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THE ULTIMATE MUSCLE WORKOUT!

Here's how to put your Muscle-Building Training on the Right Path

Phase 1: Mass and Power Training

There are a million and one training systems out there. Which one is best or right for you? Well, this is the “million dollar” question. Over 70 years of
Iron Game practical knowledge with weights at just about every conceivable level — Olympic and powerlifting, strength training for sports, beginning intermediate and advanced bodybuilding (drug-free and otherwise), has revealed the best ways to add solid muscle and lose fat.

It is not just laboratory stuff but lifelong observation and experience, the art and science of gaining muscle, everything from tried and true basic methods to the most complex scientific training methods. The bottom line is that almost everything works to a degree, some methods better than others. But even that depends on the stage of training and development your body is at. One thing for sure – if you don’t work out properly, get proper nutrition, and enough rest and sleep, you will not get maximum muscle growth!

The rationale behind the Ultimate Muscle Training System is that you first must lay down a foundation of size and strength. This can best be accomplished through basic exercises, heavy (for you) weights, and an increased focus on nutrition with an emphasis on frequent use of very high-quality protein and a slight overload of calories.

The first phase of our Ultimate Muscle Training System is the Mass & Power phase! The training program will last for six-eight weeks, training 3 days per week. (The second phase will continue with power exercises with a few more refinement exercises to increase muscularity. Dietary adjustments will reflect an even greater emphasis on improving muscularity by adding lean mass and more effort to cut fat. This phase will also last six weeks but with a 2 days on, 1-day off workout split.

Mass and Power Training Rules

  • Train 3 days per week. No extras!
  • Do only the exercises listed. Do not add anything.
  • Do 3-8 reps on each work set. (On isolation exercises, go up to 12 reps.) All sets should be taken to the final rep that you can do in good form but not to absolute failure.
  • Over and above warm-ups, do 3-5 work sets on each exercise.
  • Rest 2 to 3 minutes between each work set.

Monday: Chest, Biceps & Triceps

Bench Press 4x5-6 (same weight after warm-up, when you get 6 reps on all 4 sets, increase the weight your next workout)
Incline Press 3x8-4
Barbell Or EZ Bar Curls 4x6
(Alternate Sets – 1 biceps, then 1 triceps)
Close-Grip Bench Presses 4x6
Alternate DB Curls or Preacher Curls 3x8-6 (use the same weight on all three sets; when you can get 8 reps on all three sets, increase your next workout's weight.)
Lying Triceps Extensions 3x8-6

Wednesday: Legs

Squats 5x4-6 (Begin with a couple of warm-up sets. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight!)
Semi-Straight-Leg Deadlifts
4 sets; 6-8 reps
Leg Curls 3x12-8
Standing Calf Raises 3x20-10
(Alternate Sets – 1 set standing, then 1 set seated.)
Seated Calf Raises 3x20-10

Saturday: Back and Shoulders

Deadlifts 5 work sets; 3-5 reps.
(Use an overhand grip and straps if needed. Add weight to each set, staying in the 3-5 rep range. Add weight to the bar each week.)
Bent Barbell Rows or Cable Rows 4x5-6
Pulldowns 3x8-4
Shrugs 3x8-4
Seated Military Press 4x5-6
Lateral Raises 3x12-8

&

 
 
 

Your Mass and Power Guaranteed - Nutrition Plan

Your goal during this phase is to add thick, powerful muscle. There are two nutritional prerequisites. You’ll need extra protein and more calories than you are currently ingesting. To get the greatest results during this first six-eight-week phase meeting your nutritional requirements will not be enough. You’ll need an overabundance of protein, calories, amino acids, vitamins, minerals, trace elements, and essential fatty acids. Your nutrition should build throughout the program. Add 300-500 calories each week to your previous week’s caloric intake.

Here’s how you can do that easily and cost-effectively by concentrating on some very good stuff! If you are already taking UMP (Ultimate Muscle Protein), make sure that by Week 2, you are taking 2 scoops 3 times daily.

Week 1
Add just 1 scoop of the UMP three times daily to your current diet. This means three extra scoops per day to what you are already consuming. UMP is an EXTREMELY powerful mixture of fast and slow proteins that will facilitate muscle growth 24/7.

