Epiq Series Catalogue

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GUARANTEEDBANNED SUBSTANCE FREE

CLEAN SUPPLEMENTS FOR EPIQ PERFORMANCE

GUARANTEEDBANNED SUBSTANCE FREE



SUPPLEMENT & TRAINING GUIDE

$14.99

EPIQ is a line of guaranteed clean, powerful, and effective supplements formulated for elite athletes who demand the highest quality for EPIQ performance. Designed to deliver hardcore results from hardcore training, the entire EPIQ line contains NO banned substances (WADA), NO undeclared ingredients, NO artificial colors, NO dyes, and NO harmful impurities just clean, cutting-edge key ingredients that are scientifically researched and backed by credible science to provide powerful results.

This official EPIQ Supplement and Training Guide is intended to educate you on this new, innovative line of clean supplements, as well as the best training tips to help you push your performance to legendary levels and achieve the physique you want.

CLEAN IS POWERFUL

FREE OF BANNED SUBSTANCES (WADA)

NO ARTIFICIAL COLORS OR DYES

FREE OF HARMFUL IMPURITIES

FREE OF UNDECLARED INGREDIENTS

DEVELOPED WITH SCIENTIFICALLY RESEARCHED KEY INGREDIENTS

MADE IN THE U.S.A. FROM INTERNATIONAL AND DOMESTIC INGREDIENTS

TABLE OF CONTENTS

1

Stacking GuideHow Should I Stack My EPIQ Products? 2

The EPIQ LineEPIQ POWER Pre-Training Amplifier 3EPIQ ISOLATE Rapid & Sustained-Release Protein Isolate 4EPIQ TEST Powerful Testosterone Amplifier 5EPIQ STRENGTH Concentrated Creatine Formula 6EPIQ HARDENING Lean Muscle Hardening Formula 7EPIQ MUSCLE STACK Ultimate Lean Muscle Hardening System 8

Training Guides The Alpha Training SystemPhase 1: Strength & Power 9Phase 2: Hypertrophy 14Phase 3: Speed & Pump Phase 20Performance Tests W.O.D. Challenges 26

Nutrition GuidesOverview The Ripped Meal Plan 29Meal Construction 30Meal Plan Schedule Logs 31Post-Workout Nutrition 33

Training ChartsThe Alpha Training System Log Charts 34High Intensity Training Principle Explanations 37

? WHAT MAKES THE FORMULA EPIQ? Potent pump complex powered

by quercetin, beet root powder (as Beta vulgaris), grape seed extract, agmatine sulfate, and taurine.

Powerful energy-boosting blend supplies pure caffeine anhydrous for increased thermogenesis and energy and also delivers N-acetyl L-tyrosine.

Features a performance matrix with ultra-clean creatine HCl and CarnoSyn Beta-alanine for rapid, visible gains in muscular size, strength, and endurance.

Great-tasting drink that mixes clean and does not contain any artificial colors or dyes.

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Pre-Training AmplifierPOWER

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INGREDIENTS

Caffeine, N-acetyl L-tyrosine

Creatine HCl (1,500mg) Beta-alanine (as CarnoSyn), (1,000mg)

Taurine, Quercetin, Beet root powder, Grape seed extract, Agmatine sulfate

Energy-boosting blend (340mg)

Size and Strength Matrix (2,500mg)

Pump Forcer (1,210mg)

STACKING GUIDE

PRODUCT BENEFIT WHEN TO TAKESTACKS BEST WITH

Energy, Thermogenesis,

Pump, Muscle, Strength,

and Endurance

Before Workout

Recovery, Build Muscle

Between Meals,

Before & After

Workout

Delivers Natural Anabolic

Results Without the

Negative Effects

Afterwards NO PCT

Once Daily

Increase Strength and

Muscle Mass, Amplify

Muscle Recovery, and

Endurance

30 60 Minutes

Before Workout

Anti-Catabolic Effects

Once Daily or

Pre-Workout on

Training Days

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ISOLATETM

ISOLATE

STRENGTH

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STRENGTHTM

HARDENINGTM

POWERTM

TESTTM

How Should I Stack My EPIQ Products?

Formulated for the most hardcore ath-letes, EPIQ POWER is a pre-training formula containing key ingredients that deliver extreme energy, focus, and thermogenesis, powerful muscle pumps, and rapid gains in muscle, strength, and endurance. Its made to electrify your mind and bring your body a major boost thatll help you push past your limits in the gym.

?? WHAT MAKES THE FORMULA EPIQ? Delivers a precise dose of

boron shown in human clinical research on men to increase activity levels within the normal range in just 7 days.

Natural anabolic results without the negative side effects NO PCT.

Formulated with other well-known ingredients such as stinging nettle leaf, maca root, fenugreek seed, and beta-sitosterol.

No cycling required.

Just 1 pill a day, not 4 to 6 like other products.

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Rapid & Sustained-Release Protein Isolate

ISOLATETM

Engineered for improved muscle growth and recovery, EPIQ ISOLATE contains only 100% isolate proteins, including fast-acting whey protein isolate and sustained-release milk and casein protein isolates, which are all low in fat and contain zero grams of sugar. Whether youre a hardcore athlete, weekend warrior, or daily grinder in the gym, consuming a daily ultra-clean protein powder like EPIQ ISOLATE is vital for taking your performance to the next level.

