Week 1-2 Rest 60 seconds between exercises Day 1: Lower body Front squat: Rest 60-90 secs between sets (2x10,8,6 reps) 5-sec eccentric Romanian deadlift: Rest "I'll throw exotic compound movements or a kettlebell activity in with my body parts to make sure I can apply the strength with movement," he says. H‰”—MnÜ0F÷s MuscleTech Athlete & Fitness Model Marc Megna Talks With Simplyshredded.com How did you get started with bodybuilding? He has the strongest mental fortitude of anyone I have ever met and that drives me every day to be better, not only in the gym but in life as well. ê¤NµÅÅÍ!ï�b…j+/´HR-ùB3±ñyÃêüÑùr3”Ù�(²ibLİLŒ’�RJ™†To$Ğâkh$PL¦êì~ëR¤»mÇ{jǺ­K!ÔCæ˜YĞÊE7hİ¢Zª™ÎD'ˆ¦¤EGعÓRè„é´A:1;íP…ÕşvVÛØÅ,�Ãvâ`˜K1Ü÷ë02Ao½öF�”2PÊ`)c00ÓÚ½‘’ı‰&J2n¦86PNÏÚÆŞ¨±õêN“Seã�VÔªY3jͬ[ŠO®— ŠK€CË^ËHP^IPJy¼ÇÁ{ƒÃi»ZêüøwµØùéïj¹(¯ĞÎÍ�ÜóéÆ+ûvºñ NÏòÖËb“�Ûôè)�XöÑšNfº?¦Æu�û×ÛŸµOÖvÜúÅ8[}ĞôşkkÔi;®d?o�Û7]. more exercises, + As I approach 40, I have never felt better. Megna played college and pro football, but now he is all about new challenges, great and small. The Jets took him in the sixth round of the '99 draft but released him after training camp. + Rest your feet in the cradles of a suspension apparatus (such as a TRX) and perform push-ups with your hands touching—your thumbs and fingers will make a diamond shape. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Growing up in the blue-collar town of Fall River, Mass., Megna was overweight, dyslexic, and a target for bullies. ŸÀõgéE�Ğm»èı7±,Ê©M™şˆ A0y")�$~}~}ş-´¸ı‡–�hM‹wɯ!Å´üşûiÿh¿KXó––?Ÿ¯Ë Marc Megna trains for strength, speed, agility, and power. There are a million reasons why Muscletech performance coach Marc Megna shouldn't be living his dreams. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. more exercises. "Marc has helped me accomplish my goals and produce results - continuously gaining lean muscle, reducing body fat and performing physically and mentally at a high level. Avoid injury and keep your form in check Now that he's a coach, he's already lived it, so he'll find better ways to do things for athletes." "I remember sitting in the locker room, staring at my jersey, and being in awe of it all.". He genuinely cares.". Already have a Bodybuilding account with BodyFit? more exercises. View our enormous library of workout photos and see exactly how each exercise Train like a pro. Megna is your kind of guy for two reasons: he worked his ass off for all of it, and he doesn't think it makes him any better than you. He brought information about what it's like to be an athlete. ", "Marc is the best fitness professional I have ever met. Marc Megna trains football players to peak when NFL contracts are on the line, so he's pretty sure he can whip you into shape to handle a touch game with your buddies. For the speed exercises, use 55% of your max and move the weight as explosively as you can. His grandfather was an avid lifter who trained Everett Sinderhoff, a bodybuilding sensation in the 1940s. Featured on the cover of January 2012’s Muscle & Fitness, Megna broke down his one week workout in the magazine, and we’re here to give you 11 more weeks of pure muscle building with the workout below. What else can you do but coach or be an analyst? r1—„|,prA¬N™ôğÇèÓÃoªo”îŞ(ÍŞ(޽K¢µx•ÛÃæ0Ïî0?ìáİ?å¼:Š«;H³;Hs¹¡iM4ùı“ı¯‡,É–å=:%7‰=p,øY”{ğüT},ÀŸU4¥Mî ͱƒ©Y@zÄ6yƒtïoJ¤Y¤Ç^‚x÷&SAš½Azxƒ8{›ê ÒÃÛVoïŞÎä Òì ÒÃÄï*Îõ‚ñnã¬ó‡{Şêşô‰*9wofk�ŞoªFÒ…T/ªì� ^ck×ú§×Ğú%å³d™,Ş Ü#GKƒ€ğ±‹z¯w ŒíËEÆà>4Tp\xåxPxåƈğ View our enormous library of workout photos and see exactly how each exercise At age 12, Megna discovered the gym. "I told my mom all I wanted for my birthday was a membership to the gym, and I went every single day," he says. "But I went to school and practices early, stayed late, and eventually got a full scholarship to the University of Richmond—and no one in my family has ever gone to college.". 9 His plan will build your physique and boost your performance. Selecting a trainer is extremely important on two levels the physical part and the mental motivational part. After breakfast, he will train half a dozen clients before noon, and then switch facilities to train a half dozen more before the day is done. Split: Perform each workout (Day 1, 2, 3, and 4) once per week, resting at least a day between each session. Perform a glute-ham rasie, or, if your gym doesn’t have a glute-ham apparatus, rest your knees on the floor and hook your ankles under something sturdy. Place a barbell on your lap and rest the back of your shoulders across a bench (your body should be perpendicular to it). "I have a difficult time learning and staying focused," he says. Marc’s guidance has significantly improved my mobility, flexibility and core strength with creative and well-thought-out programs geared to my specific needs. Megna made every sacrifice. "Every single thing I did, I wanted to do it right—no shortcuts. Here is how you do it. On top of it, Marc is a true inspiration and brings out the best in me. He was raised by a single mother who worked multiple jobs, and he knew he wouldn't go to college without financial assistance. At some point, my athletic ability started to catch up with my work ethic." "You look at what he's accomplished and gone through, and you'd think there's room for an ego," DeMayo says, "but he has none. Already have a Bodybuilding account with BodyFit? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! What are you doing for the next three months? Megna's discipline never wavered. Muscle & Fitness magazine was founded by Joe Weider in 1935, and its content focuses on fitness and bodybuilding. Already banged up from years of collisions, Megna saw his career end during a pass rush when a lineman jumped on his shoulder, causing Megna to tear three discs in his back. Prep yourself for pick-up football this spring with Marc Megna's preseason plan. His bench press got up to 450 pounds and his squat to 650. At the peak of the program, Phase 4 scales all previous phases of the regimen together to create the ultimate fitness routine with another increase in physical responsibility. Prep yourself for pick-up football this spring with Marc Megna's preseason plan. In fact, even his Little League coach told him: "Sports aren't for you.". His knowledge and motivational skills are simply unrivaled.

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