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Taking body measurements a few times a year can also be helpful arms, thigh, waist, neck but simply focusing on steady strength progression will be your best proxy for determining muscular progress. A: How you respond to training will be largely determined by genetic factors. As a rough ballpark estimate for untrained male individuals, lbs of muscle gain per month is reasonable lbs of muscle gained in your first year.

For early intermediates with about 1 year of lifting experience, progress will likely slow down to roughly 0. For practical purposes, women can divide muscle gain estimates in half.

A: Gym equipment is optional as there are no required pieces of equipment to gain muscle and increase strength. With that being said, investing in an 10mm prong or lever belt, knee sleeves, squat shoes, and straps can be beneficial in allowing you to lift more weight for certain exercises.

When should I wear it? A: Optionally use a lifting belt for working sets on exercises like squats, deadlifts and overhead military presses. Is the program not working? A: Muscle soreness is largely attributed to eccentric contractions [22] and long muscle length contractions [23]. With that said, the main goal of the program is to establish a strength foundation, not to get you feeling sore.

In fact, reduced soreness over time indicates that your body is adapting and recovering, which is actually a good thing for continued progress. Should I skip the gym until I am not sore? A: You may experience increased soreness when you first begin the program because it is presenting a new stress to your body. Foam rolling can help reduce DOMS [25] and increase ROM [26], so if you are consistently getting sore week after week, consider adding a short minute foam rolling routine at the end of the workouts.

Otherwise, training while sore is not inherently problematic for muscle growth unless it puts you at an increased risk of injury.

Otherwise, in the case of mild soreness, perform a slightly longer warm up for each exercise and use your own discretion with avoiding injury being a top priority. One extra rest day will not set you back very far, but a serious injury will. A: Eating in a slight caloric surplus will yield the best results and best recovery, however, if your main goal is fat loss, eating in a caloric deficit will be necessary.

As a beginner, you can continue to make strength and size progress while in a moderate caloric deficit and achieve body recomposition lose fat and build muscle at the same time if protein intake is sufficient 0. Can I add to it? Why is there such little exercise variation from week to week? A: Changing exercises from week to week is more likely to flatten out the strength progression curve. While there is some variation from week to week, most exercises are kept constant to ensure both progression by adding volume incrementally to these specific movements and mastery of exercise form and technique.

If after 8 weeks you feel like you need to switch things up, then you can run one of the other 2 programs included in this manual. There are 3 different splits.

Which one should I run? Since adherence and sustainability are arguably the most important factors for long term success, it is important to start with a program that you think you will enjoy and actually stick to. Have a look through the 3 programs and go with the one that looks most appealing to you. What do I do after I finished the program? You have the option of running back through the same program again for another 8 weeks or moving on to one of the other splits provided.

After the year mark of running these programs, you will likely want to graduate on to one of my Intermediate Programs. What are the blank boxes in the middle of each program for? They are for you to track your weights each week, so you can focus on strength progression from week 1 to week 8. Of course, this will only work if you print the program out. The other option would be to keep a notebook and simply pencil in your lifts each week.

Keeping up with this habit of tracking is going to be an extremely important part of your success on this program. Please direct all other question to [email protected] Please avoid directing questions about this program to my social media as it is not a reliable means of making contact with me or getting the correct information. Warming up should function to increase your core body temperature, which improves performance [1] [2].

Your circadian rhythm also helps determine your core body temperature at any given point in time. When you wake up, your core body temperature is at its lowest, and it increases throughout the day. Secondly, warm-ups serve as a way to increase muscle activation. Doing dynamic warm-ups exercises and drills which take you through a range of motion can improve performance and force output [4].

A proper and complete warm up helps strengthen this mindfulness. Lastly, foam rolling has been shown to reduce DOMS delayed onset muscle soreness [5]. Light foam rolling for minutes prior to lifting is recommended. Before beginning with your working weight for the first exercise for each bodypart, perform a basic loading pyramid where you pyramid up in weight with light sets, getting progressively heavier until you reach your working weight for that exercise.

