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基础肥大计划-Fundamentals Hypertrophy Program

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上传于 2020-03-06 38次下载 1544次围观
文件编号:6745
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标题(title):Fundamentals Hypertrophy Program
基础肥大计划
作者(author):Jeff Nippard
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大小(size):15 MB (15988121 bytes)
格式(extension):pdf
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Jeff Nippard's Fundamentals Hypertrophy Program is designed for anyone with the goal of building a solid strength and muscle foundation. In the 90+ page fundamentals hypertrophy program, you will get 3 separate 8-week programs:

Upper/Lower Split (8 weeks, 4 Gym days per week)
Full Body Split (8 weeks, 3 Gym days per week)
Body Part Split (8 weeks, 5 Gym days per week)

You will learn the scientific principles behind why certain exercises are better than others, what rep ranges and progression schemes to use for optimizing muscular development. With these 3 unique 8-week programs, you will not only develop a solid strength and hypertrophy foundation but acquire a foundational understanding of the anatomy, biomechanics and exercise science behind the exercises and programming with 26 scientific references.

Specific guidelines for exercises, rest periods, progression, sets reps and more are provided. The program comes with a log for tracking your progress, a frequently asked questions (FAQ) section answering the most commong questions I have received from clients when running similar protocols, and detailed functional anatomy descriptions for every muscle being trained.

There are also video links and exercise substitution options provided for all exercises in the program, meaning you won't have to do any guessing on your own.

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