Summary: -------------------------------------------<br> ♦ How to Build a Great Physique, Part 2 ♦<br> -------------------------------------------<br> Surf’s up!! Scott applies a surfing analogy to explain program design and mastery for muscle hypertrophy and physique development.<br> <br> ♦ Surf the curve, then ride the wave ♦<br> <br> • Optimum muscle development benefits come once a workout program is mastered, but you first must “paddle out into the water.”<br> <br> • “Surfing the [reps] curve” requires first getting into a program for a while.<br> <br> • Once “in the water”, the trainee can then “surf the curve” of rep ranges, based on the program goal.<br> <br> • The physique athlete shouldn’t be concerned about their “weights going up.”<br> <br> • Muscle hypertrophy (bodybuilding) programs and rep ranges aren’t the same as for powerlifting or strength.<br> <br> • No single rep range is best all by itself.<br> <br> ♦ Rep ranges: 6-8 || 8-10 || 8-12 || 12-15 || 15-20 || and 20.<br> <br> • The purpose of the program influences the rep range.<br> <br> • Program mastery becomes possible after a few weeks of following it.<br> E.G, Scott followed Hardgainer Solution for two years.<br> <br> • It takes time to get familiar with a program before mastering it becomes possible.<br> <br> • Using the surfer analogy, “riding the wave” refers to the mastery phase. Mastery is when most adoptive benefits become evident.<br> <br> • Don’t abandon a program too early and move on to another before you reach the mastery phase.<br> <br> • Programs operate over three realms of time: immediate, residual and cumulative:<br> - Immediate refers to today’s workout,<br> - residual refers to recovery and short term, and<br> - cumulative refers to the overall, longer time frame of the program.<br> <br> • Think in terms of whole workout programs instead of individual workouts.<br> <br> • Personal trainers especially should check out Scott’s Program Design Masterclass:<br> https://scottabelfitness.com/program-design-masterclass/<br> <br> **Special Offer - Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution:<br> http://hardgainersolution.com/free/<br>
