WELCOME TO MUSCLE MONTH

If you do not see the email please check your spam folder, the email will be from support@mypthub.com.  If you still dont see it just let me know and I will resend.

What to expect

• You will understand how a muscle becomes stronger and denser
• You will understand how to train specifically for this goal.
• You will also understand why most people never achieve it
• You will know how to build meals for muscle growth and why they don’t have to make you fat!
• I will show you how to train each body part, how to design your own workout based on your body type and time available.
• We will spend time in the gym so that I can demonstrate training technique, correct form, and also some of the more common mistakes that lead to injury.
• We will dispel some of the “myths” that surround muscle building.
• A fun, supportive group format with people from every background with different levels of experience.
• By the end of this program, you will feel confident training and eating, knowing that you are on the most direct path for muscle building.

NUTRITION

When I started writing this program, I knew that there would be one major obstacle for people joining.

“I don’t want to get fat!”

This is NOT a bulking program, and “bulking” is not necessary to bulk muscle!

Yes, if you want to absolutely max out your capacity to build muscle, then eating in a surplus will certainly serve you.

The problem then becomes, once you have built all the muscle, you now have to diet off the fat – without losing the muscle you have built – not many people know how to do that correctly (I do 😊)

Personally, I have done this cycle many times during my years as a professional bodybuilder. It was not fun, I don’t want to do it again, and I doubt you do either!

 The meal plans are adjustable for

• Those that want to stay very low carb as they still want to lose fat
• Those would want to stay lean and want to build muscle to bring their body fat % lower
• Those who will train hard 4 or more times a week and are happy to eat to support that level of training.

None of the meal plans will take you into a surplus/fat storage environment

For example, for the ladies, even if you ate all the meals stated per day you would still be under 1800 calories max!  Guys 2200!  With training – no one is gaining fat on that! 

 

Let me explain

Each meal plan has an optional pre-workout snack and 4 meals

2 of the meals are High Protein and High Carb (HP/HC)

2 of the meals are High Protein and Low Carb (HP/LC)

The ideal scenario is

1. The (optional) pre-workout snack
2. A High protein high carb post-workout meal
3. A high protein low carb meal
4. A high protein low carb meal
5. A high protein high carb meal

 However

• Some of you are going to want to stay low carb the whole day
• Some of you are fasting in the morning
• Some of you will do the high carb meal post-workout only
• Some of you will follow the plan as it 💪

I am also going to provide you with a food list and show you how to build your own meals based on your body composition goal and the approach you are most comfortable with.

 We all need to build more muscle, but most of us still want to lose weight and be leaner.

Even a hard gainer doesn’t want to gain fat!

 This will all be explained as we start the program, but I hope that helps with any fears you may have entering into a “muscle building” program.

I guarantee I am vainer that most of you – I am not here to make you fat 😊

THE WORKOUTS

I have NOT assigned any workouts to your app account; please review them and let me know which program to assign to you.

There is a full description of each program in the “Understanding the Workouts” document

If you have a program that you enjoy you can keep doing it and simply incorporate the techniques and information you learn here into your program

Otherwise, there are 6 programs to choose from.

1. The Home/No gym program (2 x per week or more)
2. The Strength Program (2 times a week)
3. The Beginner Program (3 times a week)
4. The Intermediate Program (3-4 times a week)
5. The 3 Day Split (4 times a week)
6. Joannes Program (5 days per week)

 

 

HOME WORKOUTS/NO GYM REQUIRED

This does not mean these workouts are easy; they are not!

There are 2 workouts per week (you can always do more)

You will require a few dumbbells, an exercise ball and some bands. Here is an amazon list to help https://www.amazon.com/hz/wishlist/ls/2EUGSWCTVZ5KN?ref_=wl_share

 

STRENGTH WORKOUTS

Your goal is to be stronger. It is less about a “look” it is less about wanting this muscle or that muscle bigger, your goal is to be stronger in life!

This is a great place to start!

There are 2 workouts per week

This is ideal for people who want to add a strength component but don’t want to give up the exercise they are doing already

This is ideal for someone that has time for 2 gym workouts per week and may have no experience in lifting.

