12 weeks of training divided into 3 phases of 4 weeks
An RPE chart to help gauge the level of effort in each set
Direction and mandatory notes on rep execution and method used
As a human species, it is said that we become good at something when we repeat it often. So, what about building muscle mass? Wouldn’t we be more skilled at building muscle by repeating the same building process often?
The answer is yes! And that’s what this program is all about. We will even go further, that’s what we believe here at Thibarmy. Our thought process when building programs for strength & size is based on how many times can we hit those muscles per week. How can we make a movement pattern stronger, allow more time under tension, then finally grow muscle faster in a week?
This brings us to specific contraction work. Meaning we work the eccentric, isometric and concentric part of an exercise separately during the week. Just thinking about separating the work of a single rep allows us to work a movement pattern 3 times per week.