What will you find in this book?
Everything you need to structure, create and organize training sessions, cycles and periodizations based on your needs, your goals.
Whether your goal is to
gain muscle mass or
gain strength or if you want to
lose weight , you'll find
samples > to set your workouts within
sensible progressions and that will bring you the results you seek.
You will find examples of
full body workouts, examples of
split routines of various types, examples of
periodization linear and wavy.
You will understand what the training variables are and what they are for. A book for those who want to get the most out of their workouts and for Personal Trainers.
Based on scientific criteria and not on gym hearsay.
Sometimes, in the gym, you hear
talk about training that are full of irrationality and nonsense .
Sometimes you hear people, who may have been training for years, and who still don't know what they are doing for, they don't know why they perform 5 or 10 repetitions, why they do 3 sets and not 5. Or they load weight randomly .
Sometimes you see personal trainers who perform exercises
with bad executions : too fast, with rebound, or they help to lift the bar to close a last "fundamental" repetition.
This book was written with those people in mind, knowing well that they will never read it
Instead, it will be read by
those who want to understand what they have been told to do in the gym .
it will be read by those who
want to be independent and who want to
be able to create their own personalized workout. It will be read by those who do not run after fads
but want to acquire a solid foundation relating to
programming and
construction of training workouts .
You will learn how to structure an effective training plan based on your goals.
You will find
examples of workouts for strength, hypertrophy and weight loss .
You will understand
what it means to periodize and why it is important, how to
use the training techniques , which are
the best exercises for the various muscle groups.
The main topics covered:
- Periodization
- Training frequency
- Examples of periodization
- Training variables
- Training techniques
- Functional evaluation
- Aerobic activity
- Define Goals
- Define the path
- Steps to follow
- Strength protocols
- Hypertrophy protocols
- Recovery phase
- Which exercises to use
- Lockdown
