1. Phase 1: Foundational Strength and Endurance
    This phase introduces the body to training and prepares the ligaments and tendons to lift heavier weight. Check out STACK's Bodyweight Exercise Guide for some exercises to get you started.

    Duration: 3-4 weeks
    Volume: 3×12-15 with 30 to 90 seconds rest
    Intensity: light weight
    Phase 2: Hypertrophy
    The phase is all about building muscle. High reps are performed with moderate weight to challenge the muscles to fatigue, stimulating size gains.

    Duration: at least 4 weeks
    Volume: 3×10-12 with 30 to 90 seconds rest
    Intensity: 50-75% max
    Note: When performing exercises is this phase, lower the weight in a slow controlled movement. Your goal is to recruit as many muscle fibers as possible.

    Phase 3: Strength
    The phase builds on the hypertrophy phase, beginning to build overall muscular strength by lifting heavy weight for fewer reps.

    Duration: at least 4 weeks
    Volume: 3-5×4-8 with 1.5 to 2 minutes rest
    Intensity: 80-90% max
    Phase 4: Power
    Periodized Workout Plan

    The final phase converts the strength gains you made in phases 2 and 3 into explosive power than you can use on the field. This phase is primarily designed for big lifts, such as Squats, Cleans, Bench Press and Deadlifts.

    Duration: 3-4 weeks
    Volume: 3-5×2-5 with 2-3 minutes rest
    Intensity: 75-95% max
    After you complete this 12-week cycle, have your coach test you to measure your gains. Rest for a week and then repeat the cycle to continue making strength gains.

  2. This guy is amazing! Muscle Confusion is the way to go for maximum growth. How do you feel about Muscle Cell Expansion protocol? I've found that this shocks your muscles extraordinarily well. Check out this site: @t

  3. The primary reason bodybuilders don't make consistent gains is because they are training too often, using too much volume and not enough rest. I train my body parts once every 2 weeks using the minimum amount of exercise coupled with maximum effort and make gains continuously because I am patient and stay out of the gym long enough. It takes much longer than 48 to 72 hours to recover and then allow for the growth process to complete. One more thing, the bigger you are the longer it takes to first recover and then grow because you have more muscle tissue to repair.
    You will never see any magazine or training program telling you to rest more because they can't make any money advising people to stay out of the gym. Instead they tell you to buy this snake oil supplement or purchase some Insanity workout with a million sets and reps performing it twice a day.
    Whether you use heavy weight or light weight in your workouts you must use low volume, high intensity(effort) and allow sufficient time to recover first from the exhausting effects of the workout and then allow for growth to occur. Anything more that what is required to stimulate growth makes further inroads into your recovery and risks overtraining.

  4. I would love to find out what to do with my son because he doesn't live with me and I am a truck driver so I work out with him on the weekends. He is an excellent baseball player but couldn't make the high school team because he is small and can't run the 60 fast enough. We work out hard on the weekends and I am gaining and he's not. I know full body work out once a week is not good for 115 pound 14 year old. But that's all I can do I don't think he eats enough. I really love this video.

  5. i have experienced most, of not all of what this person talks about in this video, and i was not aware of periodization before ! this is amazing and scientific! thank you for this valuable share!

  6. Cliff Notes:
    For maximum gains, particularly if you’re natty, use Undulating Periodization. For example, same exercises workout to workout but vary reps and weight. Perhaps 20-30 rep sets with lighter weights, next time 8-10 reps with heavier weights, next workout same routine 5 reps or so with heavy weight. Build to a period of plateau after s period of time and then give yourself a week to 3 weeks for rest and then reset and begin again. Research backs that this is best.

  7. Hi Jerry-how about the best training method for the long term or older trainers? I`m just wondering if Mike Mentzers training methods can be detrimental later in life

  8. Don't be afraid to take a week or so off every so often to resensitize your muscles. Then go back at it and shock the muscles again with greater effect. Big thing he eluded to was proper nutrients and rest which is huge. In my experience relating to the "muscle confusion principle" it really isn't necessary to change your workout every time you hit the gym. Try something for 3-4 weeks and see where it takes you and adjust accordingly if you think you need a change to confuse your muscles at that point. Vary the reps, increase intensity and get after it with consistency.

  9. 1A) Pullups, Barbell Rows, Deadlifts, Split Squats, Trap Raises, W Rear Delt Raises, Barbell Curls, Calf Presses.
    2A) Bench Presses, Incline DB Presses, Overhead Presses, Side Laterals, Dips, Skull Crushers, Crunches, Leg Raises.
    3A) Off.
    1B) Back squats, Leg Presses, Pulldowns, DB Rows, Shrugs, Facepulls, Standing Alt Curls with Hold At Top, Calf Raises.
    2B) Incline Bench Presses, Flat DB Presses, Fly Variation, Standing DB Presses, Dips, Side Laterals, Crunches, Leg Raises.
    3B) Off.

  10. There's not much "Science" here, only theory like in the old days. There are 3 scientific double blind studies that are irrefutable. First Mike Mentzer and Dorian Yates did high volume training to get their physiques, it wasn't until later when they could make money off HIT that they pitched it. 1. Drop sets produce 50% more muscle gain than straight sets, though straight sets improved strength. 2. It's actually better to hit each body part not as hard, but more frequent as if your training naturally you have an approximate 48 hour window of recovery, so if you hit 20 sets IE per bodypart intensely you won't recover.

  11. Jerry: Muscles don't get confused, micro-cycles have nothing to do with muscle confusion either, and micro, meso, and macrocycles are not exclusive to linear periodization.

  12. Thank so much for Sharing…and for your great contribution with all this info very useful and candid the way to also promote shelter and companion adopting homeless dogs.

  13. Aftre 10 years of gym I found out that changing intensity and volume during each exercise gives me best results.
    Squats – first set warm up (lubricate joints) low weight high reps (~20)
    – second set high weight moderate reps (~12)
    – third set max weight low reps (~6)
    -fourth set max weight low reps (~3)
    – fifth set very low weight (as warm up or less) high reps (to failure)

  14. I like and support the use of undulating periodization. But I think it’s more for intermediate and advanced weight training. For beginners I think linear progression is the more appropriate training style. And by that I mean you want to focus on compound movements and gradually increase the weight from work out to workout or from week to week. Because when you start out you are untrained and relatively weak, and strength gains should be steady and rather quick. When you plateau in weight gains on the bar, that is when you want to employ undulating periodization to have the benefits of hypertrophy from higher volume, lower weights, and the benefit of strength gains on the lower rep higher weight weeks.

  15. The takeaway is to change things up and listen to your body so you don't burn out. Feed muscles with food supplements rest and then work them down to rebuild. If asthetics is your goal, get on a clean diet plan to chisel the fat away from muscles you already have otherwise eat more but keep it clean if possible

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