Time-Volume Training – Build Muscle Like Clockwork


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Description Of Time-Volume Training – Build Muscle Like Clockwork Review

This system adapts to WHATEVER you’ve got acquired (or have not acquired!)…and all it’s important to do is rely to three.

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at age 46… I’ve been a coach, coach and bodybuilding creator for greater than 30 years (I began coaching at 16 years outdated), and I’ve developed a “paint-by-numbers easy” coaching system that does ALL of these items I talked about above and a LOT MORE.

Right now, with every thing occurring on the earth, it’s possible you’ll 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 arduous-earned mass and power.

You needn’t fear, although, as a result of I’m going to GIVE you the answer beneath.

I really like coaching heavy, similar to you, nonetheless, your physique would not NEED heavy weights or fancy coaching tools to construct muscle and power.

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 view to proceed to construct muscle and power, you could change 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.

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

Training depth shouldn’t be a measure of how loud you scream or what number of veins come out in your brow while you carry weights… it is a measure of how shut you’re to your One Rep Max (essentially the most weight you may carry in an train for a single rep).

Training 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, as an example 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 improve in density means a rise in complete workload…and your physique responds to that coaching stimulus by constructing MUSCLE.

Within just some exercises, your physique will adapt to this fashion of coaching and begin constructing muscle FAST.

There are a variety of alternative ways to do density coaching…nonetheless, moderately than inform you about these, I’m going to inform you about MINE.

I name it “Time-Volume Training” and it is the best 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 health club with a full collection of weights and machines.

THIS is what I used to be speaking about.

Here’s how easy my Time-Volume Training methodology is…

Here’s what the strategy seems to be like on 10 seconds relaxation…

You’re not altering weights or altering workout routines (making it PERFECT for dwelling health club or body weight coaching)… you are not even altering reps… you are simply altering REST intervals with a view to permit your muscle groups to maintain working.

This means you may ramp up your muscle-constructing workload with out crushing your nervous system, destroying your joints and even having to THINK about something aside from lifting the load and counting to three.

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

This means you may proceed to carry out QUALITY work for longer…you do not find yourself doing junk units with unhealthy kind that may result in accidents.

This strategic method will increase your efficient “work” time, maximizing the muscle-constructing workload so that you simply construct muscle irrespective of when you’re coaching in a full health club or with gentle 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.

Unfortunately, most packages 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/Three of the best way by way of the time block on 10 seconds relaxation, then subsequent time you do the exercise, you improve the load. If you do not make it 1/Three of the best way by way of, you then keep on the identical weight.

If your time block is 15 minutes and also you make it by way of 5 minutes of units on 10 seconds relaxation, you’ve got earned the precise to extend the load subsequent time. If you make it to 2 or Three minutes, you then keep on the identical weight till you DO make it previous the 5 minute mark.

Then you simply repeat the method over time.

The “customary” type of Time-Volume Training above is simply scratching the floor of what you are able to do with this methodology. It’s one of the versatile and highly effective coaching methods you may have in your arsenal.

I’ve created 13 completely different variations of hypertrophy/muscle-constructing coaching for TVT akin to…

6 completely different variations focused primarily for constructing power, akin to…

Three variations that work particularly for fats loss and conditioning and 5 which are focused particularly for body weight-solely coaching.

You CAN construct muscle utilizing body weight workout routines solely. If you don’t have any coaching tools, otherwise you simply get pleasure from body weight coaching, I’ll present you find out how to use Time-Volume Training to placed on mass.

This program is a mix of Time-Volume Training 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. When I examined this program on myself for Four months, I placed on Eight lbs of muscle with no extra bodyfat and added virtually 100 kilos to my high-finish deadlift, which is insane.

Because of the excessive-quantity, average-depth nature of TVT, it is glorious for fats loss coaching. It’ll not solely make it easier to burn fats, it is ideally suited for serving to you retain and even construct muscle and power when on a fats-loss food regimen.

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

Time-Volume Training may be tailored to give attention to power. In this program, you will discover ways to alter rep ranges, types and train choice to construct each base and high-finish power.

Got a selected muscle group you could carry up? TVT is the proper solution to do it with. Targeted quantity is likely one of the single finest methods to enhance a bodypart and no different methodology permits you to focus so particularly and successfully on a single muscle group. I’ll present you precisely find out how to set this up for max outcomes.

