WEEK 11 CASE STUDYNASM WEIGHT LOSS

WEEK 11 CASE STUDYNASM WEIGHT
LOSS
SPECIALIST EXAM QUESTIONS AND
VERIFIED ANSWERS


The training program is designed for an amateur bodybuilder
assuming that the athlete has been lifting
weights and doing resistance training since many months
before getting on this program. The program
will be split in three phases, Foundational, Hypertrophy and
Cutting Phase. Each phase will represent a
mesocycle split in weeks.
The concept of Undulating Periodization shall be applied for the
macrocycle where the volume and
intensity will keep on changing according to the objective all
three phases of training.
The 12 months macrocycle will split in the following mesocycles:
1 FOUNDATIONAL PHASE 4 MONTHS (16 weeks)
2 HYPERTROPHY PHASE 4 MONTHS (16 weeks)
3 CUTTING PHASE 4 MONTHS (16 weeks)
(Note: General assumption that there are 4 weeks in a month)

,Deload weeks will be a part of these mesocycles. The timing
and details of the deload weeks will be a
part of the detailed training script.Assessments will be done at
the beginning and towards the end of the
each phase.
Nutrition and supplementation are of key importance and each
mesocycle will have a different
nutritional strategy.
FOUNDATIONAL PHASE ( Week 1-16)
The main objective of this phase is to increase the limit
strength.
Limit strength is the base. One of the most important things in
bodybuilding is to establish a stable base
and building up your size and frame to be bigger and stronger.
The only way to do that is to focus on the
core lifts and compound movement exercises namely, squats,
deadlifts, bench press and overhead
press. The reason for training the core is that the abdomen
area is the first thing to contract before any
other muscle in a lift. As the primary antagonist muscle, the
abdomen needs to support the vertebra
which is very weak on its own, so in order to lift heavy on the
compound exercises, a strong core is

,essential. These movements help the release of natural growth
hormones in the body and also improve
muscle growing abilities.
The training program for the first 16 weeks will focus on
compound exercises with some assistance
exercises for every muscle group. The idea is to lift heavy on
these core movements and challenge your
muscles.
For the foundational phase a 3 day Push/Pull/Legs split will be
used for the first 8 weeks and then we
will get into a 4 day Push/Pull/Legs split for the latter 8 weeks
just to add frequency to the program. The
reason for starting with a 3 day split is that it gives enough time
to recover between workouts as the
workout will be scheduled for every other day with rest days
between workouts. This way the CNS gets a
break and the athlete will be ready for another explosive
workout the next day.
Week 1-8 Week 9-16
DAYS 3 DAY SPLIT 4 DAY SPLIT
MONDAY LEGS & ABS PUSH DAY
TUESDAY REST/CARDIO(DELOAD
WEEK ONLY)
PULL DAY

, WEDNESDAY PUSH DAY REST/CARDIO(DELOAD
WEEK ONLY)
THURSDAY REST LEGS & ABS
FRIDAY PULL DAY PULL DAY
SATURDAY REST/CARDIO(DELOAD
WEEK ONLY)
REST/CARDIO(DELOAD
WEEK ONLY)
SUNDAY REST REST
WEEK 1-5 3 DAY SPLIT
WEEK 6 3 DAY SPLIT-DELOAD
WEEK 7-11 4 DAY SPLIT
WEEK 12 4 DAY SPLIT-DELOAD
The reasoning behind choosing Push/Pull/Legs split over other
split options is simply because this
technique limits the overlap of exercises and it allows targeting
muscle groups and weak areas.
Furthermore, this technique allows recovery of muscle groups
on the following workout day. For
example on a push day, Chest, Shoulders and triceps will be
trained followed by a Pull day covering back
and biceps. The push muscles will be stretched on the pull day
which will serve as a localized recovery
for those muscles.