morph megadrive training manual

7/28/2019 MORPH MegaDrive Training Manual

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The

MORPH MegaDrive

Training Plan(Includes Muscle Mass-Building Nutritional Plan)

It goes without saying that to get the best results from MORPH

MegaDrive, you will need to combine its use with a consistent, high-

intensity workout schedule and a diet packed with nutrient-rich calories.

Thats exactly what this step-by-step plan lays out for you!

Stephen Adele, Author & CEO, iSatori Technologies

Prepared By


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iSatori Technologies, LLC | 15000 W. 6th Ave., Suite #202 | Golden, CO 80401 USA | Tel: 1-866-688-7679 | Fax: 1-303-215-1386

6 Weeks of Training Insanity forExplosive Muscle Growth

Dear Fellow Iron Warrior:

Im often asked what separate the big guys from the average, scrawny guys You know, the guys

who bust their ass in the gym, day after day, but never reallyseem to get any bigger in size or muscle mass.

Well, my friend, the difference is intensity.

Im talking about gut-busting, electrifying, results-producing workouts that come from training like an

insane beast. By that, I mean SUPER intense. And make no mistake about it, my friend, once you apply

intensity to your workouts, youll trigger more muscle growth in this month of training than you probably ever

have before!

Heres how its done

First, spend less time chit-chatting. Idle gym gossiping between sets is a big mistake. Lets face it: youre

in the gym to build your muscles, not pump up your jaws. To keep your intensity high, you should be restingno more than 45 to 120 seconds between sets (depending on the size of the body part of courselegs

would require a little more time, whereas biceps might require only 30 to 45 seconds). But notice I said a

little more time. How many times have you seen guys sitting around between sets talking endlessly, or

walking by the cardio machines to hang out and talk to the women? Heck, on many occasions, Ive walked

in the gym, performed my entire workout, and left while some guy is still sitting on the same bench press

on his eighth or ninth set.

Look, the fact is, about 90% of all weight trainers (this might include you right now) spend their entire

lives struggling like this in the gym and year after year, while they train hard, because they lack true

intensity in their training, their physiques never really change in appearance for the better.

Second, and this is important, so listen up: you cant build new, stronger, bigger muscle bers unless

you damage the existing bers. Well, damage doesnt come in the form of wimping out at the end of your

sets. Youve got to push yourselfbeyond your limits to cause serious damage to those muscle bers. Justlook at any serious bodybuilder in the gym and I can assure you, he or she is following this same principle.

In truth, over my 20 years of training, Ive found that passing through the pain barrier is what separates the

small, scrawny people from the big, muscular people!

Now, you can do this on each and every set by simply following this rule: When you cant do any more

repetitions, do TWO more! Push yourself to failure on everyset. Say youre shooting for ten reps, and you

hit it what are you stopping for? Push through your pain barrier and crank out a couple more reps. Even if

you dont have a person spotting you, just do partial reps. Anything. Just get two more. During these extra

reps, you willseparate yourself from all others and pass them all up in record time! Youll grow so fast, youll

begin to scare your workout partner or girlfriend.

Whats even more important, intense training creates a demandfor more proteins, amino acids, nitric

oxide, creatine, carnosine, and other micro-nutrients in the muscles that MORPH MegaDrive thensatises. But it doesnt stop there. By increasing your muscles concentration of these super-physiological

nutrients, the combination of MORPH MegaDrive and intense training allows you to immediatelyincrease

your training workload (such as lifting heavier weights or doing more sets and so forth), which then creates a

demand for even more of these super-physiological nutrients in the muscle cells, which MORPH MegaDrive

continues to satisfy.

As a result, your power output goes up, as does your muscular strength, at a faster rate, which then

allows your muscles to continue to get bigger and bigger and bigger. Its a continuous cycle, as long as you

continue to train intensely and supplement, repeatedly.


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Size, Strength, and TrainingThere are two types of workouts that complement MORPH MegaDrive supplementation. The most

obvious one is high-intensity strength training. This is the type of weightlifting with heavy loads at an above-

moderate to super high intensity.

