Product Name: Time-Volume Training – Build Muscle Like Clockwork
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Time-Volume Training – Build Muscle Like Clockwork is backed with a 60 Day No Questions Asked Money Back Guarantee. If throughout the first 60 days of receipt you aren’t glad with Wake Up Lean™, you may request a refund by sending an e-mail to the deal with given contained in the product and we are going to instantly refund your complete buy worth, with no questions requested.
Description:
This system adapts to WHATEVER you have acquired (or have not acquired!)…and all you need to do is rely to three.
Builds muscle routinely… actually like clockwork… even in skilled trainers of their 40’s, 50’s, 60’s and past!
Develops a base of REAL power that can push the numbers in your max lifts increased and better, with out hurting your joints
Produces “work horse” power for all-day energy and endurance that does not give up or fade out
Recruits dormant muscle fibers that your physique usually cannot entry (and subsequently cannot develop!)
Works for EVERYBODY from complete newbie to very superior
That’s me within the image beneath at age 46… I’ve been a coach, coach and bodybuilding writer for greater than 30 years (I began coaching at 16 years outdated), and I’ve developed a “paint-by-numbers simple” coaching system that does ALL of these items I talked about above and a LOT MORE.
Right now, with all the things happening on the earth, you could be compelled to coach at house with little or no (and even NO) gear…and also you’re most likely VERY involved about dropping your onerous-earned mass and power.
You need not fear, although, as a result of I’m going to GIVE you the answer beneath.
I really like coaching heavy, identical to you, nevertheless, your physique would not NEED heavy weights or fancy coaching gear to construct muscle and power.
Your physique responds to workload and overload.
If you are coaching with out the good thing about heavy weights for overload proper now, to be able to proceed to construct muscle and power, you could swap your focus to VOLUME for overload, not depth.
And sure, whereas this implies doing extra units with lighter weight, in the event you simply begin randomly doing a ton of units like that, chasing fatigue and not using a technique, you WON’T get the outcomes you need.
Training density, not coaching depth, is what you could deal with.
Training depth shouldn’t be a measure of how loud you scream or what number of veins come out in your brow while you carry weights… it is a measure of how shut you’re to your One Rep Max (essentially the most weight you may carry in an train for a single rep).
Training density is a measure of how a lot work you do inside a sure timeframe.
And whereas there aren’t any “official” methods to measure it, as an example you bench press 200 lbs twenty occasions in 10 minutes…that works out to a “density” of 400 kilos per minute. If, subsequent exercise, you then get 25 reps in 10 minutes, that is a density of 500 kilos per minute.
This enhance in density means a rise in complete workload…and your physique responds to that coaching stimulus by constructing MUSCLE.
Within just some exercises, your physique will adapt to this model of coaching and begin constructing muscle FAST.
There are plenty of other ways to do density coaching…nevertheless, relatively than let you know about these, I’m going to let you know about MINE.
I name it “Time-Volume Training” and it is the best solution to make unstoppable progress in your coaching that I’ve ever discovered…whether or not you are coaching at house with hardly any gear, or on the fitness center with a full number of weights and machines.
THIS is what I used to be speaking about.
Here’s how easy my Time-Volume Training methodology is…
Here’s what the tactic seems like on 10 seconds relaxation…
You’re not altering weights or altering workout routines (making it PERFECT for house fitness center or body weight coaching)… you are not even altering reps… you are simply altering REST intervals to be able to permit your muscle tissue to maintain working.
This means you may ramp up your muscle-constructing workload with out crushing your nervous system, destroying your joints and even having to THINK about something aside from lifting the burden and counting to three.
You do extra units and reps with LESS relaxation up entrance whilst you’re stronger (often called “front loading” by skilled power coaches), then as you fatigue, you do fewer units with MORE relaxation.
This means you may proceed to carry out QUALITY work for longer…you do not find yourself doing junk units with unhealthy type that may result in accidents.
