Workout Programs
FBEOD
Full-body Every Other Day
A full-body training approach performed every other day strategically optimizes training frequency and muscle stimulation throughout the week, facilitating consistent progress.
ULRR
Upper, Lower, Rest, Repeat
An upper/lower training split, incorporating a dedicated rest day before repeating the cycle, effectively manages training volume and allows for adequate recovery between sessions targeting distinct muscle groups.
A/P RR
Anterior, Posterior, Rest, Repeat
This training program strategically divides workouts into dedicated anterior and posterior chain training days. This organization allows for focused development of opposing muscle groups and facilitates balanced musculoskeletal development and functional strength.
Why is this training method so effective?
- Enhanced Muscle Protein Synthesis (MPS): Muscle protein synthesis, the process of building and repairing muscle tissue, is elevated for approximately 24-48 hours after a resistance training session. Training muscle groups more frequently allows for more frequent stimulation of MPS throughout the week, potentially leading to greater overall muscle growth over time.
- Improved Recovery: Lower volume per workout can lead to less muscle damage and central nervous system fatigue compared to high-volume sessions. This can result in faster recovery, allowing you to train the targeted muscle groups again sooner.
- Better Skill Acquisition: For compound exercises, more frequent exposure can lead to improved technique and neuromuscular efficiency. This can translate to better long-term progress in strength and muscle development.
- Potentially Higher Total Weekly Volume: While individual workout volume is lower, the increased frequency allows for a greater total weekly volume without excessive fatigue in any single session. Many studies suggest that total weekly volume is a key driver of muscle hypertrophy.
- Reduced Risk of Overtraining: Spreading the total weekly volume across more frequent sessions can make it easier for the body to adapt and recover, potentially lowering the risk of overtraining.
“There’s a reason so many individuals see outstanding outcomes from following this program. It’s like no other, because it’s the best. It is completely backed up by science literature, giving us every reason to believe in ” how and why it works.”
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