You may recall that Type IIx muscle bers are the muscle bers that have the greatest potential to gainsize and strength. But let me be clear about something: these bers only become active when muscle

contractions approach maximum intensity. Therefore, only workouts involving maximum and near-maximum

muscle contractions, combined with the power of MORPH MegaDrive (taken before each weight-training

session) will develop Type IIx bers effectively in addition to developing the Type IIa bers that are

recruited at somewhat lower intensities. And the best part is, these gains are ongoing and permanent.

Super Fat-Burning CardioThe second type of workout that complements MORPH MegaDrive supplementation is high-intensity

cardio training. Doing your cardio workouts at high intensity levels allows you to get greater fat-burning and

cardio-tness-building benets in less time than you get from low-intensity cardio workoutsso you can get

shredded, faster, and reveal more muscle on your physique hiding behind bodyfat.The muscle contractions involved in high-intensity cardio workouts are less intense than those involved

in strength training. Nevertheless, high-intensity cardio intervals activate some Type II muscle bers and

create a serious demand for super-physiological nutrients. As a result, high-intensity cardio intervals make

MORPH MegaDrive supplementation even more effective, and MORPH MegaDrive supplementation

makes your cardio training more effective by allowing you to perform at a higher level intensity, thereby

burning many more calories. So, in essence, by taking MegaDrive 15 minutes before any type of cardio

exercise, youre able to stimulate more fat oxidation (burning) and turn regular, boring cardio into super-

intense, fat-incinerating cardio.

Before MORPH MegaDrive was brought to market, we conducted a small pilot study in which some of

our companys most loyal customers were asked to test the product in their own environment. This was not

a scientic study, controlled within a laboratory setting, but to make the results more valuable, we did ask

all of the participants to follow a specic diet and training plan (called a protocol, which is similar to what isdone in any type of legitimate study). Their diet, although not customized to each participant, was carefully

designed to maximize the effectiveness of MORPH MegaDrive supplementation and help the participants

experience its full gamut of benets.

According to our pilot study evaluations, our participants conrmed that at least 82% of the time,

they were able to follow the prescribed diet guidelines (which is pretty darn good, if you ask me). As a

result, the participants got amazingresults, which showed us not only that MORPH MegaDrive is truly the

breakthrough pre-training supplement we had expected but also that the diet and training plan we designed

to complement its use was right on the money.

As the old saying goes, if it aint broke, dont x it. With that in mind, I would like to share the very same

diet and training plan with you.


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The Mass Construction DietThe MORPH MegaDrive diet couldnt be simpler.

The rst rule is to consume approximately 15 times your bodyweight in calories each day. For example,

a 200-lb man would multiply his weight by 15 and therefore try to consume 3,000 calories a day (200 x

15 = 3,000). Then simply break down the daily caloric intake into six balanced meals. So, using this sameexample, our 3,000 calories would be divided into six meals, which consist of approximately 500 calories

each. You want to space out your meals evenly throughout the day, so youre eating about every two to

three hours (however your schedule permits).

From there, we suggest that 45% of your daily calories come from carbohydrates, 35% from protein, and

20% from fat. This type of ratio of protein-to-carb-to-fat may seem a little unconventional, but let me assure

you, if your goal is to increase your strength (and blow away all of your previous maximum lifts) and grow

new lean body mass, faster than you ever have, then you should pay close attention.

As an example, the same 200-lb man, consuming 3,000 calories, would consume approximately 1,350

calories in carbohydrates (337 grams of carbohydrate), 1,050 calories in protein (262 grams of protein), and

600 calories in fat (67 grams of fat). Easy enough to gure out, isnt it?!

Next, lets say, for example, you eat six meals each day, using the 45/35/20 protein/carbohydrate/fatprole for each meal... For our same example 200-lb man, each meal would consist of roughly 56 grams of

carbohydrates, 44 grams of protein, and 11 grams of fat.