This strategic method will increase your efficient “work” time, maximizing the muscle-constructing workload so that you just construct muscle irrespective of in the event you’re coaching in a full fitness center or with mild weights or restricted gear.
Two phrases… Progressive Resistance…
Your physique builds muscle when it experiences a NEED to construct muscle.
And one of many STRONGEST “igniters” of muscle development is a rise in weight.
Unfortunately, most packages do not clarify how to do that in a means that tells you EXACTLY when and the way a lot to extend weights. This leaves you to both enhance weights too quick, which can shut your progress down… or too gradual, which can make your progress painfully gradual.
If you may make it 1/3 of the best way by way of the time block on 10 seconds relaxation, then subsequent time you do the exercise, you enhance the burden. If you do not make it 1/3 of the best way by way of, then you definitely keep on the identical weight.
If your time block is quarter-hour and also you make it by way of 5 minutes of units on 10 seconds relaxation, you have earned the best to extend the burden subsequent time. If you make it to 2 or 3 minutes, then you definitely keep on the identical weight till you DO make it previous the 5 minute mark.
Then you simply repeat the method over time.
The “standard” type of Time-Volume Training above is simply scratching the floor of what you are able to do with this methodology. It’s one of the crucial versatile and highly effective coaching methods you may have in your arsenal.
I’ve created 13 totally different variations of hypertrophy/muscle-constructing coaching for TVT similar to…
6 totally different variations focused primarily for constructing power, similar to…
3 variations that work particularly for fats loss and conditioning and 5 which can be focused particularly for body weight-solely coaching.
You CAN construct muscle utilizing body weight workout routines solely. If you don’t have any coaching gear, otherwise you simply get pleasure from body weight coaching, I’ll present you the best way to use Time-Volume Training to placed on mass.
This program is a mixture of Time-Volume Training and a easy power coaching protocol. These two strategies make the most of the precept of accumulation (quantity) and intensification (heavy weight) to construct muscle and power very successfully. When I examined this program on myself for 4 months, I placed on 8 lbs of muscle with no extra bodyfat and added virtually 100 kilos to my prime-finish deadlift, which is insane.
Because of the excessive-quantity, average-depth nature of TVT, it is wonderful for fats loss coaching. It’ll not solely show you how to burn fats, it is perfect for serving to you retain and even construct muscle and power when on a fats-loss weight loss program.
This is a brief, plateau-buster model of program. You’ll take one train and massively overload it with strategic, focused quantity over the course of 5 days. If you are a fan of quick outcomes, this fast, highly effective program goes to be precisely what you are on the lookout for.
Time-Volume Training will be tailored to deal with power. In this program, you will discover ways to regulate rep ranges, types and train choice to construct each base and prime-finish power.
Got a selected muscle group you could convey up? TVT is the proper solution to do it with. Targeted quantity is without doubt one of the single greatest methods to enhance a bodypart and no different methodology lets you focus so particularly and successfully on a single muscle group. I’ll present you precisely the best way to set this up for optimum outcomes.
I discussed just some of those on the prime of the web page…there are a LOT extra. And now that you understand precisely how the tactic works, you can see the TRUE energy of Time-Volume Training.
Your physique will adapt to this model of coaching the one means it may possibly…by constructing muscle in response to the amount-primarily based overload.
And as a result of the system is so regimented… actually like clockwork… it takes all of the guesswork out of constructing muscle. This works irrespective of in the event you’re an entire newbie or a sophisticated coach…the rules (and outcomes) stay precisely the identical.
Training strategies much like this have demonstrated superior ends in analysis research [9, 10, 11, 13, 14].
Think of your power as a pyramid. The greater the bottom of the pyramid, the upper you may construct the height.
In many depth-primarily based coaching packages, you may construct a excessive peak, however you may’t preserve it for lengthy….your physique merely cannot maintain coaching at that stage with out breaking down. This is why you get injured while you push too onerous to attain peak power…your joints begin hurting, your muscle tissue cannot get well and your nervous system will get exhausted.
