Failure

Recent studies have demonstrated that training to failure is more beneficial for muscle hypertrophy. "In other words, the findings suggest a meaningful relationship between proximity to failure and changes in muscle size whereby muscle hypertrophy tends to increase as sets are performed closer to failure." (Robinson et al., 2023) Consequently, in our program, we advise participants to train close to or to failure, advocating through the course of the program for individuals to train between 0-3 RIR (Reps in Reserve).

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Exercise Selection

For a long time, people have theorized that certain exercises work better for certain muscles. Recent studies seem to back this claim as well. Notably, one study compared leg extension and squat and their respective regional hypertrophy, "This study confirms that exercise selection plays a role in regional hypertrophy. Whilst there may be still other factors that determine how muscles grow, it seems that the chosen exercises may be responsible for the differences observed in this study" (Zabaleta-Korta et al., 2021). As a result, in our program, we include a variety of exercises in order to make sure all muscular regions are trained and accounted for.

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Volume

A big part of training is volume, and there has been a lot of controversy on how much volume to include in the week. New studies demonstrate that ideal volume should be around 12-20 sets weekly, "Therefore, it seems that the optimum training volume range for quadriceps and biceps brachii hypertrophy lays somewhere between 12-20 weekly sets when training each muscle group twice per week, without additional benefits of increasing training volume. Increasing the training frequency of these muscle groups could allow for more training volume to be successfully performed" (Valle et al., 2022). Accordingly, in our program, we include around 15-20 sets per week not just only for muscles like the quads but also all major muscles provided.

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Training Frequency

Training frequency is another one of the big issues, but in recent years it seems to have been concluded that more often is superior, "It, therefore, can be speculated that performing fewer sets per muscle group per session may be more effective at reducing prolonged neuromuscular fatigue and allowing the same muscle group to be trained more frequently" (Zaroni et al., 2019). As a result, in our program, we do not adhere to a split that limits training frequency on muscles. We instead follow the literature and use a variety of training methods (PPL etc.) to ensure muscles can be hit 2-3x per week.

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Tricep Training

The triceps are one of the most important muscles on the body for an aesthetic physique, so it would be great to train them optimally. That's what we tried to do in this program. Recent studies state exercise variation induces the best growth, "Finally, we show a benefit to performing a combination of exercises that vary in length-tension relationships when the goal is to maximize muscle development of all 3 heads of the TB" (Brandão et al., 2020). Consequently, in our program, we included a variety of exercises (JM Press, rope pushdown, Katana, etc.) to ensure all heads are hit efficiently.

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Fun

Above all, the most important thing we want for you to get from this program is fun. Studies have shown for beginners, especially, exercise variation helps with enjoyment, "The muscle confusion group did experience a significant increase in intrinsic motivation to lift, so you may argue varying up your exercises each day is an extra enjoyable way to train without any downsides" (Baz-Valle et al., 2019). We want you to enjoy lifting and actually get out there, so we included a variety of exercises in the program, so both motivation and enjoyment are at an all-time high.

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