AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 3, Day 29

The first day of Phase Three challenges you to squat heavy! So, load up some plates and go for it. We're spending the next two weeks building strength.

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In Phase Three, we're working on building strength. That means you're going to put some heavy weight on the barbell and focus on increasing your performance on the bench press, deadlift, and squat. Strong muscles never go out of style.

Barbell deadlifts and squats are your primary lifts today—and we're going max effort. Max effort means heavy. Four repetitions should be really, really difficult. You should struggle. It's supposed to be hard.

Remember to maintain good form, especially when squatting—feet just wider than shoulder-width apart, toes and knees slightly angled out, chest up, back tight, and head neutral. Push through the heel. The rep doesn't count until your hip crease goes below your knees. No half-squats allowed.

Don't worry, just because this phase is labeled "strength" doesn't mean we're forgetting about your aesthetics. After you go to work on your big lifts, you'll continue shaping your muscles with more traditional accessory and isolation lifts for 3 sets of 10 reps. Keep pushing and keep challenging yourself throughout the workout. Hard work brings great results!

In Phase Three, I want you to remove at least 80 percent of all processed food from your diet. Anything that comes in a box or wrapped in a plastic bag is probably not going to help you meet your performance or aesthetic goals. Fill your plate with whole, natural foods.

AMP Max Effort
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Day 29: Lower-Body, Max-Effort Training

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