If you have been caught at a power plateau, you need not goal your peak power to get by way of it…you could construct your BASE…and that is precisely what Time-Volume Training does.
All of those points are negative effects of excessive-depth coaching packages the place the depth is not correctly managed or accounted for. Time-Volume Training is a “low stress” coaching model that does not destroy your physique.
Top-end power (that almost all power packages construct) would not essentially translate into “all day long” power, which is definitely MORE relevant to what you will want in on a regular basis life, particularly in the event you do any guide labor.
If you wish to BE a piece horse, you could TRAIN like a piece horse…and meaning placing in loads of time beneath load. The extra quantity you may work your self with (and nonetheless get well from), the extra power, energy and muscle mass you are going to achieve [14, 15, 16, 17].
And there isn’t a higher solution to put coaching quantity in your physique than Time-Volume Training.
As properly, with Time-Volume Training, you do not expertise the identical type breakdown and lack of energy that you just do with typical coaching [18, 19, 20].
As I discussed above, muscle tissue solely know workload and overload. The solely two issues a sophisticated coach will do otherwise from a newbie is use extra weight or totally different workout routines. The rules of density coaching are precisely the identical, no matter whether or not you are simply getting began otherwise you’re a grizzled fitness center veteran.
Now, that is one thing I’ve decided primarily based alone coaching expertise.
When you carry a weight, your physique recruits simply sufficient muscle fibers to get the job carried out. As you get deeper and deeper right into a set, the preliminary muscle fibers get exhausted and your physique recruits extra fibers to maintain the burden transferring…till you get to the purpose the place the obtainable fibers can now not transfer the burden.
In regular weight coaching, you by no means obtain sufficient coaching quantity to recruit each single fiber in a muscle…there are all the time some that do not become involved.
Time-Volume Training is totally different. Because you are drilling down and exhausting muscle fibers over a for much longer time period and with extra quantity, this provides your physique the prospect to activate these dormant muscle fibers that it would not usually have an opportunity to get at.
More muscle fibers getting labored means extra muscle development.
The sub-maximal nature of the exercise signifies that the primary jiffy of the coaching are literally comparatively simple. It features like a constructed-in heat up.
Instead of doing a number of vitality-draining “lead up” units to arrange for a couple of heavy work units, this method step by step warms your muscle tissue up utilizing your actual work weight on the precise train you are doing. As you get deeper into the time block, your work weight step by step turns into increasingly more difficult, providing you with most of the identical advantages of excessive-depth coaching, with out the wasted time and quite a few heat-up units.
Every single rep you do must be carried out with good type. You won’t ever have compromised type on account of fatigue, as occurs with typical coaching packages [21,22, 23]. And since you’ll be doing so many reps with that good type, and utilizing a weight that you’ve full management over, you will be imprinting that good type immediately into your nervous system.
Because you are ALWAYS coaching properly inside your capabilities (and utilizing good type!), you are NEVER pushing your physique to the purpose of breaking down. This just about eliminates the potential for acute damage. As lengthy as you retain utilizing good type, you’ll NOT get injured.
You can carry extra weight for longer than you assume you may…you simply do not understand it but. Mental toughness is a talent that may be realized and developed. With TVT, your thoughts has to all the time be prepared for the following 3 reps which can be coming in only a matter of seconds.
Most weight coaching units are carried out in lower than a minute. Time-Volume Training is mainly one lengthy relaxation-pause or cluster set the place you NEVER get substantial relaxation….generally for so long as 30 to 40 minutes at a time! With this coaching, your psychological toughness and dedication will skyrocket, since you’re continually working towards it.
You get the advantages of resistance coaching…since you’re doing resistance coaching (after all).
The 3 rep units work the ATP-PC system, which is the “power-oriented” vitality system. It’s energetic for the primary 1 to 10 seconds of labor. Most weight coaching strategies work the anaerobic vitality system (a.okay.a. the lactate system), which primarily features between 10 to 60 seconds of labor.
