February 7th 2024

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Product Title: Time-Quantity Coaching – Construct Muscle Like Clockwork

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Description:

This technique adapts to WHATEVER you’ve got received (or have not received!)…and all you must do is rely to three.

Builds muscle mechanically… 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 greater 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 due to this fact cannot develop!)

Works for EVERYBODY from complete newbie to very superior

That is me within the image beneath at age 46… I have been a coach, coach and bodybuilding creator for greater than 30 years (I began coaching at 16 years outdated), and I’ve developed a “paint-by-numbers easy” coaching system that does ALL of this stuff I talked about above and a LOT MORE.

Proper now, with every thing happening on the earth, you could be pressured to coach at dwelling with little or no (and even NO) gear…and also you’re most likely VERY involved about shedding your hard-earned mass and power.

You need not fear, although, as a result of I’ll 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 happen to’re coaching with out the advantage of heavy weights for overload proper now, in an effort to proceed to construct muscle and power, you must change your focus to VOLUME for overload, not depth.

And sure, whereas this implies doing extra units with lighter weight, in case you simply begin randomly doing a ton of units like that, chasing fatigue with no technique, you WON’T get the outcomes you need.

Coaching density, not coaching depth, is what you must concentrate on.

Coaching depth isn’t a measure of how loud you scream or what number of veins come out in your brow whenever you elevate weights… it is a measure of how shut you’re to your One Rep Max (essentially the most weight you possibly can elevate in an train for a single rep).

Coaching 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, to illustrate you bench press 200 lbs twenty instances 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.

Inside only a few exercises, your physique will adapt to this type of coaching and begin constructing muscle FAST.

There are a selection of various methods to do density coaching…nevertheless, moderately than inform you about these, I’ll inform you about MINE.

I name it “Time-Quantity Coaching” and it is the only option to make unstoppable progress in your coaching that I’ve ever discovered…whether or not you are coaching at dwelling with hardly any gear, or on the gymnasium with a full number of weights and machines.

THIS is what I used to be speaking about.

This is how easy my Time-Quantity Coaching technique is…

This is what the tactic seems like on 10 seconds relaxation…

You are not altering weights or altering workout routines (making it PERFECT for dwelling gymnasium or body weight coaching)… you are not even altering reps… you are simply altering REST durations in an effort to permit your muscle tissue to maintain working.

This implies you possibly can ramp up your muscle-building workload with out crushing your nervous system, destroying your joints and even having to THINK about something apart from lifting the burden and counting to three.

You do extra units and reps with LESS relaxation up entrance whilst you’re stronger (often known as “entrance loading” by skilled power coaches), then as you fatigue, you do fewer units with MORE relaxation.

This implies you possibly can proceed to carry out QUALITY work for longer…you do not find yourself doing junk units with dangerous type that may result in accidents.

This strategic strategy will increase your efficient “work” time, maximizing the muscle-building workload so that you just construct muscle irrespective of in case you’re coaching in a full gymnasium 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 progress is a rise in weight.

Sadly, most applications 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 way in which via the time block on 10 seconds relaxation, then subsequent time you do the exercise, you enhance the burden. If you happen to do not make it 1/3 of the way in which via, then you definately keep on the identical weight.

In case your time block is Quarter-hour and also you make it via 5 minutes of units on 10 seconds relaxation, you’ve got earned the correct to extend the burden subsequent time. If you happen to make it to 2 or 3 minutes, then you definately keep on the identical weight till you DO make it previous the 5 minute mark.

You then simply repeat the method over time.

The “customary” type of Time-Quantity Coaching above is simply scratching the floor of what you are able to do with this technique. It is one of the vital versatile and highly effective coaching methods you possibly can have in your arsenal.

I’ve created 13 completely different variations of hypertrophy/muscle-building coaching for TVT reminiscent of…

6 completely different variations focused primarily for constructing power, reminiscent of…

3 variations that work particularly for fats loss and conditioning and 5 which are focused particularly for bodyweight-only coaching.

You CAN construct muscle utilizing body weight workout routines solely. When you’ve got no coaching gear, otherwise you simply take pleasure in body weight coaching, I am going to present you find out how to use Time-Quantity Coaching to placed on mass.

This program is a mixture of Time-Quantity Coaching 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. After I examined this program on myself for 4 months, I placed on 8 lbs of muscle with no further bodyfat and added nearly 100 kilos to my top-end deadlift, which is insane.

Due to the high-volume, moderate-intensity nature of TVT, it is glorious for fats loss coaching. It will not solely enable you to burn fats, it is very best for serving to you retain and even construct muscle and power when on a fat-loss eating regimen.

