Blog NewsMax's Muscle Up Challenge - A How To Win Guide

Max's Muscle Up Challenge - A How To Win Guide

Posted on July 11, 2013

Max's Muscle Up Challenge - A How To Win GuideDividerimage

By John Montgomery

The Max’s Muscle Up Challenge category has been designed for male competitors from beginner to the advanced trainer to motivate them to transform their physiques through healthy eating and training habits. This year the judges criteria has changed slightly as they are not only looking for overall weight loss but increased lean mass and overall condition for that “shredded” look.

The following will illustrate the steps needed to give competitors the best opportunity to reach their health and fitness goals as well as hopefully putting them in with a chance to win some of the $200,000 worth of great prizes Max’s have to offer.

Maxs-Winner-Enter-Face.jpg


Chapter 1. Before you lift a weight......


Set Goals- It is very important that you set both short and long term goals. Short term goals can be assessed weekly and may be as simple as just completing your training and diet regime for that week, Increased strength and decreasing body fat %. Your long term goals should stretch the entire 12 week period i.e. What you want to look like at the end of the competition. Visualize this person you want to become and remember it as this image will become a powerful motivator during those times when it all seems too hard and you find yourself ask the question Why? This image becomes the answer. Finally keep your goals achievable, There is no point setting unrealistic goals all you will be doing is setting yourself up for failure from the start which will have the opposite effect leaving you feeling hopeless and deflated.  As the Max’s Muscle Up Challenge is a 12 week event you need to keep focussed.
Make a Plan- Now you have your goals in place you need to make a plan of attack. Set up a time line from week 1-12 organizing your nutrition and training plan i.e. training type and frequency as well as your caloric and nutritional needs. It is also crucial that you organize your time well giving yourself enough time to action out your plans such as work, food prep and actually training. Set out a weekly/daily routine this will take the guess work out your schedule making it easier to execute your plan.
Keep a Diary- Go out and get yourself a training diary to track your training progress and diet, take notes on how you felt for the week and take weekly photos, as well as your before and after pictures so you can visually track you progress while doing the Max’s Muscle Up Challenge.
Create a Supportive Environment- Unfortunately “will power” is not always enough.  You will need to create a supportive environment to help achieve your goals and action your plan. There will come a time during your diet when the urge for that junk food, like a beer, will arise and soon you will give in.  An easy way to combat this is to remove the temptation all together by cleaning out the cupboards and fridge of any of these “tempting” foods. For your training join a gym.  I find the action of physically preparing and going to the gym primes you mentally for a more efficient and intense workout, as well as giving you a wider range of exercise options.


This year it will be easier than ever to get support as Max’s has provided a number of challenge ambassadors & trainers to help you stay on track.

Chapter 2. Training & Nutrition......

Both training and nutrition go hand in hand and both are as important as the other. Both training and diet need to constantly and periodically change, so to not allow your body to become comfortable, as this will lead to a plateau and stall your gains. Below are both Training Routines and Diets set out in 2 x 6 week phases.


*Phase 1.1: Weeks 1-6 of the Max’s Muscle Up Challenge

Increase Lean Mass (Diet)

During this first phase focus on lean mass building, Larger muscle burn more calories making the stripping phase easier. Surprisingly you do not want to initially restrict your calories too much as you need to be in a slight calorie surplus to gain muscle eating all forms of macros (i.e. protein, carbohydrates and fats) so shoot for between 2500-3000 calories per day to begin with and focus on eating clean forms such as lean meats, low fat dairy, whole grains and good fats sources. By keeping it clean and healthy you are also getting the benefits of all the vitamins , minerals & fibre available for the body to perform at its best. The diet below 1:1 carb cycle switching between low and moderate carb intake every other day while using good fat sources on the low days to keep the overall calories at a constant level over a seven day cycle. 