 

BEGINNER WORKOUTS

For those of you new to the gym and want to build strength but also want to understand how to train specific muscle groups to change the way you look.

There are 3 workouts per week and we alternate between upper body and lower body

3 workouts per week means that you will hit each muscle group twice a week, which is ideal

The workouts are steady paced with basic movements.

I simply want to get the muscle used to firing in certain patterns

As the program progresses, we challenge ourselves with more free weights and exercises that require balance and stabilization.

 

INTERMEDIATE WORKOUTS

You are not new to this 😊

You can workout 3 times per week

We alternate between “front” and “back” body

As a trainer this is a really popular split.

The workouts are faster (more super sets and mini circuits)

More complex moves, please only chose this program if you have at least a few years of training under your belt.

 THE 3 DAY SPLIT PROGRAM

This requires 4 workouts per week, and the body is split into 3 workouts

You must train 4 x a week for each muscle to be trained in its own 7 day cycle

If you cannot train 4 x a week, please choose the intermediate program.

The men love this program (because we do legs in one workout instead of breaking them up 😊

A “Push” workout, a “Pull” workout, and a “Leg” workout

Because I designed this mostly with men in mind, the workout is slower with more straight sets

I will explain in the program why men work better this way.

Ladies are totally welcome to this program.

 

JOANNES WORKOUTs 😊

These workouts are not necessarily the best, but I know some of you will want to follow what I do.

You are required to train 5 days per week.

I have been training my entire life, so my muscles are not going to adapt to just lifting heavier weights for less reps because they have done all of that.

In my workouts, I always do mini circuits. I chose one exercise per workout to do straight sets and go for a maximum lift. I call this the BIG lift in the workout.

I use a lot of drop sets, pause sets, ½ reps, different angles, and other techniques to force the muscle to adapt.

If you are relatively new to working out, or if you have been working out for years but have never made heavy lifting a priority, please do not choose my workouts. Not because they are too difficult but because you would be jumping ahead and missing out on the initial way to stimulate muscle development.

I can’t stress this enough. My workouts are not better; it is just what I have to do because I have already spent decades using more and more weight for progression – now I have to use different techniques.

Each week I will use a different split – this is not how I usually train, I usually stay with one split for a while. This is just an opportunity to show you different ways, but I wouldn’t usually change the split this frequently

THE COACHING CALLS

There are 12 zoom calls, all of which are recorded

The times are Wednesday 6 pm pst and Saturday and Sunday 8 am pst

Time will be split between my gym and covering muscle-building topics in my office.

Here are the Zoom topics (the topics may get changed around a little as I get a feel for the group and depending on how long it takes me to cover a topic)

•  ZOOM 1 PROGRAM INTRODUCTION & WHAT TO EXPECT (Sunday)
•  ZOOM 2 GYM TIPS FORM, TECHNIQUE (Wednesday)
•  ZOOM 3 BODY TYPES, MUSCLE FIBERS, MEN VS WOMEN, MUSCLE POTENTIAL (Sat)
•  ZOOM 4 HYPERTROPHY (HOW A MUSCLE GROWS) CONTRACTION, ADAPTATION (Sun)
•  ZOOM 5 GYM TIME, TECHNIQUES FOR MUSCLE GROWTH (Wednesday)
•  ZOOM 6 PROTEIN, WHY, HOW MUCH, SHOULD I BE SCARED (Saturday)
•  ZOOM 7 MY FAVORITE EXERCISES PER BODY PART (Sunday)
•  ZOOM 8 FAILURE (RIR,RPE) REST AND FATIGUE (Wednesday)
•  ZOOM 9 SUPPLEMENTS TO HELP (Saturday)
•  ZOOM 10 GYM TIME COMMON MISTAKES & FINE-TUNING (Sunday)
• ZOOM 11 MUSCLE MYTHS AND MISTAKES (Wednesday)
• ZOOM 12 FINALE AND HOW TO BUILD YOUR OWN WORKOUTS (Saturday)

  I am VERY excited to coach this program.

Here is a very quick 1 minute video with some feedback from the last time I coached this program

 

 Joanne

 Please share this program with your friends.

www.musclemonth.com