At rst, you will nd that eating by these rules requires a fair amount of reading labels and counting

calories and grams of proteins, carbohydrates, and fats in most of the food you plan to eat. But, rest

assured, you will quickly build a repertoire of meals that meet the MORPH MegaDrive diet requirements,

and once a meal has been added to your favorites, you dont have to count it out ever again.

The easiest thing about the MORPH MegaDrive diet is you dont have to fuss about macronutrient

sources. Consume proteins, carbohydrates, and fats from sources you normally eat. Like good quality lean

red meats, chicken, and fresh salmon and tuna for protein; oatmeal, yams, brown rice, and whole-wheat

pasta for carbohydrates; and, for the most part, fat will take care of itself, especially if you are a meat eater

because its naturally found in these foods. However, you can add in good fats to your diet, from ax oil,

avocadoes, seeds, and nuts like almonds and pecans. There is really no need to consume any special

forms of these nutrients. Wholesome foods, like the ones Ive mentioned, work just great.

The next important part of the nutritional plan is to supplement your diet, on training days, with MORPH

MegaDrive. To make a serving of MORPH MegaDrive, simply mix one scoop (a single serving) of the

supplement into eight to ten ounces of water. Stir it up until it is dissolved completely (it should mix almost

effortlessly), and drink it precisely 15 minutes before your workout (either weight training ora cardio workout).

Now, if you are over 200 lbs in bodyweight or have been using MORPH MegaDrive for at least two

weeks, consecutively, and you would like to experience the full power of MORPH MegaDrive and magnify

your workout intensity even further, you can consume two scoops of the MORPH MegaDrive supplement,

mixed into 16 to 20 oz of water, and again, drink it precisely 15 minutes before your workout . But never,

ever under any circumstance, consume more than two scoops in any 24-hour period.

On non-training days (for example, days when you are not planning to train with weights or doing cardio

exercise), you dont need to take MORPH MegaDrive.

So, there you have it. Pretty simple. Like I said, this is the exactdiet protocol our initial pilot study

participants used and with great success. Ive found that most people tend to overcomplicate their diet, and

if you follow the guidelines Ive outlined for you, its really not all that hard.


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Hypertrophy-Specic TrainingThe MORPH MegaDrive training plan is fairly straightforward too and calls for FIVE workouts per week

on a three-day split. The workouts should take no longer than 50 to 60 minutes to complete. The emphasis

is specically on hypertrophy (i.e., muscular development) and explosive strength, with ve weekly

weightlifting sessions, four cardio sessions, and two days off with no training, in order to rest and recover.

This plan, in combination with MORPH MegaDrive supplementation and the MORPH MegaDrive diet,

will produce the kind of muscle size and strength gains you will be verysatised with and will help fast-

track your results to a bigger, harder, more muscular-looking body.

Here is your bi-weekly workout schedule:Mon | #1 Tue | #2 Wed | #3 Thu | #4 Fri | #5 Sat | #6 Sun | #7

Strength

Chest

BackAbs

~ and ~

Cardio

35 minutes

Strength

Shoulders

BicepsTriceps

~ and ~

Cardio

35 minutes

Strength

Legs

(Quads,hamstrings,

and calves)

Off Strength

Chest

BackAbs

~ and ~

Cardio

35 minutes

Strength

Shoulders

BicepsTriceps

~ and ~

Cardio

35 minutes

Off

Mon | #8 Tue | #9 Wed | #10 Thu | #11 Fri | #12 Sat | #13 Sun | #14

Strength

Legs

(Quads,

hamstrings,

and calves)

Strength

Chest

Abs

~ and ~

Cardio

35 minutes

Off Strength

Back

Shoulders

~ and ~

Cardio

35 minutes

Strength

Biceps

Triceps

~ and ~

Cardio

35 minutes

Strength

Legs

(Quads,

hamstrings,

and calves)

Off

** Repeat this two-week training cycle three times, for a total of six weeks.

Now heres the plan, and individual workouts, in more detail.Keep these important training variables in mind. Rest (between sets): Do not take more than

60 seconds to rest in between each set, and rest no more than 90 seconds in between each body part

exercise. The only exception would be leg (quad) training, which may require upwards of two to threeminutes, depending on the weight being lifted. Tempo is the number of seconds to lower or pull the weight,

the pause time in seconds, followed by the number of seconds to raise or push the weight. As an example,

for a 3-0-2 tempo on bench presses, you would take three seconds to lower the weight, with no pause, and

two seconds to raise the weight.


