Train Just like a Machine – Marc Lobliner’s 12 Week Functional Hypertrophy Trainer

 

Train Like a Machine Weeks 1-4 Lower Body Push | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Train Like a Machine Weeks 1-4 Upper Body Pull | Tiger Fitness

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TigerFitness 12 Week Training Program | Functional Fitness Bodybuilding

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How Hard Should You Train?

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Train Like a Machine Weeks 9-12 Upper Body Push | 12 Week Trainer | Tiger Fitness

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Train Like a Machine Weeks 9-12 Lower Body Push | Tiger Fitness

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Train Like A Machine 12 Week Trainer FREE! | Tiger Fitness

Video taken from the channel: Tiger Fitness


Train Like a Machine Marc Lobliner’s 12 Week Functional Hypertrophy Trainer — Tiger Fitness Marc Lobliner presents a complete 12 week workout program designed to help build muscle, improve your body, and reach your goals without wasting time. Jan 4, 2018 Train Like a Machine Marc Lobliner’s 12 Week Functional Hypertrophy Trainer. Jan 4, 2018 Train Like a Machine Marc Lobliner’s 12 Week Functional Hypertrophy Trainer.

Jan 4, 2018 Train Like a Machine Marc Lobliner’s 12 Week Functional Hypertrophy Trainer.. Saved from. 23) Mancina R, Filippi S, Marini M, et al. Expression and functional activity of phosphodiesterase type 5 in human and rabbit vas deferens.

Mol Hum Reprod. 2005 Feb;11(2):107-15. 24) Szapary L, Horvath B, Alexy T, et al.

Effect of vinpocetin on the hemorheologic parameters in patients with chronic cerebrovascular disease. For example, using moderate frequencies (1-3x per week) as the default setting for your program, with periods of more frequent training (i.e. 3-6x) used sparingly to achieve functional overreaching, to target a lagging body part or to bust through plateaus is a very effective training strategy.

The fear of over training is no greater during these two weeks than previous weeks if volume is controlled for. Recent research has demonstrated this. (1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17, to name a few) Clearly, the effects of eccentric muscle actions on muscle tissue are one of the most well researched subjects in exercise physiology. As a personal trainer, if you are unsure about how exactly to direct your clients’ strength training programming, this blog will be your guide.

If you are studying to become a CPT, the concepts discussed within will help solidify the 3rd Phase of the OPT Model. And if you are just wanting to learn more about the science behind hypertrophy, welcome!As we all know, free weights have the most bang for your training buck, but machine training is well-suited for targeting specific muscles. Most research shows that working within a range of 65% to 85% of 1RM builds the most muscle. Brad reports that a rest interval of about 12 minutes is optimal for maximizing hypertrophy.

Train each muscle group 2-3 times a week (generally twice a week for big body parts). Do a total of 40-70 reps per muscle group per session at >60% of 1 rep max (make most of it at 75-85% of 1 rep max). Start at the lower end of this range and gradually increase.

This program can be found here: Train Like a Machine Marc Lobliner’s 12 Week Functional Hypertrophy Trainer. Diet is key. To get those sexy thighs, you need to lose fat period. There are a variety of ways to lose fat, but the key is to slowly reduce calories and aim to lose 1–2lbs a week.

Focus on LIFESTYLE over diet. This 12-week plan builds both with pro-level hard-and-heavy training. The 12-week program comprises three phases.

First, you’ll build strength, which then allows you to hit the heavy weight and volume required to build size.

List of related literature:

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

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

If this individual continues to train the next month using the same training protocol he used the first month, he will not see any appreciable improvement in his 1RM.

“Nutrient Timing: The Future of Sports Nutrition” by John Ivy, Robert Portman
from Nutrient Timing: The Future of Sports Nutrition
by John Ivy, Robert Portman
Basic Health Publications, 2004

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

He says that for two reasons: First, the programs in the following chapters are complex, and you need some amount of muscular endurance to perform them effectively.

“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

He does a different circuit in eight exercises for each mesocycle (month).

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Hypertrophy contributes little during these initial weeks of training but progressively increases its contribution, becoming the major contributor after 10 weeks of training.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

At first he worked out with no real structure, often overtraining and compromising his results.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

His EF results were derived from several quite similar workouts conducted over an eight-week period.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

We have discussed the work of Moritani and deVries,41 who found that during a resistance training program the initial gains in strength are due to neural adaptations, whereas the gains achieved later are due to muscle hypertrophy.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

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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2 comments

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  • Great video. At my age of 49 I look at my time at the gym now as a challenge everytime to figure out a new way to challenge myself outside of weight and reps\volume.

  • Only one workout for biceps? Is that because you don’t really need any primary movement on the biceps Because of the back movements?