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This way to a head-turning physique

Type 2Bs tend to be more attracted to workouts that provide good sensations. A nasty pump or formidable mind-muscle connection.

They also are more interested in a training program that will provide mostly aesthetic changes.

This program uses the “hypertrophy” variant of the Omni Contraction Training System where you use an antagonist body part split and train each muscle contraction type at each workout.

This program will give you maximum muscle growth.

What's included

  • 4 (either antagonist split or whole-body + gap workout) weekly workouts

  • 5-6 exercises per day

  • 3-5 set per exercises during accumulation phases, 2 to 4 during intensification phases

Get mind-blowing pumps

The plan uses the following split:

  • Day 1 – Chest and Biceps
  • Day 2 – Lower body
  • Day 3 – Back and Triceps
  • Day 4 – Delts and Rhomboids/Traps (and calves)

It also relies on exercise pairings (A1/A2). Each pairing focuses on one type of muscle action (eccentric, isometric, concentric). You train each contraction type at every session.

Main training effect: Maximum hypertrophy

Main methods for this program: Isometric pre-fatigue, slow eccentrics, stato-dynamics reps, rest/pause, iso post-faitigue, supersets

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