Time-Volume Training – Build Muscle Like Clockwork


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

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This method adapts to WHATEVER you have obtained (or have not obtained!)…and all it’s a must to 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 energy that can push the numbers in your max lifts greater and better, with out hurting your joints

Produces “work horse” energy for all-day energy and endurance that does not stop 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at age 46… I have been a coach, coach and bodybuilding writer for greater than 30 years (I began coaching at 16 years outdated), and I’ve developed a “paint-by-numbers easy” coaching system that does ALL of these items I talked about above and a LOT MORE.

Proper now, with all the pieces occurring on the planet, you could be pressured to coach at dwelling with little or no (and even NO) tools…and also you’re most likely VERY involved about dropping your hard-earned mass and energy.

You need not fear, although, as a result of I will GIVE you the answer beneath.

I really like coaching heavy, identical to you, nonetheless, your physique does not NEED heavy weights or fancy coaching tools to construct muscle and energy.

Your physique responds to workload and overload.

If you are coaching with out the good thing about heavy weights for overload proper now, with a purpose to proceed to construct muscle and energy, you could swap your focus to VOLUME for overload, not depth.

And sure, whereas this implies doing extra units with lighter weight, when you simply begin randomly doing a ton of units like that, chasing fatigue and not using a technique, you WON’T get the outcomes you need.

Coaching density, not coaching depth, is what you could give attention to.

Coaching depth shouldn’t be a measure of how loud you scream or what number of veins come out in your brow whenever you raise weights… it is a measure of how shut you’re to your One Rep Max (probably the most weight you possibly can raise 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 are not any “official” methods to measure it, for example you bench press 200 lbs twenty occasions 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 improve 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 variety of various methods to do density coaching…nonetheless, somewhat than let you know about these, I will let you know about MINE.

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

THIS is what I used to be speaking about.

Here is how easy my Time-Quantity Coaching methodology is…

Here is what the tactic seems to be 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 with a purpose to permit your muscle tissue to maintain working.

This means 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 when you’re stronger (referred to as “entrance loading” by skilled energy 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 when you’re coaching in a full gymnasium or with mild weights or restricted tools.

Two phrases… Progressive Resistance…

Your physique builds muscle when it experiences a NEED to construct muscle.

And one of many STRONGEST “igniters” of muscle development is a rise in weight.

Sadly, most applications do not clarify how to do that in a method that tells you EXACTLY when and the way a lot to extend weights. This leaves you to both improve weights too quick, which is able to shut your progress down… or too gradual, which is able to make your progress painfully gradual.

If you may make it 1/3 of the best way via the time block on 10 seconds relaxation, then subsequent time you do the exercise, you improve the burden. If you happen to do not make it 1/3 of the best way via, you then keep on the similar weight.

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

Then you definitely 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 methodology. It is one of the vital versatile and highly effective coaching methods you possibly can have in your arsenal.

I’ve created 13 totally different variations of hypertrophy/muscle-building coaching for TVT corresponding to…

6 totally different variations focused primarily for constructing energy, corresponding to…

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

You CAN construct muscle utilizing body weight workout routines solely. If in case you have no coaching tools, otherwise you simply take pleasure in body weight coaching, I am going to present you use Time-Quantity Coaching to placed on mass.

This program is a mix of Time-Quantity Coaching and a easy energy coaching protocol. These two strategies make the most of the precept of accumulation (quantity) and intensification (heavy weight) to construct muscle and energy 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 virtually 100 kilos to my top-end deadlift, which is insane.

Due to the high-volume, moderate-intensity nature of TVT, it is wonderful for fats loss coaching. It will not solely aid you burn fats, it is superb for serving to you retain and even construct muscle and energy when on a fat-loss weight loss program.

It is a quick, plateau-buster type of program. You may 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 searching for.

Time-Quantity Coaching may be tailored to give attention to energy. On this program, you may discover ways to regulate rep ranges, kinds and train choice to construct each base and top-end energy.

Acquired a specific muscle group you could deliver up? TVT is the proper solution to do it with. Focused quantity is without doubt one of the single finest methods to enhance a bodypart and no different methodology lets you focus so particularly and successfully on a single muscle group. I am going to present you precisely set this up for max 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 method it may 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 when you’re a whole newbie or a complicated coach…the rules (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 energy 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 degree with out breaking down. This is why you get injured whenever you push too onerous to realize peak energy…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 energy plateau, you need not goal your peak energy to get via it…you could construct your BASE…and that is precisely what Time-Quantity Coaching does.

All of those points are unwanted 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 energy (that the majority energy applications construct) does not essentially translate into “all day lengthy” energy, which is definitely MORE relevant to what you may want in on a regular basis life, particularly when you do any handbook labor.

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

And there’s no higher solution 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 standard coaching [18, 19, 20].

As I discussed above, muscle tissue solely know workload and overload. The one two issues a complicated coach will do in a different way from a newbie is use extra weight or totally different workout routines. The rules 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 primarily based by myself coaching expertise.