DAYS 1, 3, 5: Moderate level carbohydrate

MEAL

Food breakdown

Breakfast

1 cup rolled oats (dry), 1 medium banana,1/2 cup(125ml) skim milk + Cheese omelette (25g low fat cheese, 6 egg whites, 

2 whole eggs, 1 cup baby spinach)

Morning snack

2 scoops Max’s WPI mixed with water + 1 medium apple

Lunch

150-200g skinless chicken breast (raw weight)

200g Brown rice (cooked weight)

1 cup broccoli florets 

Afternoon snack

2 scoops Max’s WPI mixed with water + 30g natural almonds

Dinner

150-200g white fish (raw weight) + large salad or 2 cups of steamed veggies

Before bed

1 scoop Max’s nite time protein + 125g low fat cottage cheese +1 tsp natural peanut butter (mixed together)

Other Daily supplements

Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s cre8 carnage +2g L-carnitine

During: 2 scoops Max’s hybrid BCAA’s

Post workout: 1 scoop Max’s cre8 carnage + 2 scoops Max’s WPI + 5g NAGG Glutamine mixed with water

 

DAYS 2, 4, 6: Low level carbohydrate

MEAL

Food breakdown

Breakfast

1/2 cup rolled oats (dry),1/2 cup(125ml) skim milk + 

Cheese omelette (50g low fat cheese, 2 egg whites, 

4 whole eggs, 1 cup baby spinach)

Morning snack

2 scoops Max’s WPI mixed with water + 50g natural almonds

Lunch

200g lean steak (raw weight)

1/2 large avocado

large green salad

Afternoon snack

2 scoops Max’s WPI mixed with water + 50g natural almonds

Dinner

200g skinless chicken breast (raw weight) +

2 cups of steamed veggies + 1 tsp flaxseed oil

Before bed

1 scoop Max’s Nite Time Protein + 125g low fat cottage cheese +1 tsp natural peanut butter (mixed together)

Other Daily supplements

Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s Cre8 carnage +2g L-Carnitine

During: 2 scoops Max’s hybrid BCAA’s

Post workout: 1 scoop Max’s Cre8 Carnage + 2 scoops Max’s WPI + 5g NAGG Glutamine mixed with water

 

NOTE: water consumption- drink 2-3 litres each day

On day 7 allow for a relaxed day, trying to stay as clean as possible and getting in all of your macros giving yourself one cheat meal of what ever you wish. Repeat 7day cycle. 

 

*Phase 1.2: Weeks 1-6 of the Max’s Muscle Up Challenge

Increase lean mass (Training)

-Use a 3 on 1 off, 2 on 1 off training split training once per day using moderate weight to cause hypertrophy for muscle growth. 

Monday- Chest & Triceps

Tuesday- Back & Biceps

exercise

sets

reps

rest

exercise

sets

reps

rest

Flat barbell bench press

4

10-12

 1 min

 Lat pull downs

4

10-12

 1 min

Incline dumbbell press

4

10-12

 1 min

 Barbell dead lifts

4

10-12

 1 min

Seated chest press

4

10-12

 1 min

 Bent over Barbell rows

4

10-12

 1 min

Dumbbell flys

4

10-12

 1 min

 1 arm Dumbbell rows

4

10-12

 1 min

Triceps press down

3

10-12

 1 min

 Standing Barbell curls

3

10-12

 1 min

Dips

3

10-12

1 min

 Preacher bench curls

3

10-12

 1 min

Skull crushers

3

10-12

1 min

 Concentration curls

3

10-12

 1 min

 

Cardio: 

30min fast walk (6mp/h) on treadmill at the end of Monday weights session

Wednesday- Legs

Friday-Shoulder & Abs

exercise

sets

reps

rest

exercise

sets

reps

rest

Barbell squats

4

10-12

1 min

Seated military press

4

10-12

1 min

Leg press

4

10-12

1 min

Dumbbell lateral raise

4

10-12

1 min

Leg extensions

3

10-12

1 min

Rear delt lateral raise

4

10-12

1 min

Walking lunges

3

30mtr

1 min

Barbell upright row

3

10-12

1 min

Lying hamstring curls

3

10-12

1 min

Dumbbell shrugs

3

10-12

1 min

Standing calve raise

3

10-12

1 min

Cable crunches

3

15-20

1 min

Seated calve raise

3

10-12

1 min

Hanging knee raises

3

15-20

1 min

Cardio: 

30min fast walk (6mp/h) on treadmill at the end of Wednesday weights session

 

Saturday- Biceps & Triceps

exercise

sets

reps

rest

Standing EZ bar curls

4

10-12

1 min

Hammer curls

3

10-12

1 min

EZ bar preacher curls

3

10-12

1 min

Incline dumbbell curls

3

10-12

1 min

rope press down

4

10-12

1 min

Close grip bench press

3

10-12

1 min

EZ bar       Skull crushers

3

10-12

1 min

O/Head Dumbbell extensions

3

10-12

1 min

 

REST DAYS: please note both Thursday and Sunday are rest days to allow the body to fully recover.