I discussed just some of those on the high of the web page…there are a LOT extra. And now that you recognize precisely how the strategy works, you’ll see the TRUE energy of Time-Volume Training.

Your physique will adapt to this fashion of coaching the one method it will probably…by constructing muscle in response to the amount-based mostly overload.

And as a result of 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 an entire newbie or a sophisticated coach…the ideas (and outcomes) stay precisely the identical.

Training strategies much like this have demonstrated superior ends in analysis research [9, 10, 11, 13, 14].

Think of your power as a pyramid. The greater the bottom of the pyramid, the upper you may construct the height.

In many depth-based mostly coaching packages, you may construct a excessive peak, however you may’t preserve it for lengthy….your physique merely cannot maintain coaching at that stage with out breaking down. This is why you get injured while you push too arduous to realize peak power…your joints begin hurting, your muscle groups cannot get better and your nervous system will get exhausted.

If you’ve got been caught at a power plateau, you needn’t goal your peak power to get by way of it…you could construct your BASE…and that is precisely what Time-Volume Training does.

All of those points are unintended effects of excessive-depth coaching packages the place the depth is not correctly managed or accounted for. Time-Volume Training is a “low stress” coaching fashion that does not destroy your physique.

Top-end power (that almost all power packages construct) would not essentially translate into “all day lengthy” power, which is definitely MORE relevant to what you will want in on a regular basis life, particularly when you do any guide labor.

If you need to BE a piece horse, you could TRAIN like a piece horse…and which means placing in loads of time underneath load. The extra quantity you may work your self with (and nonetheless get better from), the extra power, energy and muscle mass you are going to achieve [14, 15, 16, 17].

And there isn’t a higher solution to put coaching quantity in your physique than Time-Volume Training.

As properly, with Time-Volume Training, you do not expertise the identical kind breakdown and lack of energy that you simply do with standard coaching [18, 19, 20].

As I discussed above, muscle groups solely know workload and overload. The solely two issues a sophisticated coach will do otherwise 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 health club veteran.

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

When you carry a weight, your physique recruits simply sufficient muscle fibers to get the job carried out. As you get deeper and deeper right into a set, the preliminary muscle fibers get exhausted and your physique recruits extra fibers to maintain the load transferring…till you get to the purpose the place the accessible fibers can not transfer the load.

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 get entangled.

Time-Volume Training is completely different. Because you are 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.

More muscle fibers getting labored means extra muscle development.

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

Instead of doing a number of power-draining “lead up” units to arrange for a number of heavy work units, this method regularly warms your muscle groups up utilizing your actual work weight on the precise train you are doing. As you get deeper into the time block, your work weight regularly turns into an increasing number of difficult, providing you with most of the identical advantages of excessive-depth coaching, with out the wasted time and quite a few heat-up units.

Every single rep you do ought to be carried out with good kind. You won’t ever have compromised kind attributable to fatigue, as occurs with standard coaching packages [21,22, 23]. And since you’ll be doing so many reps with that good kind, and utilizing a weight that you’ve full management over, you will be imprinting that good kind straight into your nervous system.

Because you are ALWAYS coaching properly inside your capabilities (and utilizing good kind!), you are NEVER pushing your physique to the purpose of breaking down. This just about eliminates the potential for acute damage. As lengthy as you retain utilizing good kind, you’ll NOT get injured.

You can carry extra weight for longer than you assume you may…you simply do not understand it but. Mental toughness is a ability that may be realized and developed. With TVT, your thoughts has to all the time be prepared for the subsequent Three reps which are coming in only a matter of seconds.

Most weight coaching units are carried out in lower than a minute. Time-Volume Training is mainly one lengthy relaxation-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 continually training 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 “energy-oriented” power system. It’s lively for the primary 1 to 10 seconds of labor. Most weight coaching strategies work the anaerobic power system (a.okay.a. the lactate system), which primarily features between 10 to 60 seconds of labor.

However, since you’re taking such brief relaxation intervals with Time-Volume, you are working the cardio power system continually for your complete exercise (which is identical system you employ throughout lengthy-length cardio akin to quick strolling).

This provides you the advantages of lengthy-length cardio coaching in addition to the advantages of resistance coaching.