Whenever you raise a weight, your physique recruits simply sufficient muscle fibers to get the job completed. 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 transferring…till you get to the purpose the place the accessible 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 totally 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 development.

The sub-maximal nature of the exercise signifies that the primary couple of minutes of the coaching are literally comparatively simple. It features like a built-in heat up.

As an alternative of doing a number of energy-draining “lead up” units to arrange for a couple of heavy work units, this strategy steadily 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 steadily turns into increasingly difficult, providing you with lots of the similar 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 completed with excellent type. You’ll by no means have compromised type as a consequence of fatigue, as occurs with standard coaching applications [21,22, 23]. And since you’ll be doing so many reps with that excellent type, and utilizing a weight that you’ve full management over, you may be imprinting that excellent type immediately into your nervous system.

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

You’ll be able to raise extra weight for longer than you suppose you possibly can…you simply do not understand it but. Psychological toughness is a ability that may be discovered and developed. With TVT, your thoughts has to all the time be prepared for the subsequent 3 reps which can be coming in only a matter of seconds.

Most weight coaching units are completed in lower than a minute. Time-Quantity Coaching is mainly 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 always working towards it.

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

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 features between 10 to 60 seconds of labor.

Nonetheless, since you’re taking such quick relaxation durations with Time-Quantity, you are working the cardio vitality system always for the complete exercise (which is similar system you employ throughout long-duration cardio corresponding to quick strolling).

This provides you the advantages of long-duration cardio coaching in addition to the advantages of resistance coaching.

Time-Quantity Coaching may be the muse of your whole coaching program…or it may be a way that you just use for a selected bodypart to assist deliver it up… or as a way to get in a fast, efficient exercise whenever you’re careworn or in a rush.

You need to use it nonetheless it really works finest for you!

AND I obtained stronger throughout this time. Fairly onerous factor to do as a 36 yr outdated man dropping 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 information, 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 implement it in your individual exercises and applications for max outcomes.

The 7 full applications described above…

13 variations of hypertrophy coaching for TVT, 6 variations focused primarily for constructing energy, 3 that work particularly for fats loss and conditioning and 5 for bodyweight-only coaching.

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

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 loads extra coming. You may get EVERYTHING, no cost.

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

That is an e-book, accessible by prompt obtain so you do not have to attend to get your fingers on the information!

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 may uncover wonderful, new workout routines like…

That is an e-book, accessible by prompt obtain so you do not have to attend to get your fingers on the information!

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

Nonetheless, if this program does not work for YOU, no downside. I am going to provide you with again each penny.

Reply: Completely. Your muscle tissue solely know workload and overload…it does not matter if that workload is utilized by way of 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 ladies. The one distinction between how women and men will use this program will 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 give attention to working the shoulders to get a wider higher physique look whereas ladies (once more, not all the time) are likely to do extra glute-focused work of their coaching. By selecting totally different workout routines, you’ll goal totally 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 always 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 onerous and set your self again.

Reply: That and all the pieces in between! The Time-Quantity Coaching strategy is absolutely customizable to no matter coaching degree you are at. If you happen to’re a newbie, you are going to select workout routines that you understand how to do, with weight that you would be able to simply deal with.

If you happen to’re a complicated coach, you possibly can work with a few of extra superior Time-Quantity Coaching variations, corresponding to 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, outdoors, on the deck of a ship. You’ll be able to 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 may even present you finest 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: By no means! In reality, I’ll let you know slightly secret…the diet part within the e-book mainly says “observe your favourite dietary plan.” This program is ALL about coaching…diet is completely necessary, 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…nonetheless, they are often useful, and I am going to let you know 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 best way as much as six days per week. I provide you with full directions within the e-book on use this program and put the exercises into motion, together with quite a lot of applications and urged splits.

You’ll be able to observe precisely what I let you know do to with “completed for you” applications or put the exercises collectively to make your individual masterpiece program completely custom-made to your coaching type and preferences.

Reply: The exercises are 100% adjustable to the time you could have accessible. They are often wherever between 10-Quarter-hour all the best way as much as 60 minutes…you select the time the exercise takes.

Reply: Undoubtedly. 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 energy coaching. It really works GREAT for constructing mass and energy on the similar time.

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

Reply: I’ve included plenty of strength-focused exercises within the e-book which can be particularly designed to construct critical energy. And though 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 an alternative of doing 3-rep units, you do 1 rep units.

That is phenomenal for constructing energy as a result of in a standard set, you typically lose your superb physique place after the primary rep. With this system, you reset your physique into excellent 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 subsequent rep. It feels AWESOME and your nervous will get tuned to that train.

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

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

That is an e-book, accessible by prompt obtain so you do not have to attend to get your fingers on the information!

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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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

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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 Properly-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

15. Lawton TW, Cronin JB, Lindsell RP. Impact of interrepetition relaxation intervals on weight coaching repetition energy output. J Energy Cond Res. 2006;20(1):172‐176. doi:10.1519/R-13893.1

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 energy. 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

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