INGREDIENTS

Milk Protein Isolate, Whey Protein Isolate, Isolate-Grade Calcium Caseinate

Taurine, Glycine, L-Leucine, L-Isoleucine, L-Valine, L-Carnitine L-Tartrate

Papain, Amylase

Isolate Protein Blend

Protein Synthesis & Recovery Blend

Digestive Enzyme Blend

Powerful AmplifierTEST

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INGREDIENTS

Tribulus fruit extract (350mg), Boron citrate (200mg), Maca root (100mg), Stinging nettle leaf extract (100mg), Phytosterols (supplying beta-sitosterol) (50mg), Fenugreek seed extract (50mg), Safed musli tuber extract (50mg)

Test Androgenic Matrix (900mg)

This powerful formula is designed to work with your body for that added edge you need. The key ingredient in the clean, powerful formula is scientifically backed, delivering natural anabolic results without the negative effects afterwards NO PCT. Unlike other products where you have to take 4 to 6 capsules a day, the potent and clean EPIQ TEST formula delivers results with just 1 pill a day.

WHAT MAKES THE FORMULA EPIQ? Ultra-clean protein from 100%

whey, milk isolate and isolate-grade calcium caseinate.

Formulated with a digestive enzyme matrix.

Delicious, great-tasting shake that is low in fat and contains zero grams of sugar.

No artificial colors or additives.

ADAPTIVE DOSING PROTOCOLSerious Athletes & Weight Trainers 3 Scoops Active Adults 1 Scoop

60g 4.5g 3g 9g 300mgPROTEIN FAT SUGAR CARBS DIGESTIVE ENZYMES

20g 1.5g 1g 3g 100mgPROTEIN FAT SUGAR CARBS DIGESTIVE ENZYMES

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HARDENING

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Lean Muscle Hardening Formula

Rock-solid muscle is the goal of every hardcore athlete that wants to gain an edge. This ultra-clean formula delivers powerful results with just 1 capsule daily. EPIQ HARDENING enhances nitric oxide status for rock-hard muscles.

Concentrated Creatine Formula

STRENGTH

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EPIQ STRENGTH is all about making you bigger and stronger than ever. This concentrated formula uses a micro-dos-ing protocol to deliver a highly potent combination of Creatine HCl and the performance-enhancing Beta-alanine compound. Together, the formula rapidly increases strength.

WHAT MAKES THE FORMULA EPIQ? Creatine HCI is a unique form of

concentrated creatine that mixes easily, requires no loading and does not cause stomach bloat.

Carnosyn Beta-alanine was added to the formula to increase muscle carnosine concentration. Together with creatine HCl, this improves workout performance for better results.

Great-tasting drink that mixes clean and does not contain any artificial color or dyes.

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INGREDIENTS

Creatine HCl (750mg), Beta-alanine (250mg) Muscle Building Blend (1,000mg)

INGREDIENTS

Withania somnifera (250mg), Prunella vulgaris (supplying Urosolic acid (100mg), betulunic acid, oleanolic acid, delphinidin), Quercetin, Symplocos racemosa

Research published in the journal Nutrition shows that zinc can help maintain optimal production of testosterone.1 Testosterone is critical to building muscle, boosting strength, and enhancing performance.

Hardening Matrix (692mg)

Zinc (as zinc gluconate) (30mg)

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WHAT MAKES THE FORMULA EPIQ? Clinical dose of Quercetin enhances

nitric oxide status. This can increase bloodflow while training for extreme muscle hardness.

Clinical dose of Withania somnifera provides anti-catabolic effects.

Also contains Ursolic acid (100mg) and Symplocos racemosa bark, making it the complete muscle hardening formula.

Just 1 pill a day other products can make you take up to 4 or more pills a day.

1 Prasad et al., 1996. Zinc status and serum testosterone levels of healthy adults. Nutrition. May;12(5):344-8.

?TRAINING GUIDE

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Ultimate Lean Muscle Hardening System

MUSCLESTACK

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EPIQ MUSCLE STACK is a powerful 60-day system that combines two po-tent products, EPIQ TEST and EPIQ HARDENING, to deliver dramatic re-sults. EPIQ TEST helps push your bodys environment into a superior mode. By adding EPIQ HARDENING into the equation, it supports the pro-cess of training for rock-hard muscles through improvement of the bodys nitric oxide status. This formula also provides anti-catabolic effects. Most importantly, this system is guaranteed clean and free of harmful impurities, and is easy to stack at only 2 conve-nient pills a day!

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The Alpha Training System Speed, power, strength, and size. Theyre the foundation to create a dominant athlete in any sport or on any stage. Otherwise known as the Alpha. The one that stands out, gets noticed, and dictates the pace and flow of whatever he does. In this chapter, were providing you with a complete 10-week, periodized training plan that you can use to crank up your strength, power, speed, and size to take your physique and athletic performance to the next level what were calling the Alpha level.

ALPHA SYSTEM CREATOR:

Sean Tierney B.A. (Kinesiology & Health Science) Transformation CoachSports NutritionistPersonal Trainer Specialist

With over 14 years of industry experi-ence, Sean has worked with all types of athletes including bodybuilders, MMA fighters, Crossfit and performance sports athletes as well as action movie actors. He has completed hundreds of successful transformations that have appeared in fit-ness magazines and online, which speaks for his knowledge of effective training and nutritional techniques and his ability to address individual client needs to reach a goal. He is also a two-time bodybuild-ing champion, known for his consistently shredded conditioning.

The Alpha Training SystemPhase 1: Strength & Power

WHAT MAKES THE FORMULA EPIQ? Powerful combination of

two potent, clinically dosed products that deliver dramatic results.

EPIQ TEST Delivers a precise dose of

boron.

Natural anabolic results without the negative side effects NO PCT.

EPIQ HARDENING Clinical dose of Quercetin

enhances nitric oxide status to increase bloodflow while training for extreme muscle hardness.

Clinical dose of Withania somnifera provides anti-catabolic effects.