Time-Volume Training may be the inspiration of your whole coaching program…or it may be a way that you simply use for a selected bodypart to assist carry it up… or as a way to get in a fast, efficient exercise while you’re harassed or in a rush.

You can use it nonetheless it really works finest for you!

AND I acquired stronger throughout this time. Pretty arduous 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 need to let you recognize I achieved nice
outcomes on my first 30 days of TVT.
I’m a 61-year-outdated man. I added Four lbs of muscle and misplaced 1 lb. of fats.
Thanks for all you do.”
Johnny Starling

Detailed directions on how Time-Volume Training works and find out how to implement it in your individual exercises and packages for max outcomes.

The 7 full packages described above…

13 variations of hypertrophy coaching for TVT, 6 variations focused primarily for constructing power, Three that work particularly for fats loss and conditioning and 5 for body weight-solely coaching.

A whole, cell-pleasant video library demonstrating each single methodology and exercise included with the Time-Volume Training guide in order that you recognize 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 will likely be loads extra coming. You’ll get EVERYTHING, no cost.

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

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

If you practice at dwelling (or at a health club) 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’ll uncover wonderful, new workout routines like…

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

I stand behind my packages 100%. Every idea, approach and exercise has been examined and confirmed.

However, if this program would not work for YOU, no drawback. I’ll provide you with again each penny.

Answer: Absolutely. Your muscle groups 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-Volume Training system is that workload is utilized in such a way that even LIGHT weight workout routines may be extremely efficient for constructing muscle. Even if you are able to do 50 push-ups, you need to use TVT to get a powerful muscle-constructing impact from them…it simply comes all the way down to correctly utilized quantity.

Answer: This program works GREAT for girls. The solely 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) need to give attention to working the shoulders to get a wider higher physique look whereas girls (once more, not all the time) are inclined to do extra glute-centered work of their coaching. By selecting completely different workout routines, you’ll goal completely different targets and points of your physique.

Answer: This program is definitely IDEAL for older trainers. Because Time-Volume Training 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, larger-depth packages. This fashion of coaching will likely be even MORE efficient for constructing muscle due to that.

Again, you will 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 worsen outdated accidents, and since the system is self-correcting, you will by no means push your self too arduous and set your self again.

Answer: That and every thing in between! The Time-Volume Training method is totally customizable to no matter coaching stage you are at. If you are a newbie, you are going to select workout routines that you know the way to do, with weight which you could simply deal with.

If you are a sophisticated coach, you may work with a few of extra superior Time-Volume Training variations, akin to Single Rep TVT, Closed-Chain/Open-Chain TVT, Countdown TVT and extra.

Answer: The program works irrespective of WHERE you practice…at dwelling, on the health club, exterior, on the deck of a ship. You can apply the Time-Volume Training protocol to actually ANY type of resistance coaching you want.

In truth, in this system itself, along with common weight coaching and body weight workout routines, I may even present you find out how to 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.

Answer: Not in any respect! In truth, I’ll inform you a bit secret…the diet part within the e-book mainly says “observe your favourite dietary plan.” This program is ALL about coaching…diet is totally necessary, however I selected to not transcend the scope of coaching within the e-book.

As far as dietary supplements go, you do not essentially NEED dietary supplements…nonetheless, they are often useful, and I’ll inform you which of them are the MOST useful. Bottom line, although, do not want any dietary supplements in any respect to see large outcomes from this program.

Answer: As many or as little as you need. You can 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 find out how to use this program and put the exercises into motion, together with quite a lot of packages and steered splits.

You can observe precisely what I inform you do to with “carried out for you” packages or put the exercises collectively to make your individual masterpiece program completely personalized to your coaching fashion and preferences.

Answer: The exercises are 100% adjustable to the time you will have accessible. They may be wherever between 10-15 minutes all the best way as much as 60 minutes…you select the time the exercise takes.

Answer: Definitely. In truth, one of many packages I’ve included within the e-book does precisely that…it is half Time-Volume Training and half conventional low-rep, heavy power coaching. It works GREAT for constructing mass and power on the identical time.

You can do one thing comparable and use blocks of Time-Volume Training nonetheless you want inside a bigger coaching program. You do not must just do Time-Volume Training solely. You can use it nonetheless you want!

Answer: I’ve included a variety of power-centered exercises within the e-book which are particularly designed to construct severe power. And although you CAN make progress with gentle 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 Volume Training. Instead of doing 3-rep units, you do 1 rep units.