Training tip: 

The key to growth is intensity if you find yourself constantly getting to the 12th rep it is time for you to increase the weight so that you fail closer to 10 reps. Eventually your body will adapt and overcome this adversity by becoming stronger and you will reach that 12th rep again, just increase the weight once again to stay one step ahead. 


*Phase 2.1: Weeks 7-12 of the Max’s Muscle Up Challenge

Maintain strength & decrease body fat (diet)

In this phase the focus now becomes more about decreasing body fat while maintaining your strength and muscle mass. Calorie wise, aim for between 1500-2000 cals per day doing this allows us to be in calorie deficit forcing the body to use its stored energy ( body fat) as fuel. Once again focus on clean eating but this time restricting the carbohydrate intake further which will cause the body to use fat as energy more efficiently. The following diet is a 4:1 carb cycle with 4 low carb days followed by 1 moderate carb days, We need carbs to survive and function and to deplete our levels for too long can cause the body to begin to breakdown muscle and other tissue for fuel increasing the chance of injury while decreasing the bodies fat burning ability.

DAYS 1-4: Low carbohydrate intake

MEAL

Food breakdown

Breakfast

1/2 cup oats (dry) made with water +

Cheese omelette (50g low fat cheese, 2 egg whites, 

4 whole eggs, 1 cup baby spinach)

Morning snack

2 scoops Max’s super shred mixed with water + 50g natural almonds

Lunch

150-200g Lean steak(raw weight) +

1/2 large avocado +

Large green salad

Afternoon snack

2 scoops Max’s Super shred mixed with water + 50g natural almonds

Dinner

150-200g salmon fillet(raw weight) + large salad or 2 cups of steamed veggies + 1 tsp flaxseed oil

Before bed

1 scoop Max’s nite time protein + 125g low fat cottage cheese +1 tsp natural peanut butter (mixed together)

Other Daily supplements

Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s cre8 carnage +2g L-carnitine

During: 2 scoops Max’s hybrid BCAA’s

Post workout: 1 scoop Max’s cre8 carnage + 2 scoops Max’s super shred + 5g NAGG Glutamine mixed with water

 

DAY 5: Moderate carbohydrate intake - Remember that a condition of the Challenge is that you use Max's Supplements

MEAL

Food breakdown

Breakfast

1/2 cup rolled oats (dry) made with water, 1 medium banana + Cheese omelette (25g low fat cheese, 6 egg whites, 1 cup baby spinach)

Morning snack

2 scoops Max’s super shred mixed with water + 1 medium apple

Lunch

150g skinless chicken breast (raw weight)

200g Brown rice (cooked weight)

1 cup broccoli florets 

Afternoon snack

2 scoops Max’s super shred mixed with water + 30g natural almonds

Dinner

150g white fish (raw weight) + large salad

Before bed

2 scoops Max’s nite time protein + 1 tsp natural peanut butter (mixed together)

Other Daily supplements

Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s cre8 carnage +2g L-carnitine

During: 2 scoops Max’s hybrid BCAA’s

Post workout: 1 scoop Max’s cre8 carnage + 2 scoops Max’s WPI + 5g NAGG Glutamine mixed with water

 

 NOTE: water consumption- drink 2-3 litres each day


*Phase 2.2: Weeks 7-12 of the Max’s Muscle Up Challenge

Maintain strength & decrease body fat (Training)

We will now increase the training split to a 6 on 1 off training all body parts twice a week with one session being heavy 6-8 reps and the other lifting more moderate weight so you reach the 12-15 rep range. the reasons we do this are that heavy training has a greater effect on increasing thermogenisis increasing the metabolic rate while the moderate day will help the shaping and conditioning of the muscle. Cardio will now be done 5 days a week preferably first thing in the morning before breakfast when your bodies glycogen (carb) stores are depleted. 