?PHASE 1Strength & Power (4 WEEKS)

PHASE 1Strength & Power (4 WEEKS)

At some point, every athlete will have to man up and face facts if you want to grow, get stronger and improve your physique theres no avoiding the big compound lifts and moving heavy ass weight. What better way to address this hard iron truth than to kick-start the Alpha Training System with 4 weeks of

a strength and power phase. Were talking about the big three squats, deadlifts, and bench presses, plus a bunch of other heavy compound movements thrown in to hit all the major muscle groups twice each week. The strength phase utilizes the principle of progressive overload to increase strength adding weight in small increments to each of your lifts over the 4 weeks. Even if its just 5 or 10 pounds that youre adding to the bar from workout to workout, the key element of this phase is to log your lifts and walk into that gym hell bent on one simple objective break a strength record from the previous lift with strict form. It can be tempting to

Rest Between Sets: Full, 2-3 minutes recovery to

allow for adequate ATP-PC regeneration, 2 minutes for small muscle groups, 3 minutes for large muscle groups.

Rep Speed: Controlled movements with

continuous tension, minimal momentum, and strict form.

TRAINING REMINDER

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Pre-Workout Warm-Up: Do a 10-minute HIIT warm-up on the treadmill:

0:00 3:00 MINS Walking 3.5-4.0 mph Progressively Faster

3:01 3:45 MINS Sprint 8.0-10.0 mph (If Manageable)

3:46 5:00 MINS Walking 3.5-4.0 mph Recovery




7:46 10:00 MINS Walking 3.5 mph Recovery

START TRAINING!

Sets/Reps For Every Exercise Unless Otherwise Noted: Pyramiding up in weight for each successive set.SET 1 10 12 reps Warm up to establish the mind-muscle connection.

SET 2 8 10 reps Moderately heavy set taken just short of failure.

SET 3 6 8 reps Very heavy to failure. Break a previously set record.

SET 4 3 5 reps Very heavy to failure. With help of spotter, do 2 forced reps after failure.

SET 5 Drop Set 10 reps with 50% of weight on set 4.

*For weeks 2 to 4 logging charts, please go to pages 34 & 35

Post-Workout 1 serving of EPIQ ISOLATE

STRENGTH & POWER PHASE TIP: Get a training partner to help you

bang out a few forced reps at the end of a set and to keep you honest with a reality check when your technique starts to get questionable.

FLAT BARBELL PRESS

STRAIGHT BAR CURLS

MONDAY UPPER Bent-over barbell rows

(overhand grip) Incline barbell press Wide grip underhand cable

pulldown Flat barbell press Straight bar curls Overhead ez-bar extensions

(seated) or 1-dumbbell overhead extensions

let your form get sloppy to lift a new personal best. This is only cheating yourself and your results. Eventually, itll catch up with you in the form of knee and elbow joint pain, chronic back pain and other nagging injuries that will slow your progress and performance on game day.

THERES NO AVOIDING THE BIG COMPOUND LIFTS AND MOVING HEAVY ASS WEIGHT.

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EXERCISE 6-8 REP MAX 3-5 REP MAX BENT-OVER BARBELL ROWS

INCLINE BARBELL PRESS WIDE GRIP UNDERHAND CABLE PULLDOWN FLAT BARBELL PRESS

STRAIGHT BAR CURLS

OVERHEAD EZ-BAR EXTENSIONS

MONDAY UPPER LOG

SUPPLEMENT TIP:EPIQ STRENGTH Concentrated formula includes Creatine HCl and the performance-enhancing Beta-alanine compound to support results in the strength & power phase. Take it before every workout.

1 serving of EPIQ POWER 1 serving of EPIQ STRENGTH

TUESDAY LOWER & CORE Leg press Barbell squats Lying leg curls Hanging leg raises 3 x 20-25 Heavy med ball woodchopper

3 x 20 (10 per side) Two different calf raises (optional)

3 x 15-20 reps each.

WEDNESDAY REST

THURSDAY UPPER Wide grip weighted chins Incline dumbbell press Bent-over barbell row

(underhand grip) Flat dumbbell press Ez-bar bicep curls Lying ez-bar tricep extensions

FRIDAY LOWER & CORE

One leg press Front barbell squat or Hack squat Seated leg curl Walking barbell lunges

20, 16, 10 reps total Hand to feet stability ball pass

3 x 20 reps Decline oblique twists 3 x 30 reps

SATURDAY REST

SUNDAY REST



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HEAVY MED BALL WOODCHOPPER

BARBELL SQUAT

EXERCISE 6-8 REP MAX 3-5 REP MAX WIDE GRIP WEIGHTED CHINS

INCLINE DUMBBELL PRESS

BENT-OVER BARBELL ROW

FLAT DUMBBELL PRESS

EZ-BAR BICEP CURLS

LYING EZ-BAR TRICEP EXTENSIONS

THURSDAY UPPER LOG

EXERCISE 6-8 REP MAX 3-5 REP MAX ONE LEG PRESS

FRONT BARBELL SQUAT

SEATED LEG CURL

WALKING BARBELL LUNGES

STABILITY BALL PASS

DECLINE OBLIQUE TWISTS

FRIDAY LOWER & CORE LOG

Rest Between Sets: Full, 2-3 minutes recovery to

allow for adequate ATP-PC regeneration, 2 minutes for small muscle groups, 3 minutes for large muscle groups.

Rep Speed: Controlled movements with

continuous tension, minimal momentum, and strict form.

TRAINING REMINDER

Pre-Workout Warm-Up: Do a 10-minute HIIT warm-up on the treadmill:








START TRAINING!

Sets/Reps For Every Exercise Unless Otherwise Noted: Pyramiding up in weight for each successive set.SET 1 10 12 reps Warm up to establish the mind-muscle connection.

SET 2 8 10 reps Moderately heavy set taken just short of failure.

SET 3 6 8 reps Very heavy to failure. Break a previously set record.

SET 4 3 5 reps Very heavy to failure. With help of spotter, do 2 forced reps after failure.

SET 5 Drop Set 10 reps with 50% of weight on set 4.