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DAY 1MONDAY, WORKOUT #1Chest Training

Barbell Bench Presses (or Smith Machine Bench Presses)

1 set x 12 reps for warm-up

2 sets x 8 reps / 3-1-3 tempo1 set x 5 or 6 reps / 3-0-2 tempo

* Immediately following the last set, without anyrest in between.

* 1 set x 12 reps or until failure / 2-0-2 tempo

Incline Dumbbell Presses (or Barbell Incline Presses)

3 sets x 6 reps (increase weight each set) / 3-0-2 tempo

Lying Dumbbell Flyes (or Machine Flyes)

2 sets x 12 reps / 3-0-2 tempo

Back TrainingPull-Ups (Chin-Ups) or Machine Lat Pull Downs (Wide Grip)

3 sets to failure / 3-0-2 tempo

One-Arm Dumbbell Rows3 sets x 6 reps / 2-0-2 tempo



Ab ExercisesCrunches (on a Swiss ball or on the oor with your feet on a bench)


Reverse Crunches (or Leg Raises)


High-Intensity Cardio TrainingCardiovascular Exercise(such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside)

35 minutes:

5 minutes @ 60% of Maximum Heart Rate


10 minutes @ 80% Maximum Heart Rate


To calculate your target heart rate zones, I rely on the Karvonen Formula.


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Step 1:

John will need his age (38) and resting heart rate (RHR) to start with. To gure out your RHR, take

your pulse (at the wrist, just under the thumb, with your two forengers) while counting the beats for 10

seconds. Then multiply that number by six. Or, to be more accurate, count the beats per minute for one

full minute as soon as you rise from bed or when at complete rest. The average resting heart rate for men

is 70 beats per minute while women have an average of 75 beats per minute. Johns resting heart rate is

about average at 72.

Step 2:

Calculate age-predicted maximum heart rate (MHR) 220 - age = predicted max heart rate (MHR). For

John, thats 220 - 38 = 182

Step 3:

Subtract resting heart rate from maximum heart rate to get heart rate reserve (HRR) MHR - RHR = HRR.

For John, 182 - 72 = 110

Calculating Your Maximum/Target Heart Rate TrainingZone Using The Karvonen Formula

The Karvonen formula is a simple formula to calculate appropriate target heart rates for workouts. Lets

go through the four-step process using a hypothetical exerciser, John, a 38-year-old male, as an example.

This cardio workout is carefully designed to test and improve your cardiovascular conditioning for better

stamina and endurance and is effective for fat burning if you are already fairly t and looking to really lower

your bodyfat levels. The 80% heart rate zone represents a more vigorous level of activity, so please be

careful and pay attention to potential warning signs, including dizziness, lightheadedness, or nausea. If you

feel any of these symptoms, stop exercising immediately and seek the advice of your physician if it persists

for more than 15 minutes.


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DAY 2TUESDAY, WORKOUT #2Shoulder Training

Overhead Dumbbell Presses

1 set x 12 reps

3 sets x 5 or 6 reps / 3-1-2 tempo* Immediately following the last set, without any rest in between.


Side (Lateral) Dumbbell Raises


Biceps TrainingStanding Barbell Curls


Seated Dumbbell Curls

3 sets x 5 or 6 reps (each arm) / 2-0-2 tempo


* 1 set x 12 reps or until failure (each arm) / 2-0-2 tempo

Triceps TrainingLying Overhead Triceps Extensions


Overhead Dumbbell Triceps Extensions

3 sets x 5 or 6 reps / 4-1-2 tempo



High-Intensity Cardio TrainingCardiovascular Exercise(such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside)

35 minutes:






9/15


DAY 3WEDNESDAY, WORKOUT #3Leg Training

Barbell Squats


1 set x 10 reps / 3-0-3 tempo3 sets x 8 reps / 4-0-3 tempo

1 set x 5 or 6 reps / 3-0-2 tempo



Take about two to three minutes (180 seconds) to fully recuperate between sets if youre really working

out intensely and breathing extraordinarily hard.

