Biology > STUDY GUIDE > MAPS Anabolic (All)

MAPS Anabolic

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PRE PHASE PHASE I PHASE II PHASE III OBJECTIVE Build overall strength and muscle & prepare for Phase I. To build maximum strength and power. Focus more on the feel of the muscles being worked. A ... im for perfect form and a good pump. To maximize the muscle pump and to increase strength endurance. WHAT TO EXPECT Better coordination, increased strength, correction of muscle imbalances and improvement in exercise form. Rapid and dramatic strength gains. Your muscle will begin to feel hard and dense. Fuller and rounder muscles. Maximum muscle pumps and full feeling muscles. LENGTH OF PHASE 3 weeks 3 weeks 3 weeks 3 weeks WORKOUT FREQUENCY Foundational Workouts 2 times/week (2/3 rest days between) 2 times/week Advanced - 3 times/week (2/3 rest days between) 2 times/week Advanced - 3 times/week (2/3 rest days between 3 times/week (2/3 rest days between Trigger Sessions: 1-3 times/daily (non-foundational workout days) 1-3 times/daily (non-foundational workout days) 1-3 times/daily (non-foundational workout days) 1-3 times/daily (non-foundational workout days) SET & REP RANGE Foundational Workouts 1 exercise/body part 1-2 sets each 12-20 reps/exercise 2-5 sets 1-4 reps/exercise 3 sets 8-12 reps/exercise 2 exercises/body part, 2-3 sets each 12-15 reps/exercise Trigger Sessions: 1-3 sets/session (circuit) 10-20 reps/exercise 1-3 sets/session (circuit) 10-20 reps/exercise 1-3 sets/session (circuit) 10-20 reps/exercise 1-3 sets/session (circuit) 10-20 reps/exercise REST BETWEEN SETS Foundational Workouts 90 seconds Up to 3 minutes Up to 1 minute No more than 30 seconds Trigger Sessions: Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest [Show More]

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