GET IT NOW:
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4 Part Course on Programming
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Over 5h of content
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Video and Mp3 format
SHOW NOTES:
This is a four part Program Design course: step by step by step! Dr. Mike Israetel is addressing key variables to build the best program possible for hypertrophy:
DAY 1
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Exercice Selection (00:00)
- How exercises differ (03:30)
- Important terms (07:00)
- Needs analysis (08:42)
- Compound vs. Isolation (11:53)
- Feel/fit for client (31:06)
- Assessing stimulus (38:02)
- Assessing fatigue (49:40)
- SF ratios (58:12)
- Summary and implications (1:03:27)
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Intensity Selection (1:07:32)
- What is the role of intensity in hypertrophy? (1:08:25)
- What’s too light and why? (1:10:15)
- What’s too heavy and why? (1:13:49)
- What’s the growth range that results? (1:16:13)
- Intensity range by fiber and stimulus type (1:17:55)
- Modifying ranges via feedback (1:22:25)
- Progressing intensity (1:33:24)
- Relative intensity and RIR (1:41:15)
- Too high and too low RIR (1:43:56)
- Progressing RIR (1:45:56)
- Summary and implications (1:49:37)
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Frequency Selection (1:54:20)
- SRA and the logic of frequency (1:55:28)
- Current findings on frequency (2:05:28)
- Finding estimate MEVs (2:08:31)
- Tracking recovery timecourses (2:24:50)
- Establishing baseline frequency (2:30:22)
- Real world frequency constraints (2:32:15)
- Summary and implications (2:38:47)
DAY 2
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Volume Selection (00:00)
- Finding estimate MEVs and frequencies (02:16)
- Tracking recovery (04:09)
- From tracking to volume manipulations (09:11)
- MRV detection and deload decision (32:26)
- Summary and implications (40:20)
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Periodization (44:29)
- Describing the mesocycle (45:45)
- Deload details (49:10)
- Building the next mesocycle (56:28)
- Training blocks and macrocyles (1:01:06)
- Periodizing exercise selection (1:05:10)
- Periodizing intensity (1:13:08)
- Periodizing frequency (1:20:07)
- Periodizing volume (1:26:28)
- Summary and implications (1:34:09)
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Beginner onboarding (1:39:36)
- Unique challenge of beginner training (1:40:50)
- Constraints and advantages of the beginner condition (1:43:14)
- Beginner exercise selection and progression (1:52:21)
- Beginner intensity selection and progression (1:58:36)
- Beginner frequency selection and progression (2:03:20)
- Beginner volume selection and progression (2:07:49)
- Summary and implications (2:12:21)
OUR WAY OF THANKING YOU!
We decided to reduce the price of our first live event with Dr Mike Israetel to make it affordable to everybody!
