Training Schedule E-Book

An important 2018 study by Brad J. Schoenfeld, who works at the Department of Health Sciences, CUNY Lehman College, Bronx, NY, has shown that muscle growth is highly dependent on the number of work sets you perform per week.

In this study, 34 trained men were randomly assigned to 3 groups. Group 1 performed 1 work set per exercise, group 2 performed 3 work sets per exercise, and group 3 performed 5 work sets per exercise.

All groups followed a 8-day training schedule per week for 3 weeks, with each training session followed by a rest day. All participants were followed with regard to their diet to exclude differences between the groups due to diet.

At the end of the study, all groups were found to have improved in strength with a negligible difference with the 5-set group gaining slightly strength.

However, there was a huge difference regarding the volume of the muscles. The 5-set group had grown a lot more compared to the 1 and 3-set group.

You can find the research here: "Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men"

A major 1995 study led by JD MacDougall, who works in the Department of Kinesiology, McMaster University, Hamilton, Ontario, found that protein synthesis is elevated for only 36 hours after exercise. After 36, protein synthesis is practically back to baseline.

Because it is not practical to train every muscle group every 36 hours, we have designed this training schedule so that you train every muscle group every 48 hours.

It is of course important that you cause just enough muscle damage so that the relevant muscle group is restored within 48 hours.

Although the training schedule takes this into account, it is important that you monitor yourself that you recover within 48 hours. You may need to subtract a work set or two from your training schedule.

Time that protein synthesis is elevated after exercise.

In the end, a body is built in the kitchen. Only 25% of building an athletic body takes place in the gym. It is therefore important that you understand the basic principles of nutrition in addition to a good training schedule and that you can apply this in your own diet.

Without a good diet you will make little or no progress, even with an optimized training schedule like this.

Although the basis lies with a good diet, it sometimes does not hurt to supplement it with the right supplements.

In this training schedule E-book we mention a number of interesting supplements that can increase protein synthesis and improve your overall condition and mood. Stress and depression are nowadays a clincher for muscle building as it affects your sleep, reduces recovery capacity and increases cortisol levels in the body (cortisol acts cannibalistic on your muscle tissue).

To make life a little easier for you, we have made a master list of macronutrients for you.

This is a very long list of common food sources that fit very well in a bodybuilding diet with all the nutritional information on a silver platter.

Besides building muscle tissue and looking good in the mirror and on the beach, there are numerous health benefits of working out.

We have listed the benefits with a clear explanation.

Why is the training schedule structured this way?

Every aspect of this training schedule has been put together with care and science. We explain all the science behind this training schedule to you in a clear language so that you also have the knowledge and can understand training choices.

A good warm up is extremely important to prevent injuries.

We ensure that you can complete this training schedule without injuries.

A good cooling down protocol has the following advantages:

- It ensures good blood flow.

- Lowers blood pressure.

- Reduces stress on the heart and muscles.

In this training schedule we offer a 10 weekly program.

Because everyone is different and has a different time schedule during the week, we offer you the option to choose from a 4, 5 and 6 day program.

It is important to know what you train and why you train something. We therefore have an extensive visual and textual explanation of the anatomy that is part of this training schedule.