The M.A.X. Muscle Plan 2.0: Individualize your training to optimize your Genetic potential

282 Pages·2021·107.934 MB·English

by  Shoenfeld, Brad

The
M.A.X.
Muscle
Plan 2.0
Second Edition
Brad Schoenfeld, PhD
Library of Congress Cataloging-in-Publication Data
Names: Schoenfeld, Brad, 1962- author.
Title: The M.A.X. muscle plan 2.0 / Brad Schoenfeld.
Description: Second edition. | Champaign, IL : Human Kinetics, 2022. |
Includes bibliographical references.
Identifiers: LCCN 2021010385 (print) | LCCN 2021010386 (ebook) | ISBN
9781718207141 (paperback) | ISBN 9781718207158 (epub) | ISBN
9781718207165 (pdf)
Subjects: LCSH: Bodybuilding. | Muscle strength.
Classification: LCC GV546.5 .S36 2022 (print) | LCC GV546.5 (ebook) |
DDC 613.7/13--dc23
LC record available at https://lccn.loc.gov/2021010385
LC ebook record available at https://lccn.loc.gov/2021010386
ISBN: 978-1-7182-0714-1 (print)
Copyright © 2022, 2013 by Brad Schoenfeld
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This book is dedicated to the memory of John Meadows.
A legendary bodybuilder, true gentleman, and great friend;
your impact on the field will be everlasting. RIP.
Contents
Exercise Finder vi
Guide to Muscles xii
Foreword xiv
Acknowledgments xvii
Introduction xix
CHAPTER 1 The Science of Hypertrophy:
What Makes Muscles Grow? 1
CHAPTER 2 M.A.X. Periodization 11
CHAPTER 3 Exercises for the Back,
Chest, and Abdomen 33
CHAPTER 4 Exercises for the
Shoulders and Arms 79
CHAPTER 5 Exercises for the
Lower Body 113
CHAPTER 6 M.A.X. Warm-Up 143
iv
CHAPTER 7 M.A.X. Break-In Routine 149
CHAPTER 8 M.A.X. Strength Phase 161
CHAPTER 9 M.A.X. Metabolic Phase 175
CHAPTER 10 M.A.X. Muscle Phase 185
CHAPTER 11 M.A.X. Nutrition 205
CHAPTER 12 The Cardio Connection 225
CHAPTER 13 The M.A.X. Muscle Plan
2.0 Q&A 235
References 243
About the Author 255
Earn Continuing Education Credits/Units 257
v
Exercise Finder
PRIMARY OTHER SINGLE JOINT
MUSCLES MUSCLES OR
EXERCISE WORKED WORKED MULTI-JOINT PAGE
CHAPTER 3: EXERCISES FOR THE BACK, CHEST, AND ABDOMEN
BACK
Dumbbell pullover lats, sternal Single 34
pectorals
Dumbbell one-arm row back muscles Multi 35
T-bar row back muscles Multi 36
Barbell reverse-grip bent back muscles Multi 37
row
Barbell overhand bent row back muscles Multi 38
Machine close-grip seated back muscles Multi 39
row
Machine wide-grip seated posterior delts, Multi 40
row back muscles
Cable seated row back muscles Multi 41
Cable wide-grip seated row posterior delts, Multi 42
back muscles
Cable one-arm standing back muscles Multi 43
low row
Chin-up back muscles biceps Multi 44
Pull-up back muscles Multi 45
Lat pull-down back muscles Multi 46
Neutral-grip lat pull-down back muscles Multi 47
Reverse-grip lat pull-down back muscles Multi 48
Cable straight-arm lat pull- back muscles Single 49
down
Cross cable lat pull-down back muscles Multi 50
CHEST
Dumbbell incline press upper pectorals, Multi 51
triceps, front
delts
vi
PRIMARY OTHER SINGLE JOINT
MUSCLES MUSCLES OR
EXERCISE WORKED WORKED MULTI-JOINT PAGE
Dumbbell decline press lower aspect Multi 52
of the sternal
pectorals, front
delts, triceps
Dumbbell chest press sternal pectorals front delts, Multi 53
triceps
Barbell incline press upper pectorals, Multi 54
triceps, front
delts
Barbell chest press sternal pectorals, Multi 55
triceps, front
delts
Barbell decline press lower aspect Multi 56
of the sternal
pectorals,
triceps, front
delts
Machine incline press upper pectorals front delts, Multi 57
triceps
Machine chest press sternal pectorals front delts, Multi 58
triceps
Dumbbell flat fly sternal pectorals front delts Single 59
Dumbbell incline fly upper pectorals front delts Single 60
Pec deck fly sternal pectorals front delts Single 61
Cable fly sternal pectorals front delts Single 62
Chest dip lower aspect front delts, Multi 63
of the sternal triceps
pectorals
ABDOMEN
Crunch upper abdominal Multi 64
region
Reverse crunch lower abdominal Multi 65
region
Bicycle crunch abs Multi 66
Roman chair side crunch obliques Multi 67
Stability ball abdominal abs Multi 68
crunch
Cable rope kneeling crunch upper portion of Multi 69
the abs
Cable rope kneeling abs, obliques Multi 70
twisting crunch
vii
viii Exercise Finder
PRIMARY OTHER SINGLE JOINT
MUSCLES MUSCLES OR
EXERCISE WORKED WORKED MULTI-JOINT PAGE
CHAPTER 3: EXERCISES FOR THE BACK, CHEST, AND ABDOMEN
ABDOMEN (continued)
Toe touch upper abdominal Multi 71
region
Plank core N/A 72
Side bridge core N/A 73
Hanging knee raise abs Multi 74
Russian twist obliques Multi 75
Cable side bend obliques Multi 76
Cable wood chop obliques Multi 77
Barbell rollout abs Multi 78
CHAPTER 4: EXERCISES FOR THE SHOULDERS AND ARMS
SHOULDERS
Military press front delts, upper Multi 80
shoulders trapezius,
triceps
Dumbbell shoulder press front delts, upper Multi 81
deltoids trapezius,
triceps
Machine shoulder press front delts, upper Multi 82
deltoids trapezius,
triceps
Dumbbell lateral raise middle delts Single 83
Machine lateral raise middle delts Single 84
Cable lateral raise middle delts Single 85
Dumbbell bent reverse fly posterior delts Single 86
Machine rear delt fly posterior delts Single 87
Cable reverse fly posterior delts Single 88
Cable kneeling reverse fly posterior delts Single 89
Barbell upright row middle delts biceps Multi 90
Cable upright row middle delts biceps, Multi 91
upper
trapezius
ARMS (BICEPS)
Dumbbell standing biceps biceps Single 92
curl