*For weeks 2 to 4 logging charts, please go to pages 34 & 35



EXERCISE 6-8 REP MAX 3-5 REP MAX LEG PRESS

BARBELL SQUATS

LYING LEG CURLS

HANGING LEG RAISES

HEAVY MED BALL WOODCHOPPER

CALF RAISES

TUESDAY LOWER & CORE LOG

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TRAINING GUIDE

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The Alpha Training SystemPHASE 2: Hypertrophy (4 Weeks)

The previous 4 weeks of the strength and power phase laid the groundwork for the Alpha Training System. If youve put in the work, youre now stronger and

ready to translate those new strength gains into rock-solid muscle mass. After completing the first 4 weeks of this program, you may notice that youre not dramatically bigger as you may have thought you might have been, based on the poundages youve been tossing up in the gym. Thats because your body is adapting at the neurological level adaptations that cant necessarily be seen from the outside. Not to worry this is all part of the process. As you transition into this hypertrophy phase and train in a higher rep range and subject your muscles to a longer time under tension, your body will respond with increases in muscle size.

Dont get it confused, the hyper-trophy phase is no walk in the park. Youll still be working with lots of free weight movements, heavy poundag-es, and inflicting a great deal of stress onto your muscles. Youll be using an 8-12 rep range for upper body move-ments and 12-15 reps for lower body movements what we feel is typi-cally most conducive to muscle fiber hypertrophy. The difference now is that youre stronger, so you should be able to work with a slightly heavier weight in the hypertrophy range. The key is to select a weight that brings you to failure somewhere in the specified rep range (8-12 or 12-15)

using strict form and a controlled rep speed of 2-0-2 (up-top-down). Then, when you return to that specific ex-ercise in the following week, make it your goal to lift just a slightly heavier weight than your previous best, even if its just 5 or 10 pounds.

SUPPLEMENT TIP:Naturally enhance nitric oxide status for rock-hard muscle. Provides anti-catabolic effects. During this phase, incorporate the EPIQ MUSCLE STACK into your routine.

HYPERTROPHY PHASE TIP: Resist the urge to take long rest

intervals between sets. The goal for this phase is to subject your muscle fibers to a maximum amount of punishment and in this case, it means keeping your rest intervals to no more than 90 seconds.

AS YOU TRANSITION INTO THIS HYPERTROPHY PHASE AND

TRAIN IN A HIGHER REP RANGE, YOUR BODY WILL RESPOND WITH

INCREASES IN MUSCLE SIZE.

DONT GET IT CONFUSED, THE HYPERTROPHY PHASE IS NO WALK IN THE PARK.

PHASE 2HYPERTROPHY (4 WEEKS)


Rest Between Sets: 60-90 seconds.

Rep Speed: Quicker reps while focusing

on stretching and squeezing the muscle on every rep.

TRAINING REMINDER

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Pre-Workout Warm-Up: Do a 10 minute HIIT warm-up on the treadmill:








START TRAINING!

Sets/Reps For Every Exercise Unless Otherwise Noted: Same weight on every set. Take every set to failure or very close to failure.

UPPER BODY 3 4 sets x 8 12 reps

LOWER BODY 3 4 sets x 12 15 reps

*Unless otherwise noted.

* For weeks 2 to 4 logging charts, please go to pages 35 & 36


EXERCISE 8-12 REP MAX BARBELL UNDERHAND ROW

FRONT CABLE PULLDOWN

T-BAR OR CORNER ROWS

CLOSE-GRIP CABLE PULLDOWNS

WEIGHTED BACK EXTENSIONS

MONDAY BACK

TUESDAY CHEST

Incline dumbbell press

Flat dumbbell press Incline cable flyes Decline dumbbell press

WEDNESDAY CORE & CALVES

Decline board leg raises

Weighted cable crunches Hanging windshield wipers Plank with feet on stability ball

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MONDAY BACK

Barbell underhand row

Front cable pulldowns T-bar or corner rows Close-grip cable pulldowns Weighted back extensions

BARBELL UNDERHAND ROW

EXERCISE 8-12 REP MAX INCLINE DUMBBELL PRESS

FLAT DUMBBELL PRESS

INCLINE CABLE FLYES

DECLINE DUMBBELL PRESS

EXERCISE 8-12 REP MAX DECLINE BOARD LEG RAISES

WEIGHTED CABLE CRUNCHES

HANGING WINDSHIELD WIPERS

PLANK WITH FEET ON A STABILITY BALL

TUESDAY CHEST

WEDNESDAY CORE & CALVEST-BAR ROWS


FLAT DUMBBELL PRESS

REMINDER:During this phase, incorporate the EPIQ LEAN MUSCLE STACK into your routine by taking 1 caplet of EPIQ TEST daily.

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EXERCISE 8-12 REP MAX ONE ARM DUMBBELL SIDE LATERALS

DUMBBELL SHOULDER PRESS

SEATED REAR DELT RAISES

FRONT DUMBBELL RAISES

BARBELL SHRUGS

EXERCISE 8-12 REP MAX CLOSE-GRIP BARBELL BENCH PRESS

STRAIGHT BARBELL CURLS

LYING DUMBBELL EXTENSIONS

TWISTING DUMBBELL CURLS

OVERHEAD DUMBBELL EXTENSION

DUMBBELL HAMMER CURLS

THURSDAY DELTS & TRAPS

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One arm dumbbell side laterals

Dumbbell shoulder press Seated rear delt raises Front dumbbell raises Barbell Shrugs

FRIDAY ARMS

* Perform exercises in a superset with tricep, then bicep

Close-grip barbell bench press

Straight barbell curls (wide grip) Lying dumbbell extensions

(palms in) Twisting dumbbell curls

(simultaneous) Overhead dumbbell extension

(one-arm)

Dumbbell hammer curls

EXERCISE 8-12 REP MAX LEG EXTENSIONS

LEG PRESS

SMITH MACHINE SQUATS

ONE LEG KNEELING LEG CURLS

THREE DIFFERENT TYPES OF CALF RAISES

SATURDAY LEGS

SEATED CALF RAISES

ONE ARM DUMBBELL SIDE LATERALS

SATURDAY LEGS

Leg extensions

Leg press Smith machine squats One leg kneeling leg curls or

one leg lying leg curls

Three different types of calf raises 3 x 15 25 reps each

SUNDAY REST



REMINDER:During this phase, remember to take EPIQ TEST once a day.

