by Jeff Nippard (Author)
High Frequency Full Body Program
This is the perfect training program for intermediate to advanced lifters looking for something NEW to spark amazing results.
This program is unlike anything you’ve done before.
Ditch
the “bro-split” and go with this new full body, 5 day per week program
that uses the latest scientific research to drive muscle growth in
experienced lifters.
THIS PROGRAM IS DESIGNED FOR INTERMEDIATE TO ADVANCED TRAINEES WHO ARE IN NEED OF SOMETHING NEW TO DRIVE CONTINUED PROGRESS.
THIS
IS A VERY UNIQUE TRAINING STYLE THAT USES THE HIGHEST POSSIBLE
FREQUENCY OF TRAINING (HITTING EVERY MUSCLE 5 DAYS A WEEK). RESEARCH
SHOWS THAT MUSCLE PROTEIN SYNTHESIS SPIKES AND RETURNS TO BASELINE
WITHIN A 24 HOUR PERIOD IN EXPERIENCED TRAINEES.
IN ORDER TO
MAXIMIZE GROWTH, IT MAY BE BENEFICIAL FOR INTERMEDIATE-ADVANCED LIFTERS
TO STIMULATE MUSCLES MORE FREQUENTLY THROUGHOUT THE WEEK.
FULL BODY TRAINING HAS SEVERAL OTHER ADVANTAGES INCLUDING:
• REDUCED SORENESS = BETTER PERFORMANCE
• IMPROVED RECOVERY CAPACITY = MORE PROGRESS
• IMPROVED MIND-MUSCLE CONNECTION PER EXERCISE = MORE FOCUS
• HIGH QUALITY VOLUMES = BETTER MUSCLE GROWTH
ALSO INCLUDES
EXACT SETS, REPS, EXERCISES, REST TIME, RPE TARGETS AND COACHING CUES FROM ME
EXERCISE SUBSTITUTIONS (IN CASE OF INJURY OR LACK OF EQUIPMENT ACCESS)
VIDEO LINKS FOR EVERY EXERCISE
FULL SUMMARIES OF VOLUME FOR EVERY BODY PART
“PROGRAM EXPLAINED”: ALL OF THE SCIENCE BEHIND HIGH FREQUENCY FULL BODY TRAINING
A FULL FAQ’S SECTION
39 SCIENTIFIC REFERENCES
Table of contents:
DISCLAIMER
ABOUT ME
KEY TERMS
ABOUT THIS PROGRAM
FUNCTIONAL ANATOMY
FAQ
WARM UP
HIGH FREQUENCY FULL BODY PROGRAM
PROGRAM EXPLAINED
TRAINING VARIABLES
EXERCISE VIDEO DEMONSTRATIONS
EXERCISE SUBSTITUTIONS
REFERENCES
