Lyle McDonald's Ultimate Guide to Hypertrophy Training скачать в хорошем качестве

Lyle McDonald's Ultimate Guide to Hypertrophy Training

Join Lyle McDonald and me as we explore training for muscle growth in depth, with the ambitious goal of making the fitness industry obsolete. Use discount code 'mikehasnotan' for 10% off Lyle's books: https://store.bodyrecomposition.com/?... Online consultations:    • Solomon Nelson Now Offering Online Consult...   Email: solomonnelsonconsulting @ gmail . com Discord: solomonnelson (direct message me) Time stamps: 0:00 Prologue 0:12 Chapter 1. Introduction 0:43 Chapter 2. Lyle McDonald’s Ultimate Guide to Hypertrophy Training 2:29 2.1. On ‘lift the thing; lower the thing’ 3:59 2.1.1. Why not isometrics? 6:18 2.1.2. On lifting tempo 7:32 2.2. On rep ranges 9:57 2.2.1. On the pitfalls of very low rep sets for hypertrophy 14:22 2.2.2. On the pitfalls of very high rep sets for hypertrophy 21:02 2.2.3. The sweet spot 24:30 2.3. On rest intervals 29:12 2.4. On volume and frequency 40:09 2.4.1. Finding your ideal volume and frequency 42:57 2.5. On progressive overload 46:09 2.5.1. On when to add weight 56:15 2.6. On consistency 01:00:58 2.6.1. On genetic limits 01:18:49 2.6.2. On fads and the monotony of consistency 01:24:42 Chapter 3. On whether Lyle’s guide should be followed for every muscle group at once 01:38:33 Chapter 4. On exercise selection 01:39:08 4.1. On safety 01:39:22 4.2. On hitting the target muscle 01:39:45 4.3. On stability 01:40:17 4.4. On allowing for progressive overload 01:43:34 4.5. Hitting the target muscle revisited 01:49:39 4.6. Selecting exercises based on biomechanics 02:17:05 Chapter 5. On the number of exercises to do for each muscle 02:18:14 5.1. Back 02:20:07 5.2. Chest and delts 02:20:30 5.3. Biceps and triceps 02:22:33 5.4. Quads, hamstrings, and calves 02:23:41 5.5. On the minimum number of exercises to do for each muscle 02:28:04 5.6. On biomechanical differences between men and women 02:31:25 Chapter 6. On modifications to make while cutting or maintaining 02:31:57 6.1. Maintenance 02:33:44 6.2. Cutting 02:36:57 Chapter 7. On the importance of the log book 02:44:56 Chapter 8. On what to change when you stop growing 02:46:53 8.1. On deloads 02:48:27 Chapter 9. Conclusion