UPPER BODY 3 4 sets x 8 12 reps

LOWER BODY 3 4 sets x 12 15 reps

*Unless otherwise noted.

* For weeks 2 to 4 logging charts, please go to pages 35 & 36


Sets/Reps For Every Exercise Unless Otherwise Noted: Same weight on every set. Take every set to failure or very close to failure.


Rep Speed: Quicker reps while focusing

on stretching and squeezing the muscle on every rep.

TRAINING REMINDER

Pre-Workout Warm-Up: Do a 10 minute HIIT warm-up on the treadmill:








START TRAINING!


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TRAINING GUIDE

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The Alpha Training SystemPHASE 3: Speed & Pump Phase (2 Weeks)

Youve just finished 8 weeks of hardcore Alpha training, grinded through 4 weeks of strength and power lifting, and increased your strength

on the big movements. You survived 4 weeks of hypertrophy training and subjected your muscles to the stimulus needed for gains in size. Youre now ready for whats next. The final 2 weeks of the Alpha Training System will push your body and mind to the absolute limit and test even the most hardcore lifters. Think about this for a minute: most sets start to burn around 15 reps. Now imagine if you were to push past that, past the pain, past the thought of stopping, and banged out 10 more growth-inducing reps. Welcome to the world of Speed and Pump training. You might normally associate higher reps with toning because thats what the meathead in your gym

told you. Forget the bro science. High-er reps extend the time under tension on the muscle and have been shown to induce more muscle damage, produce more growth factors post-workout, and stimulate muscle growth through some other lesser known pathways. At the end of the day, muscle growth has more to do with the amount of effort youre putting into your sets and not what number of reps you did. If you

want to treat your high rep sets easy, then sure youll tone. We say lift the heaviest damn weight you can lift for 20-25 reps. The muscle pump youll ignite from this type of training is just incomparable.

Performance athletes will also benefit from the speed element of this train-ing phase. We recommend selecting a weight thats about 50-55% of your max on most of your sets and perform-ing explosive (but controlled) continu-ous reps to failure, while attempting

to maintain a speed of 1-0-1 (up-top-down). Youll come out of the speed and pump training phase looking fuller, harder, and your neurological system will be fully charged to repeat the 10-week training cycle again!

PUMP & SPEED TRAINING PHASE TIP: Increase your carbohydrate intake

during this 2-week period by about 75-150 grams per day depending on your bodyweight and carbohydrate metabolism. It will help fully load your muscle glycogen levels and help you power through the higher reps and even make you look a little harder in the process.

IMAGINE IF YOU WERE TO PUSH PAST THE PAIN, PAST

THE THOUGHT OF STOPPING, AND BANGED OUT 10 MORE GROWTH-INDUCING REPS.

WELCOME TO THE WORLD OF SPEED AND PUMP TRAINING.

SUPPLEMENT TIP: EPIQ POWER includes a

powerful pump complex to prime your Phase 3 workouts, plus creatine HCl and beta-alanine for training performance.

EPIQ TEST delivers natural anabolic results without the negative effects afterwards.

THE MUSCLE PUMP YOULL IGNITE FROM THIS TYPE

OF TRAINING IS JUST INCOMPARABLE.

PHASE 3SPEED & PUMP PHASE (2 WEEKS)

Sets / Reps (unless otherwise noted): 3-4 sets of 20-25 reps taken close to failure.

Should start to burn after 17/18 reps.


Rep Speed: Explosive reps while still focusing on the

mind-muscle connection. Maintain speed through the entire set of 1 up, 1 down.

*For weeks 2 logging chart, please go to page 37

Supplements: Pre-Workout EPIQ POWER EPIQ STRENGTH

Post-Workout EPIQ ISOLATE

Daily EPIQ TEST EPIQ HARDENING

TRAINING REMINDER

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EXERCISE 20-25 REP MAX CABLE PULLDOWNS HEAD SUPPORTED BENT-OVER DUMBBELL ROW HAMMER STRENGTH PULLDOWNS

SEATED CABLE ROWS

BACK EXTENSIONS

EXERCISE 20-25 REP MAX INCLINE HAMMER STRENGTH OR SMITH MACHINE PRESS FLAT SMITH MACHINE PRESS

DECLINE HAMMER STRENGTH PRESS

CABLE CROSSOVERS

MONDAY BACKTUESDAY CHEST

TUESDAY CHEST

Incline Hammer Strength or Smith Machine press

Flat Smith Machine press Decline Hammer Strength press Cable crossovers


Bench v-ups

Decline board sit-ups Lying bicycle crunch Broomstick twists

Three different calf raises

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MONDAY BACK

Cable pulldowns

Head supported bent-over dumbbell row

Hammer strength or machine

pulldowns Seated cable rows Back extensions

EXERCISE 20-25 REP MAX BENCH V-UPS

DECLINE BOARD SIT-UPS

LYING BICYCLE CRUNCH

BROOMSTICK TWISTS

THREE DIFFERENT CALF RAISES


INCLINE HAMMER STRENGTH MACHINE PRESS

BENCH V-UPS

PHASE 3SPEED & PUMP PHASE (2 WEEKS)

Sets / Reps (unless otherwise noted): 3-4 sets of 20-25 reps taken close to failure.

Should start to burn after 17/18 reps.


Rep Speed: Explosive reps while still focusing on the

mind-muscle connection. Maintain speed through the entire set of 1 up, 1 down.