While I encourage you to run the program as written and include all of the listed exercises if possible, in the case of risking an injury or flare up, it is always wise to avoid exercises that you think may cause pain and stick to exercises that you can perform safely. The exercises below are the ones that most commonly require substitutions. When making a substitution, keep the sets, reps, rest times, etc. Below is one example of how you could set your training week up for each routine, but keep in mind that as long as you are getting all of your training sessions in by the end of the week, how you space out your rest days is much less important.

For this reason, this program focuses primarily on building a solid strength base with carefully selected, fundamental movements. The exercises included here should be mastered before moving on to other more complex or more niched variations. The program sticks mainly to compound movements exercises which use multiple joints and go through a large range of motion.

Since compound movements move multiple joints, they generally stimulate more overall muscle mass than isolation movements single joint movements and as such optimize your time and effort investment in the gym.

Progressive overload is generally regarded as the most important programming principle for all strength and size related goals. Because of the correlation between muscle size and strength [8] we simply cannot ignore the interplay between getting stronger and getting bigger, especially when building a solid foundation.

In this program, progression will occur in the form of adding weight load or adding reps with the same amount of weight. It can also been seen as using better form with the same weight, using a larger range of motion, improving the mind-muscle connection, etc. For practical purposes, we can split this up into three different tiers relative to training experience: 1. An untrained individual less than 3 months of consistent training experience 2.

A beginner months of consistent training experience 3. Early-intermediates months of consistent training experience For an untrained individual, the goal should be to focus more on mastering perfect technique rather than adding weight. I recommend using the same weight for at least 3 weeks straight to ensure technique mastery before increasing the resistance.

Developing a technique-base is even more foundational than developing a strength base since training with poor technique can lead to injury and halted progress.

Once exercise technique can be executed properly and you graduate to beginner territory, you can aim to make small increases in weight week to week, as your nervous system begins to engrain new motor patterns [9]. While you may be tempted to make big jumps in weight as your strength and confidence improves, you should stick to a simple linear progression: consistently add the same load over a period of time rather than making big jumps less frequently.

When compared to nonlinear periodization more commonly known as undulating periodization , linear periodization is equally effective for gaining strength [10] and since lifting form changes with different percentages of your maximum strength [11], it is safer and more reliable to make smaller jumps from week to week.

Keep in mind that adding just 5lbs total to the bar per week for only 26 weeks 6 months will yield a lb increase in strength. For a low-intermediate, these consistent, linear strength gains will slowly start to diminish. This is when using rate of perceived exertion RPE for short will come in handy. Since training close to but not necessarily all the way to concentric muscular failure is important for both strength and hypertrophy [12], we will be aiming for an RPE of 6 or above on all sets in this program.

A 10RPE is an all-out set, meaning you have 0 reps left in reserve. An 8RPE is still a difficult set, meaning you have reps in reserve. And so on.

RPE has been shown to be an effective method for choosing a load, even when compared to a percent of 1-rep maximum [13], so it is important to start developing this skill. The closely related Reps In Reserve RIR methodology has also proven to be a viable tool for predicting load as a relates to effort, including in beginners [14]. Generally speaking, I think that the mind muscle connection should be used only sparingly if at all on squats, deadlifts and overhead presses as these are highly technique-focused exercises that will activate a large muscle mass regardless of attentional focus.

For these movements, it is better to focus on the movement of your entire body and simply execute the exercise with proper technique through a full range of motion. For all isolation exercises and any remaining compound exercises, you can use the mind-muscle connection to increase activation of the target muscle as you feel appropriate.

One potential limitation of the training frequency research is that most studies are volume equated, meaning the subjects are actually doing the same amount of total work. In the real world, it is much less likely that volumes would be equal when frequencies are different. Higher frequency training typically allows us to do more volume within a training week. To illustrate this point, just imagine the fatigue differences between doing 3 sets of squats 3 days per week somewhat manageable compared to doing 9 sets of squats in a single session brutal.