Week 2
Now your three daily Ultimate Protein shakes should contain 2 scoops for each shake. In two weeks, you have just increased your daily baseline nutrition by over 700 calories per day (that’s one pound of muscle each week) and 120 grams of the ultimate protein for muscle building.

Week 3
Add one-half serving (1 scoop) of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.

Week 4
Now take a full serving (2 scoops) of Mass Maker Ultra and two scoops of UMP three times daily. You are now ingesting more than 1500 calories daily over your baseline nutrition. That translates to 2 lbs of muscle each week!

Week 5/6
Your three shakes remain the same – two scoops of Mass Maker Ultra and two scoops of UMP. To volumize your muscles and wring out the greatest strength gains possible, add Beverly’s Creatine Select – with phosphates and beta-alanine for the final two weeks.

Other essentials you should include in your nutrition program are very high-potency vitamins, minerals, trace elements, and essential fatty acids. You can get all of these from just two supplements - Beverly’s Super Pak and EFA Gold.

If you follow this supplement program faithfully and continue eating your current baseline diet, you will add ten pounds of muscular mass to your frame over this six-week program.

 

Special Adjustments for Females

There are a lot of females out there who wish to develop more muscle. The training program is perfect for you, too. Here’s how to modify it for you.

Week 1
Make sure that you have two UMP shakes each day in addition to your regular food meals. One scoop per shake will be fine.

Week 2
Three UMP shakes each day.

Week 3
Add one scoop of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.

 

Week 4
Three shakes daily – two scoops UMP, one scoop Mass Maker Ultra and 16 oz water.

Week 5/6
Three shakes daily – two scoop UMP, two scoops Mass Maker Ultra , and 16-20 oz water

 

Back-to-Back OCB Yorton Cup Bodybuilding Champion

At a Glance: Magnum McCrae

Age: 40

Occupation: Retired Military, Owner of Body Shock Studios and Live Well Fitness Team

Family: Wife- Jacquee, 2 Stepsons- Jalen and Jonathan

Current Residence:  Newport News, VA

Years training (total): 11

Height: 6'1"

Weight: Off-Season: 230, Contest: 212-217

Favorite Bodybuilding Meal: Pan-seared salmon, green beans, and sweet potato.

Favorite Beverly Supplements: I am a fan of UMP. Protein is a huge staple in building and maintaining my muscle size and growth. But my absolute favorite Beverly supplement is Lean Out, my go-to supplement when I start my cutting phase.

What would you say to someone who has never heard of Beverly supplements? I advise reading reviews, researching the products you are interested in, and trying them one at a time to see how your body responds. If you have questions, Beverly International has good information about their products and how to use them right on the products page at beverlyinternational.com. Beverly is an extremely honest and transparent company with a no-BS approach. Another good tip is to read the No Nonsense Magazine. There is a plethora of information from other competitors on products they prefer and how to incorporate them into your daily routine.

Music: New school mixed with old school, but sometimes I enjoy the silence and the clanking of the weights.

Most Inspiring Book: Can't Hurt Me by David Goggins

Hobby or interests outside bodybuilding: Building my business and brand, photography, and traveling.

Words to live by: Always remember to have a Magnum Mentality - being resilient, adapting and overcoming obstacles, and having the impeccable will to accomplish goals.

 

I am the oldest of 4, born and raised in Long Island, NY, until the age of 13. My family then decided to move to Georgia. In high school, I played several sports. After high school, I joined the United States Air Force and retired after 20 years. While in the military, I found a love for fitness and personal training. In 2010 I competed in my 1st bodybuilding show, winning 1st in my class and Overall. After competing in several OCB competitions, I earned my pro card, became an OCB judge, then eventually became a show promoter with my wife. I competed in the 2017 Yorton Cup for the 1st time and enjoyed my experience, even though I did not place where I wanted. I reevaluated my diet and training and applied the necessary changes to bring a better package to the following year's stage. My strategy worked because I placed 2nd Overall for my category. I made more tweaks to my diet and training, took 1st Overall for 2019, and maintained that title through 2021.