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EXERCISE 20-25 REP MAX

DUMBBELL SIDE LATERALS

CABLE ROPE FRONT RAISES

REVERSE PEC FLY REAR DELT BEHIND THE BACK SMITH MACHINE SHRUGS

EXERCISE 20-25 REP MAX CABLE CURLS

CABLE PRESSDOWN

EZ-BAR CURLS

LYING EZ-BAR EXTENSION

REVERSE EZ-BAR CURLS

UNDERHAND TRICEP PRESSDOWNS

THURSDAY DELTS

FRIDAY ARMS

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THURSDAY DELTS

Dumbbell side laterals

Cable rope front raises Reverse pec fly rear delt Behind the back Smith Machine

shrugs

FRIDAY ARMS

*Superset bicep first, then tricep

Cable curls

Cable pressdown Ez-bar curls Lying ez-bar extension Reverse ez-bar curls

Underhand tricep pressdowns

EXERCISE 20-25 REP MAX LEG EXTENSIONS

LEG PRESS

HACK SQUATS

SEATED LEG CURLS

TWO DIFFERENT CALF RAISES

SATURDAY LEGS SATURDAY LEGS

Leg extensions

Leg press Hack squats Seated leg curls

Two different calf raises

SUNDAY REST

TRAINING REMINDER

LYING EZ-BAR EXTENSION

EZ-BAR CURLS

Supplements: Pre-Workout EPIQ POWER EPIQ STRENGTH

Post-Workout EPIQ ISOLATE

Daily EPIQ TEST EPIQ HARDENING

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TRAINING GUIDE

FILTHY FIFTY

TM

Performance Tests W.O.D. Challenges

The Alpha Training System is not just about building high quality, ultra-lean muscle and filling out your shirts with more size. Its also about becoming stronger, faster, and more powerful to dominate any sport you play. To objectively gauge your strength, speed, and power while on the Alpha Training System, were providing you with a few hardcore Crossfit W.O.D.s (Workout of the Day) to use as routine performance tests throughout the 10 weeks. We suggest performing one of these workouts every 2 weeks on a day that you feel fresh and ready to tear it up. Do not combine one of these performance tests with one of the Alpha Training Workouts in the same session. Do it separately, either in the morning or on a day that is scheduled as a rest day.

COMPLETE? Y OR N TIME TO COMPLETE

FILTHY FIFTY FOR TIME:

50 box jump, 24 inch box

50 jumping pull-ups 50 Kettlebell swings,

1 pood (35 lbs.) Walking lunges, 50 steps

50 knee to elbows

50 push press, 45 pounds 50 back extensions 50 wall ball shots, 20 pound ball

50 burpees

50 double unders

PERFORMANCETEST #1

BOX JUMPSUPPLEMENT TIP:Before doing these W.O.D. Challenges, take a serving of EPIQ POWER 30-60 minutes prior for peak performance

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RANKEL

LINDALINDA PERFORM AS A CIRCUIT:

Deadlift 1.5 your bodyweight

Bench your bodyweight Power clean 75% of your

bodyweight For 10 reps, 9 reps, 8 reps, 7 reps,

6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 repin the shortest amount of time possible.

RANKEL

225 lbs deadlift for 6 reps

7 burpee pull-ups 10 KB swings, 2 poods (70 lbs.) Fast run, 200m

For AMRAP (as many rounds as possible) in 20 mins

NUTRITION GUIDE

TM

Overview The Ripped Meal Plan

There is no magic diet or quick fix nutritional trick that will get you looking ripped and muscular. Go ahead, test out every fad, gimmick diet out there, and youll come back to the inevitable truth. For 98% of us, we have to eat

frequent, small, clean, and nutritious meals to fuel training, feed muscles and starve fat. Training is the stimulus for muscle, growth and improving athletic performance, but its nutrition that is the foundation for recovery and progression on any training program. In other words, you cant out-train a bad diet. The Ripped Meal Plan is about making the right food choices, eating the right foods at the right time, and balanc-ing your macronutrients to maintain a ripped and muscular

physique. Were not saying its going to be easy. If eating super clean was easy, then every gym you walked into would be packed with shredded physiques. But theyre not. Its fairly common to see big dudes lifting heavy weights, but not so common to see strong, shred-ded athletes on a regular basis. Thats because many people lack the disci-pline it takes to consistently eat clean and make it a lifestyle. Now is your chance to transition into that lifestyle. It all starts now.

NUTRITION IS THE FOUNDATION FOR RECOVERY AND

PROGRESSION ON ANY TRAINING PROGRAM. IN OTHER WORDS, YOU CANT OUT TRAIN

A BAD DIET.

LINDA & RANKELPERFORMANCETEST #2

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NUTRITION GUIDEMeal Construction Ripped Meal Plan

Steps to create your own Ripped Meal Plan.

Sample Meal Plan below is designed for a 170-200 pound, relatively lean male looking to gain lean muscle. If your focus is more to lean out: remove 2 of the complex carbs and replace one of them with a serving of fats. Also remove the fruit portions and replace them with a veggie option. If you are a very hardgainer: have a serving of complex carbs with every meal. Add two servings of healthy fats to the meal plan. Increase your pre- and post-workout carb intake to 1 servings.

Satisfy the protein/complex carb/fruit/ veggie/fats requirements for each meal by selecting a food from the Best Sources List.

Fill in the blank Custom Meal Plan on the next page with your selected foods.