This can be a quick, plateau-buster type of program. You will take one train and massively overload it with strategic, focused quantity over the course of 5 days. If you happen to’re a fan of quick outcomes, this fast, highly effective program goes to be precisely what you are on the lookout for.

Time-Quantity Coaching may be tailored to concentrate on power. On this program, you may discover ways to modify rep ranges, types and train choice to construct each base and top-end power.

Bought a specific muscle group you must carry up? TVT is the right option to do it with. Focused quantity is likely one of the single greatest methods to enhance a bodypart and no different technique permits you to focus so particularly and successfully on a single muscle group. I am going to present you precisely find out how to set this up for optimum outcomes.

I discussed only a few of those on the high of the web page…there are a LOT extra. And now that you realize precisely how the tactic works, you’ll see the TRUE energy of Time-Quantity Coaching.

Your physique will adapt to this type of coaching the one means it could possibly…by constructing muscle in response to the volume-based overload.

And since the system is so regimented… actually like clockwork… it takes all of the guesswork out of constructing muscle. This works irrespective of in case you’re a whole newbie or a sophisticated coach…the ideas (and outcomes) stay precisely the identical.

Coaching strategies much like this have demonstrated superior leads to analysis research [9, 10, 11, 13, 14].

Consider your power as a pyramid. The larger the bottom of the pyramid, the upper you possibly can construct the height.

In lots of intensity-based coaching applications, you possibly can construct a excessive peak, however you possibly can’t preserve it for lengthy….your physique merely cannot maintain coaching at that stage with out breaking down. Because of this you get injured whenever you push too arduous to realize peak power…your joints begin hurting, your muscle tissue cannot recuperate and your nervous system will get exhausted.

If you happen to’ve been caught at a power plateau, you need not goal your peak power to get via it…you must construct your BASE…and that is precisely what Time-Quantity Coaching does.

All of those points are unwanted side effects of high-intensity coaching applications the place the depth is not correctly managed or accounted for. Time-Quantity Coaching is a “low stress” coaching type that does not destroy your physique.

Prime-end power (that the majority power applications construct) would not essentially translate into “all day lengthy” power, which is definitely MORE relevant to what you may want in on a regular basis life, particularly in case you do any handbook labor.

If you wish to BE a piece horse, you must TRAIN like a piece horse…and meaning placing in loads of time beneath load. The extra quantity you possibly can work your self with (and nonetheless recuperate from), the extra power, energy and muscle mass you are going to acquire [14, 15, 16, 17].

And there’s no higher option to put coaching quantity in your physique than Time-Quantity Coaching.

As properly, with Time-Quantity Coaching, 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 one two issues a sophisticated coach will do in another way from a newbie is use extra weight or completely different workout routines. The ideas of density coaching are precisely the identical, no matter whether or not you are simply getting began otherwise you’re a grizzled gymnasium veteran.

Now, that is one thing I’ve decided based mostly alone coaching expertise.

Whenever you elevate a weight, your physique recruits simply sufficient muscle fibers to get the job accomplished. As you get deeper and deeper right into a set, the preliminary muscle fibers get exhausted and your physique recruits further fibers to maintain the burden shifting…till you get to the purpose the place the obtainable fibers can 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-Quantity Coaching is completely different. Since you’re drilling down and exhausting muscle fibers over a for much longer time frame and with extra quantity, this offers your physique the prospect to activate these dormant muscle fibers that it would not usually have an opportunity to get at.

Extra muscle fibers getting labored means extra muscle progress.

The sub-maximal nature of the exercise implies that the primary jiffy of the coaching are literally comparatively straightforward. It capabilities like a built-in heat up.

As a substitute of doing a number of energy-draining “lead up” units to arrange for a number of heavy work units, this strategy regularly warms your muscle tissue up utilizing your precise work weight on the precise train you are doing. As you get deeper into the time block, your work weight regularly turns into increasingly difficult, supplying you with lots of the identical advantages of high-intensity coaching, with out the wasted time and quite a few warm-up units.

Each single rep you do ought to be accomplished with good type. You’ll by no means have compromised type as a result of fatigue, as occurs with typical coaching applications [21,22, 23]. And since you’ll be doing so many reps with that good type, and utilizing a weight that you’ve got full management over, you may be imprinting that good type instantly into your nervous system.

Since you’re ALWAYS coaching properly inside your capabilities (and utilizing good type!), you are NEVER pushing your physique to the purpose of breaking down. This beautiful a lot eliminates the potential for acute damage. So long as you retain utilizing good type, you’ll NOT get injured.

You possibly can elevate extra weight for longer than you suppose you possibly can…you simply do not realize it but. Psychological toughness is a ability that may be realized and developed. With TVT, your thoughts has to all the time be prepared for the following 3 reps which are coming in only a matter of seconds.