During the 2020 covid break, I created a company with my wife called Body Shock Studios. Through extensive research in preparation for the new company, I've learned much more about the human body and how to stimulate the muscle to increase development and elevate my physique to new heights.

Contest Prep Plan

When prepping for a contest, my prep time may vary based on how much body fat and muscle I have gained in the off-season. I don't have a bulking season, but more of a building season. I want anyone reading this to understand that competing should be fun, not stressful, and lead to a healthy way of life. As an OCB Pro, I don't do it for the money but more for the love of the sport. Every day is going to be challenging. Still, I genuinely believe that my "Magnum Mentality" has led me to be the OCB Yorton Cup Men's Bodybuilding Champion two years back-to-back.

For a minimum of 2 months from the show day, I practice my posing for 30 minutes daily. In my experience, I have been on stage for 25-35 minutes during a contest, so posing practice is a must.

Diet

My wife plans my nutrition and cooks all of my food. I am simple and can eat the same thing daily with an occasional Mad Dog pizza from MOD on refeed days. Here is an example of my meal plan at about 10 weeks out.

Fast until 11 am or 12 pm

Meal 1:
Two 8-inch Kodiak pancakes with 1 tbsp of UMP and sugar-free chocolate chips, 4 whole eggs + 4 whites scrambled, and 6 slices of turkey bacon.

(Sub out pancakes every 2 days for 1 cup of steel oats or 3 slices of Ezekiel toast.)

Meal 2:
One Granny Smith apple, 2oz almonds, UMP protein shake

Meal 3:
10oz chicken breast, 2 cups couscous, 1 cup broccoli

Meal 4:
Four cups Kellogg's Almond Nut cereal, 2 cups almond milk

Post Training Protein shake (2 scoops UMP mixed in water)

Meal 5:
10oz salmon, 2 cups green beans, (8oz sweet potato on leg days only)

Meal 6:
(One hour before bed) Oikos Vanilla Yogurt,
¼ cup Granola, 1 tbsp UMP, 2oz blueberries

 

Supplements

Besides UMP detailed in my meal plan above, I take Creatine Select, Glutamine Select, and a multivitamin daily.

Eight weeks before a contest, I take 6 Beverly Lean Out daily, 2 in the morning, 2 before training, and 1 with meals 2 and 5.

Workout

 

Day 1 - Legs
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Walking Lunges 4x12
Lying Hamstring Curls 4x12
Barbell Squats 4x10-12
DB Bulgarian Split Squats 3x12
Barbell Hip Thrusts 3x10
Leg Extensions 3x15
DB Calf Raise 4x12

Day 2 - Chest
Pec Deck Machine 3x15
Incline Bench Press 4x12
Incline DB Flyes 4x10
DB Chest Press 3x12
Push Ups 3x25

Day 3 - Back
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Pull Ups 4x12
Seated Cable Rows 4x12
Bent Over Barbell Row 4x10
Lat Pulldown 4x12
Straight Arm Pull Down w/ Rope 3x12 reps
Treadmill Walk 15 min

Day 4 Rest

Day 5 - Arms & Abs
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Triceps V Bar Extensions 4x12
Skull Crushers 3x12
Close Grip Barbell Bench Press 3x12
Overhead Tricep Extensions 4x12
DB Bicep Curls 4x6-8
Preacher Curls 4x6-8

Day 6 - Shoulders, Forearms & Calves
Seated DB Press 3x10-12
Standing DB Lateral Raise 3x10
Rear Delt Flye 4x15
Cable Face Pulls 3x12
Wrist Curls Palms Down 4x15
Wrist Curls Palms Up 4x15
Smith Machine Calf Raise 4x15
Calf Raise On Leg Press 4x15

Day 7 Rest

Cardio
I like to do 30 minutes of Incline Treadmill (level 20) walking 4x a week on non-leg days.

Earning My Bikini Natural Pro Card After 25 Years of Competition

At a Glance: Anett McPhee

Age: 49

Occupation: AFAA Certificate Group Exercise Master Instructor & Personal Trainer, Elite Coach and HIIT Coach at Crunch Fitness, Head Prep Coach at Team Iron Angels

Family: Husband of 27 years, 14-year-old son, and 10-year-old daughter

Current Residence: Riverview, Florida

Years training: 25

Height: 5'1"

Weight: Off-Season: 115-118, Contest: 108

Favorite Fitness Meal: Grilled steak, asparagus, and sweet potato! My favorite post-workout meal is ½ cup of cooked old-fashioned oatmeal with a sprinkle of cinnamon and 1 scoop of Angel Food Cake UMP mixed together!