Or Leg Presses (do not squat and do leg presses in the same workout)


1 set x 10 reps

3 sets x 8 reps




Again, take about three minutes to fully recuperate between sets.

Leg/Knee Extensions*


2 sets x 8 reps

* Superset these two exercises together. In other words, perform one set of leg extensions, and

then, without resting, perform a set of stiff-legged deadlifts or lying leg curls. Thats one completed

superset.

Hamstring Training*Stiff-Legged Dumbbell Deadlifts3 sets x 8 reps / 3-0-3 tempo

Or Lying Leg Curls (Machine)


Calf TrainingSeated or Standing Calf Raises


Do not take more than 60 seconds to rest between sets, and rest no more than 90 seconds after each body

part exercise. The only exceptions are squats and leg presses; take up to 180 seconds (three minutes)

between sets of these exercises.

DAY 4THURSDAY, WORKOUT #4Day Off. There is no training. Rest!


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DAY 5FRIDAY, WORKOUT #5Chest Training


1 set x 15 reps

2 sets x 10 reps / 3-1-3 tempo3 sets x 8 reps / 3-0-2 tempo

(Tempo: take three seconds to lower the weight, no pause, and two seconds to raise the weight.)

Incline Dumbbell Presses


Decline Dumbbell Flyes (or Swiss Ball Dumbbell Flyes)

1 set x 20 reps or until failure / 3-0-2 tempo

Back TrainingPull-Ups (Chin-Ups) or Machine Lat Pull Downs (Close Grip)


Bent-Over Barbell Rows




Reverse Crunches (or Leg Raises)


High-Intensity Cardio TrainingCardiovascular Exercise

(such as recumbent or stationary bike, treadmill, elliptical, or sprinting outside)

35 minutes:5 minutes @ 60% of Maximum Heart Rate




DAY 6SATURDAY, WORKOUT #6Shoulder Training

Overhead Barbell Presses

1 set x 15 reps

3 sets x 8 reps / 3-1-2 tempoFront Dumbbell Raises


Do not take more than 60 seconds to rest between sets, and rest no more than 90 seconds after each body

part exercise.


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Biceps TrainingSeated (Preacher style) Barbell Curls


Standing Dumbbell Curls (Hammer style)

3 sets x 10 reps (each arm) / 2-0-2 tempo

Triceps TrainingStanding Triceps Pulldown (Use Rope, or V-handled bar )


Lying Dumbbell Triceps Extensions (Skull-crushers)




35 minutes:





DAY 7SUNDAY, WORKOUT #7Day Off. There is no training. Rest!

DAY 8MONDAY, WORKOUT #8

Leg TrainingBarbell Squats1 set x 15 reps for warm-up


1 set x 8 reps / 3-0-2 tempo

Remember, whenever you are training leg muscles, take about two to three minutes to fully recuperate

between sets if youre really working out hard.

Or Hack Squats (Do not barbellsquat and do hack squats in the same workout.)


3 sets x 10 reps

1 set x 8 reps / 3-0-2 tempo


Stiff-Legged Barbell Deadlifts




Seated or Standing Calf Raises


Keep in mind, try your best not to take more than 60 seconds to rest between sets and to rest no more than

90 seconds after each body part exercise. This will keep your intensity levels way up. The only exceptions are

squats and leg presses, where you can take up to 180 seconds (three minutes) between sets of these exercises.


12/15


DAY 9TUESDAY, WORKOUT #9Chest Training



2 sets x 8 reps / 3-1-3 tempo1 set x 5 or 6 reps / 3-0-2 tempo



Incline Dumbbell Presses (or Barbell Incline Presses)


Lying Dumbbell Flyes (or Machine Flyes)




Reverse Crunches (or Leg Raises)3 sets x 20 reps / 3-1-3 tempo



35 minutes:

5 minutes x 60% of Maximum Heart Rate


10 minutes x 80% Maximum Heart Rate


DAY 10WEDNESDAY, WORKOUT #10Day Off. There is no training. Rest!

