![]() ![]() You will rarely do the same exercise twice in a month, thus you will never really learn proper technique and develop strength in these exercises. During the 2-3 'strength training' workouts per week, you do lots lots of gimmicky muscle confusion exercises (alternating dumbbell bench press etc.). This basically tests your work density, but increasing work density does not induce muscle growth by itself. The challenges require you to do bodyweight exercises for a high amount of reps for time. The performance in these challenges determines whether you graduate to the next phase or repeat the current phase for one more month. ![]() The progression scheme relies on monthly challenges. There is no programmed progressive overload. You can do it in a badly equipped home gym. If you are a beginner you will build muscle but keep in mind, if you are a beginner, everything will build muscle for a while It will improve your capacity to do HIIT-type things massively. ![]() It's better than nothing, but if you care about strength and hypertrophy, any of the free programs in the wiki will serve you better. ![]()
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