Monday- Chest, Shoulder & Triceps (HEAVY)

Tuesday- Back, Biceps &Abs (MODERATE)

exercise

sets

reps

rest

exercise

sets

reps

rest

Flat bench press

4

6-8

2 min

Lat pull downs

4

12-15

30 sec

Decline bench press

4

6-8

2 min

Bent over Barbell rows

4

12-15

30 sec

Incline dumbbell fly

4

6-8

2 min

Straight arm pullovers

4

12-15

30 sec

Dumbbell shoulder press

4

6-8

2 min

Incline Dumbbell curls

4

12-15

30 sec

Smith machine

shoulder press

3

6-8

2 min

Alternate hammer curls

3

12-15

30 sec

barbell upright row

3

6-8

2 min

Standing cable curls

3

12-15

30 sec

close grip bench press

3

6-8

2 min

lying leg raise

3

20-30

30 sec

Skull crushers

3

6-8

2 min

crunches

3

20-30

30 sec

  

Wednesday- Legs 

(HEAVY)

Thursday-Chest, Shoulder & Triceps

(MODERATE)

exercise

sets

reps

rest

exercise

sets

reps

rest

Barbell squats

4

6-8

2 min

Flat dumbbell fly

3

12-15

30 sec

Seated leg press

3

6-8

2 min

Incline smith machine press

3

12-15

30 sec

Seated leg extensions

3

6-8

2 min

Standing cable crossover

3

12-15

30 sec

Straight leg dead lifts

4

6-8

2 min

Side dumbbell raise

3

12-15

30 sec

Lying hamstring curls

3

6-8

2 min

Barbell shoulder press

3

12-15

30 sec

Standing calve raise

3

6-8

1 min

reverse pec deck fly

3

12-15

30 sec

seated calve raise

3

6-8

1 min

rope press downs

3

20-30

30 sec

 

 

 

 

1 arm o/head extension

3

20-30

30 sec

 

Friday- Back, Biceps &Abs 

(HEAVY)

Saturday- Legs

(MODERATE)

exercise

sets

reps

rest

exercise

sets

reps

rest

chin ups

4

6-8

fail

Seated leg extensions

4

12-15

30 sec

Seated cable row

4

6-8

2 min

Smith machine front squats

4

12-15

30 sec

1 Arm dumbbell row

4

6-8

2 min

barbell squats( heels up)

4

12-15

30 sec

standing barbell curl

4

6-8

2 min

Walking Lunges

4

12-15

30 sec

EZ bar Preacher curl

3

6-8

2 min

Seated hamstring curls

3

12-15

30 sec

Concentration curl

3

6-8

2 min

leg press calve raise

3

12-15

30 sec

Rope crunches

3

10

2 min

1 leg standing calve raise

3

20-30

30 sec

Weighted decline bench sit ups

3

fail

2 min

 

 

 

 

 

Cardio: 

45 min fast walk (6mp/h) on treadmill first thing in the morning 5 days per week

Training tip: 

To reduce the chances of overtraining while doing the Max’s Muscle Up Challenge, try not to perform the same exercise twice in the same week but if you need to add a variation for instance change hand or foot positioning, use rope attachments instead of bars and use EZ bar instead of straight.

Finally after any workout you always need to stretch by doing this you increase joint flexibility blood flow and recovery while also reducing the risk of injury.

Chapter 3: 12 weeks later......

You have worked hard for 12 weeks to win the Max’s Muscle Up Challenge and the final thing you must do now is show off your results in the “after” shot. I recommend using a HDR camera because this photo may literally be the money shot, so you want every detail of your shredded new look to stand out for the judges to see. Make sure you remember a current copy of your news paper, for date verification and always smile.  Be proud of what you achieved and carry the lessons learnt through the competition throughout your everyday life. 

Good Luck.....


Comments

Posted by john orchard on
thanks for the advise im going to give it a go
Posted by max on
love what you are doing.
Posted by Steve Hurrell on
Just give me a little bit more inspiration thank you ;;
Posted by allen westropp on
i preregisted before 28 july and dont know if you received my details.
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