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HIGH FREQUENCY FULL BODY PROGRAM: INTERMEDIATE To ADVANCED
This is the perfect training program for intermediate to advanced lifters looking for something NEW to spark amazing results. This program is unlike anything you’ve done before. Ditch the “bro-split” and go with this new full body, 5 day per week program that uses the latest scientific research to drive muscle growth in experienced lifters. Available as electronic copy only.
THIS PROGRAM IS DESIGNED FOR INTERMEDIATE TO ADVANCED TRAINEES WHO ARE IN NEED OF SOMETHING NEW TO DRIVE CONTINUED PROGRESS. THIS IS A VERY UNIQUE TRAINING STYLE THAT USES THE HIGHEST POSSIBLE FREQUENCY OF TRAINING (HITTING EVERY MUSCLE 5 DAYS A WEEK). RESEARCH SHOWS THAT MUSCLE PROTEIN SYNTHESIS SPIKES AND RETURNS TO BASELINE WITHIN A 24 HOUR PERIOD IN EXPERIENCED TRAINEES. IN ORDER TO MAXIMIZE GROWTH, IT MAY BE BENEFICIAL FOR INTERMEDIATE-ADVANCED LIFTERS TO STIMULATE MUSCLES MORE FREQUENTLY THROUGHOUT THE WEEK.
FULL BODY TRAINING HAS SEVERAL OTHER ADVANTAGES • REDUCED SORENESS = BETTER PERFORMANCE • IMPROVED RECOVERY CAPACITY = MORE PROGRESS • IMPROVED MIND-MUSCLE CONNECTION PER EXERCISE = MORE FOCUS • HIGH QUALITY VOLUMES = BETTER MUSCLE GROWTH
THIS PROGRAM IS DESIGNED FOR INTERMEDIATE TO ADVANCED TRAINEES WHO ARE IN NEED OF SOMETHING NEW TO DRIVE CONTINUED PROGRESS. THIS IS A VERY UNIQUE TRAINING STYLE THAT USES THE HIGHEST POSSIBLE FREQUENCY OF TRAINING (HITTING EVERY MUSCLE 5 DAYS A WEEK). RESEARCH SHOWS THAT MUSCLE PROTEIN SYNTHESIS SPIKES AND RETURNS TO BASELINE WITHIN A 24 HOUR PERIOD IN EXPERIENCED TRAINEES. IN ORDER TO MAXIMIZE GROWTH, IT MAY BE BENEFICIAL FOR INTERMEDIATE-ADVANCED LIFTERS TO STIMULATE MUSCLES MORE FREQUENTLY THROUGHOUT THE WEEK.
FULL BODY TRAINING HAS SEVERAL OTHER ADVANTAGES • REDUCED SORENESS = BETTER PERFORMANCE • IMPROVED RECOVERY CAPACITY = MORE PROGRESS • IMPROVED MIND-MUSCLE CONNECTION PER EXERCISE = MORE FOCUS • HIGH QUALITY VOLUMES = BETTER MUSCLE GROWTH
106 pages, Kindle Edition
Published May 9, 2020
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Displaying 1 of 1 review
October 17, 2021
As you can find below, I have learned from this book that I also was an 'average gym-goer' doing the body part split routine. Now, after reading about high-frequency training, I will definitely give it a try and see if this new way works better for me.
Ask an average gym-goer and he or she will probably say some kind of body part split. Maybe something that looks like this:
Bodypart (“Bro”) Split
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday – Shoulders/abs
Friday - Arms
Saturday - Rest
Sunday - Rest
Rather than doing this for your chest….
Monday – Bench Press [3 sets], Cable Crossovers [3 sets], Incline DB Press [3 sets],
Dips [3 sets]
Tuesday – Rest (no chest)
Wednesday – Rest (no chest)
Thursday – Rest (no chest)
Friday – Rest (no chest)
Do this instead…
Monday – Bench Press [3 sets]
Tuesday – Cable Crossovers [3 sets]
Wednesday – Incline DB Press [3 sets]
Thursday – Dips [3 sets]
Friday – Rest
This “extra weight” on the bar may cause additional stress on the joints and soft tissues without any additional benefit in terms of hypertrophy. This was highlighted in a 2013 study by Bloomquist and colleagues, which found that going through a full range of motion resulted in greater increases in muscle mass than using a partial range of motion.
Ask an average gym-goer and he or she will probably say some kind of body part split. Maybe something that looks like this:
Bodypart (“Bro”) Split
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday – Shoulders/abs
Friday - Arms
Saturday - Rest
Sunday - Rest
Rather than doing this for your chest….
Monday – Bench Press [3 sets], Cable Crossovers [3 sets], Incline DB Press [3 sets],
Dips [3 sets]
Tuesday – Rest (no chest)
Wednesday – Rest (no chest)
Thursday – Rest (no chest)
Friday – Rest (no chest)
Do this instead…
Monday – Bench Press [3 sets]
Tuesday – Cable Crossovers [3 sets]
Wednesday – Incline DB Press [3 sets]
Thursday – Dips [3 sets]
Friday – Rest
This “extra weight” on the bar may cause additional stress on the joints and soft tissues without any additional benefit in terms of hypertrophy. This was highlighted in a 2013 study by Bloomquist and colleagues, which found that going through a full range of motion resulted in greater increases in muscle mass than using a partial range of motion.
Displaying 1 of 1 review