Favorite Supplements: By far, my favorite supplement is UMP! Angel Food Cake, Chocolate, and Graham Cracker are my favorite flavors. I love to put a tablespoon into my coffee (like creamer)—fantastic taste with no added junk for a beautiful treat, am or pm. During contest prep, I won’t go without Quadracarn! It pushes me through my hardest workouts; I call it my “happy pill”. I love Glutamine Select for recovery and how it helps control cravings.

What would you recommend to someone who has never used Beverly supplements? UMP is the first supplement I recommend to my clientele. It has a fantastic taste, is easy to digest, with no stomach bloating, and keeps you satisfied for hours. There are several great ways to use it. I love making it into pudding, pancakes, and nice rich shakes, or simply mixing it with water.

Music: I love reggaeton and high-energy club music for my workouts!

Most inspiring book: Body for Life by Bill Phillips

Hobby or interests outside bodybuilding: I love the ocean and the beach. It is my happy place. I also love gardening and salsa dancing.

Words to live by: God is great! Never give up!

 

I was born and raised in Budapest, Hungary, and have participated in some form of sports ever since I knew my name. If you asked me what I wanted to be when I grew up, my answer was always to be an Olympian. Today I view being in the best shape possible as my Olympics.

I attended my first fitness competition 25 years ago and fell in love with the experience. Before long, I was training for my first bodybuilding competition. Last year marked my 25th year in competition across many divisions. Two years ago, I took the stage in the Bikini division for the first time. In April of 2021, I finished first in the Master’s Bikini Division during the NPC Klash Championships in Orlando, Florida. This event qualified me for the NPC North American Nationals in Pittsburgh, where I placed 10th in the Master’s Division. I also recently competed in the INBA Elite Physique Championships, earning my Pro Card.

Today I am an Elite Coach, HIIT Coach, and Senior Trainer at Crunch Fitness in Riverview, Florida. As the creator and head prep coach for my competition team, Team Iron Angels, I have guided and mentored many male and female athletes to the stage in several different divisions, including the national level.

Supplements

I have always had an extremely sensitive digestive system and many food allergies. Working with many clients has taught me that many people live with the same issues. I also have a problematic condition and have been battling panic disorder for the past 15 years.

Dealing with these extreme attacks took quite some time to learn to come up with the tools to fight them off without any medications. Before Beverly International, taking supplements would set my attacks off, so I could not stick with any particular supplement specifically for that reason.

After some research, I found that 7-Keto and L-Carnitine have been used to treat anxiety and depression. 7-Keto MuscLean and Quadracarn have truly changed the quality of my life. My overall well-being has improved dramatically.

Here's my complete supplement plan:

Quadracarn: Great clean energy and strength for your workouts. Keeps muscles nice and full for an amazing pump during your workouts.

Glutamine Select: Helps with recovery, controls cravings, and boosts your immune system.

7-Keto MuscLean: Increased energy with no jitters or extreme change in heart rate. I take one capsule early in the morning, one midday, and a third in the early afternoon.

Lean Out: Completely stimulant free! It helps the body convert stored fat into energy, so you lose fat without losing lean muscle.

Joint Care: Promotes joint comfort and mobility.

Ultra 40: Boosts my iron levels.

It hasn't been easy to find high-quality natural supplements that work for me. Beverly supplements have worked for me from the outset fifteen years ago and continue to be a huge game changer for my clients and me.

