In the world of fitness, achieving sustainable and long-lasting results is a goal shared by many. Whether you're a seasoned athlete or just starting your fitness journey, the importance of injury prevention and muscle growth cannot be overstated. That's where Coach Casey, with over two decades of experience in coaching and competing across various sports, stands out. His passion for injury management and his expertise in the field make him a valuable resource for anyone looking to train sustainably and enjoy longevity in their fitness journey.
Coach Casey's insights into the Vitruvian Advanced Muscle Growth program shed light on the path to achieving your muscle-building goals while minimizing the risk of injuries. With a program designed to stimulate muscle growth through a well-rounded approach, it's suitable for individuals of all training levels. If you're looking to overcome plateaus, increase muscle size, and enhance muscle tone and density, this program is your ticket to success. And the best part? You won't need to spend hours in the gym; an hour to 90 minutes with the Vitruvian Trainer+ is all it takes. Coach Casey's tips and tricks, shared on his Instagram, can further elevate your training experience, helping you target and engage the right muscles effectively. With Coach Casey's guidance, you're on your way to a resilient, injury-free, and rewarding fitness journey
Q1: What can we expect from the block/program, and what is the goal?
The goal of AMG is to elicit the necessary muscle stimulus to create change in muscle belly size and density. As a person progresses in their training age, hypertrophy demands need to adapt. What started out as the minimal exercise dose of reps and sets to create change and size, gets harder to achieve the longer we train throughout our lives.
What makes “hypertrophy” hypertrophy: Stimulus.
We need to stimulate the muscle groups with Volume ranging between 12-16 working sets per week per muscle group. We need to hit the muscles with a wide range of schemes to achieve an anabolic environment for growth, hitting between 8-30 reps, ideally getting close to technical failure. That means those last few reps are HARD; the weight doesn’t need to be heavy, but the intention and execution have to be maximum effort/intent. Squeeze and feel those few reps of 8lbs/4kgs that feel like 100.
We need to hit angles/ ROMs and maintain tension throughout the whole human movement system. Wide, close, neutral, quarter rep, ATG squats, pronated, supinated, cluster, eccentric, this list can go on and on, but these slight variations are integral to building a muscular physique that will be resilient to injury and pain. We want some soreness. You can expect some; we don’t want pain.
Q2: Who is this program for?
This program can be done by anyone wanting to increase muscle size and muscle mass. This program, and true hypertrophic training is not easy. It’s not exactly “fun” and exciting, and it can be tediously grueling. However, it will create results and will increase your “mind-muscle connection.”
If you want to challenge your mental toughness, this can also be a fun way to see how far you can push yourself and see what kind of grit you have.
Q3: Why should I join the program?
If you have made progress building muscle in the past but find it starting to slow or become increasingly harder to develop. You’ve hit a plateau in your training, are chasing the pump, want to gain some size, or increase muscle tone/density this is for you.
Q4: How much time do I need to set aside?
Typically in my old school training, there would be long 2-3 hours spent in the gym. With the Vitruvian, the intention needed and muscle stimulus it recruits, you shouldn’t have to spend that much time. I wish I had this machine years ago, but now it’s here and you’ll be able to get the same amount of training stimulus in an hour to 90 minutes.
Q5: What tips & tricks do you have to make the most of the exercises?
I have found over the years that certain adjustments and angles target and feel better in my muscles. So I will post on Instagram different setups for hitting different exercises. The main thing is what helps you “feel” the muscles you’re targeting the best. I love pullovers and found setting up in an incline bench press position helps me get a way better full ROM lat engagement for pullovers on Vitruvian than using a single cable or rope.
In the realm of fitness, gaining muscle and staying injury-free are not mutually exclusive goals; they go hand in hand. Coach Casey's wisdom, honed over two decades of coaching and competing across diverse sports, shines a light on how to achieve this balance effectively. As we explored the Vitruvian Advanced Muscle Growth program through his eyes, it becomes clear that sustainable muscle growth is an art and a science.
Whether you're a beginner, an intermediate enthusiast, or an advanced athlete, Coach Casey's program offers something valuable for everyone. It's not about spending countless hours in the gym; it's about maximizing your time with precision and intention. And with the Vitruvian Trainer+ at your disposal, you have the tools to achieve your fitness goals efficiently.
As Coach Casey shares his tips and tricks on Instagram, remember that these small adjustments can make a world of difference in your training. The variations he suggests can help you target the right muscles and elevate your workout experience.
So, whether you're looking to overcome plateaus, gain muscle size, or enhance muscle tone and density, this program, guided by Coach Casey's expertise, is your blueprint to a resilient, injury-free fitness journey. Take these insights to heart, and let your fitness story be one of longevity and sustainable growth. Your muscles will thank you, and so will your future self.
You can find Coach Casey's instagram @strengthbycasey