ISBN: 9798171700409 - the hypertrophy split: training frequencies, volume calculations, push-pull-legs (1 Ergebnisse)

Taschenbuch. Zustand: Neu. Neuware - Unlock Explosive Muscle Growth with the Ultimate Science-Based Training SystemAre you tired of guessing how many sets, reps, and days a week you actually need to train to build serious muscle Have you hit a plateau in your strength training and don't know how to program your routine for the next level In The Hypertrophy Split: Training Frequencies, Volume Calculations, and the Push-Pull-Legs Method, author A. T. Rose breaks down the exact science of muscle building into an actionable, easy-to-follow blueprint. Whether you are a beginner looking to build a reliable foundation or an advanced lifter ready to dial in your weekly volume, this book is your ultimate guide to mastering the Push-Pull-Legs (PPL) split.Inside this comprehensive guide, you will discover: - The Core Mechanisms of Hypertrophy: Understand myofibrillar vs. sarcoplasmic growth and how to trigger them through progressive overload.- Volume & Frequency Decoded: Learn how to calculate your Maximum Recoverable Volume (MRV) and Minimum Effective Volume (MEV) to stop overtraining and start growing.- The Push-Pull-Legs Blueprint: Step-by-step instructions for designing your ultimate Push, Pull, and Leg days, complete with sample workouts for every experience level.- Customizable Schedules: Detailed breakdowns of 3, 4, 5, and 6-day PPL variations so you can fit your training around your life.- Advanced Muscle-Building Techniques: How to safely implement Myo-reps, drop sets, supersets, and lengthened partials without burning out.- Nutrition & Recovery: The crucial elements of macro tracking, sleep, and managing fatigue to break through stubborn plateaus.Plus, exclusive bonus material: - A complete 8-Week Sample PPL Program with progression schemes.- Quick-reference charts for RIR (Reps in Reserve), volume landmarks, and deload triggers.- A targeted warm-up and mobility routine to keep you injury-free.Stop wasting time on scattered workouts and junk volume. Scroll up and click 'Buy Now' to optimize your training and build the physique you've been working for.…