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ANABOLICANABOLICALIENSALIENSTHETHE 99 ALIENALIEN SECRETSSECRETS FORFORPUTTING ON LEAN MUSCLE MASS
Who am I& What isAnabolicAliens?Mike RosaMy name is Mike Rosa and I am theCEO/Founder of Anabolic Aliens LLCas well as the creator of the workoutapp Exerprise. I am a University of NewHampshire graduate with my B.S. inNutrition & Wellness. Originally, I wentto Western New England University toplay baseball, but ended up transferringto UNH and pursuing powerlifting as mynew sport. My first powerlifting meetwas in the summer of 2014 going intomy sophomore year of college. I endedup breaking two world records (BenchPress & Total) and multiple staterecords in the RPS federation in futuremeets. Currently, I compete in theUSAPL Federation at the National level.Anabolic Aliens is acommunity that pusheseach other to get betterand have no limits!One of my biggest goalswith Anabolic Aliens is totake away excuses forpeople not to exercise butalso have fun with it!https://www.youtube.com/user/AnabolicAliens
FOLLOW MESubscribe to my olicAliens
SECRET #1:MECHANICALTENSIONThere are 3 primarymuscle buildingmechanisms.#1 of 3 of the primary muscle buildingmechanisms is mechanical tensionMechanical Tension: How much stressyou’re placing onto the musclesProgressional methods formechanical tension are:increasing weightincreasing repsapplying tempos to increase timeunder tensionapplying static holdsdecreasing excess resthttps://www.youtube.com/user/AnabolicAliens
SECRET #2:METABOLICSTRESS#2 of 3 of the primary musclebuilding mechanisms isMetabolic StressMetabolic stress:How long you’re placingstress onto the musclesProgressionalmethods forMetabolic Stress:Shorter restperiodsHigher repschemesIncrease temposIncrease holdsAdd ns
SECRET #3:MUSCLEDAMAGE#3 of 3 of the primary musclebuilding mechanisms isMuscle DamageMuscle Damage:When you workout, youcreate micro tears inyour muscles that rebuildinto new muscle fibersresulting in growth.NOTE: It is absolutely essential for growth to avoidovertraining, and avoid injury.You want to make sure you rest at least 24 hoursbefore repeating workout on the same muscle group.To prevent injury, make sure to perform dynamicwarm up before your workout, and a staticstretching after your workout. You can find bothdynamic and static warm ups on my icAliens
SECRET #4:SLIGHTCALORICSURPLUSDon’t increase yourcalories too drasticallyif you’re trying tominimize fat gain.Try to keep yoursurplus between 100-500excess.More than 500 andyou’ll notice more fatgain tooTo add mass, you need to be eating in a caloric surplus so aboveyour maintenance value. You can find your maintenance valueby downloading the app myfitness pal, or r.htmlCaloric cyclingmeaning changes thecalories in that deficitrange weekly orbiweekly (once every 2weeks) is a great wayto avoid yourmetabolism Aliens
SECRET #5:HIGHPROTEINYou need to beconsuming a lot ofprotein!The body works harderto digest protein than itdoes for carbs and fatsTry to consume 1.2-1.5gper lb of bodyweight inprotein for muscle gainHigh protein diet willhelp you gain masswhile also helping youstay leanerProtein also helps aidrecovery process morehttps://www.youtube.com/user/AnabolicAliens
SECRET #6:PROGRESSIVEOVERLOADProgressive Overload:The gradual increase ofstress placed upon thebody during exercisetrainingYou NEED to progress inorder to keep building.Monitor your progression,it will help you get resultsexponentially fasterTrack your workouts inorder to ensureprogression. You need toknow where you left offlast training session topush forward for the newone. Hard work plusconsistency is crucial formuscle growth.https://www.youtube.com/user/AnabolicAliens
SECRET #7:KEEP DOINGCARDIOBiggest mistake madewhen people try to gainsize is stopping cardio,DON'T DO THAT.Cardio will help youminimize the fat gain asyou gain massDo HIIT cardio which is high intensity intervaltraining. I like to recommend Tabata which is 20seconds high intensity followed by 10 seconds ofrest and repeated for a 4 minute circuit.3-5 sets 3-4 times a week when you’re trying to gainand that will help you keep your conditioning and noteffect any muscle gain. Not make you waste musclemass like long distance running doeshttps://www.youtube.com/user/AnabolicAliens
SECRET #8:OPTIMALHYPERTROPHYHypertrophy Rep Ranges:6-12 reps or 0:30-1:00 perexercise.If gaining size isyour goal, youwant to makesure your trainingis optimized forhypertrophy.Rest Periods forHypertrophy:Middle ranged restperiods of 0:45-1:30If gaining size is your goal, prioritize these trainingschemes but DON’T neglect strength and endurance.It’s still very important to train in entirety, and makesure you are adding strength exercises and endurancerep ranges as well. Ex: Strength 1-5 Rep ranges,Endurance 15 reps.https://www.youtube.com/user/AnabolicAliens
SECRET #9:STRENGTHSIZE POTENTIALCONCEPTThis concept iscrucial. The morestrength youhave, the moremuscle size youcan create.The more size you have, the more strength potential youacquire. So it’s a never ending cycle that works together andthat’s why it’s important you don’t neglect your strengthtraining or your hypertrophy training.Incorporating powerlifting and bodybuilding tactics is a great wayto train for overall mass based off this strength size potentialconcept. This is how I personally train. Powerbuilding exercisinginclude: Bench Press, Squat, Deadlift, Overhead Press, Pullups.For Optimal Training Results:Start strength, then hypertrophy, then endurance. This is by farthe best way to gain muscle without pre fatigue. Start with yourstrength exercises and rep ranges (1-5 reps), then move to yourhypertrophy exercises and rep ranges (6-12 reps) then finish withyour endurance exercises and rep ranges (15 reps).https://www.youtube.com/user/AnabolicAliens
This WasJust TheBeginningWe have barely scratched the surface onhow these strategies work.This ebook gives a great overview, and will give you someAWESOME actionable steps you can implement right away so starttaking some ACTION! If you think this was useful you have no ideawhat’s coming up in the next couple of weeks, because I have somethings that are going to absolutely change your life.-Mike RosaFor more FREE information:Subcribe to my am@AnabolicAliens
RESOURCESHIIT Workouts:Fat Burning Tabata Workout (HIIT Cardio) 4Fat Burning Tabata Workout (HIIT Cardio) 5Intense 5 Minute Belly Fat Burning Cardio Abs WorkoutYou Can Download My WorkoutApp Exerprise hereMyFitnessPal App:(to track calories, maintenance, bulk/cut)Download on the Apple StoreDownload on the Google Play Store*Special Challenge*If you've made it this far, I want to congratulate you!The sad truth is that I know some of you will download this guide, read it,and wont take any action.But I know if you have made it this far, you're not one of those people.You're someone who takes your health seriously and you will take action,right?So my challenge for you is to go out there, apply these tips, and share thiswith a friend who you know needs to see this so you can hold eachotheraccountable and get results.If you choose to accept my challenge and implement these tips right away,comment "I accept your challenge" on my most recent YouTube videoso I know you're ALL IN!
The body works harder to digest protein than it does for carbs and fats Try to consume 1.2-1.5g per lb of bodyweight in protein for muscle gain High protein diet will help you gain mass while also helping you