There is probably no special benefit to training a muscle more than twice per week with the same amount of volume. Training a muscle more than once per week is more optimal for hypertrophy, even when volume is the same.

As an untrained individual, intensity effort should be lower than it should be for a more highly trained individual. If you feel like you could be training a bit harder, you are probably working at the perfect pace. Since strength is neuromuscular, developing poor technique habits from pushing sets too close to failure can put you at an increased risk for injury and engrain bad lifting habits.

For an untrained individual, keeping sets closer to an RPE of is recommended. For this individual, taking sets to an RPE of is usually the sweet spot. How much weight load do you lift? How heavy do you go?

As previously mentioned, the primary goal of this program is to develop a strong foundation. RPE is a helpful tool for both load selection and for determining how much effort goes into each set. An appropriately selected weight generally means that you can safely perform the target reps with proper form and at the prescribed RPE.

I will most often use a lifting belt for hard working sets on the squat, bench press, deadlift and overhead press. Muscle soreness is largely attributed to eccentric contractions [3] and long muscle length contractions [4]. With that said, the main goal of this program is to build muscle and strength, not to get you feeling sore. In fact, reduced soreness over time indicates that your body is adapting and recovering, which is actually a good thing for continued progress.

I recommend finishing up any cut you are running, if possible. While you certainly can still gain strength on this program while running a fat loss phase, a caloric deficit will dampen your strength gains and prevent you from maximizing your strength and size results.

Instead, when running this program, aim to be at least at caloric maintenance or, more ideally, in a percent caloric surplus. However, if your main goal is fat loss right now, eating in a caloric deficit will be necessary. As a beginner, you can continue to make strength and size progress while in a moderate caloric deficit and achieve body recomposition lose fat and build muscle at the same time , if protein intake is sufficient 0.

As an intermediate-advanced level trainee, the likelihood of achieving substantial body recomposition is smaller, but still possible. So, in all, a caloric surplus is recommended for optimal progress, but some progress can still occur at caloric maintenance and even in a caloric deficit, depending on your specific level of advancement and current training state.

In the program, there is a column for the suggested number of warmup sets you should do. For example, on Day 1 of Week 1, I suggest that you hit four warmup sets for the squat. However, if you are working up to very heavy weight, some of you may need five or six warmup sets to feel fully prepared for your top set.

Changing exercises from week to week is more likely to flatten out the strength progression curve. Consistency of exercises throughout the program ensures both progression, by adding volume incrementally to these specific movements, and mastery of these movements, in terms of form and technique. Feel free to contact my coaching team if you would like some suggestions or guidance moving forward. They are there for you to track your weights each week, so you can focus on strength progression.

You can either print out the program itself and track using a paper and pen, or simply use the excel spreadsheet included. If you only have four days per week to train, you should run the four day version of the program. If you would like to train 5x per week, then you should run the 5 day version of the program.

I would be extra conservative with cardio on this program. While doing some low intensity cardio will not derail your recovery or progress, it will impose an additional recovery demand and if excessive, may interfere with your recovery from weight training [8, 9].

The main point of cardio from a physique and strength standpoint is to create or increase a caloric deficit for fat loss. If you are in a fat loss phase, I would recommend prioritizing the deficit from your diet, rather than relying heavily on cardio. If you must do cardio to achieve your fat loss goals, try to keep it to a maximum of one to four low intensity sessions per week around minutes in duration. High intensity cardio should be used very sparingly; once or twice per week, if at all.

First of all, top sets are not meant to feel excruciatingly heavy, especially at the beginning of the program. Secondly, you may be underestimating your 1RM inputs. Keep in mind, while there are individual differences in relative strength when it comes to rep maxes, the intensity brackets included in this program should be plenty challenging for just about every truly intermediate-advanced trainee and have been peer-reviewed by elite level coaches.