1.5 cups egg whites with 2 eggs (uncooked)

1 serving EPIQ ISOLATE

6 oz. chicken breast (cooked)

7 oz. white fish (cooked)

6 oz. salmon (cooked)

6 oz. lean red meat (flank/skirt/top sirloin/round/loin cooked)

7 oz. ground turkey or chicken (cooked)

6 oz. pork tenderloin

6 oz. game meats (buffalo, bison, venison)

1 cup low fat/fat free cottage cheese or Greek style yogurt

cup quick oats (uncooked)

slices Ezekiel toast

cup cream of rice (uncooked)

cup corn grits (uncooked, no butter)

7 oz. quinoa (cooked)

8.5 oz. sweet potato

8 oz. baked or white potato

6.5 oz. pasta (gluten free or whole wheat)

cup broccoli or Brussels sprouts

cup asparagus

cup cauliflower

cup green or yellow beans

cup cabbage

1 cup spinach or bok choy or kale

1 cup mixed greens salad

cup green, yellow or red peppers

cup zucchini or eggplant

1 grapefruit or orange

cup blueberries

cup strawberries

cup raspberries

1 apple

cup grapes

cup pineapple

1 peach or nectarine

2-3 kiwis

cup raw nuts

1 tbsp cashew

butter

1 tbsp natural peanut, almond butter

1 avocado

cup pumpkin seeds

1 tbsp olive oil or macadamia nut oil

1 tbsp cold processed flax oil

1 tbsp ground flax seeds

1 tbsp MCT oil

1 tbsp chia seeds

Protein Complex Carbs Veggies Fruit Fats

Add a little flavor to your meal plan and get more protein with a delicious EPIQ ISOLATE shake.

REMINDER

MEAL PLAN SCHEDULE

Meal 1: Protein/Complex Carb/Fruit

1 protein 1 complex carb 1 fruit

Meal 2: Protein/Complex Carb/Veggie/Fats

1 protein serving complex carb 1 serving fats

Meal 3: Protein/Complex Carb/Veggie

1 protein 1 complex carb 1 veggie

Pre-workout: Follow recommendations listed for each Alpha Training Phase

Train: Alpha Training System Workouts

Meal 4: Post-Workout Shake

1 serving EPIQ ISOLATE 1 serving fast digesting carbs

(ie. rice milk, oat milk or 3 rice cakes)

Meal 5: Protein/Complex Carb/Fruit

1 protein 1 complex carb 1 fruit

Meal 6: Protein/Fat

1 protein 1 fat

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THEYRE HARDCORE WORKOUTS THAT TAKE A TOLL ON YOUR MUSCLES, NEUROLOGICAL SYSTEM

AND DEMAND THAT YOU GIVE PROPER ATTENTION TO YOUR POST-WORKOUT NUTRITION

FOR RECOVERY.

The Alpha Training System and Per-formance Tests are not for beginners. Theyre hardcore workouts that take a toll on your muscles and neurologi-cal system and demand that you give

proper attention to your post-workout nutrition for recovery. Heavy, com-pound lifting can stimulate produc-tion of the muscle-attacking, catabolic hormone cortisol and the body can slip into a catabolic state. The sooner you can feed your muscles the better. To help achieve this, take a serving of EPIQ ISOLATE with you to the gym in a shaker cup so its ready for you when you finish your last set. Down it with some fast-digesting carbs (see meal plan) and youve got a rapid influx of an ultra-clean quality protein and amino acids with carbs to off-set the catabo-lism and get a head start on recovery.

The EPIQ ISOLATE advantage is that it also provides sustained release pro-teins as well (milk and casein proteins) to carry you over to your next meal and keep your body in an anabolic, amino acid rich environment ideal for recov-ery and growth.

SUPPLEMENT TIP:The sooner you can feed your muscles after a workout the better, so take a serv-ing of EPIQ ISOLATE in a shaker cup with you to the gym so you can have it when you need it most!

NUTRITION GUIDE

TM

Meal Plan Schedule Logs

NUTRITION GUIDE

TM

Post-Workout Nutrition

1 Protein

1 Protein

1 Protein

1 Protein

1 Protein

1 Complex Carb

Serving Complex Carb

1 Complex Carb

1 Complex Carb

1 Fat

1 Serving Fast Digesting Carbs

1 Serving EPIQ ISOLATE

1 Fruit

1 Serving Fats

1 Veggie

1 Fruit

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AL 5

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1 Protein

1 Protein

1 Protein

1 Protein

1 Protein

1 Complex Carb

Serving Complex Carb

1 Complex Carb

1 Complex Carb

1 Fat

1 Serving Fast Digesting Carbs

1 Serving EPIQ ISOLATE

1 Fruit

1 Serving Fats

1 Veggie

1 Fruit

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TRAINING CHARTS TRAINING CHARTSPHASE #1: STRENGTH & POWER (4 WEEKS) PHASE #2: HYPERTROPHY (4 WEEKS)

EXERCISE 6-8 3-5 REP MAX REP MAX

BENT-OVER BARBELL ROWS

INCLINE BARBELL PRESS WIDE GRIP UNDERHAND CABLE PULLDOWN FLAT BARBELL PRESS STRAIGHT BAR CURLS OVERHEAD EZ-BAR EXTENSIONS









