Reconstructed Training With James Grage 10 Week Workout Program for Hypertrophy

 

Muscle Gain Workout Plan | Results!!! 90-Day Muscle Building Transformation | GAMES 90 GAINZ Ep 16

Video taken from the channel: James Grage


 

James Grage’s Training & Fitness Program Bodybuilding.com

Video taken from the channel: Bodybuilding.com


 

Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 2 Legs | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 4 Arms | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 3 Back | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 5 Chest

Video taken from the channel: Tiger Fitness


 

Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 1 Shoulders

Video taken from the channel: Tiger Fitness


Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy. By BPI Co-Founder James Grage as told by Marc Lobliner. BPI SportsCo-Founder James Grage survived a near-death car accident that forced him to re-evaluate his training. Through this adaptation, James created probably the most complete, concise and muscle-isolating systems I have ever used. BPI Sports Co-Founder James Grage survived a near-death car accident that forced him to re-evaluate his training.

Through this adaptation, James created probably the most complete, concise and muscle-isolating systems I have ever used. My muscles all felt “worked” and fatigued at the end of each session, and my joints felt amazingly not. BPI Sports Co-Founder James Grage survived a near-death car accident that forced him to re-evaluate his training. Through this adaptation, James created probably the most complete, concise and muscle-isolating systems I have ever used. Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 5 Chest. by Adrian · July 30, 2016.

Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 2 Legs. by Adrian · September 30, 2016. Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 1 Shoulders. by Adrian · July 26, 2016. Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy | Day 3 Back. by Adrian · January 14, 2017. Today’s workout is a 10 Minute Intense Ab Workout – Flat Stomach Not sure where to start?

Kickstart your healthy lifestyle, enter your email to receive your FREE workout & meal plan – https://rebecca-louise.com ★ The #1 Daily Fitness & Nutrition App – BURN by Rebecca Louise. Get your 7-day FREE trial TODAY!Not sure what. See the Article for the ENTIRE program here! https://content.tigerfitness.com/rebuilt-james-grage-10-week-workout-plan/ BPI Sports Co-Founder James Grage. Giving your muscles time to rest and recover is just as important as giving them a good workout.

In this video, Bowflex Fitness Advisor, Tom Holland, walks you through how to plan out your weekly workouts to ensure your muscles are getting enough rest time, while utilizing the days of the week to make sure you are getting the most from your workout schedule.

List of related literature:

I was originally hoping that my friend Bryan Haycock would have finished his book on Hypertrophy Specific Training, as that would explain all of the details that I skimmed over above.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Training consisted of a multiset split-body routine of 8 to 11 reps carried out 4 days per 10 weeks No

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

This program is a bit different from Hypertrophy I and III.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Going It Alone The training plans included in this book are set up so that a newcomer to CFE can get started with some basic body-weight movements and introductory CrossFitstyle workouts.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Seynnes et al. [174] have recently investigated the early skeletal muscle hypertrophy and architectural changes in response to a 35-day high-intensity resistance training (RT) program.

“Surface Electromyography: Physiology, Engineering, and Applications” by Roberto Merletti, Dario Farina
from Surface Electromyography: Physiology, Engineering, and Applications
by Roberto Merletti, Dario Farina
Wiley, 2016

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Remember too that hypertrophy is not the end goal.

“Performance Rock Climbing” by Dale Goddard, Udo Neumann
from Performance Rock Climbing
by Dale Goddard, Udo Neumann
Stackpole Books, 1993

Hypertrophy begins to occur after a few weeks of regular sessions,3 with significant gains possible in three months.

“Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions” by David Joyce, Daniel Lewindon
from Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions
by David Joyce, Daniel Lewindon
Taylor & Francis, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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39 comments

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  • BROKE MY PLATEAU with this without!! Thank you guys! Awesome pump on the ling heads.
    Thought 4 sets wouldn’t be enough but the volume on the sets was killer. Feeling gains the next day after a long time.