However, since you’re taking such brief relaxation intervals with Time-Volume, you are working the cardio vitality system continually for the whole exercise (which is similar system you utilize throughout lengthy-period cardio similar to quick strolling).
This offers you the advantages of lengthy-period cardio coaching in addition to the advantages of resistance coaching.
Time-Volume Training will be the muse of your complete coaching program…or it may be a technique that you just use for a particular bodypart to assist convey it up… or as a technique to get in a fast, efficient exercise while you’re harassed or in a rush.
You can use it nevertheless it really works greatest for you!
AND I acquired stronger throughout this time. Pretty onerous factor to do as a 36 yr outdated man dropping that a lot fats that rapidly.
I really like the TVT protocol, man, use this to brag in your work
And thanks for sharing the data, I attribute a considerable amount of these outcomes to your science shared behind the TVT.
“
“Nick, I wish to let you understand I achieved nice
outcomes on my first 30 days of TVT.
I’m a 61-yr-outdated man. I added 4 lbs of muscle and misplaced 1 lb. of fats.
Thanks for all you do.”
Johnny Starling
Detailed directions on how Time-Volume Training works and the best way to implement it in your personal exercises and packages for optimum outcomes.
The 7 full packages described above…
13 variations of hypertrophy coaching for TVT, 6 variations focused primarily for constructing power, 3 that work particularly for fats loss and conditioning and 5 for body weight-solely coaching.
A whole, cellular-pleasant video library demonstrating each single methodology and exercise included with the Time-Volume Training guide in order that you understand EXACTLY what you are doing, each step of the best way.
FREE downloads of all future updates to the e-book that I make. And since I used to be actually creating new variations of TVT proper up till the second I launched it, I assure there shall be loads extra coming. You’ll get EVERYTHING, no cost.
Full e-mail assist from ME, the writer and creator of this system, everytime you want it.
This is an e book, obtainable by on the spot obtain so you do not have to attend to get your arms on the data!
If you practice at house (or at a fitness center) and have an influence rack you should use, it opens up a MASSIVE quantity of workout routines you are able to do…a LOT extra than simply squats and bench presses!
You’ll uncover superb, new workout routines like…
This is an e book, obtainable by on the spot obtain so you do not have to attend to get your arms on the data!
I stand behind my packages 100%. Every idea, method and exercise has been examined and confirmed.
However, if this program would not work for YOU, no downside. I’ll offer you again each penny.
Answer: Absolutely. Your muscle tissue solely know workload and overload…it would not matter if that workload is utilized through body weight coaching, a pair of outdated cement dumbbells, or a suitcase filled with books and expired cat meals.
The great thing about the Time-Volume Training system is that workload is utilized in such a way that even LIGHT weight workout routines will be extremely efficient for constructing muscle. Even if you are able to do 50 push-ups, you should use TVT to get a powerful muscle-constructing impact from them…it simply comes right down to correctly utilized quantity.
Answer: This program works GREAT for ladies. The solely distinction between how women and men will use this program will be the quantity of weight used and the train choice. The coaching ideas are utilized precisely the identical, male or feminine.
For instance, males typically (not all the time) wish to deal with working the shoulders to get a wider higher physique look whereas ladies (once more, not all the time) are inclined to do extra glute-centered work of their coaching. By selecting totally different workout routines, you’ll goal totally different targets and facets of your physique.
Answer: This program is definitely IDEAL for older trainers. Because Time-Volume Training stays away from failure and makes use of sub-maximal weight, you will not see the identical points with joint ache and overtraining that usually include heavier-loading, increased-depth packages. This model of coaching shall be even MORE efficient for constructing muscle due to that.
Again, you will have FULL management over your train choice, permitting you to work with no matter workout routines you want, that do not trigger you ache or worsen outdated accidents, and since the system is self-correcting, you will by no means push your self too onerous and set your self again.