This is phenomenal for constructing power as a result of in a standard set, you typically lose your ideally suited 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 subsequent rep. It feels AWESOME and your nervous will get tuned to that train.

Answer: 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.

Overall, although, the Time-Volume 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.

This is an e book, accessible by on the spot 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 Sci. Med 3, 8–15 (2004).

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

3. Gaviglio CM, Osborne M, Kelly VG, Kilduff LP, Cook CJ. Salivary testosterone and cortisol responses to 4 completely different rugby coaching train protocols. Eur J Sport Sci. 2015;15(6):497‐504. doi:10.1080/17461391.2015.1017012

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

5. Willardson JM. A short assessment: elements affecting the size of the remainder interval between resistance train units. J Strength Cond Res. 2006;20(4):978‐984. doi:10.1519/R-17995.1

6. de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Rest interval between units in power coaching. Sports Med. 2009;39(9):765‐777. doi:10.2165/11315230-000000000-00000

7. Willardson JM, Burkett LN. The impact of relaxation interval size on bench press efficiency with heavy vs. gentle masses. J Strength Cond Res. 2006;20(2):396‐399. doi:10.1519/R-17735.1

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

9. Prestes J, A Tibana R, de Araujo Sousa E, et al. Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. J Strength Cond Res. 2019;33 Suppl 1:S113‐S121. doi:10.1519/JSC.0000000000001923

10. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Training Volume Enhances Muscle Hypertrophy however Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94‐103. doi:10.1249/MSS.0000000000001764

11. Ralston GW, Kilgore L, Wyatt FB, Baker JS. The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Med. 2017;47(12):2585‐2601. doi:10.1007/s40279-017-0762-7

12. Davies T, Orr R, Halaki M, Hackett D. Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis [published correction appears in Sports Med. 2016 Apr;46(4):605-10]. Sports Med. 2016;46(4):487‐502. doi:10.1007/s40279-015-0451-3

13. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength 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 Strength Cond Res. 2006;20(3):528‐534. doi:10.1519/18135.1

15. Lawton TW, Cronin JB, Lindsell RP. Effect of interrepetition relaxation intervals on weight coaching repetition energy output. J Strength 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. Effects of intra-set relaxation on the power to repeat work at maximal isometric power. J Sports Med Phys Fitness. 2016;56(3):214‐222.

17. Tufano JJ, Halaj M, Kampmiller T, Novosad A, Buzgo G. Cluster units vs. conventional units: Levelling out the taking part in subject utilizing an influence-based mostly threshold. PLoS One. 2018;13(11):e0208035. Published 2018 Nov 26. doi:10.1371/journal.pone.0208035

18. Tufano JJ, Conlon JA, Nimphius S, et al. Maintenance of Velocity and Power With Cluster Sets During High-Volume Back Squats. Int J Sports Physiol Perform. 2016;11(7):885‐892. doi:10.1123/ijspp.2015-0602

19. Jukic I, Tufano JJ. Rest Redistribution Functions as a Free and Ad-Hoc Equivalent to Commonly used Velocity-Based Training Thresholds During Clean Pulls at Different Loads. J Hum Kinet. 2019;68:5‐16. Published 2019 Aug 21. doi:10.2478/hukin-2019-0052

20. Merrigan JJ, Tufano JJ, Oliver JM, White JB, Fields JB, Jones MT. Reducing the Loss of Velocity and Power in Women Athletes through Rest Redistribution [published online ahead of print, 2019 Oct 23]. Int J Sports Physiol Perform. 2019;1‐7. doi:10.1123/ijspp.2019-0264

21. Tufano JJ, Conlon JA, Nimphius S, et al. Effects of Cluster Sets and Rest-Redistribution on Mechanical Responses to Back Squats in Trained Men. J Hum Kinet. 2017;58:35‐43. Published 2017 Aug 1. doi:10.1515/hukin-2017-0069

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23. Tufano JJ, Omcirk D, Malecek J, Pisz A, Halaj M, Scott BR. Traditional units versus relaxation-redistribution: a laboratory-managed research of a selected cluster set configuration at quick and gradual velocities. Appl Physiol Nutr Metab. 2020;45(4):421‐430. doi:10.1139/apnm-2019-0584

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