  • I have quite a big muscle imblanace in my biceps and triceps and forearms. My right biceps and triceps are smaller than left, but my right forearm is way bigger than left. I want to focus on getting my right biceps and triceps big as my left, should i stop working triceps and biceps for my left (isolation not compound) until it evens?

  • just did this leg workout and wow, I don’t think I’ll be able to walk tomorrow…with squats at the end, I could barley put up any weight! great info guys!

  • Just finished this workout. It was brief but certainly got the job done. Looking forward to day 2! Thanks for the great videos guys

  • For the supersets, You start low for the 20 reps, then a bit higher for 10x, a little bit higher for the second 10x, do I increase for the 15 or decrease since it’s more reps?

  • Great job Kerby! Would we be able to get access to the meal and workout plan that Kerby was on? I would like to attempt the 90 day transformation and share my results.

  • Bent arm, cross over cable fly iso…
    Been a trainer for 8 years (so I still don’t know what I’m talkin about the more I learn) but, I made that chest movement up as well after watching some of Ben Pakulski’s stuff. I thought I was a weirdo for doin it, glad I’m not alone anymore.

  • his has gain more body weight his back and front look better than when his first start, but his arm don’t look really big enough and shoulder but anyway keep you head up no pain no gainz man

  • Hi there. I’m following your 10 week workout and it’s absolutely great. All the small details are worth and absolute gainers. I have a question in one of the movements. cable lat squeeze i feel my shoulder do most of the work. What am i doing wrong? Squeezing to much in front? All answers are welcome. Thanks

  • You guys are sooooo amazing! I’ve been watching a whole bunch of your videos and they help me so much on my workout. Those mentality and principles are gonna be help me both in n out of the gym. Thank you guys! God bless!

  • “James Grage prefers old-school training. He lifts heavy iron on a consistent basis with plenty of cardio in the mix.” So simple and basic, thats one of the best ways to workout your body, its simple, aweasome and beatiful. 

  • Truly amazing! You’re right it’s just the beginning! You’re catching up to me man, just gain 17 lbs and we are the same weight. Working out on a ship slows the gains but I am excited to see you reach 180 in weight one day soon! Keep up the amazing work, you’re motivating a lot of people!

  • Yup did overkill on my Forearms. Strained my Braci and Pronator Quadratus. Sucks man but hey thats what happens when you dare super set Heavy Farmers with light then back to heavy. Your Forearms will die but explode in size AND you will be out for a few weeks.

  • I congratulate both of you. This is probably the most gratifying experience and learning tools that I have ever seen. hands down to both of you. As far as I am concerned, no one can even come close to this on, YouTube or any other social site.:-):-)

  • great vid as always james. been following your vids since sept 2016. i hav put on half a stone (im from the UK) of muscle and find the workouts brilliant. very informative and simple to follow. would like to see what kirby is up to from games to gains cos im his size also. great job dude ��

  • I’ve seen this 90 day transformation in the last two days and is pretty inspiring. Not only what he accomplished in the gym but seeing all he’s been through with his sister, his father, taking the risk and moving out of town at 18 and still getting all done, getting even better results than expected. That’s pretty awesome. Keep up Kerby

  • Congratulations Kirby happy for your grave results James is a great coach and motivator JamesI’ve been watching your workout videos and taking your tips on workouts and nutrition and I’m starting to see GREAT results love it thanks for all the info..

  • I wish James Grage was my personal trainer. I want to make a physique transformation. Has he ever written any books, if not he should. I am a fan. I like his physique. I want help with my diet and weight training to make physique transformation. I am 40 years old. I am 5’1″ tall. I weigh 160.8 Lbs. And I have a gut. I need HELP to make a physique transformation.

  • Great information James, the food part is great, I can’t wait to tell my friends at the gym, they are always trying to shove there food plan on me, but some foods they eat make me sick because of allergies to things in it. Keep the great advice coming. I’m hooked!!!

  • I’m not completely clear on set structure for the squats. Are you sticking with the same 20, 10, 10, 15 and just doing the bottom half of the motion for half of the reps?

