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JYM GetBigger 122817 Single
JYM GetBigger 122817 Single
JYM GetBigger 122817 Single
muscles, provided proper nutrition and As the name implies, undulating periodization follows a nonlinear
supplementation are adhered to for scheme, unlike the classic linear and reverse linear periodization
schemes. With linear periodization, generally speaking, you start off with
adequate recovery. There are myriad ways light weight and high reps and progress every phase (or microcycle) to
heavier weight and lower reps; with reverse linear, it’s the exact opposite
to keep your muscles guessing and on their pattern – starting off heavy and going lighter each microcycle.
toes, so to speak, but where systematic
With an undulating scheme, the rep ranges are seemingly all over the
program design is concerned, few place – going from high to low, back to high, then low again, etc. But it’s
approaches beat undulating periodization not exactly a haphazard type of thing, at least not the way I design it.
My Get Bigger undulating program is controlled chaos, if you will.
One of the great things about undulating periodization is the fact that it In this model, the different types of strength training (heavy, light,
requires less organization and planning than do linear and reverse linear moderate, etc.) are cycled repeatedly from day to day. Therefore, it
periodized programs. For instance, if the individual felt tired or sick, or helps keep the muscles from getting used to the stimulus, yet exposes
just the opposite and they felt exceptionally motivated and strong one them frequently enough to cause progressive adaptations. This is often
day, the workout could be changed for that day to better suit their mood referred to as the principle of “muscle confusion.”
and physical health.
Or, if scheduling was a problem and the lifter was short on time one day,
he or she could switch to a workout with lower volume.
MOTIVATION TRANSFORMATION
Fitness goals begin with motivation. Formulated To transform into your best body requires hard
to reinforce the mind–muscle connection you’ll work over time. Designed to delay fatigue, now
attack each and every workout with laser-like you can go past the "burn" – allowing you to
focus and intensity. Step it up, stay on track and do more work in less time – it’s your ticket to
never waste a workout.* enhance metabolic conditioning and fat burning.*
PERFORMANCE GROWTH
Progress and performance are one and the Vibrant health depends on growing lean,
same. Loaded with potent ingredients shown functional muscle. With potent nutrients that
to generate raw explosive speed, strength, and turbocharge your muscles' ability to work,
power – your numbers will inspire you.* and ignite the muscle building process –
imagination is your only limitation.*
ENERGY
MUSCLE
GROWTH
STRENGTH
ENDURANCE
BLOOD FLOW
‡ PER SERVING
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Workouts 1 and 3 each week will train chest, back, shoulders, traps, and
abs; Workouts 2 and 4 will hit legs, triceps, biceps, forearms, and calves.
Below, I’ve given you the four weeks of workouts. But, remember this:
You don’t have to do the exact same exercises I list – those are just a
guide to show you how I do the workouts. Feel free to pick any other
comparable exercises you like.
What I do recommend you follow as I’ve outlined are the rep ranges from GET BIGGER REP SCHEMES
workout to workout and week to week. Here’s how the reps will play out Note: You’ll do three sets of each exercise in all workouts.
during the four weeks of the program:
*On the last set, after reaching failure, do one drop set.
**On the last set, after reaching failure, do one rest-pause set.
DAY 1 As you can see, the rep ranges undulate from low reps (2-3 per set)
with heavy weight, to moderate reps (10-12 and 6-8 per set) with
moderate to heavy weight, up to higher reps (15-20 per set) with
WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 relatively light weight.
WEEK
REPS REPS REPS REPS
These varying rep ranges will promote both size and strength gains
1 2-3* 10-12** 6-8* 15-20** while keeping your muscles guessing, which will help maximize results
and keep your body from adapting to the workouts and hitting a plateau.
PROTEIN
POWER
Go Beyond Whey Protein to Build More Muscle, Strength, and Lean Mass*
To make improvements in the gym, a high-quality protein powder should be on the top of your
shopping list. When designed properly, protein powder is truly a triple-threat – it can be used to
get bigger, stronger, and leaner *. Plus, it’s fuel – fuel that feeds hungry muscles, while also
satisfying the occasional (or regular) sweet tooth, not to mention replacing snack foods
that can derail your progress.
“ To truly maximize muscle gains, you need more than just whey.
You need a precise blend of performance proteins.”