Answer: That and all the things in between! The Time-Volume Training method is totally customizable to no matter coaching stage you are at. If you are a newbie, you are going to select workout routines that you understand how to do, with weight which you could simply deal with.
If you are a sophisticated coach, you may work with a few of extra superior Time-Volume Training variations, similar to Single Rep TVT, Closed-Chain/Open-Chain TVT, Countdown TVT and extra.
Answer: The program works irrespective of WHERE you practice…at house, on the fitness center, outdoors, on the deck of a ship. You can apply the Time-Volume Training protocol to actually ANY type of resistance coaching you want.
In reality, in this system itself, along with common weight coaching and body weight workout routines, I will even present you the best way to greatest do it with distinctive workout routines like Farmers Walks and different types of loaded carries. This protocol works AMAZINGLY properly for stuff like that.
Answer: Not in any respect! In reality, I’ll let you know a little bit secret…the diet part within the e-book mainly says “follow your favorite dietary plan.” This program is ALL about coaching…diet is completely vital, however I selected to not transcend the scope of coaching within the e-book.
As far as dietary supplements go, you do not essentially NEED dietary supplements…nevertheless, they are often useful, and I’ll let you know which of them are the MOST useful. Bottom line, although, do not want any dietary supplements in any respect to see large outcomes from this program.
Answer: As many or as little as you need. You can do it a couple of times per week, all the best way as much as six days per week. I offer you full directions within the e-book on the best way to use this program and put the exercises into motion, together with quite a lot of packages and advised splits.
You can comply with precisely what I let you know do to with “done for you” packages or put the exercises collectively to make your personal masterpiece program completely custom-made to your coaching model and preferences.
Answer: The exercises are 100% adjustable to the time you could have obtainable. They will be anyplace between 10-quarter-hour all the best way as much as 60 minutes…you select the time the exercise takes.
Answer: Definitely. In reality, one of many packages I’ve included within the e-book does precisely that…it is half Time-Volume Training and half conventional low-rep, heavy power coaching. It works GREAT for constructing mass and power on the identical time.
You can do one thing comparable and use blocks of Time-Volume Training nevertheless you want inside a bigger coaching program. You do not must just do Time-Volume Training solely. You can use it nevertheless you want!
Answer: I’ve included plenty of power-centered exercises within the e-book which can be particularly designed to construct severe power. And although you CAN make progress with mild to average weight, a few of these variations make the most of comparatively heavy weight.
For instance, one of many strategies within the e-book is Single Rep Time Volume Training. Instead of doing 3-rep units, you do 1 rep units.
This is phenomenal for constructing power as a result of in a standard set, you typically lose your perfect physique place after the primary rep. With this system, you reset your physique into good place on each single rep.
And since you’re solely resting 10 seconds between reps, you continue to preserve the nervous system activation from the earlier rep. This retains the nervous system “kindled” and able to activate strongly for the following rep. It feels AWESOME and your nervous will get tuned to that train.
Answer: This program works with nearly any train. That being stated, there are some TVT exercises which can be a lot better suited to compound workout routines and a few which can be extra focused to isolation workout routines.
Overall, although, the Time-Volume protocol can utilized to simply about any motion you want, utilizing just about any type of coaching gear, from body weight to bands to free weights or machines.
This is an e book, obtainable by on the spot obtain so you do not have to attend to get your arms on the data!
1. McGuigan, M. R., Egan, A. D. & Foster, C. Salivary cortisol responses and perceived exertion throughout excessive depth and low depth bouts of resistance train. J. Sports Sci. Med 3, 8–15 (2004).
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Time-Volume Training – Build Muscle Like Clockwork is backed with a 60 Day No Questions Asked Money Back Guarantee. If throughout the first 60 days of receipt you aren’t glad with Wake Up Lean™, you may request a refund by sending an e-mail to the deal with given contained in the product and we are going to instantly refund your complete buy worth, with no questions requested.