  • Congrats on 100,000 SUBSCRIBERS!!! I’m glad to see the channel growing so fast. I recommend your videos to everyone at my gym. Keep up the great work man.

  • is there anyway you can email me this whole program, i would like to print it out but its hard to print on the website..can you help me out…probably the best info about the bodybuilding way to workout..thank you!

  • It’s September 2017 now. Are you guys still going at it? I hope so. These are great candidates for you experimentation. They’ve got hart!

  • Hey guys for some reason the audio and picture for this and the previous video have been going out of sync; just a heads up.

    This is some col information and I don’t want people distracted by poor production values. Keep up the good work.

  • What’s the progression like on this type of Rebuilt program?  I understand the sets and reps scheme.  Should I try to increase my weights every workout or try to squeeze out an extra rep until I can get x number of reps and THEN increase the weight?  Or is it all based on feel?

  • Watching this makes me feel a little better about myself. I was 19 yrs old 135 lbs 6ft.. I got to 175 by myself using calisthenics. I really want direction at this point and supplements but shit is expensive especially trying to do 3000+ cals per day

  • Absolutely superb! Cant tell you how much I look forward to these videos each week! Its so noticeable in Kerby’s physique his progress! Fantastic stuff!

  • I believe based also on what the 92 yo said to him, that lifespan and lifestyle have nothing to do with what most may believe to today. Clean and pure sources of food are almost extinct and modern lifestyle promotes other or maybe “simpler” means of living “good”.

  • that’s what I am talking about I can’t get enough of this so inspirational. Thank you so much for sharing this it just goes to show nothing is impossible. It takes action and faith to get there.

  • one thing ive learned back when i was 17-18 working out is that you can rep out lighter weights all day but once you put that heavier weight on, it really starts to make a difference.

  • You do know that’s Romanian deadlift, not stiff-leg deadlift. Your also confusing the techniques of them both. Stiff: push butt out while letting the bare hang out over your feet and not lose knees. Romanian: slight bend in knees is allowed, while letting the bare track your legs on the way down and don’t push the butt out while doing this.

  • Hell yeah Kirby!!!!!!! U inspire me dude! Seriously! Thanks James for pushing his ass. Seeing him squat plates and hit 160 felt like a victory for ME!!!!!! I’m genuinely happy for u! Now stay on ur meals! Don’t slack! I wanna see u hit 180! ������������������������������ Mike!Keep killing urself! I wanna see that scale drop big fella!��Great series u guys! This has been one of my fav videos in my entire relationship with YouTube. Hands down! Peace!✌��️

  • These workouts just don’t seem very effective for the natural trainee with such a focus on isolation. Good exercises I’m sure but better if you’re on the gas surely.

  • Did this entire routine for 4 months.  Tweaked a few exercises but 90% exact.  Getting gains for a 49yr old without the heavy compound movements = glorious.  This week added another working set to every exercise and increased to 10-12 reps..  YIKES!! Try it is all I can say WOW!

  • Really enjoyed the breakdown of anatomical mechanics James, Its given me a perspective on my goals and how to target them and hone in on areas hard to hit in my routine. For that I thank you!

  • Great Job Kirby!!! Great Job Mike!!! You guys are funny! Love the videos, hope you guys keep on filming! Thank you James for helping so many people get in shape and bettering lives! I’ve been doing your training for few months and feels great!

  • First of all, congrats on that 90 day push, keep going! I have a legit question, not meant as negative. Is it just me or was he rounding his back for the last few squats? If so, isn’t form and and lack of injury more important than hitting some arbitrary goal?

  • watching this transformation has really been a pleasure.keep it up kurby. Mr Grage you’re a beast,if you ever want another subject I’m game.

  • Is there any way you can post your workout plan/nutrition plan. I d like to get an idea since I was very similar to Kirby body type but am now stuck on gainz. Please and thank you Kirby for the inspiration!