– Jim Stoppani, PhD
Owner, JYM Supplement Science
80
70 • Whey protein isolate 7.5g
60
50
35
30
25
20
15
• Egg albumin: 2.5g
10
5
0
1 2 3 4 5 6 7 • Milk protein isolate: 7g (5.5g casein, 1.5g whey)
HOURS
“I designed Pro JYM based on research that shows a blend of fast-digesting protein (whey protein),
a moderate-digesting protein (egg protein), and a slow-digesting protein (casein protein) are
considerably better for extending your anabolic window (muscle-building) than whey protein
alone. Powders labeled ‘100% whey’ have a shorter window, hindering your body’s ability
to build and retain lean muscle.*”
–Jim Stoppani, PhD
Owner, JYM Supplement Science
WHEY PROTEIN Delivers threshold levels of: Leucine and BCAAs – these amino Very fast absorption – although amino
ISOLATE acids ignite muscle protein synthesis and stimulate anabolic drive* acids dissipate quickly
MICELLAR CASEIN High in Glutamine and Arginine – amino acids that support nitric Slow and steady absorption – provides
oxide production, drive muscle repair and growth* continuous amino acid release for up
to 7 hours*
EGG ALBUMIN Delivers high levels of Methionine and Cysteine – these two sulfur Medium absorption rate – excellent bridge
bearing amino acids are critical for maintaining the structure of between fast acting Whey Isolate and slow
many proteins, such as collagen, and are essential for maintaining acting Micellar Casein*
joint strength and health, as well as certain hormones*
MILK PROTEIN Contains 20% whey and 80% casein proteins in the natural state, The casein in milk protein is maintained
ISOLATE which mimic the ratios found in milk. in its original state, known as Micellar
Casein. It’s this form of casein that digests
The whey protein is in its natural state and contains the beneficial the slowest and provides a prolonged
peptides and microfractions – such as beta-lactoglobulin, alpha- delivery of amino acids to muscle fibers.*
lactalbumin, bovine serum albumin peptides, immunoglobulins,
lactoferrin and lactoperoxidase – which may provide performance-
and physique-enhancing benefits, as well as antioxidant and
immune-boosting properties.*
“ As with every other supplement in the JYM line, I want you to know the exact ingredients and doses in Pro JYM. I want you
to see that it contains nothing but a pure blend of high-quality proteins in the exact amounts needed to maximize growth,
recovery, and repair. Prepare to experience the power of real science, real ingredients, and unreal results.* Hit the JYM!”
–Jim Stoppani, PhD
Owner, JYM Supplement Science
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
WEEK 1
WORKOUT 1-4 CHARTS
WORKOUT 1 WORKOUT 2
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS* EXERCISE SETS REPS**
Bench Press 3 2-3 Squat 3 2-3
WORKOUT 3 WORKOUT 4
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS* EXERCISE SETS REPS**
Cable Crossover 3 6-8 Deadlift 3 15-20
Smith Machine Reverse Crunch 3 6-8 Leg Press Calf Raise 3 15-20
WEEK 2
WORKOUT 1-4 CHARTS
WORKOUT 1 WORKOUT 2
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS** EXERCISE SETS REPS*
Bench Press 3 10-12 Squat 3 2-3
WORKOUT 3 WORKOUT 4
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS** EXERCISE SETS REPS*
Cable Crossover 3 15-20 Deadlift 3 6-8
Smith Machine Reverse Crunch 3 15-20 Leg Press Calf Raise 3 6-8
WEEK 3
WORKOUT 1-4 CHARTS
WORKOUT 1 WORKOUT 2
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS* EXERCISE SETS REPS**
Bench Press 3 6-8 Squat 3 15-20
WORKOUT 3 WORKOUT 4
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS* EXERCISE SETS REPS**
Cable Crossover 3 2-3 Deadlift 3 10-12
Smith Machine Reverse Crunch 3 2-3 Leg Press Calf Raise 3 10-12
BREAK.
THROUGH.
Push, Pull, Smash & Grind…You’re Heading for a BREAK THROUGH.
When it comes to getting physical, you’ll leave nothing to chance – it’s how you roll to go beyond
previous limits and become your best. Now, bring yourself back from the brink of exhaustion
with POST JYM ACTIVE MATRIX. Scientifically designed to help you boost repair and
maximize recovery, it’s the post-workout cocktail that helps you break through fatigue
and activate muscle gains.*.
“Great results are born from equal parts hard training, and activating
muscle recovery with the nutrients they crave. When they come
together, you get results that BREAK THROUGH.”
– Jim Stoppani, PhD
Owner, JYM Supplement Science
MUSCLE GROWTH
You need a post-workout cocktail scientifically formulated for muscle growth.
Our ingredients are engineered to increase protein synthesis, so your muscles
get exactly what they need—plus room to grow.*
STRENGTH
If you’re putting in the work, you expect results. We get it. That’s why we
created a science-backed, fully dosed formulation of ingredients that delivers
a measurable increase in strength.* Stronger in, stronger out.
ENDURANCE
Our supplements are designed to help you bounce back from the most grueling
workout. With creatine, betaine, and BCAAs, you’ll restore key nutrients that
allow you to do it again, push limits, and break through walls.*
RECOVERY
The time between workouts is when muscle tissue repairs itself. The right
recovery formula is a scientific balance we’ve perfected.* Your muscles get
the R&R they need, but they get it fast so your workouts can stay on track.*
MUSCLE GROWTH
STRENGTH
ENDURANCE
RECOVERY
NUTRIENT UPTAKE
‡ PER SERVING
“As with every other supplement in the JYM line, I want you to know the exact ingredients and doses in POST JYM
ACTIVE MATRIX. I want you to see that it contains nothing but pure, potent, and powerful science-backed ingredients
in the exact amounts needed to maximize muscle recovery, and refuel growth, strength, and endurance.*”
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
WEEK 4
WORKOUT 1-4 CHARTS
WORKOUT 1 WORKOUT 2
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS** EXERCISE SETS REPS*
Bench Press 3 15-20 Squat 3 6-8
WORKOUT 3 WORKOUT 4
CHEST, BACK, SHOULDERS, TRAPS, ABS LEGS, TRICEPS, BICEPS, FOREARMS, CALVES
EXERCISE SETS REPS** EXERCISE SETS REPS*
Cable Crossover 3 10-12 Deadlift 3 2-3
Smith Machine Reverse Crunch 3 10-12 Leg Press Calf Raise 3 2-3