Except for the first few weeks, which are a bit lighter, top sets are usually meant to get you in the RPE zone and have you somewhat within range of PR lifts for the rep count given. I discuss this at more length in the Program Explained section on auto-regulation. Keep in mind that both load and effort generally increases as the program progresses so if it feels easier at the beginning, that is fine. Use these sets for their intended purpose: to really refine your lifting technique and accumulate volume.

Unless you have underestimated your input 1RMs see question 22 you should go with the loads given. This is a relatively high frequency program and combines many different training modalities so it is very important that recovery not be spread too thin. Save that extra energy for the top sets! Setting RPEs up as a range is just meant to communicate that you should be somewhere in this range of exertion. You can go back and forth between the exercises to cut down on total workout time using the shorter rest periods indicated in the program.

Please direct all other questions to my coaching team through the contact form on my website. Please avoid directing questions about this program to my social media, as it is not a reliable means of making contact with me or getting the correct information.

The main purpose of warming up is to increase core body temperature, which improves performance and reduces risk of injury [10, 11]. When you wake up, your core temperature is at its lowest and it increases throughout the day.

Before jumping into any heavy lifting, breaking a light sweat through some form of cardio activity is a great idea. If you train early in the morning, doing at least five to ten minutes of low-moderate intensity cardio is especially prudent [12]. Warmups may also serve as a way to increase muscle activation. Dynamic warmup drills active stretches that take joints through a range of motion can improve performance and force output [13]. Light foam rolling for two to three minutes prior to lifting is recommended.

Throughout the program, top sets have been implemented and are highlighted in green in the program sheets. These are not meant to be all out, max effort sets, but should still feel relatively challenging, especially toward the second half of the program. For example, in Week 1 you will do one heavy top set of one rep on the back squat and one heavy top set of one rep on the bench press. Lastly, each week you will have one heavy set of deadlifts, which will be immediately followed by either pause or touch-and-go deadlifts.

You will be squatting 3x per week, benching 3x per week and deadlift 1x per week on this program. The higher squat frequency will carry over to the deadlift you can think of the squat as a deadlift accessory lift and the one deadlift day per week is performed with relatively higher exertion. The remainder of the program is dedicated to filling in any gaps in terms of muscular development with secondary and tertiary exercises. Because strength is the main focus, there is relatively less volume dedicated to these exercises so that recovery can be appropriately managed.

Instead, it can be seen as leveraging the fact that performance will differ from day to day. Instead, these studies use techniques, such as tracking bar velocity loss, to allow more informed and structured adjustments to be made. That brings us to the two main ways that autoregulation will be used in this program: RPE and Intensity Brackets. This means that it is very likely that your first couple sets will be easier than the target RPE.

The purpose of this is to provide more constructive feedback on if you are using an appropriate weight for these lifts. This means that if the prescribed RPE is and you hit failure on the last set, you will want to adjust your input 1RM for that lift down or use the lower end of the intensity range next time, if applicable. On the other hand, if you reach a 7, 7. Because these are just one heavy set, it is expected that there may be a bit more variance in perceived effort.

Overall, as long as you are close to this RPE range, you should also feel confident that you have selected an appropriate weight. If you are consistently outside of this range, you may need to adjust your input 1RM values. Using RPE, on days that you are performing well, you can push heavier than normal. On days that you are not feeling as strong, you can train lighter but still reach the appropriate effort threshold. Obviously, RPE is not intended to be used as an excuse to train light all the time, and it is still important to keep yourself accountable and progressing overall.

For example on Day 1 of Week 1, we kick the program off with a top set for one rep on the back squat, using This would give you a loading range of approximately pounds.

On days you are feeling good and strong, you should aim for the top end of the range. On days you are not feeling as strong, you should aim for the bottom end of the range. When using intensity brackets, DO NOT feel as though you always need to hit the top end of the bracket in order for that workout to be considered a success. Knowing when to push and when to pull back is an extremely important skillset to develop as a mature lifter.

In fact, this is the entire point of using autoregulation in the first place � you have the freedom to go a bit heavier on days when you feel strong and to go a bit lighter on days when you do not feel strong. This can be a dangerous trap. I use the mid or low end of the intensity bracket in training any time the warmups feel heavy and my performance is low. In fact, opting for the low end of the bracket on a day you are feeling weaker will actually induce a more effective training stimulus than if you were to push beyond your limits for that day, as that would present yet another high-stress demand for your body to overcome.

Some days that I feel really good going into the workout, the warmup sets end up feeling really heavy, so I opt for the low end of the bracket.

And other days I feel really bad going into the workout, but the warmup sets actually end up feeling really easy, so I opt for the high end of the bracket. And again, there is no shame in using a lighter load on days where your performance is clearly not at percent. Because there is a max testing at the end of Phase 1, you should have a good idea of your maxes if you recently completed Phase 1. However, if not, you may need to ballpark it using another method.

Just because you hit a certain weight a year ago does not mean that is your current 1 rep max. Input 1RMs are not necessarily all-time PRs. They are the weights you could hit for a 1 rep max today. You just need to be in the right ballpark. Note: Options 1 and 2 are preferred for those with primarily bodybuilding goals.

Because powerlifters are generally more accustomed to doing heavy singles, Option 3 may be simpler for those with primarily powerlifting goals. Note: If you do any AMRAP tests or max tests before beginning the program, do them on their own day for each lift and then rest at least two days before beginning Week 1, Day 1. Ideally, you would progress by adding reps with the same weight until you reach the top end of the rep range.

Once you reach the top end of the range, you would add some minimum amount of weight and start back at the bottom of the range again. The approach depends on the goals established for the specified training period. A periodized training plan that is properly designed provides a framework for appropriately sequencing training so that training tasks, content, and workloads are varied at a multitude of levels in a logical, phasic pattern in order to ensure the development of specific physiological and performance outcomes at predetermined time points.

For this reason, most evidence-based coaches prefer to think of periodization simply in terms of how a program is organized over time. This program serves the purpose of maximizing strength on the Big 3 lifts. Powerbuilding Phase 2 Ex. Powerbuilding Phase 3 Ex. Pure Bodybuilding Program Ex. Powerbuilding Phase 1 A full calendar year of training can be split up into distinct phases, each with a specific primary goal.

This is how powerbuilding and strength phases can be organized for a trainee mostly concerned with gaining muscle. Powerbuilding Phase 1 How powerbuilding phases can fit into a yearly training plan for a powerlifter. Of course, these are just examples. There are virtually an infinite number of ways you could plan out your goals across a full year of training according to your own goals, weak points and preferences.

The point here is that, from a periodization standpoint, a powerbuilding program fits nicely into a macrocycle for both someone primarily concerned with building size and for someone primarily concerned with gaining strength. Some coaches prefer to use shorter mesocycle lengths of three or four weeks, while others write programs over longer time frames in the one to three month range. Since this program is 10 weeks in length, we can consider the entire program itself as one mesocycle.

The mesocycle is organized such that the training focus stays consistent throughout, emphasizing progression on the Big 3 lifts. Overall, this program uses a linear periodization approach. Simply put, this means the volume decreases as load and intensity increase across the entire program. To ensure adequate recovery, the goal is to gradually handle heavier weights as volume tapers. Throughout the program there are also principles borrowed from a variety of different periodization strategies including daily undulating periodization different reps and loads are used for the same lift within the training week , weekly undulating periodization rep counts progress non-linearly from week to week and conjugate periodization exercise variations are switched regularly.

It is important to strictly follow RPEs in Week 5 to promote recovery in preparation for the challenging remainder of the program. Overall volume for the main lifts has been decreased significantly, along with accessory movements being minimized this week to ensure maximum recovery and preparedness leading into the max testing week.

If you have no goals of competing in powerlifting, I recommend running Week 10B since you will be using an AMRAP test to determine strength at a slightly higher rep count, making it more specific to training for hypertrophy. The AMRAP test in Week 10B will provide useful information for future training phases without needing to risk form breakdown on a heavy single.

On the other hand, I recommend that those more interested in powerlifting or who have goals of competing in powerlifting run Week 10A since it is more specific to the sport. In a powerlifting competition you will attempt heavy singles and it is important to practice that skill periodically in training. In this program, there is one mesocycle structure that is kept constant throughout, as we have the primary focus of progressing the Big 3 lifts. The first squat day is meant to be the hardest of the week, starting with a heavy single top set before backing off for the remaining sets.

The second squat day alternates each week between performing an Anderson squat and a barbell box squat. The final squat day is a moderate intensity day, where we are back to the standard back squat, but with slightly higher reps than the first squat day.

This day is focused on hitting one heavy set before switching to either the pause deadlift or touch-and-go deadlift these two alternate each week. Since the deadlift is such a taxing exercise, rather than adding in a second deadlift day, this program uses extra back squat work to assist with the progression of the deadlift.

Make sure to give it a thorough read, as in terms of both size and strength, it will be critical for determining your success on this program. As mentioned, this program uses both percentage-based and RPE-based methods for determining what weights you should use, which will ultimately determine your level of effort. In general, I recommend avoiding failure on primary exercises since it presents a large recovery demand without a significant additional stimulus for hypertrophy or strength.

In addition, it clearly can be counterproductive if it causes fatigue to consistently exceed your ability to recover []. It means that, if you had a gun to your head, you could only barely squeeze out one more rep with good form.

RPE 10 sets are also included in various exercises throughout the program to ensure that you are in fact adequately pushing yourself and comfortable with pushing to your limits when appropriate. While I admire a strong work ethic, similar to volume, more effort is not always better.

Properly applied effort is what we are always looking for. This means that we should reserve training to failure or near failure for when it fits within the context of the program as a whole. This is often approximated as sets x reps x load, but is often simply thought of as the total number of working sets. Total volume can be viewed as both volume per-session and volume per-week. Per-session volume requirements are actually quite low, with the research showing just one single set to be an adequate stimulus for hypertrophy [23].

However, multiple sets per muscle group are thought to be required to maximize hypertrophy [24]. A study comparing five sets of 10 reps versus 10 sets of 10 reps on the squat actually showed greater strength responses in the five sets group, despite using half the volume. Additionally, the 10 x 10 group lost muscle on average in their legs [25], so there appears to be a volume limit, past which more volume is not helpful for hypertrophy.

I have also provided the weekly volume analytics for each body part and in terms of total working sets. From these, you can adjust the figures slightly up or down based on your previous training experience. Granted, while these values provide some insight, they can be very misleading.

For example, when it comes to both stimulus and fatigue, there is an enormous difference between a set of eight on squats and a set of eight on leg extensions. Yet, in the volume analytics, these would both count as one set for the quads. Similarly, for muscles like the triceps, I have decided to only count isolation work, close-grip bench press flat and incline and dips.

As such, the numbers may appear artificially deflated, since we know the triceps will be hammered indirectly from all of the horizontal and vertical pressing in the program. Try to keep in mind that volume is organized in this program in a structured manner and, throughout the program, our number one priority is quality of execution. Just because someone may be running a higher volume training program than you, it does not imply that they will see better results.

This is because there are so many factors other than volume that go into proper program design. It is therefore, careless and shortsighted to judge a program based merely on how many sets it has you doing.

Granted, volume has been identified as one of the primary factors driving muscle growth, so it must still be considered a central tenet of program design []. The reality is that ALL program variables must fit together like a puzzle, and it would be inappropriate to put one variable on a pedestal.

Each rep begins with the concentric, exactly as shown here. The substitutions are listed in order of preference. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures.

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How To Get Lean \u0026 STAY Lean Forever (Using Science)

WebJeff is a professional natural bodybuilder and powerlifter. Through his science-based Youtube channel with over 2 million subscribers, Jeff shares the knowledge he has . WebJeff Nippard�s updated Fundamentals of Hypertrophy PDF + Spreadsheets. I know probably everyone already has the ebook, but people have been searching high and low . WebThis document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using .