The reasoning behind this workshop
Specificity
Gradual progressive overload
Stimulus recovery adaptation curve
Principle of diminishing returns and individuality
Activity: Training to failure
The concept of periodization
The relationship between proximity to failure and muscle growth
Effort and load
Volume
Frequency
Rest
Resting less produces higher testosterone response!
Range of motion
Exercise Selection
Exercise variation
Exercise order
Tempo, Bracing and stability
Progression methods
General and specific muscle group deload
Is hypertrophy needed to maximize strength?
General periodization
Periodization for strength
Which type of periodization is best for strength?
Applied periodization for strength
Applied periodization for strength part 2
Block periodization example
Specific periodization strategies for hypertrophy
Training systems
Internal-external attention of focus, pump, mind muscle connection, and sensation.
Hormone based training
Lengthened partials, what does the research say?
Lengthened partials practical application
Lengthened partials update!
Interference effect
Cardiovascular modalities and comparisons
Zone 2, lactate threshold, and sprint intervals
Basics of nutrition
Macronutrient distribution
Bulking: Weight gain
Cutting: Weight loss
Metabolic adaptation
Nutrient timing
100g Protein per meal, friend or foe?
Metabolic adaptation part 2: exercise energy compensation
Inter/Intra individual differences
Case Study
Hypertrophy programming
Summary
APD QUIZ
