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♪♪♪
Stop guessing,
start growing,
get swole.
You're entering the pump phase.
Pyramiding definitely got me stronger and a good bit fuller,
but I really wasn't getting the definition coming through like I
really wanted, but I really didn't want to start a
straight-up, like, hardcore cut phase yet.
I needed something in between the two, and so that's when I
came up with the pump phase.
I wanted to kind of turn up the volume just because my body has
always reacted really well to volume.
The pump sets, the trisets were really, in the past, had got me
that type of roundness, fullness, and the cuts that I'm
really looking for.
And so that's why I went back to this in phase three.
♪♪♪
So, the pump phase is designed to totally blast and
tax your muscle in a brand new way.
At this point, your body's probably starting to get used to
the volume intensity, but like I always say,
"Volume, volume, volume."
We turn it up another notch.
Instead of supersetting like you did in phase one,
now we're trisetting.
You're gonna go from exercise, to exercise,
to exercise with no rest.
You're probably gonna sweat a whole bunch more than you are
when you're doing pyramid sets, and so there's gonna be a pretty
dramatic difference in the pump phase
rather than the pyramid phase.
The nutrition and supplementation in this phase
really don't change at all, so you just gotta focus in on going
*** the gym, and just keeping the same habits that you
did in the prior phase.
Now, we haven't really cut our calories, we haven't added a
whole bunch of cardio, but the intensity in the gym has
actually gone up a whole 'nother notch.
You're truly gonna start noticing some improvements on
your overall physique and muscularity.
So, you're gonna encounter a few obstacles in this phase.
I think one of the main obstacles you're gonna encounter
is on leg day, not too many people run three exercises back,
to back, to back.
But also, just in general, this is one of the hardest phases
because of that type of training.
I need you to still go heavy, I need you to take low rests, and
I need you to go through all three of those exercises, you
know, with a hardcore pace, and so it's gonna challenge you.
You're at the halfway point now.
If you really want the results, you gotta push hard.
♪♪♪
So this phase is primarily to go after body fat while
you're adding lean tissue, but I really want to see those cuts
starting to come out in this pump phase.
So remember in phase one, when we were supersetting almost the
entire time, now we're taking it up one more notch and adding a
whole 'nother exercise to it.
You remember how hard the supersets was, now trisets take
it to another level.
Very simply, what a triset is is you have three exercises back,
to back, to back with no rest.
So you will perform all three exercise, take a quick drink,
right back into it.
And once again, just 'cause you see that on paper, I'm not
telling you to go light.
I'm telling you to go heavy for each of those exercises, to
perform the reps that are prescribed, to really push hard,
but just, you're turning that volume up and keeping that
intensity high at the same time.
So, the splits are pretty much the same.
You're gonna rock chest and back, legs, arms, and then
shoulders and abs, and then you're gonna have your block of
three rest days with just one additional day of HIIT cardio.
Like last phase, the HIIT cardio is comprised of a cardio piece
of equipment.
Let's take, for example, running.
You would run fast for a minute and then jog for a minute, for
20 to 30 minutes.
It's as easy as that.
And the workouts do not change from week to week in this phase.
We'll use arm day, for example.
You would start out with a preacher curl for 15 reps, go
right into a Dave Draper forehead curl, and then right
into a hammer curl, back, to back, to back.
Grab a drink of water and then hit it again four more times.
You're moving so quickly through the workout with really next to
no rest, you don't really got time to talk on your cell phone
on the bench.
You're moving, you're grooving, and so the workouts don't really
take probably any more time than you're already spending in the
gym.
It's just now we're gonna be higher intense and more
effective.
So, in phase three, you're training's getting pretty
intense.
I need you to step up your game because it only gets harder but
more beneficial from here on out.
If you truly want to change your body, you gotta turn up your
personal intensity and mental focus.
♪♪♪
So, the diet of the pump phase really doesn't change.
I'm not gonna complicate this process.
I already know it works.
You're gonna take in quality lean proteins, low glycemic
carbohydrates, some fruits, and some healthy fats.
