Mechanical Post-X1

Primary Goal: Muscle Gain
Training Phase: Hypertrophy / Metabolic
Training Frequency: 4x/week
Split: Quarter Body
Includes Super Sets
Nutrition Calculator Included

Mechanical damage is one of the hypertrophy stimuli that focuses on helping you add new muscle tissue, rather than just “size”. You can expect to add lean muscle that will increase your potential for strength and a higher metabolic rate.

This program focuses on creating mechanical trauma by spending more time in the lengthened position and overloading it there with both high intensity work and some metabolic fatigue.

Execution is always important, but even more so in this program as your ability to control the eccentric portion of the rep and initiate with the intended muscle tissue will be paramount to reaping the full benefits of this program.

Expect to be sore for about 1-2 days after each workout when you’re doing this program correctly. While soreness is not necessarily an indicator for growth, it is an indicator of an inflammatory response (like mechanical damage to your muscle tissue). So in this case it does indicate that you’re creating the stimulus that will lead to hypertrophy provided that you’re fueling your recovery with adequate nutrition.

Just use the included nutrition calculator as your guide to help you stay on track and manage your macros to maximize your recovery and performance.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

Mobile

Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.

Workout Log

Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.

Exercise Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

For You If
You want to add lean muscle tissue
You are able to do super sets
You can train at least 3x/week
Not For You If
You are not able to train at least 3x/week
You are not able to superset exercises
You are currently doing very metabolic training
You hate being sore after a workout

Workout Program Schedule

DayWorkout
1 Lats / Upper Back / Abs
2 Medial Delts / Biceps / Quads
3 OFF DAY
4 Chest / Triceps / Anterior Delts
5 Hamstrings / Glutes / Calves
6 OFF DAY
7 OFF DAY
8 Lats / Upper Back / Abs
9 Medial Delts / Biceps / Quads
10 OFF DAY
11 Chest / Triceps / Anterior Delts
12 Hamstrings / Glutes / Calves
13 OFF DAY
14 OFF DAY
15 Lats / Upper Back / Abs
16 Medial Delts / Biceps / Quads
17 OFF DAY
18 Chest / Triceps / Anterior Delts
DayWorkout
19 Hamstrings / Glutes / Calves
20 OFF DAY
21 OFF DAY
22 Lats / Upper Back / Abs
23 Medial Delts / Biceps / Quads
24 OFF DAY
25 Chest / Triceps / Anterior Delts
26 Hamstrings / Glutes / Calves
27 OFF DAY
28 OFF DAY
29 Lats / Upper Back / Abs
30 Medial Delts / Biceps / Quads
31 OFF DAY
32 Chest / Triceps / Anterior Delts
33 Hamstrings / Glutes / Calves
34 OFF DAY
35 OFF DAY
card-header

Post-Exhaust

The goal is to extend the duration of work for a group of muscle fibers in a portion of the range, which will lead to continued recruitment of high threshold motor units in that range.

In this program we’ll use it to promote mechanical damage to stimulate a hypertrophy response for building muscle.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables