Targeted Mechanical Trauma

Primary Goal: Muscle Gain
Training Phase: Hypertrophy
Training Frequency: 4x/week
Split: Quarter Body
Gym Friendly (mostly straight 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 high intensity work.

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 have been training for at least a year
You focus on proper execution and understand active range of motion
You can train 3-4x per week
Not For You If
Your goal is fat loss (do NOT try this program in a calorie deficit)
You are not able to train at least 3x/week
You are not willing to focus on proper execution

Workout Program Schedule

DayWorkout
1 Workout 1.1
2 Workout 2.1
3 OFF DAY
4 Workout 3.1
5 Workout 4.1
6 OFF DAY
7 OFF DAY
8 Workout 1.1
9 Workout 2.1
10 OFF DAY
11 Workout 3.1
12 Workout 4.1
13 OFF DAY
14 OFF DAY
DayWorkout
15 Workout 1.2
16 Workout 2.2
17 OFF DAY
18 Workout 3.2
19 Workout 4.2
20 OFF DAY
21 OFF DAY
22 Workout 1.3
23 Workout 2.3
24 OFF DAY
25 Workout 3.3
26 Workout 4.3
27 OFF DAY
28 OFF DAY
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Mechanical Damage

Two of the components that will influence how much mechanical damage you create for a muscle group are:

1. Training the muscle in it’s lengthened position (especially if it is overloaded there)
2. Taking it to a high degree of fatigue in that lengthened position

We’ll be utilizing both with a significant degree of intensity to accomplish the stimulus in this program.

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