Most weight coaching units are accomplished in lower than a minute. Time-Quantity Coaching is principally one lengthy rest-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 willpower will skyrocket, since you’re consistently practising it.

You get the advantages of resistance coaching…since you’re doing resistance coaching (after all).

The three rep units work the ATP-PC system, which is the “power-oriented” vitality system. It is energetic for the primary 1 to 10 seconds of labor. Most weight coaching strategies work the anaerobic vitality system (a.ok.a. the lactate system), which primarily capabilities between 10 to 60 seconds of labor.

Nevertheless, since you’re taking such quick relaxation durations with Time-Quantity, you are working the cardio vitality system consistently for all the exercise (which is identical system you employ throughout long-duration cardio reminiscent of quick strolling).

This provides you the advantages of long-duration cardio coaching along with the advantages of resistance coaching.

Time-Quantity Coaching may be the inspiration of your total coaching program…or it may be a technique that you just use for a selected bodypart to assist carry it up… or as a technique to get in a fast, efficient exercise whenever you’re harassed or in a rush.

You need to use it nevertheless it really works greatest for you!

AND I received stronger throughout this time. Fairly arduous factor to do as a 36 12 months outdated man shedding that a lot fats that shortly.

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 realize I achieved nice
outcomes on my first 30 days of TVT.
I am a 61-year-old 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-Quantity Coaching works and find out how to implement it in your personal exercises and applications for optimum outcomes.

The 7 full applications 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 bodyweight-only coaching.

A whole, mobile-friendly video library demonstrating each single technique and exercise included with the Time-Quantity Coaching handbook in order that you realize EXACTLY what you are doing, each step of the way in which.

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 can be a lot extra coming. You will get EVERYTHING, no cost.

Full e mail help from ME, the creator and creator of this system, everytime you want it.

That is an e-book, obtainable by on the spot obtain so you do not have to attend to get your fingers on the data!

If you happen to prepare at dwelling (or at a gymnasium) and have an influence rack you need to 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 will uncover superb, new workout routines like…

That is an e-book, obtainable by on the spot obtain so you do not have to attend to get your fingers on the data!

I stand behind my applications 100%. Each idea, method and exercise has been examined and confirmed.

Nevertheless, if this program would not work for YOU, no downside. I am going to offer you again each penny.

Reply: Completely. 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 stuffed with books and expired cat meals.

The great thing about the Time-Quantity Coaching system is that workload is utilized in such a fashion that even LIGHT weight workout routines may be extremely efficient for constructing muscle. Even when you are able to do 50 push-ups, you need to use TVT to get a robust muscle-building impact from them…it simply comes right down to correctly utilized quantity.

Reply: This program works GREAT for girls. The one distinction between how women and men will use this program would 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 concentrate on working the shoulders to get a wider higher physique look whereas ladies (once more, not all the time) are inclined to do extra glute-focused work of their coaching. By selecting completely different workout routines, you’ll goal completely different targets and elements of your physique.

Reply: This program is definitely IDEAL for older trainers. As a result of Time-Quantity Coaching 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, higher-intensity applications. This type of coaching can be even MORE efficient for constructing muscle due to that.

Once more, you may 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 irritate outdated accidents, and since the system is self-correcting, you may by no means push your self too arduous and set your self again.

Reply: That and every thing in between! The Time-Quantity Coaching strategy is totally customizable to no matter coaching stage you are at. If you happen to’re a newbie, you are going to select workout routines that you know the way to do, with weight that you may simply deal with.

If you happen to’re a sophisticated coach, you possibly can work with a few of extra superior Time-Quantity Coaching variations, reminiscent of Single Rep TVT, Closed-Chain/Open-Chain TVT, Countdown TVT and extra.

Reply: This system works irrespective of WHERE you prepare…at dwelling, on the gymnasium, exterior, on the deck of a ship. You possibly can apply the Time-Quantity Coaching 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 find out how 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.

Reply: Under no circumstances! In reality, I’ll inform you slightly secret…the diet part within the e book principally says “observe your favourite dietary plan.” This program is ALL about coaching…diet is completely essential, however I selected to not transcend the scope of coaching within the e book.

So far as dietary supplements go, you do not essentially NEED dietary supplements…nevertheless, they are often useful, and I am going to inform you which of them are the MOST useful. Backside line, although, do not want any dietary supplements in any respect to see great outcomes from this program.

Reply: As many or as little as you need. You are able to do it a few times per week, all the way in which as much as six days per week. I offer you full directions within the e book on find out how to use this program and put the exercises into motion, together with quite a lot of applications and steered splits.