DAY 11THURSDAY, WORKOUT #11Back Training

Pull-Ups (Chin-Ups) or Machine Lat Pull Downs (Wide Grip)


One-Arm Dumbbell Rows3 sets x 6 reps / 2-0-2 tempo




13/15


Shoulder TrainingOverhead Dumbbell Presses

1 set x 12 reps




Side (Lateral) Dumbbell Raises2 sets x 8 reps / 2-1-2 tempo



35 minutes:





DAY 12FRIDAY, WORKOUT #12Biceps Training

Standing Barbell Curls


Seated Dumbbell Curls

3 sets x 5 or 6 reps (each arm) / 2-0-2 tempo


* 1 set x 12 reps or until failure (each arm) / 2-0-2 tempo

Triceps TrainingLying Overhead Triceps Extensions3 sets x 10 reps / 4-1-4 tempo

Overhead Dumbbell Triceps Extensions






35 minutes:

5 minutes @ 60% of Maximum Heart Rate15 minutes @ 70% of Maximum Heart Rate




14/15


DAY 13SATURDAY, WORKOUT #13Leg Training

Barbell Squats


1 set x 10 reps / 3-0-3 tempo3 sets x 8 reps / 4-0-3 tempo




Take about two to three minutes (180 seconds) to fully recuperate between sets if youre really working

out intensely and breathing extraordinarily hard.

Or Leg Presses (do not squat and do leg presses in the same workout)


1 set x 10 reps

3 sets x 8 reps





Leg/Knee Extensions*


2 sets x 8 reps

* Superset these two exercises together. In other words, perform one set of leg extensions, and

then, without resting, perform a set of stiff-legged deadlifts or lying leg curls. Thats one completed

superset.

Hamstring Training*Stiff-Legged Dumbbell Deadlifts3 sets x 8 reps / 3-0-3 tempo



Calf TrainingSeated or Standing Calf Raises


Do not take more than 60 seconds to rest between sets, and rest no more than 90 seconds after each

body part exercise. The only exceptions are squats and leg presses; take up to 180 seconds (three

minutes) between sets of these exercises.

DAY 14SUNDAY, WORKOUT #14Day Off. There is no training. Rest!


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iS t i T h l i LLC | 15000 W 6th A S it #202 | G ld CO 80401 USA | T l 1 866 688 7679 | F 1 303 215 1386

Is This the End, or Just the Beginning?A wise man once said that the denition of insanity is doing the same thing youve been doing and

expecting different results. This is certainly true when it comes to getting results from exercise. If you want

to make consistent progress over the long term, you cant just keep doing the same workouts over and over.

You mustvary your program in different, but sensible and meaningful ways.

I dont expect you to follow the diet and training methods described in this plan indenitely. I wouldnt even

recommend it. The rationale for this plan is to work synergistically with MORPH MegaDrive supplementation

to deliver fast results over the short term.

But one of the great things about MORPH MegaDrive is that it has the potential to stimulate consistent

progress in muscular performance and muscular development over the course of months and even years,

as long as you keep taking it. Whats more, it will enable you to repeatedly take your training to the next

level by paying bodybuilding dividends that you can then reinvest into your training by increasing your

workload, volume, and intensity. But to realize MORPH MegaDrives fullpotential, along with yourown full

potential, you have to continually evolve your diet and training program.

So, as unconventional as some of the diet and training plans are that Ive called for, thats what makes

the MORPH MegaDrive experience so unique and promising. Make no mistake, my friend, while you might

see this as a point where our journey ends together, the truth is: This is only the beginning!

Best of luck in your training your lifes endeavors and I look forward to seeing you in the gym.

With Respect,

Stephen Adel

CEO, iSatori Technologies

Editor-in-Chief, Real SOLUTIONS

P.S. Come join me and thousands of others, stay in the loop, and become an iSatori Insider

www.Facebook.com/iSatoriTech

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