
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386
Stephen Adel CEO, iSatori Technologies Editor-in-Chief, Real SOLUTIONS P.S. Come join me and thousands of others, stay in the loop, and become an iSatori Insider www.Facebook.com/iSatoriTech www.YouTube.com/iSatoriTech www.iSatoriTech.com
iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386