FRONT CABLE PULLDOWN T-BAR OR CORNER ROWS CLOSE-GRIP CABLE PULLDOWNS




DUMBBELL SHOULDER PRESS SEATED REAR DELT RAISES FRONT DUMBBELL RAISES

BARBELL SHRUGS


CLOSE-GRIP BARBELL BENCH PRESS

STRAIGHT BARBELL CURLS LYING DUMBBELL EXTENSIONS TWISTING DUMBBELL CURLS





FLAT DUMBBELL PRESS INCLINE CABLE FLYES DECLINE DUMBBELL PRESS


DECLINE BOARD LEG RAISES

WEIGHTED CABLE CRUNCHES HANGING WINDSHIELD WIPERS PLANK WITH FEET ON A STABILITY BALL


LEG PRESS

BARBELL SQUATS LYING LEG CURLS HANGING LEG RAISES HEAVY MED BALL WOODCHOPPER CALF RAISES


LEG PRESS



LEG PRESS



WIDE GRIP WEIGHTED CHINS

INCLINE DUMBBELL PRESS BENT-OVER BARBELL ROW FLAT DUMBBELL PRESS EZ-BAR BICEP CURLS LYING EZ-BAR TRICEP EXTENSIONS








ONE LEG PRESS

FRONT BARBELL SQUAT SEATED LEG CURL WALKING BARBELL LUNGES STABILITY BALL PASS DECLINE OBLIQUE TWISTS


ONE LEG PRESS



ONE LEG PRESS


MONDAY UPPER LOG MONDAY UPPER LOG MONDAY UPPER LOG MONDAY BACK


FRIDAY ARMS

TUESDAY CHEST


LEG EXTENSIONS

LEG PRESS SMITH MACHINE SQUATS ONE LEG KNELLING LEG CURLS


SATURDAY LEGS


TUESDAY LOWER & CORE LOG TUESDAY LOWER & CORE LOG TUESDAY LOWER & CORE LOG

THURSDAY UPPER LOG THURSDAY UPPER LOG THURSDAY UPPER LOG

FRIDAY LOWER & CORE LOG FRIDAY LOWER & CORE LOG FRIDAY LOWER & CORE LOG

WEDNESDAY REST WEDNESDAY REST WEDNESDAY REST

SATURDAY REST SATURDAY REST SATURDAY REST

SUNDAY REST SUNDAY REST SUNDAY REST SUNDAY REST

PHASE 1: WEEK #2 PHASE 1: WEEK #3 PHASE 1: WEEK #4 PHASE 2: WEEK #2


DUMBBELL SIDE LATERALS

CABLE ROPE FRONT RAISES REVERSE PEC FLY REAR DELT BEHIND THE BACK SMITH MACHINE SHRUGS


CABLE CURLS

CABLE PRESSDOWN EZ-BAR CURLS LYING EZ-BAR EXTENSION

REVERSE EZ-BAR CURLS

UNDERHAND TRICEP PRESSDOWNS


INCLINE HAMMER STRENGTH

FLAT SMITH MACHINE PRESS DECLINE HAMMER STRENGTH PRESS CABLE CROSSOVERS


BENCH V-UPS

DECLINE BOARD SIT-UPS LYING BICYCLE CRUNCH BROOMSTICK TWISTS THREE DIFFERENT CALF RAISES

MONDAY BACK

THURSDAY DELTS

FRIDAY ARMS

TUESDAY CHEST


LEG EXTENSIONS

LEG PRESS HACK SQUATS SEATED LEG CURLS

TWO DIFFERENT CALF RAISES

SATURDAY LEGS


SUNDAY REST

PHASE 3: WEEK #2





MONDAY BACK

SUNDAY REST

PHASE 2: WEEK #4








BARBELL SHRUGS












MONDAY BACK


FRIDAY ARMS

TUESDAY CHEST


SUNDAY REST

PHASE 2: WEEK #3

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TRAINING CHARTS TRAINING CHARTSPHASE #2: HYPERTROPHY (4 WEEKS) PHASE #3: SPEED & PUMP PHASE (2 WEEKS)

High Intensity Training Principle ExplanationsIncorporate one of these techniques on your last set to push beyond failure and increase the amount of tension applied to your muscles.

Drop Sets: After youve reached failure with a certain weight, instead of stopping the set to rest, pick up a slightly lighter weight (about 40-50% less) and complete another 5-10 reps of the same exercise with the lighter weight. Reach failure with the reduced weightand reduce the weight again if possible and keep going for another 5-10 reps. This would be called a double drop set.

Forced Reps: After youve reached muscular failure on your own during an exercise, get a spotter to help you complete an additional 2-4 reps with their light assistance. You should have to struggle a little on the additional 2-4 reps. If you do not have access to a spotter, choose a uni-lateral movement and use the other free arm to provide the assistance.

Partial Reps: Once youve reached failure on an exercise using the full range of motion, instead of stopping the set as you normally would, keep it going for another 5-10 reps by moving the weight through the part of the movement where you are the strongest (typically the upper portion of the range).

Supersets: Involves combining two exercises together and performing them consecutively without any rest from the first to the second exercise. Supersets can be done for the same muscle group or opposing muscle groups. When done for the same muscle group, start with a heavier, compound movement and follow with a relatively lighter isolation movement. Alternatively, some common examples of opposing muscle supersets are biceps/triceps, quadriceps/hamstrings, chest/back and abs/lower back.

Negatives: Most exercises are comprised of a concentric and eccentric muscle contraction. In a concentric contraction, muscles produce force while shortening under tension. An eccentric contraction on the other hand occurs when muscles produce force while lengthening under tension. Because muscles are generally stronger in the negative portion of a lift, one training technique used to increase intensity and extend your set beyond failure is negatives. This principle shifts a great deal of focus and tension on the eccentric portion of the lift and is typically done after concentric failure has been reached. For example, on the bench press, you would reach failure with as many reps as you could manage with a given weight, then have a training partner assist you to lift the bar through the concentric (up) portion of the lift and you slowly lower the bar through the negative (down) portion of the lift for an extra 2-4 reps.


CABLE PULLDOWNS

BENT-OVER DUMBBELL ROW HAMMER STRENGTH PULLDOWNS SEATED CABLE ROWS

BACK EXTENSIONS


LEG EXTENSIONS



SATURDAY LEGS




BARBELL SHRUGS







FRIDAY ARMS




TUESDAY CHEST





SATURDAY LEGS


LEG EXTENSIONS



NAI is the owner of the registered trademark CarnoSyn. Distributed by Iovate Health Sciences U.S.A. Inc. 1105 North Market Street, Suite 1330, Wilmington, DE 19801.

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.

These materials have been created and supplied solely by Iovate and have not been reviewed by GNC.


TM

Epiq Series Catalogue

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Transcript of Epiq Series Catalogue