The training is gonna take into account some of the fat loss,
because we're upping the intensity there, so I didn't
really want to change the caloric or the quality of the
food that we're bringing in on this phase.
And so we'll let the training decrease the body fat, not
decrease the calories, 'cause I still want to put on quality
lean mass with this eating regiment.
The pump phase, the diet doesn't change.
I think after 8 weeks of--you know, with the framework of the
diet that we've given you, after 8 weeks, I feel like you should
already know exactly or have an idea of how your body responds.
So during this time, what you can do is you can take the diet
that we've put together, alright, with the macronutrient
contents that we have, and maybe adjust it a little bit.
Maybe you know you feel best when you take your carbohydrates
in the morning.
Maybe you feel best when you take your carbohydrates right
before you work out, or maybe it's best
in a post-workout meal.
You know, for me, it's best right before I go to bed.
For the protein as well as the fat intake, maybe sometimes
you're just not feeling it and sometimes you want to switch
your sources.
Well, this is the perfect time to do it.
Maybe you want to add some more oils or maybe some fats into
your diet.
What I'd like for you to do is ask yourself a couple of quick
questions.
How is my body responding?
Is my body doing what I want it to do?
Am I getting the lean body mass that I want?
And the biggest question that you have to ask yourself is:
where can I make the adjustments so I can tailor for the next
phase of what I'm trying to do?
The biggest suggestion that I make during this time when
you're trying to gain is that make sure you understand what's
going into your body.
That's the one thing that you have control over, right, is
that the diet is the way that you feel your body, and that's
the opportunity for you to really, really take care of
yourself.
So, we're still gonna be eating 6 meals a day in 3 hour
increments.
You've got three whole-food meals a day and three supplement
meals a day with your blended protein Combat.
Make sure you're preparing to be successful, make sure you have
your food with you, and just across the board, extremely
consistent so your body gets what it needs to perform and
recover.
So, one of my favorite meals on this plan is I'll chop up a
sweet potato and go ahead and fry it up in a little bit of
olive oil or coconut oil with my chicken or steak.
And so I've kinda got, like, a sweet potato french fry to go
along with my protein source, so I'm kinda feeling like that I'm
cheating, but I'm not.
So in this phase that you up the intensity quite a bit, you've
got to make sure you do not miss meals.
What we want to make sure is that you get the proper intake
of food and supplements, and that your protein and carb ratio
is right there where it needs to be so you're not sacrificing any
mass.
If you start missing meals, it can also sacrifice the recovery,
but also the adding of new lean mass, so I can't stress enough,
do not miss meals on any phase, but especially on this phase.
♪♪♪
So just like with nutrition, the supplements don't really
change a whole bunch from the pyramid phase.
You're gonna have your supplements you're gonna take
with meals, you're gonna have your supplements that you take
as meal replacements, and then your pre and post-workout
supplements we're gonna stay the same so we can optimize
performance and recovery, and then at the end of the day,
you're gonna have your nighttime recovery also.
So the breakdown is as soon as you wake up, you're gonna have
your breakfast and take your Armor-V, and also you're gonna
go ahead and have a first dose of Recon which is for your
recovery.
Your second meal goes into your Combat, which is your blended
protein.
You roll into your third meal, which is lunch, where you take
another serving of your Armor-V.
Your fourth meal is your blended protein Combat again.
At dinner time, you're gonna have your whole-food meal.
And then to top it off, you're gonna have one more shake for
your sixth meal.
And then prior to bed, you're gonna take your Z-Core PM with
your branched chains.
Recovery and performance is huge in this phase, and with every
phase, but the fact that we're turning up the volume even more,
you can't be missing meals and you can't be missing your
supplement timing.
It's extremely important to get the results that you're after.
♪♪♪
So that's it for the pump phase of this 16-week
Get Swole trainer.
Before you start this phase, make sure you scroll down to the
page and get your daily breakdown on nutrition,
supplements, and training.
It's time to transform, build muscle, add precise size,
and get swole.
♪♪♪