You possibly can observe precisely what I inform you do to with “accomplished for you” applications or put the exercises collectively to make your personal masterpiece program completely custom-made to your coaching type and preferences.

Reply: The exercises are 100% adjustable to the time you have got obtainable. They are often anyplace between 10-Quarter-hour all the way in which as much as 60 minutes…you select the time the exercise takes.

Reply: Positively. In reality, one of many applications I’ve included within the e book does precisely that…it is half Time-Quantity Coaching and half conventional low-rep, heavy power coaching. It really works GREAT for constructing mass and power on the identical time.

You are able to do one thing comparable and use blocks of Time-Quantity Coaching nevertheless you want inside a bigger coaching program. You do not have to do exactly Time-Quantity Coaching solely. You need to use it nevertheless you want!

Reply: I’ve included plenty of strength-focused exercises within the e book which are particularly designed to construct critical 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 Quantity Coaching. As a substitute of doing 3-rep units, you do 1 rep units.

That is phenomenal for constructing power as a result of in a traditional set, you typically lose your very best 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.

Reply: This program works with nearly any train. That being mentioned, there are some TVT exercises which are significantly better suited to compound workout routines and a few which are extra focused to isolation workout routines.

General, although, the Time-Quantity protocol can utilized to only about any motion you want, utilizing just about any type of coaching gear, from body weight to bands to free weights or machines.

That is an e-book, obtainable by on the spot obtain so you do not have to attend to get your fingers 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 activities Sci. Med 3, 8–15 (2004).

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4. Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Train and circulating cortisol ranges: the depth threshold impact. J Endocrinol Make investments. 2008;31(7):587‐591. doi:10.1007/BF03345606

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8. Villanueva MG, Lane CJ, Schroeder ET. Quick relaxation interval lengths between units optimally improve physique composition and efficiency with 8 weeks of power resistance coaching in older males. Eur J Appl Physiol. 2015;115(2):295‐308. doi:10.1007/s00421-014-3014-7

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10. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Coaching Quantity Enhances Muscle Hypertrophy however Not Energy in Educated Males. Med Sci Sports activities Exerc. 2019;51(1):94‐103. doi:10.1249/MSS.0000000000001764

11. Ralston GW, Kilgore L, Wyatt FB, Baker JS. The Impact of Weekly Set Quantity on Energy Achieve: A Meta-Evaluation. Sports activities Med. 2017;47(12):2585‐2601. doi:10.1007/s40279-017-0762-7

12. Davies T, Orr R, Halaki M, Hackett D. Impact of Coaching Resulting in Repetition Failure on Muscular Energy: A Systematic Overview and Meta-Evaluation [published correction appears in Sports Med. 2016 Apr;46(4):605-10]. Sports activities Med. 2016;46(4):487‐502. doi:10.1007/s40279-015-0451-3

13. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Results of Low- vs. Excessive-Load Resistance Coaching on Muscle Energy and Hypertrophy in Nicely-Educated Males. J Energy Cond Res. 2015;29(10):2954‐2963. doi:10.1519/JSC.0000000000000958

14. Denton J, Cronin JB. Kinematic, kinetic, and blood lactate profiles of steady and intraset relaxation loading schemes. J Energy Cond Res. 2006;20(3):528‐534. doi:10.1519/18135.1

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16. García Manso JM, Valverde T, Arrones L, Navarro-Valdivielso M, Martin Dantas EH, Da Silva-Grigoletto ME. Results of intra-set relaxation on the flexibility to repeat work at maximal isometric power. J Sports activities Med Phys Health. 2016;56(3):214‐222.

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19. Jukic I, Tufano JJ. Relaxation Redistribution Capabilities as a Free and Advert-Hoc Equal to Generally used Velocity-Based mostly Coaching Thresholds Throughout Clear Pulls at Completely different Hundreds. J Hum Kinet. 2019;68:5‐16. Printed 2019 Aug 21. doi:10.2478/hukin-2019-0052

20. Merrigan JJ, Tufano JJ, Oliver JM, White JB, Fields JB, Jones MT. Lowering the Lack of Velocity and Energy in Girls Athletes through Relaxation Redistribution [published online ahead of print, 2019 Oct 23]. Int J Sports activities Physiol Carry out. 2019;1‐7. doi:10.1123/ijspp.2019-0264

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Testimonials, case research, and examples discovered on this web page are outcomes which have been forwarded to us by customers of “Time-Quantity Coaching” and associated merchandise, and should not mirror the standard purchaser’s expertise, could not apply to the common particular person and will not be supposed to signify or assure that anybody will obtain the identical or comparable outcomes.

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