The M.A.X. Muscle Plan 2.0

More or less the same as the first one. If you’ve not bought the first, then buy this. The workouts are pretty much identical, not a bad thing as they’re good and yield good results however A waste of money if you’ve bought the first.

Forget what you know and read this book again and again. The most up to date knowledge on building muscle out there.

Dr. Schoenfeld is the most prominent and, perhaps, prolific researcher of muscle hypertrophy in the world. In this updated edition of MMP, he has included all of his major findings(and that of others) since the first was published nearly a decade ago. I was impressed with his work then and am impressed with his work now. If you take your bodybuilding seriously, it would be foolish not to invest in this book!Having praised the author and the book as a whole, I will say that the first edition was more straightforward in terms of guidance and recommendations(such as providing precise tempo prescriptions for all phases of the program). This observation is both a criticism and a compliment. It's complimentary from the standpoint that the author is being as scientifically accurate as possible. Thus, at times, he is reluctant to make absolute statements or recommendations. However, its critical from the standpoint that this is a consumer book where, presumably, people are looking for solid points of guidance(where possible). I think it shows that being so focused on technical accuracies can hamper the ability to dole out practical advice.Technical truths can obscure practical facts as well. Look no further than the concept of the "hypertrophy zone". In the original edition, Brad wrote "By now you've probably guessed that training in a moderate rep range of approximately 65 to 85 percent 1RM is optimal for building muscle." Those percentages correspond, roughly, to 6-15 reps per set which is exactly what experts have recommended for years(although some have narrowed it further to 8-12). This "mid range" provides the best combination of mechanical tension and metabolic stress(the main ingredients of muscle hypertrophy). Higher and lower ranges simply emphasize one over the other. In the new edition, however, he says "In truth, there is no ideal "hypertrophy range" for repetitions." Technically, from a physiological standpoint, this is a truth. But how meaningful is it practically?Sure, you can build a comparable amount of muscle with heavier loads, provided you perform far more sets(something I think Poliquin apprised us of decades ago), which lengthens your workouts considerably, subjects your joints to more stress, and increases your chances of overtraining. And sure, you can also build comparable muscle with lighter loads, provided you can take the discomfort of regularly training to failure, which along with the "burn" sometimes comes nausea and vomiting. Compared to the moderate zone, neither strategy is particularly practical or efficient(things bodybuilders and scientists knew ages ago).Yes, short periods of both high and low load sets are beneficial (as long as volume and intensity are managed), hence, periodized programs. Generally speaking, however, the moderate range is still the "go to" zone. That's why it drives me nuts, on forums and things, when people parrot findings without knowing or, in some cases, supplying the necessary context around them. Again, technically, they may be right but practically they're being foolish or somewhat misleading referring to the "hypertrophy zone" as a "myth"(a word thrown around far too liberally, in my opinion).I realize it may seem like I'm splitting hairs here but context is important because it directly applies to application. And from an applied standpoint, many "outdated" concepts were pretty much spot on!Now let me be clear, having dissected some things in this book: The Max Muscle Plan 2.0 is an awesome educational tool! Brad does his best too, I think, to provide context and convey the practical considerations behind findings. Unfortunately, I think these will still escape some people(hence the preceding paragraphs). So look closer!Cheers.

Good book, but not cheap. If you’re a beginner this is a must, but if you have respectable lifting experience all the programs are nice to know but not essential.

Livro que dá uma base boa para quem entra no mundo da musculação e nao só. O livro foi entregue em otimas condições.