 

Workout

Monday: Legs and Glutes
Barbell Deadlift 4x12-15
Cable Kickback 4x12-15
Smith Wide Squat 4x12
Leg Extension/Leg Curl Superset 4x12
Walking Lunge/Glute Bridge Superset 4x20

Tuesday: Back and Triceps
Wide-grip Pulldown/Pressdown Superset 4x12
Cable Row/DB Kickback Superset 4x12
Rope High Row/Overhead Cable Ext Superset 4x12

Wednesday: Shoulders and Biceps
Seated DB Press/Seated DB Curl Superset 4x12
DB Laterals/DB Hammer Curl Superset 4x12
Cable Front Raise/Cable Curl Superset 4x12
Rear Delts 4x12
Upright Row 4x12

Thursday: Glutes and Abs
Dumbbell Sumo Squat 4x8-10
Smith Wide Squat 4x8-10
Cable Kickback 4x15-20
Resist Ball Glute Extensions 4x15-20
Outer Thigh Machine 4x10-12
Walking Lunge w/ Leg Kick 4x15

Friday: Chest and Shoulders
Incline Press/Seated DB Lateral Superset 4x10-12
Machine Fly/BB Upright Row Superset 4x12-15
Bosu Ball Pushups/DB Rotator Cuff Superset 4x15- 20
Rear Delt Fly 5x10-15

Saturday: Cardio HIIT Training
Also, work on areas that need improvement and posing practice.

Sunday: REST!

Consistency is key! It’s important to warm up properly. Training is essential, but we cannot forget about rest days for recovery and to be sure to get enough sleep.

Meal Plan

Meal One
½ cup quick Quaker Oats, 4 egg whites, and 1 yolk

Meal Two
(usually pre-workout) 1 scoop UMP and 2 rice cakes (plain or off-season flavored)

Meal Three
3oz protein (chicken breast or 6 egg whites), 4oz sweet potatoes, and 1 cup broccoli

Meal Four (snack)
1 tbsp almond butter and 1–2 rice cakes

Meal Five
3–4 oz protein (chicken, turkey, or egg whites) and 2 cups greens (asparagus or broccoli)

Meal Six (snack)
1 scoop UMP and 2 rice cakes

Every Sunday, I meal prep! When preparing for a contest, I will have every meal ready for the day and take my cooler bag with me wherever I go! And no matter what, I drink one gallon of water every day!

Cardio Schedule

Off-season, 20-30 minutes of cardio a few times a week. I like to mix it up. I love to run! On Saturday mornings at sunrise, I head down to the beach for a nice easy run. Leading up to contest day, I increase my cardio. Another favorite is walking on the treadmill at a 15% elevation and a moderate speed of 3.0 mph.

Presentation Tips

No matter what division you compete in, once you step out on that stage, you must
be prepared to present all that hard work with grace and confidence—practice posing at all times. Record yourself over and over again to get the best perspective of what your presentation looks like. I highly recommend working with a posing coach, especially if this is your first competition. Have fun and take lots of pictures because the experience goes by quickly. Make sure to get feedback from the judges, which will provide valuable information so you may improve for the next show. Remember, you are already a winner for making it through your prep and gracing that stage!

In Closing

I am first and foremost grateful to God for his inspiration and guidance. My life has been so blessed for the past 25+ years as a member of this fitness industry. I have made so many lifetime friendships on this journey. I have learned that everyone has a different WHY, and that is so very important to know your WHY because everyone has their own fitness journey. One must learn, understand, believe, and trust the process, no matter their fitness journey. I am in this for my lifetime, period. This is a lifestyle for me, not a quick fix. One must possess the right smart training plan with no-nonsense supplements and a Beverly International nutrition plan (BeverlyInternational.com/nutrition-solutions). There is always room to learn and grow. Let’s keep going and strive for that NEXT LEVEL!

Footnote

The DHEA metabolite, 3-acetyl-7-oxo-dehydroepiandrosterone, also known as 7-keto DHEA, is a safe, natural, neuroprotective compound which appears to have benefits as a natural antiglucocorticoid and to improve symptoms of depression, anxiety, trauma, and improve memory and cognitive functioning. There are no reported adverse effects or interactions with any other drug. Besides the psychiatric effects described herein, 7-keto DHEA has other reported effects that include enhanced weight loss, enhanced immune functioning, and thermogenesis. Unlike DHEA, 7-keto DHEA has no androgenic activity, as it is not converted to androgen, and because substitution at the 7 position prevents aromatization, it also cannot be converted to estrogen. - https://patents.justia.com/patent/8124598